3 Supplements Dr. Peter Attia Recommends for your Brain
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Plus, the brands he trusts the most. Lifespan zealot Bryan Johnson piles 27-plus supplements into his daily stack. But Peter Attia, M.D., finds it disconcerting when this trend trickles down to patients. "I get frustrated when patients show up in my practice and they have a list of 40 supplements," Attia tells neuroscientist Tommy Wood, M.D., The Genius Switch Gamma Audio Ph.D., on a recent episode of The Drive podcast. "And I can tell just by looking at them, because I’ve done this exercise a thousand times, that 37 of them are garbage. Attia’s supplement stack includes around ten supplements, with three dedicated to brain health. Here’s what he’s taking to keep his mind sharp now and for years to come. Folate is a natural form of vitamin B9, which helps your body create DNA and neurotransmitters, according to the National Institutes of Health (NIH). It is also frequently recommended to people with treatment resistant depression who have the MTHFR genetic mutation, which blocks antidepressant absorption (3). Many patients with treatment resistant depression who supplement their SSRIs with methylfolate report improvements in the efficacy of their antidepressants (4). Researchers suspect that this treatment may be most effective for those who are obese or have inflammation biomarkers.
Attia tells Wood that he takes Jarrow’s methylfolate. Methylated B12 mitigates homocysteine-an amino acid created during protein metabolism-which can cause inflammation in high levels. High levels of homocysteine may contribute to cardiovascular disease, anxiety, depression, and dementia, according to the Cleveland Clinic. Taking methylated B12 may improve nervous system function, DNA production, and red blood cell formation. And methylated B12 has a better retention rate than non-methylated B12. "We definitely manage homocysteine very aggressively, so we’re very liberal with our use of methylated B vitamins to keep homocysteine down," Attia says. Attia says that he takes Jarrow’s methylated B12. Vitamin B6, or pyridoxine, may boost nervous system function by helping you metabolize neurotransmitters like serotonin and GABA, a neurotransmitter that blocks impulses between nerves, according to Mount Sinai. A significant B6 deficiency can give way to symptoms like irritability, anxiety, and memory problems. Participants who supplemented with vitamin B6 reported a significant reduction in depression and anxiety in a 2022 study (5). Researchers suspected that this is due to improved synthesis of GABA-which is thought to produce a calming effect.
Foods such as bananas, spinach, avocado, and salmon are high in vitamin B6. Attia says that he takes Pure Encapsulations B6. Get expert insights on fueling your body, supporting metabolism, and living longer-delivered to your inbox every Monday. The Genius Switch Gamma Audio Edge upholds the highest standards of health journalism. We source research from peer-reviewed medical journals, top government agencies, leading academic institutions, and respected advocacy groups. We also go beyond the research, interviewing top experts in their fields to bring you the most informed insights. Every article is rigorously reviewed by medical experts to ensure accuracy. Rebekah Harding is an experienced health and lifestyle writer, and a certified personal trainer and nutrition coach through the National Academy of Sports Medicine (NASM). Live better for longer. Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday. By Sydney Bueckert, C.S.C.S., NASM-C.P.T. Strength is linked to a longer life. But can too much strength training have the opposite effect? That extra glass of whiskey isn’t doing you any favors. Want to Lose Weight But Hate Being Hungry? By Sydney Bueckert, C.S.C.S., NASM-C.P.T. If you want to shed pounds while eating to your heart's content, listen up. I’m a Longevity Doctor. Here’s Why I’m Fighting for Safe Access to Peptides. By Elizabeth Yurth, M.D. After a decade of treating patients conventional medicine gave up on, Dr. Elizabeth Yurth took their stories to the FDA.
I spent 2020 writing a 500-pages book about JavaScript Testing. In this blog post, I'll explain my writing routine - or system, whatever you want to call it - and other seemingly unrelated habits that I consider have been crucial for writing such a long book. If you're thinking about writing a book or have already started, this blog post may be helpful to you. Besides explaining rules you could adopt, this post can shed some light on how much work it takes to write a book. I've divided this post into two parts. The first describes the writing routine or system itself. The second part describes other seemingly unrelated habits that I consider to have been crucial for writing. I'm not a doctor and this content should not be considered medical advice. Please see this website's health and medical disclaimer before proceeding. My writing routine can be summarised in a single sentence: consistency beats enthusiasm. To me, writing is just like running.
