Resveratrol

Resveratrol is a polyphenol with potential longevity benefits. Found naturally in red wine and berries, supplementing provides a more concentrated dose to support cellular function and mitochondrial health.

• Promotes cellular longevity: Resveratrol activates sirtuins, proteins linked to anti-aging and improved lifespan.
• Boosts mitochondrial efficiency: Encourages the formation of new mitochondria, essential for sustained energy production.
• May support testosterone levels: Resveratrol inhibits aromatase, which could lead to an increase in testosterone.
• Typical intake: 100 mg per day, often mixed into coffee in the morning for ease of consumption.

Resveratrol remains a part of P.D. Mangan’s supplement routine, as he sees no harm in taking it and appreciates its potential long-term benefits.

Resveratrol may not have a major effect on healthy people, but since I bought it in bulk, I continue taking it. It’s harmless at worst and potentially beneficial.
P.D. Mangan

Curcumin

Curcumin, derived from turmeric, is valued for its anti-inflammatory and antioxidant properties. Mangan adds it into his supplement routine to support overall health and cellular resilience.

• Reduces chronic inflammation: Helps combat oxidative stress, a key factor in aging and degenerative diseases.
• Enhances autophagy: Aids in the body’s natural process of recycling damaged cells and proteins.
• Assists in iron regulation: May play a role in lowering excess iron levels, which Mangan considers a critical factor in disease prevention.
• Usual serving: 500 mg a few times per week, preferably with meals to improve bioavailability.

Curcumin is one of the compounds P. D. Mangan includes to activate natural defense mechanisms in the body.

Curcumin activates the body’s natural defenses and plays a role in cancer prevention. But without a high-fat meal, its absorption is poor.
P.D. Mangan

Vitamin D3

Vitamin D3 is an essential nutrient that plays a vital role in immunity, bone health, and hormone regulation. Since sunlight exposure varies depending on the season, P.D. Mangan supplements with vitamin D3 to ensure he maintains optimal levels year-round.

• Better immune function: Vitamin D3 is critical for strengthening the immune system, helping the body ward off infections and inflammatory conditions.
• Essential for bone strength: It regulates calcium and phosphorus absorption, crucial for maintaining strong bones and reducing the risk of fractures.
• Regular consumption: 5,000 IU a few times a week, with dosage adjusted based on seasonal sun exposure.

P.D. Mangan views vitamin D3 as a core supplement, given its difficulty to obtain in sufficient amounts from diet alone.

I take vitamin D in winter to maintain optimal levels. Sun exposure in summer reduces my need for supplementation.
PD Mangan

Magnesium

Magnesium is involved in hundreds of biochemical processes, playing a key role in muscle function, relaxation, and cardiovascular health. Mangan includes it as part of his nightly supplement routine to support overall well-being.

• Stronger muscle recovery: Helps reduce post-exercise soreness, supports muscle contractions, and prevents cramps.
• Enhances sleep quality: Regulates neurotransmitters like GABA, which promote relaxation and restful sleep cycles.
• Vital for cardiovascular function: Magnesium is essential for proper heart rhythm, and deficiency has been linked to an increased risk of cardiovascular diseases.
• Nightly intake: 200 mg in the evening, typically taken before bed as part of a relaxation routine.

Magnesium is one of the few minerals that he highly recommends due to its widespread benefits and the fact that many people do not get enough from their diet.

Most people could benefit from magnesium, as it’s one of the most important yet commonly deficient minerals.
PD Mangan

Zinc

Zinc is an essential trace mineral required for immune resilience, hormone regulation, and enzymatic reactions. Mangan ensures he gets sufficient zinc intake to maintain optimal health and metabolic function.

• Strong immune support: Zinc plays a role in strengthening the body’s defense against infections and supports faster recovery from illness.
• Essential for hormonal balance: Helps regulate testosterone levels, supporting reproductive health in men and women.
• Key for metabolic function: Involved in hundreds of enzymatic reactions, including those responsible for digestion, energy production, and cellular repair.
• Consistent supplementation: 15 mg daily or 50 mg once or twice a week, depending on dietary intake.

Mangan considers zinc an important supplement for maintaining immune function and overall well-being, particularly since it plays a role in multiple physiological processes.

Zinc is an essential mineral that promotes immune function, hormone health, and overall well-being.
PD Mangan

Whey Protein

Whey protein is a high-quality source of essential amino acids that supports muscle recovery, strength gains, and overall metabolic health. Mangan includes it in his regimen specifically around workout sessions.

• Optimizes muscle protein synthesis: Provides a complete amino acid profile necessary for muscle repair and growth after exercise.
• Convenient and fast-digesting protein source: Quickly absorbed by the body, making it an efficient post-workout recovery supplement.
• Enhances metabolic function: Supports lean muscle retention, which helps maintain a healthy metabolism.
• Post-workout serving: 20–25 grams taken after workouts, ensuring the muscles receive the necessary nutrients for recovery.

Mangan prefers whey protein as a clean and effective way to supplement his diet on training days.

Before my workout I had a whey shake with 5 grams of creatine added. Unflavored and unsweetened, but it’s not bad at all really.
PD Mangan

Creatine

Creatine is one of the most well-researched and effective supplements for increasing muscle strength, power, and cognitive function. Mangan includes it into his post-workout routine.

• Boosts ATP production: Helps replenish cellular energy stores, allowing for greater endurance and power output in workouts.
• Enhances strength and performance: Proven to improve muscle mass, strength, and overall athletic ability over time.
• Increases brain function: Creatine may have cognitive benefits, particularly in energy-demanding brain processes.
• Typical usage: 3–5 grams on training days, usually added to a protein shake for convenient consumption.

Although skeptical about whether creatine has a significant impact on those with an already optimized diet, Mangan continues using it due to its safety and potential benefits.

I’ve become somewhat skeptical that creatine will help someone who already eats well. But it’s harmless at worst, and cheap, so… I take it.
PD Mangan

Cod Liver Oil (Fish Oil)

Cod liver oil is a powerhouse supplement packed with omega-3 fatty acids, vitamin A, and vitamin D. Unlike standard fish oil, cod liver oil provides additional fat-soluble nutrients that contribute to overall longevity, brain function, and cardiovascular health. Mangan includes it in his daily routine to ensure he maintains a sufficient intake of essential fatty acids.

• Healthier cardiovascular system: Omega-3 fatty acids found in cod liver oil play a critical role in maintaining heart health by reducing triglycerides, balancing cholesterol levels, and lowering inflammation that can contribute to heart disease.
• Sharper cognitive function: DHA, a primary omega-3 in fish oil, supports brain development and protects against neurodegenerative conditions such as Alzheimer’s and cognitive decline.
• Stronger anti-inflammatory response: Omega-3s are known to regulate the body’s inflammatory pathways, reducing chronic inflammation that contributes to joint pain, autoimmune diseases, and aging.
• Well-balanced nutrient intake: In addition to omega-3s, cod liver oil is rich in vitamin A for eye health and vitamin D for immune regulation, making it a multi-benefit supplement.
• Preferred daily amount: One teaspoon or softgel per day, ideally taken with a meal containing fats to enhance absorption.

Mangan values cod liver oil for its unique combination of essential fatty acids and fat-soluble vitamins, making it an important addition to his routine.

Omega-3s play a critical role in reducing inflammation and supporting overall longevity.
PD Mangan

Vitamin K2

Vitamin K2 plays a crucial role in directing calcium to the right places in the body, preventing harmful buildup in arteries while strengthening bones.

While vitamin K1 is found in leafy greens, K2 is more bioavailable and primarily sourced from animal products and fermented foods. Since dietary intake is often insufficient, Mangan takes K2 to maintain optimal cardiovascular and skeletal health.

• Better calcium management: Vitamin K2 ensures calcium is deposited in bones and teeth rather than accumulating in arteries, reducing the risk of arterial stiffening and heart disease.
• Improved bone density: Vitamin K2 alongside vitamin D3 can enhance bone mineralization, reducing the likelihood of fractures and osteoporosis.
• Lower arterial calcification risk: Without sufficient K2, calcium may accumulate in blood vessels, increasing the likelihood of heart-related complications.
• Stronger tooth enamel: Plays a role in dentin formation, which strengthens tooth enamel and supports long-term dental health.
• Suggested daily intake: 100–200 mcg per day, best taken with a fat-containing meal to improve absorption.

Mangan includes vitamin K2 as a key component in his longevity-focused supplement stack due to its role in heart and bone health.

Many people overlook K2, but it’s essential for keeping calcium where it belongs—in bones, not arteries.
PD Mangan

L-Theanine

L-Theanine is a naturally occurring amino acid found in green tea that enhances relaxation, reduces stress, and improves cognitive function without causing drowsiness. Mangan takes it to counteract the jittery effects of caffeine while maintaining mental alertness.

• Calmer nervous system: L-Theanine modulates neurotransmitters such as GABA and serotonin, promoting relaxation without sedation.
• Smoother cognitive performance: Improves attention and mental clarity, helping maintain focus under stress.
• Balanced caffeine stimulation: Helps offset the overstimulating effects of caffeine by reducing anxiety while maintaining wakefulness.
• More restful sleep cycles: Can enhance sleep quality by promoting relaxation, making it useful even for those who don’t consume caffeine.
• Regular consumption: 100–200 mg per day, often taken with coffee or tea to maximize its synergistic effects.

Mangan finds L-Theanine particularly useful for improving focus while avoiding the negative side effects of caffeine, making it a key component of his morning routine.

I take L-Theanine with coffee to improve focus without the jittery side effects of caffeine.
PD Mangan

Aspirin (Low-Dose)

Aspirin is widely used for its cardiovascular benefits, and Mangan includes it in his daily routine as a preventative measure.

• Enhanced heart health: Helps reduce the risk of blood clot formation, lowering the chances of heart attacks and strokes.
• Anti-cancer properties: Aspirin use can also lead to a reduced risk of certain cancers.
• Mild anti-inflammatory effect: May help in lowering systemic inflammation over time.
• Regular dosage: 80 mg (baby aspirin) taken daily in the morning.

While not suitable for everyone, Mangan finds low-dose aspirin a worthwhile addition for long-term health protection.

Aspirin may not be necessary for everyone, but for those over 50, it could offer real benefits.
PD Mangan

Selenium

Selenium is an essential trace mineral that plays a crucial role in antioxidant defense, thyroid function, and immune health. P.D Mangan includes it in his supplement routine, but in carefully controlled amounts due to its narrow therapeutic range.

• Powerful antioxidant properties: Selenium supports the production of glutathione peroxidase, an enzyme that helps neutralize oxidative stress and prevent cellular damage.
• Essential for thyroid regulation: Plays a critical role in the conversion of thyroid hormones, ensuring proper metabolic function and energy balance.
• Boosts immune resilience: Helps maintain immune system efficiency by reducing inflammation and supporting the production of infection-fighting cells.
• Measured intake: Approximately 100–200 mcg per week, ensuring sufficient intake without exceeding safe limits.

L-Citrulline

L-Citrulline is an amino acid known for its ability to boost nitric oxide levels, improve blood flow, and enhance exercise performance. Mangan takes it primarily as a pre-workout supplement to support endurance and recovery.

• Increases nitric oxide production: Enhances circulation and oxygen delivery to muscles, improving overall workout performance.
• Supports endurance and stamina: Helps reduce fatigue during physical activity by improving blood flow and delaying muscle soreness.
• Promotes vascular health: Aids in maintaining flexible blood vessels and may contribute to long-term cardiovascular benefits.
• Workout dose: Approximately 1,500 mg before exercise, taken on training days to optimize performance.

Mangan finds L-Citrulline beneficial for his strength-training routine, noticing improved muscle vascularity and endurance.

I added L-Citrulline recently. I take up to 1500 mg before a workout, and I do feel I’ve noticed a difference.
PD Mangan

Lithium Orotate (Low-Dose Lithium)

Lithium orotate is a trace mineral that has neuroprotective and mood-stabilizing effects, even at low doses. Unlike pharmaceutical lithium prescribed for mental disorders, the low-dose form Mangan takes is meant to support brain health and longevity.

• More stable mood balance: Regulates neurotransmitters such as serotonin and dopamine, which are essential for maintaining emotional stability.
• Greater neuroprotection: Helps shield neurons from oxidative damage and supports brain plasticity, reducing the risk of cognitive decline.
• Stronger resistance to stress: Helps the brain cope with stress by regulating nervous system activity, reducing feelings of anxiety and irritability.
• Potential lifespan extension: Research suggests low-dose lithium intake is linked to increased longevity in certain populations.
• Minimal effective dose: 1–5 mg per day, ensuring benefits without risk of toxicity.

Mangan sees lithium orotate as a promising tool for long-term cognitive preservation and stress resilience.

Lithium appears to be a required nutrient… It increases lifespan in C. elegans… and in humans, more lithium in drinking water is associated with longer life.
PD Mangan

Hydroxycitrate (HCA)

Hydroxycitrate (HCA), derived from the Garcinia Cambogia plant, has gained attention for its potential ability to support weight loss and metabolic health. Mangan takes it as part of his approach to maintaining an optimal body composition.

• More efficient fat metabolism: HCA has been studied for its ability to inhibit citrate lyase, an enzyme responsible for converting carbohydrates into fat.
• Greater appetite control: Helps regulate serotonin levels, which may reduce hunger and prevent overeating.
• Better insulin sensitivity: May help regulate blood sugar levels, reducing spikes and crashes associated with high-carbohydrate meals.
• Faster metabolic response: Encourages the body to utilize stored fat for energy rather than accumulating excess fat.
• Typical serving size: 500–1,000 mg per day, ideally taken before meals to enhance absorption.

Although Mangan remains skeptical about many fat-burning supplements, he considers HCA a potentially useful aid for metabolic optimization.

HCA may not be a magic bullet, but it’s one of the few compounds with some research backing its metabolic effects.
PD Mangan

Nicotinamide (Vitamin B3 as Niacinamide)

Nicotinamide (also known as niacinamide) is a form of vitamin B3 that plays a vital role in mitochondrial energy production, DNA repair, and overall cellular health. Mangan supplements with it to support longevity and metabolic function.

• More efficient cellular energy production: A key precursor to NAD+, a coenzyme essential for mitochondrial function and energy metabolism.
• Stronger DNA repair mechanisms: Plays a role in fixing DNA damage, which is crucial for slowing down the aging process.
• Better oxidative stress management: Reduces the formation of free radicals and lowers the risk of cellular damage.
• Healthier skin barrier: Supports skin hydration and elasticity while reducing the effects of environmental damage.
• Recommended intake: 250–500 mg per day, consumed with meals to avoid potential side effects like flushing.

Mangan considers nicotinamide a critical part of his longevity stack, particularly for its role in mitochondrial support and DNA repair.

Niacinamide supports mitochondrial function and may have longevity benefits. It’s an easy addition to my routine.
PD Mangan

Occasionally Used Supplements

PD Mangan doesn’t take these supplements daily, but he keeps them on hand and uses them only when necessary. These supplements are in his rotation for specific situations, such as illness, fasting, or fatigue.

• N-Acetylcysteine (NAC): Mangan takes NAC occasionally, particularly when he feels overly fatigued or sick. NAC is known for replenishing glutathione, the body’s master antioxidant, which plays a major role in reducing oxidative stress and supporting detoxification. He avoids taking NAC daily, as constant antioxidant use may interfere with hormetic benefits from exercise, but he values its role in immune support and recovery when needed. His usual dose is 600 mg to 1,200 mg, depending on the situation.
• Vitamin C: While Mangan doesn’t take vitamin C daily, he uses it strategically in times of illness or excessive fatigue. He sees vitamin C as beneficial for immune defense and recovery but doesn’t believe in megadosing it every day, as high doses could interfere with certain stress-adaptation pathways. When he does use it, his intake is typically 500 mg to 1,000 mg, which is a moderate dose for short-term support.
• Niacin (Vitamin B3 as Nicotinic Acid): Mangan occasionally uses flush niacin as a fasting aid to enhance autophagy and NAD+ production. He takes it mid-morning on fasting days to amplify the effects of caloric restriction. However, he limits his intake to 250 mg, as higher doses cause an intense flushing reaction, which he finds uncomfortable. He does not take niacin daily, instead using it strategically during extended fasts to support cellular health and longevity.

Mangan prefers a targeted approach when it comes to supplementation, only using certain compounds when they provide a clear benefit. He believes in minimizing unnecessary intake, relying on these supplements only when his body signals a need for them.

Some supplements are in my rotation… These are only when I think they’re needed.
PD Mangan

Discontinued or Historical Supplements

PD Mangan has used many supplements in the past or experimented with but as of the latest information, he has stopped taking some of them or doesn’t consider them part of his current routine. In some cases, he stopped due to side effects or new research, while in others, he simply found continued use unnecessary.

• Probiotics: Mangan used to take probiotic supplements regularly, particularly during his struggle with chronic fatigue syndrome. At that time, he believed they played a role in gut health restoration and recovery. However, once his health normalized, he stopped daily probiotic supplementation, stating that he no longer felt the need for them. He still acknowledges that probiotics can be useful in certain conditions, such as gut dysbiosis, after antibiotic use, or during periods of chronic illness.
• DHEA: Mangan experimented with DHEA multiple times in the past, as it is often marketed as an anti-aging and hormone-boosting supplement. However, he consistently experienced acne breakouts as a side effect, likely due to DHEA’s conversion into androgens. As a result, he stopped using it and does not include it in his current routine. Instead, he focuses on natural methods to maintain hormone health, such as strength training, zinc, and vitamin D supplementation.
• Green tea extract (EGCG): Mangan previously used green tea extract for its antioxidant and metabolism-boosting effects. He took 400 mg of green tea extract in the midday but later discontinued it due to emerging reports of potential liver toxicity in high-dose users. He may still consume regular green tea, which contains much lower levels of EGCG and is considered safe.
• Casein protein: Mangan briefly experimented with casein protein as a muscle-building supplement, believing it could provide sustained amino acid release to support muscle recovery overnight. However, after further research, he became concerned about casein’s ability to increase IGF-1, a growth factor that may accelerate aging. Since he did not notice any significant improvements in muscle gain from casein, and because of its potential pro-aging effects, he decided to discontinue it. He continues to use whey protein, which he finds sufficient for his protein needs.
• Glycine: Mangan previously supplemented with glycine for its potential anti-aging and metabolic benefits. He noted that he felt better while taking it, particularly because glycine helps balance methionine intake and can support glutathione production when combined with NAC. He has indicated that he plans to resume glycine supplementation, meaning it is currently a historical supplement that may return to his routine in the future.
• IP6 (inositol hexaphosphate): Mangan used IP6 as an iron chelator, particularly when he was focused on lowering ferritin levels as part of his strategy to reduce iron-related oxidative stress. He used to take 500 mg of IP6 powder in the morning with coffee, believing it was a cheap and effective method of removing excess iron. Over time, he likely achieved optimal iron levels and no longer needed IP6 regularly.
• Berberine: Mangan once highly praised berberine as an alternative to metformin, noting that it has blood sugar-lowering and fat-loss effects by activating AMPK and promoting autophagy. He previously took 500 mg of berberine in the mornings. However, in his latest supplement list, berberine was not included, suggesting that he may have cycled off it after optimizing his insulin sensitivity and metabolic health. Despite no longer taking it himself, he still recommends berberine to others as an effective supplement for metabolic health.

Mangan takes an evidence-based approach to supplementation, constantly refining his stack based on new research and personal experience. If a supplement proves unnecessary, ineffective, or potentially harmful, he removes it from his routine without hesitation.

Supplements should be useful, not just taken out of habit. If I don’t see a reason to keep something in, I drop it.
PD Mangan

TL;DR — The Gary Brecka Supplement Routine at a Glance

• Resveratrol + NMN: Focused on longevity, circulation, and energy metabolism; taken together to optimize cellular health.
• TMG (Trimethylglycine): Used to aid methylation and keep homocysteine levels balanced for heart and brain function.
• Omega-3 Fish Oil: Taken daily to reduce inflammation, benefit heart health, and balance hormones—paired with DHEA in the morning.
• Plant-Based Protein Powder: Chooses soy-free vegan protein (like pea or hemp) over whey to reduce bloating and aid recovery post-workout.
• Vitamin D3 + K2: Takes 5,000 IU D3 with 80 mcg K2 to boost immunity, regulate hormones, and protect bone and heart health.
• Zinc: Important for immune strength and testosterone production; takes 20–30 mg per day, balanced with copper if needed.
• Multivitamin (Methylated): Ensures no nutrient gaps by using a high-quality multivitamin with bioactive B vitamins and chelated minerals.
• Creatine: Recommends 5 grams daily pre-workout to increase strength, endurance, and energy production.
• Probiotics: Supports gut health and digestion; often part of his gut reset protocols.
• Magnesium Glycinate or Magnesium L-Threonate: Uses well-absorbed forms to aid sleep, muscle relaxation, and mental calmness—typically at night.
• Electrolytes: Uses electrolytes in water each morning to prevent dehydration, improve energy, and maintain mineral balance.
• Vitamin B12 (Methylcobalamin): A go-to for energy and brain health; avoids synthetic forms and suggests methylated B12 instead.
• Potassium: Important for hydration, nerve function, and muscle health; often paired with magnesium in his routine.
• CoQ10: Includes this antioxidant to promote cellular energy and heart health, often alongside resveratrol.
• Essential Amino Acids: Prefers full-spectrum EAAs over BCAAs to aid muscle growth, recovery, and immune function.
• Methylated Folate (5-MTHF): Important for those with MTHFR variants; helps with neurotransmitter function, better sleep, and mental clarity.
• DHEA: A precursor hormone Brecka uses in the morning with omega-3s to help maintain hormone levels and overall vitality.
• Mineral-Rich Sea Salt: Adds a pinch of unrefined salt to morning water for hydration, adrenal function, and trace mineral intake.

Resveratrol + NMN

Resveratrol and NMN are two longevity-focused supplements that Gary Brecka includes in his routine. Both compounds have been linked to improved cellular function and overall health.

• Promotes healthy circulation: Resveratrol is known for its potential benefits in supporting blood flow and vascular health.
• Linked to longevity and energy metabolism: NMN plays a role in NAD+ production, which is essential for mitochondrial function and overall vitality.
• Shown to impact blood markers: Brecka acknowledges that both NMN and resveratrol supplements have been associated with improvements in metabolic health.
• Best taken with a well-rounded supplement stack: He often pairs them with other antioxidants and essential nutrients for maximum benefits.

By using NMN and resveratrol, he aims to optimize energy levels, circulation, and cellular function, making them an integral part of his longevity-focused supplement routine.

You should be taking resveratrol. It helps with circulation. It helps restore vascular laxity.
Gary Brecka

TMG (Trimethylglycine)

Gary Brecka includes TMG (Trimethylglycine) in his supplement lineup due to its role in methylation, a critical biochemical process that impacts heart health, brain function, and overall wellness. Since methylation helps regulate homocysteine levels, TMG is particularly useful for maintaining cardiovascular and neurological function.

• Plays a role in methylation: TMG provides methyl groups that help the body process homocysteine, reducing potential risks to heart health.
• Supports cognitive and neurological function: Proper methylation contributes to mental clarity, energy levels, and nervous system balance.
• May benefit cardiovascular health: Keeping homocysteine levels in check supports circulation and heart function.
• Available in various dosages: While Brecka has not specified an exact amount, TMG supplements typically range from 750 mg to 3,000 mg per serving.
• Often paired with other methylation nutrients: TMG works well alongside methylated folate, and B6 to optimize methylation efficiency.

He includes TMG as part of his supplement stack to enhance methylation, helping maintain long-term cardiovascular and cognitive health.

Omega-3 Fish Oil

Gary Brecka considers omega-3 fish oil supplements an essential part of his routine for overall health and longevity. While fatty fish like salmon and sardines provide omega-3s, many people don’t consume enough through diet alone.

That’s why Brecka recommends supplementing with fish oil or algae oil to ensure the body gets adequate amounts of EPA and DHA, the key omega-3 fatty acids. He also pairs omega-3 fish oil with DHEA in the morning to support hormone balance and reduce inflammation.

• Supports heart, brain, and joint health: Omega-3s play a key role in cardiovascular function, cognitive health, and reducing joint stiffness over time.
• Helps manage inflammation: He highlights omega-3s as a natural way to reduce inflammation, which is linked to many chronic health concerns.
• Daily intake recommendation: A common dosage is 1–3 grams of EPA/DHA per day, depending on individual needs.
• High-quality sourcing matters: He advises using mercury-tested fish oil or a vegan algae-based omega-3 for purity and effectiveness.

Omega-3 fish oil is a staple in his routine because of its wide-ranging benefits. Whether supporting the heart, brain, or hormone balance, it plays an important role in overall health.

Plant-Based Protein Powder

Protein is essential for muscle recovery, and Gary Brecka prefers plant-based protein powders over whey. He avoids dairy-based options due to their potential to cause bloating and inflammation in some individuals. Instead, he recommends clean, soy-free, plant-based protein sources like pea or hemp protein.

These provide a high-quality amino acid profile without the digestive discomfort that can come with whey. For Brecka, choosing a plant-based option aligns with his focus on maximizing protein intake while minimizing unwanted dietary irritants.

• Better digestion and gut health: Plant-based protein powders are easier to digest compared to whey, which can cause bloating or discomfort.
• No dairy or soy ingredients: He specifically recommends soy-free and vegan protein powders to avoid common allergens and inflammatory triggers.
• Optimized for muscle recovery: A single scoop provides 20–30 grams of protein, making it an effective option for refueling after workouts.
• Steady energy without insulin spikes: Unlike whey protein, plant-based options are less likely to cause sharp blood sugar fluctuations.

His preference for plant-based protein reflects his commitment to clean nutrition. By choosing a high-quality, soy-free formula, he ensures his protein intake is effective, easy on digestion, and aligned with his overall health philosophy.

Tamba

(Just Kidding—Not Actually a Supplement)

For a hot second we almost listed Tamba as the “mystery capsule” in Gary Brecka’s stack. Spoiler: you don’t swallow it—you click it. Tamba.ca is the product studio + AI lab behind Routines.club (yep, this site), Examine.com, TheCoterie, and more. Raised a round and need an app? Think of Tamba as creatine for your codebase.

• Full‑stack gains: Idea → production web & mobile apps with rock‑solid infra—no more juggling 12 different “dev‑vitamins.”
• UX/UI + branding blend: Research‑driven design systems that stick like vitamin D needs K2.
• AI‑powered builds: Apps powered by custom LLMs, gen‑AI image pipelines, and workflow automation—NMN for your product’s cellular health.
• Launch‑speed metabolism: Lean sprints ship features in weeks, not quarters—goodbye scope‑creep fatigue.

How to take it: No shaker bottle required—just tap Tamba and book a discovery call. One scoop of Tamba a day keeps technical debt away.

AG1

AG1 is a great addition for anyone looking to enhance the benefits of a well-rounded supplement routine like the one Gary Brecka follows. It combines essential vitamins, minerals, probiotics, and whole-food nutrients into one easy daily scoop—making it ideal for those who want to simplify their supplement intake without missing out on key nutrients.

• Covers daily essentials: AG1 includes a wide range of nutrients typically found in multivitamins, probiotics, B-complexes, and greens powders.

• Helps improve digestion and gut health: With built-in digestive support and good bacteria, it reduces the need for separate digestive aids or probiotic supplements.

• Convenient morning ritual: Best taken on an empty stomach, mixed with 250–350 ml of cold water, to kick-start energy, focus, and absorption.

• Complements existing supplements: Works well alongside Gary Brecka supplements like magnesium, amino acids, and D3, especially for those looking to simplify their regimen.

• Designed for long-term wellness: Its science-based blend supports immune function, performance, and healthy aging—all core goals of a performance-focused supplement plan.

Adding AG1 to your routine is an easy way to fill nutritional gaps and streamline your supplement stack while supporting digestion, energy, and overall daily performance.

Ashwagandha

Ashwagandha is a powerful adaptogen that plays a helpful role in reducing stress, balancing hormones, and improving overall resilience. He recommends adaptogens like ashwagandha as part of his broader approach to managing cortisol levels and supporting long-term health. While not always a headline item in his supplement stack, this herb aligns well with his emphasis on restoring balance in the body.

• Hormonal balance: Ashwagandha may help lower elevated cortisol, the body’s main stress hormone, which can support testosterone levels, thyroid function, and metabolic health.

• Stress reduction: Known for its calming effects, ashwagandha is often used to ease feelings of tension and reduce the physical effects of chronic stress.

• Enhanced energy and stamina: Regular supplementation has been shown to help reduce fatigue and improve physical performance, especially in people with demanding routines.

• Cognitive function: Ashwagandha may help improve memory, focus, and processing speed by calming the nervous system and reducing mental fog.

• Sleep quality: By promoting relaxation and reducing nighttime stress, ashwagandha can make it easier to fall asleep and stay asleep consistently.

Ashwagandha fits naturally within the philosophy of Gary Brecka supplements, especially for those looking to balance stress, improve mental clarity, and maintain steady energy levels throughout the day.

Vitamin D3 + K2

Vitamin D3 is one of the most important nutrients in Brecka’s supplement list due to its widespread effects on immunity, hormones, and bone health. Many people are deficient, especially those who don’t get enough sunlight, leading to weakened immune function and potential long-term health issues. To maximize its benefits, he always pairs Vitamin D3 with K2, ensuring proper calcium absorption and heart health.

• Boosts immunity and hormone function: D3 helps regulate the immune system, while also playing a role in testosterone and other hormone levels.
• Essential for bone and heart health: Without K2, calcium may not be directed to bones properly, increasing the risk of arterial calcification.
• Deficiency can mimic other illnesses: Prolonged low levels of D3 can cause joint pain, fatigue, and immune imbalances, sometimes mistaken for other conditions.
• Recommended dosage: He often suggests 5,000 IU of D3 combined with 80 mcg of K2 per day, with adjustments based on individual blood levels.
• Best taken with fat for absorption: Since D3 is fat-soluble, it should be consumed with a meal containing healthy fats for better uptake.

He ensures optimal absorption and effectiveness by combining Vitamin D3 with K2, making this a core part of his supplement plan for long-term health.

Theanine

Gary Brecka includes theanine in his supplement recommendations, particularly within his sleep supplement protocols. Known for its calming properties, theanine helps with focus, sleep quality, and reducing restlessness. It’s especially helpful for those managing ADHD or trouble falling asleep.

• Promotes a calm, focused state: Theanine increases alpha brain wave activity, helping create a relaxed but alert mental state.

• Improves sleep without sedation: While not a sedative, theanine encourages restful sleep by calming the nervous system.

• Useful for ADHD management: He often recommends it to improve focus and reduce overstimulation, especially in people with ADHD.

• Standard dosage range: Most commonly taken in amounts between 100 and 400 mg daily, depending on individual response.

Theanine is a gentle yet effective option for improving sleep quality and mental focus, making it a valuable part of Brecka’s supplement approach.

Zinc

Zinc plays a critical role in immune function, hormone regulation, and overall well-being. Gary Brecka understands its role in fighting infections, healing wounds, and maintaining proper testosterone levels, especially in men. He considers it an essential mineral for both short-term immunity and long-term health.

• Strengthens the immune system: Zinc helps white blood cells fight infections, making it particularly useful during cold and flu season.
• Important for hormonal balance: It contributes to testosterone production in men and plays a role in fertility and reproductive health for women.
• Aids in wound healing and enzyme function: Zinc is involved in hundreds of biological processes, including tissue repair and metabolism.
• Suggested dosage: 20–30 mg per day is a common recommendation, usually taken with food to prevent nausea.
• Balanced intake matters: Since high doses of zinc can deplete copper levels, he advises either balancing intake or using a multivitamin with both minerals.

He includes zinc in his routine to help maintain a strong immune system, regulate hormones, and keep his body functioning efficiently. Ensuring proper intake can provide lasting health benefits.

Multivitamin (Methylated)

Gary Brecka believes that many health issues stem from nutrient deficiencies, which is why he takes a high-quality multivitamin daily. Rather than relying on diet alone, he ensures his body gets a full spectrum of essential vitamins and minerals. He specifically chooses methylated multivitamins, which contain active forms of B vitamins like folate, B12, and B6, making them easier for the body to absorb and use.

• Provides a full range of essential nutrients: A well-formulated multivitamin covers vitamins A, B-complex, C, D, E, and K, along with key minerals like magnesium and selenium.
• Contains methylated B vitamins: He avoids synthetic forms like folic acid and cyanocobalamin, opting for bioactive forms that the body can process more efficiently.
• Helps fill nutrient gaps: Even a well-balanced diet may lack certain vitamins and minerals, making daily supplementation a practical choice.
• Typical dosage: One serving per day, usually 2–4 capsules depending on the brand.
• Forms the foundation of his supplement routine: A high-quality multivitamin works alongside other Gary Brecka supplements like magnesium and amino acids for overall health.

He ensures his body gets all the necessary raw materials for optimal function by choosing a top-class multivitamin, reducing the risk of deficiencies.

Magnesium (Glycinate or L-Threonate)

Magnesium plays a key role in relaxation, muscle recovery, and brain function, making it one of the most important minerals in Gary Brecka’s supplement list. He frequently emphasizes its benefits for sleep, mood stability, and nervous system health.

However, not all magnesium supplements are created equal—he warns against magnesium oxide, which has poor absorption, and instead prefers forms like magnesium glycinate and magnesium L-threonate for their superior bioavailability.

• Helps with relaxation and stress management: Magnesium is known for its calming effects, making it useful for those dealing with anxiety or high stress levels.
• Aids in sleep and muscle recovery: Taking magnesium in the evening helps relax muscles and promote restful sleep.
• Better absorption with the right forms: He recommends magnesium glycinate for relaxation and magnesium L-threonate for cognitive benefits, as it crosses the blood-brain barrier.
• Common dosage: Around 200–400 mg per day, often taken at night for better sleep.
• Part of his core supplement routine: Magnesium is a crucial part of the Gary Brecka supplements list, contributing to better sleep, reduced headaches, and improved overall health.

Creatine

Gary Brecka includes creatine in his supplement routine due to its well-documented benefits for muscle strength, endurance, and recovery. He recommends taking it daily, particularly before workouts, to maximize its impact on performance and energy production.

• Boosts muscle strength and endurance: Creatine helps increase power output, making it beneficial for both strength training and high-intensity workouts.
• Enhances exercise performance: Regular intake can improve muscle recovery, allowing for better performance in repeated training sessions.
• Recommended intake: He suggests 5 grams of creatine per day, typically before exercise.
• May benefit brain health: Beyond fitness, creatine has been linked to cognitive function and neuroprotection.

Gary Brecka ensures his body has the energy reserves needed for both physical and mental performance by consistently supplementing with creatine.

My thoughts on creatine are five grams a day prior to exercise.
Gary Brecka

DHEA

As people age, their hormone levels naturally decline, which can affect overall well-being. Gary Brecka supplements with DHEA to support hormone production, particularly testosterone and other essential hormones. He views it as a foundational supplement because it acts as a precursor hormone, meaning the body converts it into the hormones it needs.

• Hormone support: DHEA plays a role in maintaining hormone levels, particularly as testosterone and estrogen production decreases with age.
• Morning pairing with omega-3s: He often takes DHEA with omega-3 fish oil in the morning to promote hormone balance and overall health.
• Dosage considerations: While typical DHEA dosages for adults range between 25–50 mg per day, individual needs may vary.
• High-quality matters: He stresses the importance of using a high-quality DHEA supplement, noting that since it’s a prohormone, it must be present for the body to make essential hormones efficiently.
• Part of a broader supplement routine: Alongside Gary Brecka supplements like magnesium, resveratrol, and B12, DHEA fits into his approach to optimizing long-term health.

For those considering Gary Brecka recommended supplements, DHEA may be an option to support hormone levels naturally but choosing the right supplement and dosage is essential for effectiveness.

D3 and DHEA will raise testosterone, raise the pressure on the bone marrow, improve red blood cell and hemoglobin levels, and improve your oxidative state.
Gary Brecka

Essential Amino Acids

Gary Brecka believes essential amino acids (EAAs) are a key part of any supplement routine, especially for muscle recovery and athletic performance.

Unlike branched-chain amino acids (BCAAs), which only provide a few amino acids, EAAs deliver all the building blocks the body needs for muscle repair, tissue growth, and immune function.

To maximize absorption, he prefers to take a high-quality EAA supplement, which he considers one of the most effective ways to energize the body without unnecessary calories.

• More effective than BCAAs: He considers essential amino acids supplements superior to isolated BCAAs for building lean muscle and improving recovery.
• Helps with muscle and tissue repair: EAAs provide the raw materials needed for protein synthesis, ensuring the body can efficiently rebuild muscle after workouts.
• Recommended intake: He suggests 5–10 tablets or one scoop of powder daily, often before or after workouts for maximum benefit.
• A staple in his supplement stack: EAAs are among the recommended supplements he consistently takes to maintain muscle mass, aid recovery, and keep his body performing at its best.

Essential amino acids play a key role in Brecka’s supplement routine, helping to maximize muscle recovery and optimize performance.

Electrolytes

Proper hydration is more than just drinking water—it’s about replenishing essential minerals that keep the body functioning well. Gary Brecka includes electrolytes in his daily routine to stay energized, especially during workouts or first thing in the morning.

Instead of sugary sports drinks, he opts for high-quality electrolyte mixes, which contain key minerals such as sodium, potassium, and magnesium.

• Better muscle function and nerve signaling: Electrolytes play a key role in keeping muscles working properly and ensuring nerves send signals efficiently.
• Reduced risk of cramping and fatigue: When electrolyte levels drop, muscle cramps and sluggishness can set in, especially during physical activity.
• Suggested daily intake: One packet of an electrolyte mix is enough for daily consumption as it can provide around 1000 mg of sodium, 200 mg of potassium, and 60 mg of magnesium.
• No added sugars or fillers: He prefers electrolyte formulas that deliver essential minerals without artificial sweeteners or unnecessary ingredients.
• Alternative natural source: Instead of a supplement, he sometimes dissolves mineral-rich sea salt in water to replenish electrolytes naturally.

Electrolytes play a vital role in hydration, helping the body maintain energy levels and muscle efficiency. He ensures his body stays balanced and performs optimally throughout the day by including them in his routine.

Methylated Folate

Gary Brecka stresses the importance of methylated folate (vitamin B9) for brain health and neurotransmitter function. Folate plays a role in mental clarity, mood balance, and restful sleep by helping regulate neurotransmitters.

Gary Brecka has observed that people low in methylated folate often experience racing thoughts at night, leading to poor sleep.

• Better neurotransmitter regulation: Methylated folate helps the body process key brain chemicals, reducing mood swings and mental fog.
• Potential benefits for anxiety and sleep: Low folate levels have been linked to restless nights and racing thoughts, which Brecka addresses through supplementation.
• More effective than folic acid: The 5-MTHF form of folate is already in its active state, making it easier for the body to use.
• Recommended dosage range: Depending on individual needs, Brecka suggests between 400 mcg and 5 mg per day, with higher doses often recommended for those with MTHFR mutations.

Folate plays a key role in brain function and overall well-being. He ensures his body gets the right nutrients for mood stability, better sleep, and improved mental clarity by choosing a high-quality methylated folate supplement instead of folic acid.

Vitamin B12 (Methylcobalamin)

Gary Brecka highlights the importance of methylated vitamin B12, also known as methylcobalamin, for brain health and energy production. Since B12 plays a key role in neurotransmitter function and nerve insulation, a deficiency can lead to sluggishness, brain fog, and poor focus.

• Essential for brain function and energy: B12 is involved in neurotransmitter activity, nerve health, and mental clarity, helping prevent cognitive decline and fatigue.
• Recommended for those with absorption issues: Vegetarians, vegans, and aging individuals often need supplementation since B12 is primarily found in animal-based foods.
• Optimal dosage range: Depending on individual needs, common doses range from 1,000 to 5,000 mcg daily or weekly, with some opting for B12 injections.
• Avoids synthetic forms: He warns against cyanocobalamin, as it can be harder on the liver, and instead recommends the bioavailable methylcobalamin form.

Vitamin B12 is a key part of Brecka’s supplement routine, helping maintain mental sharpness, steady energy, and overall cognitive function. Choosing the right form ensures better absorption and long-term benefits.

Mineral-Rich Sea Salt

One of Brecka’s simplest daily habits is adding unrefined sea salt to his water each morning. Unlike processed table salt, high-quality sea salt retains dozens of trace minerals that help the body maintain hydration, electrolyte balance, and adrenal function.

• Boosts hydration and electrolyte balance: Unrefined sea salt contains key minerals that help the body maintain proper fluid levels.
• Supports adrenal and thyroid function: Naturally occurring iodine in sea salt contributes to thyroid health, while trace minerals benefit the adrenal glands.
• More mineral-rich than table salt: Quality sea salts retain a high percentage of minerals, whereas processed table salt loses most of its beneficial content.
• Easy daily intake: A pinch (around 1/4 teaspoon) added to a glass of water in the morning helps replenish minerals lost overnight.
• A low-cost addition to a supplement routine: While many rely on electrolyte powders, he sees sea salt as a simple and effective alternative.

Probiotics

Gut health plays a major role in overall well-being, and Brecka acknowledges the importance of maintaining a balanced microbiome. In his Ultimate Gut Reset Challenge, he emphasizes the need for digestive health, making probiotics a valuable part of his routine.

• Promotes a balanced gut microbiome: Probiotics help maintain a healthy ratio of beneficial bacteria, which can improve digestion and immune function.
• Aids in nutrient absorption: A well-functioning gut enhances the body’s ability to absorb essential vitamins and minerals.
• Linked to mental well-being: Probiotics can influence mood and cognitive health through the gut-brain connection.
• Often paired with digestive enzymes: He may use probiotics alongside other digestive aids to enhance overall gut function.
• A key part of long-term wellness: Gut health is essential for maintaining energy levels, supporting the immune system, and preventing digestive discomfort.

Probiotics complement Brecka’s holistic approach to health, ensuring optimal digestion and nutrient absorption.

Coenzyme Q10 (CoQ10)

CoQ10 is an antioxidant that plays a critical role in energy production and cardiovascular function. He includes it in his supplement lineup to help combat oxidative stress and promote cellular health.

• Essential for cellular energy: CoQ10 is involved in ATP production, which fuels cells and supports overall vitality.
• Contributes to heart health: Regular supplementation may aid circulation and support cardiovascular function.
• Acts as a powerful antioxidant: CoQ10 helps neutralize free radicals, reducing oxidative damage in the body.
• Often combined with other antioxidants: Brecka frequently pairs CoQ10 with resveratrol supplements to enhance its protective effects.
• Recommended for aging individuals: Natural levels of CoQ10 decline with age, making supplementation beneficial for maintaining long-term health.

Potassium

Potassium is a key electrolyte that plays a major role in muscle contraction, nerve function, and fluid balance. He prioritizes this mineral alongside magnesium to maintain proper hydration and prevent deficiencies.

• Regulates muscle and nerve function: Potassium helps transmit nerve signals and ensures smooth muscle contractions.
• Prevents cramps and fatigue: Maintaining adequate levels can reduce the risk of muscle spasms, particularly during exercise.
• Works alongside magnesium: Brecka emphasizes the importance of balancing potassium with magnesium supplements for overall well-being.
• Supports cardiovascular health: Potassium helps regulate blood pressure and maintain heart rhythm.
• Common dietary sources: While potassium is found in foods like bananas, leafy greens, and avocados, supplementation can help meet daily needs.

Brecka includes potassium in his routine to enhance physical performance and maintain electrolyte balance.

Hydrogen Water

Hydrogen water is one of the hydration tools he includes in his wellness routine, particularly for its potential anti-inflammatory and recovery benefits. By infusing water with molecular hydrogen, this drink may help reduce oxidative stress and improve athletic performance.

• Reduces inflammation naturally: Molecular hydrogen may help neutralize free radicals, easing inflammation throughout the body.

• Enhances physical recovery: Often used post-workout, hydrogen water can help reduce soreness and accelerate recovery time.

• Boosts athletic performance: Improved energy production and reduced fatigue are key reasons why athletes and wellness experts include it in their routines.

• No set dosage: Hydrogen water can be consumed like regular water throughout the day, especially after waking or exercising.

Hydrogen water offers a simple way to upgrade daily hydration and aid recovery, making it a fitting addition to a health-focused supplement stack.

Melatonin

Melatonin plays a key role in his approach to optimizing sleep. If used responsibly, melatonin helps those who struggle to fall asleep and may benefit individuals working on sleep consistency.

• Aids in falling asleep faster: Melatonin helps signal the body that it’s time to wind down, particularly in low-light environments.

• Regulates the body’s internal clock: It can be useful for people dealing with jet lag, shift work, or irregular sleep patterns.

• Standard usage guidance: Though he hasn’t shared exact doses, most use between 0.5 mg to 5 mg taken 30–60 minutes before bedtime.

Melatonin aligns with his focus on restoring natural sleep cycles, making it a smart choice for anyone looking to improve nighttime rest and recovery.

Omega-3 and Vitamin D3 & K2 Combination

Dr. Haver has formulated a combination supplement that includes Omega-3 fatty acids, Vitamin D3, and Vitamin K2, addressing several common deficiencies and health concerns particularly relevant to menopausal women. This carefully crafted blend is designed to support heart health, brain function, bone strength, and overall well-being, providing a comprehensive approach to key nutritional needs during this life stage.

• Supports cardiovascular health: Omega-3 fatty acids, particularly EPA and DHA, contribute to heart health and may help reduce the risk of cardiovascular disease.
• Enhances brain function: DHA is crucial for maintaining cognitive health and may help improve memory and mental clarity.
• Promotes bone strength: The combination of Vitamin D3 and K2 works synergistically to support calcium absorption and proper utilization in bones.
• Improves mood: Omega-3s and Vitamin D have been linked to better mood regulation, potentially helping with menopausal mood swings.
• Supports hormone balance: This combination may help alleviate some symptoms associated with hormonal changes during menopause.
• Enhances skin health: Omega-3s contribute to skin hydration and elasticity, addressing common skin concerns during menopause.

Dr. Haver’s decision to combine these nutrients reflects her understanding of their synergistic effects and the specific needs of menopausal women. Dr. Haver emphasizes that while these supplements can be a valuable addition to a healthy lifestyle, it should complement, not replace, a nutrient-rich diet.

She recommends consulting with a healthcare provider to determine individual needs and ensure the supplement aligns with personal health goals and any existing medical conditions.

Collagen Supplements

Dr. Mary Claire Haver includes collagen supplements into her daily routine, recognizing their potential benefits for skin health, bone support, and overall protein intake.

As women age, particularly during and after menopause, collagen production naturally decreases, which can affect skin elasticity, joint health, and bone density. Her approach to collagen supplementation addresses these concerns with two specific products.

• Skin elasticity support: May help reduce the appearance of wrinkles and improve skin firmness.
• Bone density maintenance: Collagen is a key component of bone structure, potentially aiding in long-term skeletal strength.
• Joint comfort enhancement: Can help alleviate stiffness and reduce joint pain, common concerns during menopause.
• Convenient protein source: Provides an easily digestible protein to aid muscle mass retention.
• Stronger hair and nails: May contribute to healthier, more resilient hair and nails.
• Satiety and weight balance: The protein in collagen may promote fullness, assisting in weight management.

Dr. Haver emphasizes the importance of consistency in collagen supplementation, noting that benefits are typically seen with regular, long-term use.

Creatine

Dr. Mary Claire Haver has recently added creatine monohydrate to her daily supplement routine, recognizing its potential benefits for women, particularly those in menopause. While often associated with male athletes, creatine has gained attention for its positive effects on muscle mass, bone density, and cognitive function, all of which are crucial concerns for menopausal women.

• Muscle preservation and strength: Helps maintain and potentially increase lean muscle mass, which naturally declines with age.
• Bone health reinforcement: May support stronger bones, reducing the risk of osteoporosis.
• Improved physical performance: Can enhance power output and endurance during high-intensity activities.
• Energy production boost: Plays a crucial role in ATP synthesis, supporting sustained energy levels.
• Metabolic rate support: Helps maintain muscle mass, which plays a role in overall metabolic function.

Dr. Haver’s inclusion of creatine in her supplement routine reflects her commitment to evidence-based approaches to women’s health. She notes that creatine supplementation is an area where many women, including herself previously, may be deficient.

Dr. Haver aims to support her muscle strength, bone health, and overall vitality during menopause by adding creatine to her daily water mixture. She emphasizes that while creatine is generally safe for most people, it’s important to start with lower doses and increase gradually.

Magnesium Threonate

To improve sleep quality, particularly during menopause and perimenopause, Dr. Mary Claire Haver includes magnesium threonate in her nightly routine. This unique form of magnesium is known for superior absorption compared to other magnesium salts on the market.

• Relaxation and sleep enhancement: Helps regulate neurotransmitters involved in relaxation, easing anxiety and improving sleep duration over time.
• Cognitive function optimization: Magnesium threonate has been shown to enhance synaptic plasticity, which may contribute to better memory retention and learning.
• Muscle tension relief: Helps alleviate cramps and spasms, particularly beneficial after physical activity.
• Cardiovascular health benefits: Adequate magnesium levels are associated with better heart rhythm and blood pressure regulation.

By including magnesium threonate into her evening routine, Dr. Haver aims not only to address sleep disturbances but also to support cognitive function and muscle recovery—making it a key part of her holistic wellness strategy.

Turmeric

Turmeric is another valuable addition to Dr. Mary Claire Haver’s routine, used strategically based on individual needs—especially for managing symptoms related to hormonal changes, such as hot flashes and musculoskeletal pain.

• Natural anti-inflammatory action: Curcumin, the active compound in turmeric, has potent anti-inflammatory effects that may help reduce chronic inflammation-related discomfort.
• Hot flash reduction: It may help lessen the frequency and intensity of hot flashes experienced during menopause.
• Joint and muscle pain relief: Turmeric’s analgesic properties can be beneficial for arthritis-related discomfort and post-exercise muscle soreness.
• Digestive health improvement: Traditionally used to aid digestion and relieve bloating after meals.
• Antioxidant protection: Curcumin acts as a powerful antioxidant, helping to defend cells against oxidative stress.

Dr. Haver prefers to use turmeric as needed rather than as a daily supplement, allowing for flexibility in addressing symptoms without excessive intake.

Vitamin B12

Vitamin B12 is another essential component of Dr. Mary Claire Haver’s supplement routine due to its critical role in energy production and neurological function—particularly important for those who may be at risk of deficiency.

• Energy production support: Plays a vital role in converting food into usable energy, helping maintain steady energy levels throughout the day.
• Neurological system maintenance: Essential for nerve cell integrity and cognitive function, potentially reducing age-related decline.
• Healthy red blood cell formation: Crucial for producing sufficient red blood cells, lowering the risk of anemia-related fatigue.
• Emotional well-being regulation: Deficiency in B12 has been linked to mood disorders, and adequate levels may support mental health.

Dr. Haver takes Vitamin B12 supplements based on her personal tendency toward deficiency—a common issue among individuals following certain diets or those who experience malabsorption due to age or gastrointestinal conditions. She emphasizes regular monitoring through blood tests as part of an individualized approach to supplementation.

Probiotic

Dr. Mary Claire Haver recognizes the importance of gut health in overall wellness; therefore, she includes a probiotic in her daily routine when she doesn’t consume probiotic-rich foods like yogurt or kefir. Probiotics are beneficial bacteria that play essential roles in digestion and immune function.

• Gut microbiome balance: Helps maintain healthy gut flora by introducing beneficial bacteria into the digestive system.
• Digestive system efficiency: May alleviate symptoms such as bloating or irregular bowel movements by promoting better digestion.
• Immune function reinforcement: A well-balanced gut microbiome is linked to stronger immunity, and probiotics help support this connection.
• Post-antibiotic gut restoration: Can help replenish beneficial bacteria after antibiotic use, reducing digestive discomfort.

Dr. Haver aims to promote optimal digestive function while supporting immune health by including probiotics in her routine when needed—especially important during menopause when hormonal changes can significantly impact gut microbiome balance.

Fiber Supplement

Dr. Mary Claire Haver emphasizes the critical importance of fiber in a woman’s diet, particularly during menopause. Recognizing that many women struggle to meet their daily fiber requirements through diet alone, she uses fiber supplements to support digestive health, and overall well-being.

• Balanced fiber intake: Provides a balanced blend of fiber types for comprehensive digestive support.
• Easy consumption: Can be added to water, smoothies, or other beverages for convenient consumption.
• Supports digestive health: Helps alleviate common issues like bloating, constipation, and irregular bowel movements.
• Weight control: May aid in weight management by increasing feelings of fullness.
• Heart health improvement: Soluble fiber may help lower cholesterol levels, supporting cardiovascular health.

While she strongly advocates for obtaining nutrients from whole foods whenever possible, she recognizes the challenges many women face in meeting their fiber needs through diet alone.

Dr. Haver recommends tracking fiber intake using apps like Cronometer and supplementing as needed to reach the optimal 35 grams per day, emphasizing that this approach can significantly impact overall health and well-being during menopause and beyond.