3 Supplements Dr. Peter Attia Recommends For Your Brain
Lifespan zealot Bryan Johnson piles 27-plus supplements into his daily stack. But Peter Attia, M.D., finds it disconcerting when this trend trickles down to patients.
“I get frustrated when patients show up in my practice and they have a list of 40 supplements,” Attia tells neuroscientist Tommy Wood, M.D., Ph.D., on a recent episode of The Drive podcast. “And I can tell just by looking at them, because I’ve done this exercise a thousand times, that 37 of them are garbage. But three of them are worth it.”
Attia’s supplement stack includes around ten supplements, with three dedicated to brain health. Here’s what he’s taking to keep his mind sharp now and for years to come.
Methylfolate
Folate is a natural form of vitamin B9, which helps your body create DNA and neurotransmitters, according to the National Institutes of Health (NIH). However, synthetic folic acid supplements are difficult for your body to transform into the natural, active form of folate that does these jobs (1).
Methylfolate (also called L-Methylfolate, 5-MTHF, or (6S)-5-MTHF) is the only type of folate that can cross the blood-brain barrier, which makes it particularly effective in regulating dopamine and serotonin levels (2).
It is also frequently recommended to people with treatment resistant depression who have the MTHFR genetic mutation, which blocks antidepressant absorption (3). Many patients with treatment resistant depression who supplement their SSRIs with methylfolate report improvements in the efficacy of their antidepressants (4). Researchers suspect that this treatment may be most effective for those who are obese or have inflammation biomarkers.
Attia tells Wood that he takes Jarrow’s methylfolate.
Methylated B12
Methylated B12 mitigates homocysteine—an amino acid created during protein metabolism—which can cause inflammation in high levels. High levels of homocysteine may contribute to cardiovascular disease, anxiety, depression, and dementia, according to the Cleveland Clinic.
Taking methylated B12 may improve nervous system function, DNA production, and red blood cell formation. And methylated B12 has a better retention rate than non-methylated B12.
“We definitely manage homocysteine very aggressively, so we’re very liberal with our use of methylated B vitamins to keep homocysteine down,” Attia says. “We typically target eight or nine as the upper limit [of homocysteine] we want to see, even though the lab reference range says up to 13 or 14 is normal.”
Attia says that he takes Jarrow’s methylated B12.
Vitamin B6
Vitamin B6, or pyridoxine, may boost nervous system function by helping you metabolize neurotransmitters like serotonin and GABA, a neurotransmitter that blocks impulses between nerves, according to Mount Sinai. A significant B6 deficiency can give way to symptoms like irritability, anxiety, and memory problems.
Participants who supplemented with vitamin B6 reported a significant reduction in depression and anxiety in a 2022 study (5). Researchers suspected that this is due to improved synthesis of GABA—which is thought to produce a calming effect.
Foods such as bananas, spinach, avocado, and salmon are high in vitamin B6.
Attia says that he takes Pure Encapsulations B6. The recommended daily B6 intake is 1.3 mg for men under 50, and 1.7 for men over 50.
References
1. Stover, et al (2017). Folate Nutrition and Blood-Brain Barrier Dysfunction.
2. Kose, et al (2018). L-methylfolate in patients with treatment resistant depression: fulfilling the goals of personalized psychopharmacological therapy.
3. Golja, et al (2020). Folate Insufficiency Due to MTHFR Deficiency Is Bypassed by 5-Methyltetrahydrofolate.
4. Macaluso (2022). L-Methylfolate in Antidepressant Non-responders: The Impact of Body Weight and Inflammation.
5. Field, et al (2022). High-dose Vitamin B6 supplementation reduces anxiety and strengthens visual surround suppression.
