A longevity expert reveals the supplements he takes to stay youthful.

Longevity expert Peter Attia shares the 8 supplements he takes every morning to help him look younger. The publication wrote more about this Insider.

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“Why do people care what supplements I take?” asked Attia, the best-selling author of Outlive: The Science and Art of Longevity.

He wants to be clear: his supplement system is not suitable for everyone.

“Nobody understands how to justify taking supplements,” he says. “Nobody understands the medical history.”

But he is willing to share information about what he takes every morning. Currently there are eight types of tablets. These are mainly vitamins, but his daily diet also includes baby aspirin, as well as one spoon of green powder mixed with the drink.

On the subject: New Study: Just One Dietary Supplement Can Significantly Slow Down the Aging Process

If you look closely, you will notice that many of these capsules, tablets and powders are aimed at supporting heart health. Attia, 50, believes that keeping his cardiovascular system healthy and alert is one of the most important things he can do for his body as he ages.

Fish oil capsules

“I can never remember their names. They are so confusing,” he admitted. “It's like a super-EPA or something, but it's the highest version of the EPA that there is.” So by taking four of these capsules a day, I'm getting about two grams of EPA and maybe a gram and a half of DHA every day."

Fish oil is an excellent source of two omega-3 fatty acids (EPA and DHA), which are excellent for protecting the heart and improving cholesterol levels. That's why experts usually recommend including about two servings of oily fish, such as salmon, in your diet each week.

High dose of vitamin D

Vitamin D is a popular low-risk supplement in the longevity world and is taken by many leading health experts.

This vitamin improves the body's absorption of calcium, helping to keep bones strong. It also helps prevent muscle cramps and spasms, reduces inflammation and improves immune function.

Immunologist Anthony Fauci, anti-aging researcher Joan Pedro de Magalhaes and billionaire longevity investor Christian Angermeier said they take vitamin D in different doses. In some cases, it is taken only in winter, when solar vitamin D is less absorbed, and in others - all year round.

Attia's 5 IU dose may be a little high: The safe upper limit for vitamin D intake is 000 IU per day, according to the National Institutes of Health. Experts say 4 IU per day is enough for most people, but people over 000 should aim to get at least 600 IU.

Magnesium in three different forms

Attia said he takes "two or three" SlowMag brand magnesium chloride tablets daily, as well as some magnesium L-threonate and magnesium oxide.

“In general, I try to get about a gram of magnesium a day,” he noted.

Magnesium, like vitamin D, is good for bones. It regulates muscle and nerve function, helps control blood pressure and blood sugar levels, and helps the body's cells produce protein and generate energy from the food we eat.

But you don't have to take a supplement to get enough of this wonderful nutrient. It is abundant in leafy greens such as spinach, bananas, avocados, almonds, cashews and other nuts, as well as lentils, seeds, beans including soybeans, milk, yogurt and fortified cereals.

Methylfolate and methyl B12 are the lowest standard dose of these supplements: one tablet per day

Attia uses a brand of methylfolate and B12 supplements called Jarrow. He said he has a common genetic variant that can affect how the body processes folate, a so-called vitamin B9. Folate helps prevent the development of heart disease and is abundant in dark leafy greens, legumes, whole grains, nuts such as peanuts, seeds including sunflower seeds, and eggs.

B12 is recommended to treat deficiency. Without enough B12, a person becomes anemic. Animal products such as beef, liver, fish, eggs, yogurt and milk (as well as fortified plant milk) are some of the best sources of B12. But as people age, it becomes more difficult to extract B12 from food, so doctors sometimes recommend taking B12 supplements, preferring the methyl B12 Attia takes because it is easier to transport by the kidneys.

Vitamin B6 - only 3 times a week, not daily

Attia is concerned about evidence that too much B6 can lead to neuropathy, or nerve damage.

“We don’t need as much B6 as I thought,” he noted. “So I cut it down to 50 milligrams three times a week.”

According to Attia, getting enough B6 "helps manage homocysteine," an amino acid that our bodies produce naturally and, with the help of vitamin B6, is broken down into chemicals that reduce inflammation, improve liver health and build proteins in our bodies.

“You just have to be careful and not overdo it,” he stressed.

Baby aspirin

Attia says his scientific case for this is not very compelling, since baby aspirin probably doesn't have much of an impact on overall heart health.

"I don't think there's an evidence-based reason why I should take baby aspirin," the health expert said.

But he accepts.

He's aware of some small benefits of baby aspirin for heart health that "dissipate over time," but most older people shouldn't take baby aspirin "unless you have a very high risk of heart disease."

According to doctors, people who have already had a heart attack or stroke and those who suffer from cardiovascular disease may benefit from taking baby aspirin daily because their risk is very high, but for other people the benefit of taking baby aspirin daily is controversial.

Because aspirin is a blood thinner, it can reduce the formation of blood clots, which may help slightly reduce the chance of a stroke or heart attack. However, the anti-clotting effect means that taking baby aspirin every day may increase the risk of fatal bleeding. This is why the US Preventive Services Task Force does not recommend daily baby aspirin for people over 60 years of age. However, the group argues that taking aspirin daily may benefit people like Attia, aged 40 to 59, but the decision to take the drug should be "individualized."

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"I'm always happy to reconsider the use of this, or any other supplement, when new evidence becomes available," the health expert said.

Athletic Greens Spoon is the only supplement on this list that Attia says he has a financial interest in promoting

Attia is an advisor and investor in the dietary supplement company Athletic Greens. He takes its flagship product, AG1, which is a scoop of green powdered drink mix that is stirred into water. It's like a multivitamin: it contains over 20 common vitamins, plus a probiotic and digestive enzyme.

Finally - 2 probiotic tablets, which he keeps in the refrigerator: they cost him more than $10 a day

Attia says he's been trying Pendulum's Glucose Control probiotic for several months to see if the drug can improve his blood sugar levels in a lab test. In fact, this is his breakfast.

Glucose Control is marketed as "the only clinical-grade probiotic on the market for the treatment of type 2 diabetes" and costs $165-$215 per pack of 30 tablets. The drug contains two types of clostridia bacteria, as well as three other strains from different genera. Many probiotics contain only one type of bacteria.

“I take two in the morning along with Athletic Greens,” the health expert explained. “It’s like my breakfast.”

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