← The Peter Attia Drive
<p><a href="https://peterattiamd.com/ama69/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=250317-pod-ama69&utm_content=250317-pod-ama69-podfeed"> View the Show Notes Page for This Episode</a></p> <p><a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=250317-pod-ama69&utm_content=250317-pod-ama69-podfeed"> Become a Member to Receive Exclusive Content</a></p> <p><a href="https://peterattiamd.com/newsletter/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=250317-pod-ama69&utm_content=250317-pod-ama69-podfeed"> Sign Up to Receive Peter's Weekly Newsletter</a></p> <p>In this "Ask Me Anything" (AMA) episode, Peter explores the complex world of supplements by introducing a practical framework for evaluating their effectiveness and relevance to individual health needs. Rather than providing a simple list of recommendations, Peter aims to equip listeners with the tools to critically assess supplements on their own. He then applies this framework to discuss research on several popular supplements, including creatine, fish oil, vitamin D, B vitamins, and ashwagandha. Additionally, he covers key factors in assessing supplement quality, helping listeners develop a deeper understanding of how to make informed decisions based on their personal health goals.</p> <p>If you're not a subscriber and are listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your <a href="https://peterattiamd.com/members/private-podcast-feed/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=250317-pod-ama69&utm_content=250317-pod-ama69-podfeed">private RSS feed </a>or our website at the <a href="http://peterattiamd.com/ama69/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=250317-pod-ama69&utm_content=250317-pod-ama69-podfeed">AMA #69 show notes page</a>. If you are not a subscriber, you can learn more about the subscriber benefits <a href="https://peterattiamd.com/subscribe/?utm_source=podcast-feed&utm_medium=referral&utm_campaign=250317-pod-ama69&utm_content=250317-pod-ama69-podfeed">here</a>.</p> <p><strong>We discuss:</strong></p> <ul type="disc"> <li>Overview of episode topics [1:45];</li> <li>How Peter evaluates patients' supplement regimens, and common misconceptions about supplements vs. pharmaceuticals [3:00];</li> <li>A framework for evaluating supplements [6:15];</li> <li>Evaluating creatine: purpose of supplementation, dosing, and mechanism of action [10:00];</li> <li>Creatine: proven benefits for muscle performance, potential cognitive benefits, and why women may benefit more [15:15];</li> <li>Creatine: risk vs. reward, kidney concerns, and choosing the right supplement [18:45];</li> <li>Evaluating fish oil: its primary purpose as a supplement and how to track levels [20:45];</li> <li>Fish oil: how omega-3s impact inflammation, heart health, and brain function, and the strengths and limitations of current research [26:30];</li> <li>Fish oil: the risks of supplementation, guidance on selecting high-quality products, and how to determine whether supplementation is appropriate [37:30];</li> <li>Evaluating vitamin D: understanding deficiency and optimal levels [45:15];</li> <li>Vitamin D: role in bone health, immune function, potential longevity impact, and biomarker limitations [51:15];</li> <li>Vitamin D: efficacy, safety, and balancing risk vs. reward [58:15];</li> <li>Evaluating B vitamins: function, consequences of deficiency, and key biomarkers to assess whether supplementation is necessary [1:02:15];</li> <li>B vitamins: risks for CVD and dementia associated with deficiency, and limited evidence for general population supplementation [1:07:15];</li> <li>Evaluating ashwagandha: background, uses, and mechanism of action [1:15:30];</li> <li>Ashwagandha: current evidence for its effects on sleep, stress, and anxiety [1:19:15];</li> <li>Ashwagandha: evaluating supplement quality, safety profile, and the risk-reward balance [1:22:15];</li> <li>The importance of using a structured evaluation framework to assess any supplement [1:26:30]; and</li> <li>More.</li> </ul> <p>Connect With Peter on <a href="https://twitter.com/PeterAttiaMD">Twitter</a>, <a href="https://www.instagram.com/peterattiamd/">Instagram</a>, <a href="https://www.facebook.com/peterattiamd/">Facebook</a> and <a href="https://www.youtube.com/channel/UC8kGsMa0LygSX9nkBcBH1Sg">YouTube</a></p>
Actionable Insights
1. Adopt Supplement Evaluation Framework
Systematically evaluate any supplement by asking seven key questions: purpose (deficiency vs. supranormal), target (lifespan/healthspan), specific healthspan apparatus (physical, cognitive, emotional), trackable biomarker, mechanism of action, and risk-to-reward balance, including quality.
2. Scrutinize Supplement Quality
Be highly skeptical and intensely scrutinize the quality of any supplement you consider, as regulation is minimal and nefarious behavior is significantly more prevalent than in pharmaceuticals.
3. Review Existing Supplements Systematically
Mentally ‘dump out’ all current supplements and medications, then systematically re-evaluate what should be added back in, ensuring you understand the purpose and data for each.
4. Avoid Ideological Supplement Bias
Do not get ideologically attached to ’natural supplements’ versus ‘pharmaceutical agents’; instead, analyze any molecule ingested using a consistent, evidence-based framework.
5. Know Your Supplement’s Purpose
Understand precisely why you are taking each supplement, rather than continuing use based on past recommendations or social media trends without current justification.
Take creatine to achieve supraphysiologic levels, which can improve athletic performance, particularly in resistance training, and potentially increase lean muscle mass.
7. Optimal Creatine Daily Dose
Consume 3-5 grams of creatine per day to maximize muscle stores, as higher doses beyond this amount do not provide additional benefits.
8. Creatine for High-Intensity Bursts
Use creatine to enhance performance in activities requiring short, intense bursts of energy, such as sprinting or anaerobic exercises.
9. Creatine for Cognitive Function
Consider taking creatine for potential benefits in warding off cognitive impairment and improving memory, based on emerging research.
10. Creatine Benefits for Women
Women may experience disproportionately greater benefits from creatine supplementation, potentially aiding in reducing depression and supporting health during periods of rapid hormonal change (menstrual cycle, perimenopause, menopause).
11. Women’s Creatine Dosing
Women should aim for the same 3-5 grams per day creatine dosage as men, as their typically smaller size means they may derive more significant benefits from this amount.
12. Avoid Creatine During Pregnancy
Avoid creatine supplementation during pregnancy unless absolutely necessary, as there is insufficient human data to confirm its safety.
13. Creatine & Kidney Function
If you have imperfect kidney function, consult your doctor before starting creatine supplementation due to its impact on kidney function markers.
Always inform your doctor if you are taking creatine before any blood tests, and consider stopping it for a couple of weeks prior, as it can affect serum creatinine levels used to assess kidney function.
15. Choose Pure Creatine Monohydrate
Opt for creatine monohydrate, ensuring the product is pure with no fillers or extra ingredients, as it is inexpensive and effective.