Peter Attia Nighttime Supplements Routine: Ashwagandha, Lysine, Magnesium, Sauna

• Dr. Peter Attia says good sleep is essential for longevity.
• Attia says he takes three supplements to help support his rest and recovery each night.
• He also tries to get in a hot sauna right before bed at least 4 nights a week, and avoids alcohol. 

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When it comes to nighttime supplements, Dr. Peter Attia believes everyone should work out what’s right for them.

Our health needs are highly personal, and may change over time. So, he doesn’t think it’s a good idea for you to copy his method 100%.

But, on a recent episode of his very popular podcast, called “The Drive,” Attia, author of the 2023 New York Times bestseller “Outlive: The Science and Art of Longevity,” agreed to share which supplements he pops every morning, as well as a few he takes at night to wind down.

Attia is serious about preparing his body for a good night’s sleep, and these supplements are just one small part of the equation. He said in a 2022 podcast that it’s basically all geared towards “trying to be as unstimulated as possible before going to bed,” and getting as much restful, restorative, deep sleep as possible.

Because doctors like Attia know that a consistent sleep schedule, which prioritizes deep, restful nights, is consistently linked with better health outcomes, drawing down the likelihood a person will develop age-related chronic diseases.

Attia pops an anti-anxiety shrub that’s a traditional sleep aid in India

Ashwagandha root.

Azay photography/Getty Images

Ashwagandha is a traditional Ayurvedic medicine that is soaring in popularity across the US, as Insider’s Kate Hull recently reported.

People are taking it to de-stress, help out with anxiety, and get better sleep. It’s unclear how effective it is for anxiety, but the National Institutes of Health says that some forms of the supplement can be helpful for insomnia and stress.

The shrub can also have some anti-inflammatory and antioxidant effects, according to the NIH, which are beneficial to overall health. It’s possible that taking ashwagandha for a few months can improve a man’s fertility too, by increasing testosterone levels, and improving sperm quality, but the evidence for this effect is still somewhat limited. A 2018 roundup of available literature on this possibility only turned up one randomized controlled trial showing an impact.

Attia said ashwagandha is one supplement he wasn’t taking a year ago. He adjusts his supplement regimens based on his own lab work at the doctor’s office, newly published evidence, and a fair amount of trial and error too.

He takes 600 milligrams, and says he “recently switched to the Solgar brand,” but emphasized that he is not trying to sell you anything by saying so.

“I don’t have any affiliation with any of these companies,” Attia said. “Frankly, I like to give a shout out to companies that I think sell good products.”

Dr. Yufang Lin from the Cleveland Clinic says she generally recommends a similar, 500 mg dose of ashwagandha, but has patients take it twice a day.

While it’s generally considered safe to take ashwagandha for a few months, experts aren’t sure if taking ashwagandha long-term is a good idea. In rare cases, people on the supplement have experienced liver issues, per NIH, and ashwagandha may interact poorly with medications for diabetes and high blood pressure.

He takes a cholesterol-lowering supplement that’s thought to be good for muscle recovery

Eggs, cheese, fish, and meat are all good sources of lysine.

Peeradon Warithkorasuth/Getty Images

Lysine is an essential amino acid our bodies need to grow, and convert fat to energy.

It also helps lower cholesterol, and form collagen.

Most people get enough lysine from foods in their diet including red meat, cheese, fish, and eggs, but “athletes, burn patients, and vegans who do not eat beans may need more,” according to Mount Sinai.

Some athletes use lysine as a protein supplement, and it may help with muscle recovery too.

Attia takes two grams of the Thorne brand’s lysine each night.

He uses a special kind of magnesium that’s marketed for maintaining a healthy mind

Aleksandra Piss/Getty Images

Attia takes magnesium L-threonate from the brand Magtein, and he says everyone who takes this supplement should check their label to make sure they’ve got the real deal.

“Just make sure it has Magtein in it,” he said. “You could buy it from any different company, but they have to have the Magtein proprietary combination, because they’re the only people that have the license to make L-threonate.”

Magtein says on its website that this product “may allow the elemental magnesium to cross the blood-brain barrier,” and as such may help people maintain cognitive function and memory as they age.

Attia’s bedtime routine isn’t just about pills

Models pose for photographers to launch the new Finnish Rooftop Sauna on the Queen Elizabeth Hall roof at the Southbank Centre in London, Thursday, Nov. 9, 2017. The Sauna is open to the public from November 10 until December 30 and was designed by MA students from Aalto University, with a wooden artwork by Finnish sculptor Jaakko Pernu standing outside it.

AP Photo/Matt Dunham

In addition to the pills, Attia also often hops into a 198 degree Fahrenheit cedar sauna with his wife before bed. (If, unlike Attia, you don’t have regular access to a sauna at home, a warm bath or hot shower can be similarly relaxing.)

He also avoids eating for about three hours before he tucks in, and he tries not to consume any alcohol on most evenings.

It’s all targeted at making his sleep as deep and restful as possible —though he stressed on his podcast that it’s still important to continue to enjoy life’s celebrations and regular social events.

“You can do this most of the time, and not be a psycho,” he said.

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