PD Mangan’s Supplement Routine

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