Dr. Peter Attia, a prominent voice in the field of longevity and performance, is known for his science-based approach to health. His supplement regimen is a point of interest for many, particularly his use of magnesium. Rather than favoring a single product, Attia strategically combines multiple types of magnesium from various brands to achieve different physiological effects. This reflects his overall philosophy of personalized, evidence-based nutrition.
The multi-pronged magnesium strategy
Attia's daily magnesium intake is derived from three primary forms, each with a distinct purpose in his regimen. By doing this, he addresses various aspects of health rather than just general supplementation. This nuanced approach highlights the importance of understanding not just that you need magnesium, but which form is best for your specific goals.
Magnesium Chloride (SlowMag)
- Attia takes magnesium chloride, specifically mentioning the brand SlowMag.
- SlowMag features an enteric coating, a slow-release mechanism designed to minimize gastric upset and improve absorption by allowing the compound to break down in the small intestine rather than the stomach.
- This form is known for its higher absorption rate compared to cheaper forms like magnesium oxide.
Magnesium L-Threonate (Magtein)
- For cognitive and sleep support, Attia takes magnesium L-threonate, which is designed to cross the blood-brain barrier.
- He emphasizes the importance of ensuring the product contains the patented compound Magtein, as the research supporting L-threonate's brain-boosting properties is linked to this specific formulation.
- Brands like Jarrow and NOW Foods sell products containing Magtein.
Magnesium Oxide or Citrate
- Attia also uses a less-absorbed form of magnesium, such as magnesium oxide or citrate.
- His primary reason for using this form is for its laxative effect, which aids in bowel regularity.
- He notes that brands such as Carlson and NOW sell these forms.
Why a single brand isn't enough
The rationale behind using multiple magnesium sources is that each form has different bioavailability and targets different bodily systems.
A look at targeted benefits:
- Brain Health: Magnesium L-threonate is used for its specific ability to raise magnesium concentrations in the brain, supporting cognitive functions like memory and learning.
- Systemic Absorption: Magnesium chloride provides general, well-absorbed magnesium to the body, contributing to cardiovascular health and reducing cramps.
- Digestive Function: Magnesium oxide, though poorly absorbed, is highly effective for its laxative properties, addressing issues with bowel regularity.
A comparison of magnesium forms and brands
| Feature | Magnesium L-Threonate (Magtein) | Magnesium Chloride (SlowMag) | Magnesium Oxide/Citrate |
|---|---|---|---|
| Primary Benefit | Cognitive function, sleep quality | Cramp prevention, cardiovascular health, general deficiency | Bowel regularity, digestion |
| Brand Examples | Jarrow, NOW Foods (containing Magtein) | SlowMag | Carlson, NOW Foods |
| Absorption | Very high, especially in the brain | Good, slow-release for better tolerance | Poorly absorbed systemically |
| Unique Feature | Crosses the blood-brain barrier | Enteric-coated for minimal stomach upset | Strong laxative effect |
| Typical Timing | Evening, before bed | Throughout the day | As needed for bowel function |
The big picture: Why context is crucial for supplementation
Attia's approach is not just about what supplements he takes, but how and why he takes them. This holistic view encourages individuals to think beyond generic recommendations and consider their specific health markers and goals. He frequently adjusts his regimen based on blood work and how his body responds.
- Listen to your body. Attia emphasizes that supplement needs are highly individual. A person with digestive issues might prioritize magnesium oxide, while someone focused on cognitive performance would favor L-threonate.
- Regular testing is key. Relying on regular blood work and health assessments allows for precise and personalized supplementation, ensuring potential benefit.
- Supplements as a complement. Attia views supplements not as a replacement for diet and exercise but as a tool to support and enhance these foundational health habits.
Conclusion: A personalized, not prescriptive, approach
Ultimately, understanding what brand of magnesium does Peter Attia use requires appreciating his philosophy of targeted supplementation. His regimen is a complex, carefully selected stack designed for specific outcomes, not a one-size-fits-all solution. By using multiple forms—from well-absorbed magnesium chloride (SlowMag) for general health and cramping, to brain-specific L-threonate (containing Magtein) for cognition and sleep, and less-absorbed oxide for digestive support—he maximizes the benefits of this vital mineral. This approach serves as a powerful example of how to build a smart, personalized supplement strategy that is informed by specific health needs and objective data rather than relying on a single product.
For those interested in exploring this topic further, more detailed information is often available on the websites of the brands he uses and the patented compounds he mentions, such as Magtein (often featured in Jarrow or NOW Foods products).
How Peter Attia's magnesium use exemplifies a targeted approach
- Prioritizes specific goals: He selects different magnesium types to address distinct goals, such as improving sleep via brain health and regulating digestion.
- Combines different forms: Attia takes a combination of magnesium chloride, oxide, and L-threonate, rather than a single type.
- Uses specific brands strategically: He mentions specific brands like SlowMag for its slow-release formula and supplements containing the patented Magtein for brain penetration.
- Adjusts use based on effect: He fine-tunes his type of magnesium based on the intended benefit and how his body responds.
- Emphasizes context and bio-individuality: His practice of regular testing and adjusting supplements based on biomarkers reinforces that a personalized approach is superior to a blanket recommendation.
Takeaways from Attia's regimen
- Multi-form strategy: Don't just take one form of magnesium; consider combining forms to target different areas of health.
- Targeted benefit: Understand the properties of each magnesium form to align it with your specific health needs.
- Brand selection matters: Opt for reputable brands that use quality, proven ingredients, like Magtein for L-threonate.
- Test, don't guess: Follow Attia's example of using blood work to inform and adjust your supplement strategy for potential efficacy.
- Supplements as support: Remember that supplements are intended to support a healthy lifestyle built on diet, exercise, and sleep.
