Dr Peter Attia - The 5 Crucial Supplements Everyone Should Be Taking
Chris and Dr Peter Attia discuss the 5 supplements everyone should take. What is the number one supplement Dr Attia recommends? Where can you get natural versions of these supplements according to Dr Peter Attia?
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Hello you savages. Watch the full episode with Peter here - kzhead.info/sun/ksyiaNWHkXRopI0/bejne.html Get up to 32% discount on the best supplements from Momentous at livemomentous.com/modernwisdom
Hi Chris, I will start by saying I am a fan of your show, you and what you stand for. But, if we mere mortals buy into everything the price is through the rooof. Granted there's a discount but is there any chance you can recommend supplements for the average Joe who earns 35k a year. A months supply of your faves is way over 250 per month. We all can't afford this.
"Savages"? I got called "Primal" some time ago. Fool me once shame on you, fool me twice shame on me 😛
😊
I wonder why Vitamin D3 was not mentioned. Imo it's worth talking about since most people have insufficient levels due to the lack of sun exposure.
😊😊😊😊
Timestamps: 0:27 - Magnesium. 1:50 - Creatine Monohydrate 3:20 - Methylated B Vitamins. 5:40 - Theracurmin (curcumin) 11:15 - Omega 3s
Better to get your magnesium naturally: bananas, nuts, dark chocolate, avocados, fatty fish, leafy greens. If you eat a healthy balanced diet, you don't need supplements like this.
@@ChewieOnTwoWheels plant-based magnesium is often poorly absorbed to fiber and phytates
@@ChewieOnTwoWheels Disagree. I had a good diet but it wasn't until I supplemented with magnesium that I cured my asthma. I'm guessing depleted soils or drinking water lacking in minerals. Whatever, cheap magnesium oxide worked overnight.
Not really tho. Low levels, u should get both like duhh. But good to add magnesium glycinate for example@@ChewieOnTwoWheels
@@ChewieOnTwoWheelscitation?
when he mentioned magnesium l-threonate for better cognitive absorption and then racks his brain a bit to remember if there is a fourth one had me chuckling a bit.
Exactly! I noticed this happened to Peter in another podcast. He is showing some symptoms of cognition decline already.
the fact he can't remember what he takes in aggregate is funny / odd. not that hard to remember. or he has some assistant doing it for him. same deal w/ bryan johnson - you get the feeling he's not totally synced in w/ what he's taking or why. surface level he's tuned in but beyond that it gets a little loose. not an issue. whatever.
@@leafinwind99how in the world can you say dementia is already on the way lmao maybe he was just a little nervous or something
@@leafinwind99That isn't dementia at all, lol. I would 100% do this due to my ADHD.
Thought I was the only one that thought it was strange
1. Magnesium(slow obs; oxide; L-threonate) 2. Creatine monohydrate(5g daily) 3. Methyl b vitamins 4. Theracurmin 5. Omega-3
There's studies now that show 5g creatine to be overkill, 3g actually gets same benefits whilst being more easily absorbed. As a result the scoops in many creatine mono tubs now include a 3g scoop size.
Thanks for sharing the Magnesium variants, I was missing how these are spelt.
Thank you
TLDR: doing God's work
@@gkirkbride5565anything extra you pee out.
Vit D and K2(MK7) is probably the most important supplement pair for every human on the planet. Especially for those people like me who live in shit climates where it’s cold or we barely see the sun…
if you add in a UVB lights its even better
lol I live in the opposite climate, where I can't go in the sun for 30 seconds because it burns...even at 7am in the morning. So I stay out of it and take the supplements...but I still get burnt when I have to go out in the sun and am not in the mood to smother my face with sunscreen, because I hate the feel of it and having to remove it. Grass is not greener, just a different colour my friend! 🙂
@@VeganFriendlyNutritionistwhere do you live? Venus?😂
Same here.. love being outside on nice days but slopping that greasy crap all over me is off-putting.. I tend to go out after the dangerous times of sun strength or cover up with spf clothing. I've tried at least 30 different brands of sunscreen too.. one of the better ones is anthelios invisible 50+ It's still a bit greasy I intially When applying but rapidly beco es unnoticeable in terms of feel and appearance.. not cheap though but better than burning or skin cancer.. give it a try if u can get it. Washes off ok too and is not Tooooo bad as far as staining your clothes collars and cuffs, which is another thing I hate about suncreen.
Love what you're doing with this new format please continue with the backgrounds!
Gotta Love the Unreal in the background! I saw the behnde the scenes and was blown away, please add some Spaceships & Nebulas, and of course, More of Dr Attia!
Magnesium Oxide has really poor bioavailability. Not sure why an esteemed medical doctor such as Attia is recommending it over Magnesium Glycinate which has been proven time and time again with its excellent bioavailability.
exactly what i thought ... very surprised
Why not take both?
@@Nades_ Why waste your money on Magnesium Oxide when you know it has poor absorption
Costco has a good price on magnesium glycinate even when not on sale.
@@swapnilraj5639I've seen him recommend it before he's not really against it ,its probably that its just more accessible because glycinate usually cost more
Vitamin D and K2
It's definitely essential for us folks living in Northern Europe!
I love these new varied set backgrounds!
Caffeine + nicotine = protein
Always with cocaine for slow absorption. 😂
University of Science.
I only believe in science
I put my faith in The Science ™.
@@esmiralda4592Also Inject some Morphine to keep the gains permanently.
Mag glycinate hands down the best form
Man your production is insane!! WOW! May I ask if you are using a laser projection or rear projection or it is a fancy screen similar to the ones are used in movies? It would be highly appreciated ❤🙏
Bro the background XD. You should greenscreen in a little Jack Sparrow on the water wheel.
lol.
???? this is a real set
its not a green screen it's a huge screen
i clicked on this video just to glance at the comments and see the 5 supplements but then i had to watch a little bc of your comment lol
Bro this set is phenomenal 🔥🔥
Insane production, top quality content
Sprinter in high-school, now 35 250lbs last 15 years lifting and 0 running. Decided I was going to start sprinting again. Ruptured Achilles 50m in.
Also a sprinter in high school but now 66, 160 lbs. Thirty-five years of office work and couch potato. Hired a sprint coach and have been so terrified of Achilles injury, I've been moving VERY slowly for a year now. No Achilles injury but numerous setbacks everywhere else...hamstrings, knees, feet, lower back...no fun getting old.
@@astroAl76knees over toes guy
@@astroAl76you’d still be more physically fit than most 20 year olds nowadays. Chin up. You’ve got many more years of suffering on this earth with us than you think 🤪
@@mrme123music Thanks! Know all about him!
@@wideningcarrot6 Thanks! We'll see!
Keeping the ad til the end very nice
I'm on a strict regimen of 2 Flintstones vitamins a day.
Grape or Orange? Or 1 of each? 😎👍
Wiiillllmmmmaaaa!
6 Vitamin D
I would say you only really need vitamin D in the winter in most parts of the states at least and during cloudy days. If you get outside and move or if you work outside you don’t really need the supplement. If you’re in somewhere like the UK where you get like a sunny day a year than you probably need it.
@@mattpolinsky4234😂
@@mattpolinsky4234 the only way your skin creates the correct amount of vitamin D is if you are a day laborer out in the sun ALL day. Anyone who works indoors needs to supplement in some way. That said, your food might be enough supplementation on its own depending on your diet to meet your needs. The thing is that the effects are brutal when you are low on vitamin D to the point where it's safer to just take it year round. Plus, one of the omega supplements they mentioned Nordic Naturals (and I'm sure many others) has a version that contains D which is nice since it's fat soluble and makes it easier to just take all the time.
@@mattpolinsky4234Optimal levels are different from bare minimum levels.
7 Trenbolone
I would have thought that a health and longevity expert would have more clarity and precision with dosages that he is recommending.
He really can't do that, for 2 reasons. 1. There's not much good medical research on most of these supplements studying the efficacy and possible side effects at different dosages. The ideal dosage also depends on many factors such as weight, age, metabolism, etc. 2. If he gave specifics he'd be legally liable if somebody had negative effects at the amount he recommended.
Setup is DOPE AF
Bro.. the atmosphere and lighting is amazing. How are you guys doing that? Green screen?
2:13 on creatine I don't know Tim Ferris's take on Creatine, but I will take a wild guess and say there's a misunderstanding here. Peter is talking about the old-school "loading phase", which indeed isn't needed. But I'm guessing Tim's take goes along the lines of _always_ taking 10-20g creatine instead of 5g - there seems to be some very slight evidence on why this might be beneficial, but we will need more time to be sure - still, since creatine intake has virtually no drawbacks, some people rather have potentially excess of creatine than lack of it (I believe Huberman is, currently, in this camp of thought as well). Also, regarding Peter's suggestion about decreasing creatine intake in case you have some kind of IBS, you can indeed do that, but there's another way around it: just split your daily dose into two or three servings and spread them across the day (e.g: instead of 5g/1x/day turn it into 2.5g/2x/day) and your tummy will be fine.
Tummy 😂😂😂
If you have AGA gene you'll find it out sooner with the 20 gram dose.
I remember hearing 10g loading 1-2g surfing (even without the IBS) from ye olden days, do I misremember something, new science, healthmaxxing/inflation?
25% of people are non-responders to creatine supplementation…
@@MajkaSrajkaback in 2018 I think the max recommended cruise was 5mg daily… that’s what I took at least
I tore my achilles tendon in my calf pushing a Hummer up into my driveway at 55 years old. My calf swelled up to the size of my thigh and I could barely walk with a cane. Nothing was helping the swelling or the pain, so about 3 days later I started taking a tablespoon of turmeric (from the grocery store) with black pepper twice a day and in less than a week the swelling was gone and as well as 95% of the pain. I was able to walk again without the cane in a few days and within a month it was completely healed. To the dismay of my wife, I never went to the doctor....but as you can see, I didn't need to and it healed up just fine!
My husband has ruptured his Achilles and ruined his knee trying to be athletic, too quickly, as an adult. And yes, he was a basketball player. He got a trainer who was NOT trained well, and had him doing explosive dynamic sprints a week into training. He also advised him to do a “cleanse” with water, cayenne and maple syrup for two weeks…and he is a construction worker who sweats all day long. I was mortified when I learned all this. I absolutely called the gym. That gym fired 3 of the trainers he had. Don’t get me started.
That is insanity, lol. Cleanses are not a thing.
"cleanse" is one of those buzzwords that if your trainer tells you about you should run ASAP 🤣
@@BrofUJui did a 10 day cleanse and it was the best thing i ever did in my life
@@fmcdomer cool. It's probably because you stopped eating bad food, or it was placebo. Not eating for 10 days is a horrible idea
@BrofUJu Jesus didn't eat for awhile as well
Evidence for any positive effect specific to Omega supplementation is mixed at best
If the background would just be a super crisp nature setting etc that would be epic! This feels like one of those early VR-game settings
Adequate Magnesium levels can be had with diet alone, with a diet rich in legumes and dark, green, leafy vegetables. Supplementation of Magnesium should be a fall-back option, not the primary. The diet should be the primary. TMG for homocysteine works for some but not at all for many. Best to test, try, test, try, not to take TMG blindly. Best to eat whole turmeric, not curcumin, because the food matrix of turmeric has been proven more powerful than curcumin alone in multiple studies.
Legumes are in the nightshade family and cause digestive issues for a lot of people. Leafy greens are loaded with oxalates and consuming too much can fuck up your kidneys. There’s nothing wrong with supplementing…
I take omega3 and creatine, and in winter time vitamin D. I feel they actually have effects. I've tried all kinds of supplements during my 35 years of lifting and not professional athlete life. When I took for example a multivitamin I always got sick. I started to see it as an expensive pee and I stopped using them. I haven't been ill since then which was more than 10 years ago... Oh, I use whey proten too. I don't think at a recreational level we need too much supplements, provided that you have a reasonably balanced diet.
Any thoughts or recommendations on NMN?
You can buy creatine in capsule form too. I would always forget to drink it but I never forget to take them in pill form with my other supplements.
It's probably just quite a few capsules to get 5g. But could also encapsulate yourself
@@Rocko1990 I do 2 before the gym and 2 after, the capsules are a little bigger than most--they hold about 750mg each. I get plenty of creatine from other food sources throughout the day so it's just to cover my bases with it. Making my own capsules is quite annoying busy work for me and I just don't have the tim, used to make them with other things in the past though.
New backdrop is a game changer
What camera and lens you use? Great image quality
i expected something like this... Looking to boost your health and longevity? Start by incorporating top supplements such as Omega-3 for heart health, Metformin for blood sugar regulation, Resveratrol for anti-aging, Magnesium Citrate for muscle and nerve function, and Zinc to support immune health. Combine these with life-enhancing activities like yoga, which can naturally boost testosterone levels, and intermittent fasting, known for its numerous health benefits including improved metabolic efficiency. Remember, a disciplined approach to nutrition and physical activity can significantly enhance your vitality and overall well-being. Embrace these habits with a spirit of determination and reverence for life
I think he should take something for his memory too
How does Chris keep making videos on different topics I’m actually interested in???
Achilles / ligament / tendon tears are related to Liver issues in Classical Chinese Medicine. I see it all the time with patients. I work on their livers with acupuncture, herbs and diet -- and, probably most importantly -- laying off the alcohol. I've never seen a compliment get their joints way better when following this approach. Even really old injuries, tears and surgeries get way better / completely better with this. Considering Chris's openness about being a regular imbiber, I'd guess that his achilles tear had at least something to do with this.
Not to mention collagen supplementation!
Vitamin D should be daily for anyone north of the 40th parallel.
how could you possibly not remember what supplements you take every day while you’re on a podcast about it?
There’s more than 4 types too.
Probably too much weed??
Likely because he’s doing blood draws and tweaking things all the time.
hawthorn Berry / Vit D / Chlorophyll / Glucosamine & Creatine
Careful with the oysters, very high in metals.
Can confirm that Methylated B Vitamins have done wonders for my homocysteine levels. Unfortunately, many doctors, including my own, still recommend folic acid.
My friends husband has just been told by his Dr to take folic acid. GP's really don't have clue.
They didn't really do anything for mine. And I have one copy of the A1298c MTHFR gene mutation
What’s wrong w folic acid?
@@veneta72 it's the artificial version of folate and many people cannot break it down
@@Rocko1990 I have C667T, both. Don't know if it's different. But I went from four times the maximum recommended homocysteine levels, to within the normal range
Overall what supplements are the best... I take vit D with vit k mk7, zinc, magnesium multivitamin and NAC almost every other day. I have been thinking of taking Berberine and tumeric soon . Any others you would recommend? Love the videos and info thanks
Low dose vitamin c 500mg 3-4 x times a day
It looks like you're interviewing in TF2 here and that's rad
The Achilles, happened to me, I thought I was doing well because I was going to the gym, I went back to play soccer and then my left Achilles popped after 5 or 6 games. I heard it!
This theme is over my head. Just doing One A Day for now.
Flintstones for me.
@@skeptigal4626😂😂😂 who’s your favorite flavor? I’m partial to Fred.
Played volleyball at high school, after then only gym + some cardio... now i am 28, 10 years later i went to play again last year. Sprained ankle so bad it was all purple and I couldn't walk for 3 weeks. 😂 took me 3 months to recover... thanks... no more volleyball for me.
Which form of magnesium is the best to prevent cancer?
What is the recommended type of Magnesium for leg cramps and muscle spasms?
I wonder why Vitamin D3 was not mentioned. Imo it's worth talking about since most people have insufficient levels due to the lack of sun exposure. 🔥🔥🔥🔥🔥🔥
I forget who said it...maybe it was Ronda Patrick, but they talked about how the delivery system is a bit different between the two so they take both fish oil and krill oil.
Dr. Mike of RP has stated it does not matter what brand and pricing your supplements are. 🤷🏻♀️
Omega-3 has become very controversial in the medical world since a few very big studies came out that showed no benefit (ASCEND study and VITAL study) The guidlines are still from earlier, smaller studies and are slow to be adapted (maybe because of the big industry behind it)
What about vitamin D? 20 to 30 minutes of sunlight a day will satisfy our daily needs, but I think there is a tremendous amout of people that don't do that. Especially in the cold winter months in northern regions.
I work outside everyday for hours in Florida and still my Vitamin D isn’t that’s great.
don;t kid yourself...get tested and find out the reality
Vitamin D supplementation depletes magnesium
@@Lieutenant-Dan zinc does that, do all 3
@@Lieutenant-DanHigh doses do, not the normal amount that you would take. Please educate yourself.
Really strange list! Magnesium ok....Vitamin D, Vitamin C and Zinc and a normal B complex is much more important for most people.
I don't really like answers where you say: "What should I be doing, for general health" and Peter Attia responds with "ehhhh well it's complicated, depends, details, titrations, etc etc", followed up with "yeah well I'm basically doing it for general benefit, it's all-around good" so what was the point of the speech about how it's complicated, depends on your titrations, etc? Is Peter Attia actually suggesting that the average person should track intake of "several different types of magnesium"? In general, with Peter Attia, I think what you need to get up-front is a statement on his certainty relative to his current claims or practices. How likely is he to discard this practice in 1-2 years because he's basically just experimenting with his own body, and it doesn't give good data?
I think thats the point of the preamble at the beginning right? he's fully aware that his statements and certainly his own regiment is not going to be optimal for a large group of people. Also, he hosts hour long podcasts on these various topics where they do deep dives into the current literature. I don't think its a bad thing to change as the science and evidence changes. Before he was a big proponent of fasting, low carb, keto etc. I'd rather that then someone who chooses a hill to die on regardless of new research that may challenge that belief.
Bingo. Totally agree.
Ohhh I rehabbed my Achilles after playing cricket, very relatable 😂🎉
Quality content AND production 👌
No mention of vitamin D?
With K2. Iodine also very important.
He forgot it. He does take it with K2 as mentioned in earlier video on his channel.
@@22448 Many people don't live in regions where you can do that more than a few days a year.
@@22448 That depends on where you live. If too far north, you can stay outside all day and not produce much vitamin D.
I have read that curcumin , especially theracurmin should be taken with low-dose iron to prevent iron deficiency. Any thoughts?
Do you need creatine if you eating enough protein ?
I took magnesium last night my dreams were crazy woke up feeling great
I’m 31 and have just spent the last few years gaining muscle weight, I find that running is much more difficult than it used to be. Should I not be prioritizing increasing muscle mass after a certain point? I’m 5’5” and a leanish 190 lbs.
Magnesium is also taken for RLS.
I think a lot of podcasters are getting kickbacks from supplement companies. Very few if any of the longest living people took magnesium supplements, creatine or any of the rest of this stuff.
I understand this is just a conversation. But the guys doesn’t even remember the stuff or dosages of things he takes everyday. And he’s a doctor🤷🏻♂️
I feel like this podcast is so heavy on optimisation and performance, which most podcasts these days seem to be. What about what rituals we should do each day to feel more connected with other people, ourselves and God?
That content might only be relevant to christians and would usually be discussed at church
Just watched another video and the researcher said 10mg creatine daily is potentially good for bone and brain health even if the muscle is saturated at lower levels.
Very surprised he left out D3 and MK 7 K2.
Creatine HCL>Mono. More bioavailable to the body and therefore less is needed. Mono causes digestive issues for a lot of people. Also, you guys probably could’ve talked more about supplements had you not sidetracked for half the video….
I think it's fair to say Pete doesn't really know what's good for the next person. Pie in the sky stuff
Come on. Vitamin D?
Woah, what's this virtual background, Unreal Engine?!
Hey Dr Attia, is the jab and the boosters still on your list as a critical supplement? Chris, big fan. I wish someone would ask him about his history of promoting and utilizing the jab in his practice.
Alot of terms i have no idea about, but the background was nice 😁
Going with a fallout inspired background I see… The show is so good.
He's an expert and comes on a podcast. Proceeds to not remember everything.
Check out Supercross Champion Eli Tomac's comeback from his Achilles blowout last year. This year he has already came back to win a main event and running top 5 in the championship standings.
Yes, amazing comeback. Didn't he win the last event? Last season, nobody could keep up with him over the whoops.
Only 1 year for your achillestendon, you are lucky or you knew how to handle it well. It is not 100% the same but I had an inflammated achillestendon and also stiff tissue on the bottom of my foot (that came first, that is most likely why the achillestendon got wrecked), it took me many years years to get rid of it but now it is fine again as long as I don't put extreme loads on it.
Surprised creatine above Vit D. Vit D is number 1 to me. I took creatine years ago and felt nothing but I was eating 400 grams of protein a day.
400? Jesus
I wonder what percentage is placebo effect when taking supplements.
Surely alot of supplements out there are placebo. However most, if not all of what is mentioned here, has double blind studies done with a placebo group involved to make sure they are truly effective.
9:35 Yep, ruptured mine on a push off. Never playing basketball again
We replaying Red Dead Redemption 2 this week or why that background?
HAHA I was looking for this comment. Is it RDR2?
I think the title should be, "Chris' cricket injury story".
Ya he definitely didnt miss any opportunity to talk about himself, with every irrelevant detail of the cricket game
My list Fish oil Vitamin D Magnesium NAC Multi Vitamin Colostrum Creatine Workout supplements ate a different list.
What about Hawaiian Astaxanthin, Quarcetin, Zinc, and probiotics?
I see all these people loving the digital sets and I think to myself damn.. I must be the only one that doesn’t like it. Old school organic sets are so much nicer imo.
Homocystein can be normalized with creatine, too. Especially is B12 is normal. Methylcobalin isn't stable! You may needs a lot more of it than from cyanocobalamin.
While the background idea is cool the studio you were using right before this was great. That aside great conversation.
6. Vitamin D3
No you do NOT take magnesium oxide for bowels. Magnesium CITRATE is the best form for doing so.
Here is the thing… As an avid listener to Dr Attia’s podcasts and interviews I am quite surprised and disappointed by his take on the use of supplements to the extent he described and without relevance to medical illness. 4 different Mg salts/ compounds, high dose Omega3 (as researched but for no medical need) and others… Coming from the medicine field and evidence based approach who also trains vigorously I always advocate to have a good diet, the amount and level of exercise that will build you with a low frequency of injury and use of medication and or supplements only when needed clinically and for the duration of that need…unless you have a coming race either a one day or longer. What a shame. I thought he was a good advice for combing sport with aging for best longevity and performance.
i had cramps at night and I started taking Magnesium Glyucinate and they went away.
I’m kinda shocked they didn’t discuss vitamin D or K2 or zinc.
I have slightly abnormal/elevated kidney level. My doc told me to stop taking creatine. Has anyone any real data info about this that can creatine harm your kidneys if you have a bit elevated kidney levels? I havent seen much strenght change at the gym but Im kind of stuck when Im supposed to lift a bit more. Creatine used to be my go to supplement when I start to train heavier, heavy/strenght training season.
Here's a crazy idea: you can get all your nutrition from food. Pumpkin seeds are one of the very best sources of magnesium. Roasted, salted pumpkin seeds are also delicious. You don't have to worry about which form of magnesium and how much to take ....you can't overdose on pumpkin seeds.
Magnesium Creatine Methylated B vitamins Theracumin Omega 3's
"Crucial" in title is a bit misleading. Peter called his B vitamin recommendation a "soft" one.
Creatine helps me a lot with strength and looking full. But for some reason makes my low back hurt.