Dr Peter Attia - The 5 Crucial Supplements Everyone Should Be Taking
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- เผยแพร่เมื่อ 16 เม.ย. 2024
- 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 - th-cam.com/video/_hi8qOZB2qU/w-d-xo.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?
1) m&m’s
2) fruit loops
3) Haribo Jelly babes
4) Oreo’s
5) biscuits
You’re welcome.
Your golf swings would be so much better if you got off that protocol. Try it!
🤣
crucially though, do not combine in the blender with banana as the browning of the banana destroys the flavanols in the fruit loops
Thanks man I'll need to stock up. I'll look forward to the benefits 🙏🏼
Oreos are the key to happiness.
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.
I'm on a strict regimen of 2 Flintstones vitamins a day.
Grape or Orange? Or 1 of each? 😎👍
Wiiillllmmmmaaaa!
Red is the best
Yum!
I only eat Betty. Much to Barney's consternation.
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! 🙂
@@VFNVFNVFNwhere 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.
@@jeffdoyleI lived in Oman and this fits that description
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
I’m kinda shocked they didn’t discuss vitamin D or K2 or zinc.
Or theanine
He probably believes you should be outside more.
And iodine!
Iron and vitamin D are the 2 most common deficiencies.
Yes but one of those skews heavily female @vcuheel1464
Blew my Achilles out 6 months ago. Played tons of sports growing up and football in college. I 100% can confirm that getting back into your sport, after years of not playing, is a recipe for injury. Take it very slow and build up to it before going all out
Diet is major too! If you're on an high inflammation kind of diet(sugar, seed oils, allergies, ECT) and not putting the necessary foods and supplements in your body to recover, injury is definitely a high possibility. I feel like an 80 year old man on inflammation diet and have thrown my back out just simply standing up from the couch. Definitely sucked and put me out of commission for a few weeks but when I'm on a good diet(healthy keto for me with IF) my body feels prime and overall body movement smooth and efficient like a well oiled machine.
Vitamin D and K2
It's definitely essential for us folks living in Northern Europe!
Magnesium is important too for vitamin d absorption
@@Montezuma0 he already mentioned magnesium. I added D and K2 because he left those two out for some odd reason
Very surprised he left out D3 and MK 7 K2.
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!
Keeping the ad til the end very nice
I see that Chris Williamson knows how to ask relevant questions in short order. I will be following him.
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 ❤🙏
Insane production, top quality content
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.
I personally discovered that elevated doses of the combination of Serrapeptase and Nattokinase helps me immensely with pain, especially mouth pain (dental work) and headaches. Haven't tried elevated doses for body aches yet. I'll have to analyze that.
I love these new varied set backgrounds!
Setup is DOPE AF
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!
Magnesium stopped my PVCs and cramping in muscles (I haven't had a charley horse in the middle of the night since I started it). I absolutely love magnesium
Mag glycinate hands down the best form
Yes. Agree. Always heard oxide was junk. Surprised he takes it.
Agree 🙌
Threonate
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
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
Evidence for any positive effect specific to Omega supplementation is mixed at best
New backdrop is a game changer
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
Vit D3 with K2 would be a good idea.
Best to get bloods done, tweak the diet and supplement then re test. Also (as mentioned) genes can play a role in the uptake of vits.
hawthorn Berry / Vit D / Chlorophyll / Glucosamine & Creatine
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!
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
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 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.
I have the MTHFR can't say off the top of my head what varients or SNPs
I did think I was gluten sensitive for many years until I realized it could be the products that are fortified causing me issues. I decided to eat organic 100% whole wheat and did just fine with those products, although I no longer eat them and don't believe grains need to be part of my whole food diet. I do use methalated B and eat rare liver and heart occasionally.
I also take magnesium that has a blend of different types.
Careful with the oysters, very high in metals.
Bro.. the atmosphere and lighting is amazing. How are you guys doing that? Green screen?
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.
Magnesium glycinate for sleep
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.
Thanks for this great talk. I'm already taking 4 of them (no TMG yet, but planning to add it), but tbh I was starting to consider stopping curcumin. I'm hearing more and more people telling there's no benefit, and even some drawbacks, taking it.
At 2:12 I'm not sure who you were thinking about, but Andrew Huberman takes from 10 to 15 g of creatine daily. He says the amount should be based on your body weight, and he's quite heavy (around 100kg).
Lived in Nashville. Late for a Brian Setzer show. Ran 6 blocks in high heels. Ruptured my Achilles. Now I have to be careful and not tick it off so it won't snap.
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!
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!
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.
How does Chris keep making videos on different topics I’m actually interested in???
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.
Bro this set is phenomenal 🔥🔥
I took magnesium last night my dreams were crazy woke up feeling great
may i know what type of magnesium?
What type dude?
Magnesium boosts melatonin production
Which form of magnesium is the best to prevent cancer?
I think he should take something for his memory too
Magnesium is also taken for RLS.
I have read that curcumin , especially theracurmin should be taken with low-dose iron to prevent iron deficiency. Any thoughts?
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.
It looks like you're interviewing in TF2 here and that's rad
Despite the content, I really admire the background cinematic look & great lightings.👌🏻
A friend of mine blew his Achilles. He was doing weight and functional training on the foot within 8 weeks or so. Might have been 6 weeks. He's a chiropractor. You should invite him onto the show to explain how he did it. And yes, I have proof that he recovered *that* quickly.
What camera and lens you use? Great image quality
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
I have been taking Natural Vitamin E since I was 19. I am 63 and I just had a CT scan of my heart. 0% plaque in each of the 4 arteries coming into and out of my heart. Plaque is related to Heart Attacks and Stroke.
Great if you can keep an eye on levels. I had toxic levels of vit A after supplementing Omega 3.
I’ve recently ruptured my Achilles. 5 weeks into recovery. Thinking about starting PBC157 and TB500 to speed up recovery as I need to get back to work ASAP. Does anyone have any advice on this.
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
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)
The brain is made mostly of the same fats as fish oil
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.
i had cramps at night and I started taking Magnesium Glyucinate and they went away.
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.
Dr. Mike of RP has stated it does not matter what brand and pricing your supplements are. 🤷🏻♀️
7:40 100% ease back in. blew my Achilles trying to pick up basketball after a decade off.
Sardines, Mackerel, Salmon, Herring, ……. for Omega-3
What about Hawaiian Astaxanthin, Quarcetin, Zinc, and probiotics?
Very interesting. I take magnesium malate, glycinate and theronate - my system does not like oxide for some reason. I can attest that TMG lowers HCY. Mine came back at 9, started with TMG and several months later, my homocysteine was at 6.
I am homozygous with both COMTs and this can create difficulty in clearing methyl donors. For me, too many methyl donors cause horrible brain fog and the feeling there is a motor running inside my body. Started with Hydroxy and Adenosol along with Folinic acid. The other Bs were taken separately. Then added a trace mineral complex. Once my methylation cycle improved, I was able to add methylated B vitamins back in, but only a few times a week. Also rotate other methyl supplements like the TMG, curcumin, etc.
Ohhh I rehabbed my Achilles after playing cricket, very relatable 😂🎉
Curcuma helps with renal desease? I didnt understand that part of the conversation. Someone can help? Thanks.
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
Moringa - better than multi vits, pomegranate capsules - better than turmeric. Otherwise cool
I would have liked more details on why people should take Creatine Monohydrate.
I would choose D3/K2 over Curcumin.
Quality content AND production 👌
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.
Alot of terms i have no idea about, but the background was nice 😁
Magnesium is great if you’re deficient…I watched a few of his older videos and started taking it just to feel weak, started to have palpitations and lots of diarrhea. Take it if you need it - I don’t need it - stopped taking it and within a week it all went back to normal (my BP is below 120/80 and resting pulse 48 - I’m over 60 and take no medications).
9:35 Yep, ruptured mine on a push off. Never playing basketball again
Magnesium
Creatine
Methylated B vitamins
Theracumin
Omega 3's
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.
My ankle still gives me problem 9 months after a sprain walking down a step. Weird nerve pains
İ take curcumin from turmeric in spice shop..
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.
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.
If you have kidney issues or early kidney issues isn't creatine supplementing a bad idea?
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
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
Anything to take for forgetfulness of which supplements one takes?
Going with a fallout inspired background I see… The show is so good.
Anyone else experiencing fucked up sinuses from Creatine? I never had issues when younger but now I get stuffy instantly with frequent sneezing-fits and if I push I get like a cold. Am i just old and broken?
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.
While the background idea is cool the studio you were using right before this was great. That aside great conversation.
What about taking magnesium when on dual antiplatelet therapy?
6. Vitamin D3
is Creatine contraindicated for people who are kidney stone formers ?