Peter Attia's philosophy on supplements and longevity
Dr. Peter Attia's approach to health, as detailed in his book Outlive, centers on the concept of 'Medicine 3.0'—a proactive strategy aimed at extending healthspan (the duration of life lived in good health) in addition to lifespan. His personal supplement stack is not a random collection of trendy pills but a carefully curated regimen based on scientific evidence, blood biomarker tracking, and personalized needs. Rather than replacing the foundational pillars of diet, exercise, and sleep, supplements are used strategically to fill in nutritional gaps and support specific physiological goals. Within this framework, creatine has secured its place as a staple.
Yes, Peter Attia takes creatine
For those asking, "Does Peter Attia take creatine?", the answer is definitively yes. Dr. Attia includes creatine monohydrate in his daily supplement intake. He often mixes it with water and electrolytes to consume during his workouts. His rationale for including this well-researched supplement goes beyond traditional athletic enhancement and ties directly into his focus on long-term health and functional longevity.
The role of creatine in combating sarcopenia
As we age, a process called sarcopenia, or age-related muscle loss, occurs naturally. For Attia, who considers muscle mass and strength to be among the most powerful markers for longevity, combating sarcopenia is a top priority. Creatine supplementation, when combined with resistance training and adequate protein intake, is a highly effective strategy for preserving and building muscle mass. This is crucial for maintaining physical function, mobility, and independence well into older age. In fact, Attia famously states that no 90-year-old has ever wished they had less muscle.
Creatine for cognitive function
Beyond its well-known effects on muscle, Attia also recognizes creatine's potential neuroprotective benefits. Research has shown that creatine can support brain function and cognitive performance, which is a significant consideration in his quest to improve healthspan. By helping to replenish the brain's primary energy currency (ATP), creatine can support mental processes and potentially slow neurological decline.
Peter Attia's creatine protocol
- Form: He uses creatine monohydrate, the most widely studied and proven form of creatine.
- Dosage: His daily intake is a scientifically supported amount for reaching and maintaining muscle creatine saturation without a loading phase.
- Timing: Attia emphasizes that consistency is more important than timing, but he personally often takes it during his workouts.
- Consistency: Regular, daily intake is key to maintaining muscle saturation, rather than inconsistent use.
- Loading phase: Attia does not believe a loading phase (higher doses for the first week) is necessary and chooses to skip it, as research shows similar long-term results with a consistent daily dose.
Comparing Attia's approach to conventional creatine use
| Feature | Peter Attia's Approach | Conventional/Bodybuilding Approach |
|---|---|---|
| Primary Goal | Longevity, preserving muscle mass, and cognitive health. | Maximizing short-term strength and muscle size. |
| Dosage Strategy | A consistent, daily maintenance intake. | Often involves a loading phase of higher intake for a period, followed by a maintenance amount. |
| Loading Phase | Avoids the loading phase as unnecessary and potentially causing GI distress. | Often recommends a loading phase for faster muscle saturation. |
| Underlying Motivation | Science-backed evidence for long-term healthspan benefits. | Anecdotal evidence and immediate performance gains. |
| Broader Context | Integrates creatine into a comprehensive, personalized longevity protocol. | Often viewed as a standalone performance enhancer. |
Creatine in context with other longevity supplements
Creatine is just one component of Attia's multifaceted strategy. He views supplementation as a way to support a robust diet and exercise plan. Other core supplements he includes in his regimen, all aimed at improving healthspan, include:
- Magnesium: Taken in multiple forms (oxide, L-threonate, chloride) to support everything from sleep and bone health to cognitive function.
- Omega-3 Fish Oil (EPA/DHA): Consumed in amounts targeting inflammation and supporting cardiovascular and brain health.
- Vitamin D3: Taken to support immune function and bone health, with intakes adjusted based on regular biomarker testing.
- Methylated B Vitamins: Used to manage homocysteine levels, a risk factor for cardiovascular and neurological disease.
- Theracurmin: A highly bioavailable form of curcumin, valued for its potential anti-inflammatory and neuroprotective effects.
This holistic, evidence-based approach stands in contrast to the often single-minded focus of many fitness enthusiasts. Attia's use of creatine is a practical example of how a well-researched supplement can be integrated into a larger, long-term health strategy.
The importance of a personalized approach
It is crucial to understand that Peter Attia's protocol is personalized to his own biomarkers and health goals. While his reasoning for taking creatine is based on solid scientific evidence, he strongly emphasizes that others should not blindly copy his stack. Factors like individual needs, diet, genetics, and health conditions can influence the ideal supplement regimen. He advises consulting a healthcare provider and conducting regular blood work to determine the right supplements and intake amounts for your specific situation. For Attia, the goal is not to have the longest list of supplements but to apply the right tools for your body based on data and sound logic.
For more insight into his exercise framework and the critical importance of muscle mass, readers can explore his resources on the subject, such as the section on strength and muscle mass on his official website.
Conclusion
In summary, Peter Attia does indeed take creatine monohydrate daily as a proven and effective tool within his longevity protocol. His daily intake is part of a deliberate strategy focused on preserving muscle mass, enhancing performance, and protecting brain health as he ages. This choice exemplifies his data-driven and personalized 'Medicine 3.0' approach, which prioritizes long-term healthspan alongside lifespan. As always, while learning from experts can be valuable, it's the personalized application of these principles, ideally with professional guidance, that yields the best results for individual health.
