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Here’s my supplement stack as it now stands. These may not be right for everyone, as they depend on many factors, such as age, level of activity, goals, and how well you do in other areas, such as exercise, diet, and sleep. These are not recommendations, so please do your research and read our disclaimer.

Morning sup stack

In the morning, a coffee with a dash of cream is usually all I consume for the first few hours of the day, sometimes longer. With my coffee, I take:

IP6, ~500 mg. It’s in bulk so measurement isn’t precise.

resveratrol, ~100 mg. Ditto.

berberine, 500 mg

vitamin D, 5000 IU – not every day though, as I believe 5,000 IU could be pushing upper limits. Say 4-5 days a week, less in summer when I get some sunshine.

vitamin K, ~1 mg. I don’t believe in taking the 5 mg capsule, so I open it and pour a bit in my coffee, and make it last a week.

aspirin, 80 mg (“baby” size). Read my article about aspirin; it probably makes sense only for certain people over age 50.

fish oil, 1 tsp., 3 days a week. I use cod liver oil. This is another supplement you don’t want to overdo.

Fasting

On a day when I do a 16-hour or longer fast, in addition to what I’ve already taken above, at mid-morning I may take:

niacin, 250 mg. Increases autophagy during a fast. More than 250 mg causes me intense, uncomfortable flushing, so I limit it to this.

Mid-Day and Dinner

I often don’t remember these, and I don’t consider them critically important, so that doesn’t bother me. But when I do remember — maybe a couple times a week, I take:

green tea extract, 400 mg. It has ~30 mg caffeine in it, so I don’t take it later than mid-day Update: I’ve stopped taking green tea extract due to reports of possible toxicity in high-dose users, which I discussed here.

curcumin, 500 mg. Not absorbed well at all unless with a high-fat meal.

Workout supplements

Once every three days I lift weights. On those days, after my workout I take:

whey protein, 20 grams.

creatine, 3-5 grams. 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.

Night stack

magnesium, 200 mg. Promotes relaxation.

lithium, 5 mg. Only a couple times a week maybe.

Supplements

Despite what you’ve read above, I’m skeptical about excessive supplement need. For example, I don’t take a multivitamin, nor do I take any sort of “pre-workout blast” or Lord knows what else they’re selling out there. Everything I take has solid scientific backing for efficacy.

I’m also skeptical of those who say you don’t need supplements. Maybe you don’t need them, but what’s optimal is another story. Most of the supplements I take are fairly cheap and provide insurance and just maybe some edge.

Mangan’s Supplement Rule of Thumb: The more expensive a supplement is, the less likely you are to benefit from it. (Nicotinamide riboside, for example.)

If you wanted to narrow this down, which ones are the most important? I’d say most people could benefit from magnesium and the appropriate amount of vitamin D.

All the supplements discussed above are listed on my supplements buying guide page.

PS: Check out my books, Dumping Iron, Muscle Up, and Stop the Clock.

PPS: You can support this site by purchasing through my Supplements Buying Guide for Men.

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90 Comments

  1. Henry Dashwood says:

    A lot of received wisdom says vitamin c is very important. So you have an opinion on that?

    • Henry Dashwood says:

      *Do

    • P. D. Mangan says:

      Vitamin C is important, but in large amounts it abolishes adaptive responses to exercise, so I no longer believe in taking large amounts. If one were to supplement vitamin C, I’d recommend taking no more than a few hundred milligrams, and not taking it around workouts. I eat plenty of salads and vegetables, a bit of fruit, so I believe my C requirements ate filled.

  2. Neguy says:

    From what I’ve read, berberine has extremely poor oral bioavailability.

  3. Rob H says:

    Great list Dennis, very interesting to see where you’re at right now. For what it’s worth here’s a few I would include: each day: glucosamine; every other day: alpha lipoic acid, grapeseed extract, co-enzyme q10. Most can be sourced very cheaply here in the U.K. Also, not sure if you have heard the latest Chris Masterjohn podcast about glutathione – apparently whey protein is one of the very few foods that are excellent in this respect so I take 30g/ day together with 10g of glycine and 1g of taurine every day to end my 16 hour fast at midday (at 2pm on my 2 x HIT training days after my workout). I’d be interested to hear your thoughts on that – as I understand it all these supplements are also backed up by pretty robust science?

    • P. D. Mangan says:

      Hi Rob – I like all the supplements you mentioned. As you can see, my supplement list is already quite long, so one of my principles of inclusion on the list is whether mechanisms of action overlap with anything else that I’m taking or doing. Glucosamine, for instance: great supplement, and I was taking it for awhile, but since it acts via mimicking a low-carb diet (decreasing glucose oxidation), I thought maybe it would be superfluous for me. No additional value. I reevaluate all these things constantly, so that’s not the last word, just where I stand now. Glycine (which I was also taking for awhile) might be a good addition, since it works via the methionine restriction mechanism, and I don’t currently do anything in that area. ALA, well, I figure my glutathione levels are good; grapeseed extract, another great supplement, but I also take resveratrol, which if the substances aren’t identical, works via similar mechanisms.

      Re whey, yes, I pointed out in my book on chronic fatigue that whey could be a great addition for CFS sufferers and a good way to raise glutathione.

      Added: CoQ10 I wonder about. Some studies show benefit; OTOH, KO mice for that gene actually lived longer. This seems to hark back to Ristow’s theory of mitohormesis, and why antioxidants abolish exercise effects and do not extend lifespan. So at the moment I’m agnostic about CoQ10.

      • Rob H says:

        Hi Dennis, great point you raise there about CoQ10 – that has really got me thinking. Like you, over the last year or 2 I have stopped taking all exogenous pure anti-oxidant supplements such as Vitamin C, E, beta carotene, etc as I have come to believe they actually dis-regulate the body’s endogenous production of antioxidants. I had heard good things about Co Q10 (and had not seen anything hinting at it having downsides) which is why I persisted with that one, BUT you got me thinking that surely a similar mechanism is at play here – if I just load in extra Co Q10, this may well throw my body’s natural feedback systems out of whack. Mind you, I do only take it every other day.. But: I think you have persuaded me on this one, so despite it being quite cheap, I think I’ll drop it for now. After all, I can’t think of any reason why I should necessarily be deficient in Co Q10 (other than the fact that my red meat intake is on the low side at 1 -3 portions per week). Thanks for the insight!

        • Rick Duker says:

          As per Drs. William Wong and Ray Peat vitamin E’s real value is its anti-estrogenic action. Due to the pro-estrogen industry it has been marketed only as an antioxidant.

  4. Daniel F says:

    Any thoughts on zinc as a supplement?

    • P. D. Mangan says:

      Hi Daniel, zinc is fine if needed, and I do take it occasionally. Care should be taken not to exceed recommended dose, which is ~15 mg/d. Higher dose, say 45 mg (upper recommended limit I believe) should not be taken for more than a short time. I’m intrigued by the zinc connection to aging and the thymus, and perhaps I should take zinc more seriously.

      • Allan Folz says:

        If I may, I’d interested if you can turn-up anything on K2. Your research skills have obviously gotten honed over the years since starting this blog, I wonder if now you could unearth any new stones, so to speak.

        K2 was always seemed to be the supplement with the fuzziest scientific support and the least popularization among alt-health types, and yet, had the most clear and noticeable benefits of any supplement I’ve personally experienced.

        • bigmyc says:

          In which such areas would you say that you experienced the most benefit with K2?

          • Allan Folz says:

            Teeth. They are smooth like I’ve just gotten a dental cleaning.

            Well after I had started taking it on a routine basis I read — on the internet, so FWIW — that salivary glands are high in K2. Wow.

            My working hypothesis is that K2 has an anti-microbial effect, either directly or indirectly. If you assume CVD is from blood-born pathogens, that would explain why K2 intake is inversely correlated with CVD, which it is.

          • bigmyc says:

            Perhaps, but I would be that is a side benefit if one at all.

            K2 shuttles calcium to the places that it needs to go (teeth, bones in general) and keeps it out of the places that it shouldn’t go (soft tissue, lungs, arteries, veins, etc.) So, keeping calcium and thus, arterial plague constituents out of the pulmonary system is a very helpful thing, as you can imagine. Basically, K2 enhances the utilization of calcium and probably other key minerals/elements.

          • Allan Folz says:

            Yeah, yeah, we’ve all read that. But that wasn’t the question you asked me. Sounds like you’ve got your mind all made up. My mistake. I shan’t bother you any more.

          • bigmyc says:

            If you are honest with yourself, you can’t really argue the implications of calcium going to the right spots in one’s physiology, now can you? Don’t be so offended, there’s too much of that going around these days without the appropriate cause to do so…
            And I must tell you that is exactly what I asked you. The “smoothness” probably comes from the fact that your enamel is repairing itself in the presence of greater calcium uptake, just like your bones are experiencing greater fortification. “Unsmooth” teeth, I suspect, are simply due to micro pot holes in the enamel surface, not microbial goo…unless of course, you’re not terribly great at brushing your teeth.

          • Allan Folz says:

            Wrong. It’s plaque.

        • P. D. Mangan says:

          Allan, the link I’ve got up there for K2 is to my article on it. Some good research in it.

          • Allan Folz says:

            Thanks. I assumed they were all AMZN affiliate links, not that there’s anything wrong with that. Guess I should have at least given them a mouse-over. /sheepishgrin

      • Daniel F says:

        Thanks.

      • Rick Duker says:

        Dr. William Wong argues that elemental zinc should be 100mg plus per day with no copper supplementation as some others suggest

  5. Allan Folz says:

    You’ve stopped NAC?

    BTW, anyone else have a dickens of a time keeping straight Glutathione, Glucosamine, and Glycine. I never can.

    I’ll re-iterate a comment I’ve made on prior posts that I’ve had great results with L-Citrullene on work-out days. I take 50-75% the rec. dose before bed (word to the wise: 100% makes me sweat profusely) and have 0 problems with muscle soreness the next day. On evenings I forget it, I do notice it the next day.

    • P. D. Mangan says:

      Hi Allan, I only take NAC these days if I’m feeling over fatigued/ill. Since I hardly ever do feel that way, I haven’t had it much lately. (I haven’t had a cold in 3 years now, flu in 6). I also believe, given the shape I’m in, that I have decent glutathione levels and don’t suffer from oxidative stress. Also, I take whey, which is a good source of cysteine, also eat plenty of protein.

      Added: my 95-year-old mother takes NAC daily.

      • Allan Folz says:

        Thanks Dennis. Overlap of cysteine via whey (and lithium?) was my guess. Looks like some of this stuff is sticking after all. 🙂

        One other thing I’ll mention, our pre-teen is much more even-keeled w/ NAC + Mega-EPA O3. I think the EPA makes the biggest difference, but adding NAC seems to round out the package. I’ve tried NAC by itself on him, but it doesn’t move the needle all the way to bearable. I sometimes worry about long-term effects of his O3 intake, one 1g capsule/day, but every time I’ve tried letting him go more than a few days without it, I regret the decision. So there’s that, if it helps anybody.

  6. Scott says:

    Great list, thanks for it and this terrific site in general. I am set for my first blood donation on Monday (I wonder do they ever turn people down?)
    I started taking desiccated liver, (Solgar) as I’ve read organ meat is much more nutritious than skeletal muscle. Im no “foodie” but liver really needs to be prepared in a skillful way not to make me gag.

    Regarding creatine, I recall reading that you should just take it every day because there’s no advantage to taking it before your work out. I suppose it’s convenient to do so, but sometimes it gives me a stomach ache and it’s hard to work out like that. But I see that you also only take it three times a week, so I’m curious what your rationale is.

    • bigmyc says:

      For what it’s worth, I don’t seem to notice when a supplement or food item confers benefits to my physical shape but creatine is not on that list. I have definitely noticed, perhaps due to the placebo effect, that when I take the recommended dosage of creatine before a workout, I experience some sort of “reserve” that I can tap into. It almost never fails. When I hold off once in a while, my workouts seem to flounder….it’s very interesting. It’s like the creatine becomes an energy booster.

      Is this what it is meant to do? I thought it was more about recovery than actual output.

    • P. D. Mangan says:

      Hi Scott. Creatine builds up in the muscles. You’ve probably heard of the loading phase, which is what that’s all about. Basically you get to a max level in muscle tissue after a week (at loading) or a few weeks (at regular dosing). Another thing is that dosing of under 5 grams will get you to the max level eventually. All that, coupled with my slight skepticism that I need it, and I think taking 5 grams 2x a week for me is enough.

      • Rob H says:

        Hi Dennis, I also have my reservations about Creatine, so much so that to be honest I have never bothered with it. Like you, my understanding is that the main purpose of creatine is to help one ‘push harder’ but after a couple of years’ experience with this HIT stuff and a strong cup of coffee, I think I am just about capable of pushing as hard as I can. Have you considered running an experiment whereby you stop taking it for a month and see if you notice any decrease in performance/ gains? If no reduction, you may save yourself quite a bit over the course of a year (to fund your glycine 🙂

        On a related note, I have been taking Acetyl L-carnitine powder with my BCAAs 15 minutes before my fasted HIT workouts – apparently carnitine helps one mobilise fat better during your workouts. But, similar to my comment above, after about 3 months use, I have not noticed any significant effect. I have noticed though that I feel a bit queasy sometimes during my workout which I didn’t before, so I think I am going to drop this one from my stack. Has your research turned up anything on the benefits or drawbacks of carnitine? (By the way, the reason I added it in in the first place was because I don’t eat a huge amount of red meat: usually 1-3 portions per week). Many thanks!

        • P. D. Mangan says:

          Most of the research I’ve seen involved taking normies, giving them creatine, and having them lift weights. Creatine works for them. Works great in vegetarians too. Also, it extends mouse lifespan and helps human cognitive function. So those are all great. What I’d like to see is a bunch of trained young men who already eat well and see if creatine does them any good.

          I took acetylcarnitine years ago but didn’t find it did me much of anything, so no longer taking it.

          • Cloudswrest says:

            (Acetyl L-)Carnitine is probably the best supplement to take if you want to successfully impregnate a woman. It reliably increases both sperm quality and motility. Do a web search with “Carnitine” and “sperm” together.

  7. bigmyc says:

    Great run down.

    I hate to ask more than a single question per post for fear of last question becoming the only question that gets addressed but..

    Do you cook with turmeric and if so, do you make a point to add it to fats and pepperine? Also, if one cooks frequently (3/4 meals a week) with turmeric, is there an appreciable benefit to taking circumin supplements?

    Are not concerned that the IP6 will simply bond to minerals in the the coffee and cream?

    Also, is the vitamin K that you take vitamin K2?

    Finally, I also take cod liver oil from time to time as I’ve been made to understand that, along with perhaps krill oil and its astaxanthanin contents, it is the most viable form of fish oil. Why is it that you make a point of not “over doing” this supplement?

    • Allan Folz says:

      Can’t speak to the turmeric, but yes to the K2. Whether K2-MK4 or MK7 is preferred is still an open question. An logical argument can be for either. Also, there’s a huge cost difference so it’s not entirely academic. I’ve ended up siding with MK4 since it’s dairy based and, well, I’m a mammal. The stuff works so well, I’ve decided not to skimp. Though, to be fair, MK7 worked well for me too.

      On over-doing fish oil, it’s a PUFA. Too much PUFA, whether O6 or O3, is not good.

      HTH.

      • bigmyc says:

        Well, the fish oil that we are discussing is a supplement so I don’t really think that there would be much “danger” in consuming too much of that. Usually, when we talk about our 6 to 3 ratios getting out of whack, it’s due to the massive quantities of Omega 6 in the SAD and how people are constantly consuming pro-inflammatory processed foods.

        Perhaps it’s the easily perishable nature of the PUFAs that P.D. is referring toward….I suppose that even quality fish oil supplements are at risk for rancidity and this is certainly not a good thing though, if that’s the case, even moderate amounts of fish oil supplements wouldn’t be appreciably better than “over doing” it; if that were the case, it’d be best to simply 86 the stuff altogether, I would think.

    • P. D. Mangan says:

      My GF cooks with turmeric. (I let her handle that stuff.) Turmeric is about 8% curcumin. I reckon if you cooked a lot with it you’d get significant benefit.
      Not much in the way of minerals in coffee and cream; also, 500 mg would seem to be enough to overcome any.
      Yes, it’s K2. K1 doesn’t seem to be much help.
      Fish oil can, especially in combination with other things, lead to some side effects, bleeding being the most notable. I think you’d have to take quite a lot to get that, but if you were having surgery for instance, it would be worthwhile telling the surgeon about fish oil ahead of time. The benefits found from eating fish are usually from eating it say 3-4 times a week; you can figure that a serving of fatty fish may have equivalent of about 1 tsp fish oil, perhaps more.

  8. Hugh says:

    I am curious what effects you notice with IP-6. I took a ferritin test (result approximately 230) then took IP-6 for 5 weeks, waited 2 weeks and did another ferritin test. The second test was much higher (about 320). Made me wonder if the IP-6 truly acts as a chelator, and if it does whether it may also have an effect that messes with the ferritin test.

    I did seem to notice a positive effect on how I felt, but since my goal was to lower iron I stopped taking it.

    • bigmyc says:

      Wow. That is very curious and a little disconcerting. I am also taking IP6 for the first time and when I’m done the original bottle, plan to get another ferritin test. I fully expected to see a drop in the number but now perhaps I won’t be so surprised if the number goes up.

      Have you, per chance, since you’ve been on the IP6, gone hog wild on the red meat and spinach, have you?

      • Hugh says:

        I have not changed how I eat. I don’t necessarily eat to try to limit iron, but I was doing some 16 to 32 hour fasts during that time frame.

        I was very busy at work and I have heard that stress/inflamation can increase the ferritin reading

    • P. D. Mangan says:

      Basically, it would be impossible for anything short of a blood transfusion to raise your ferritin that far that fast. Either there’s a lab error, or if you were acutely ill the second time, your ferritin could be raised. (I assume you weren’t.) So whatever happened, the IP6 didn’t do it.

      • Hugh says:

        Good to know regarding IP6’s potential to raise the ferritin level. As I responded to bigmyc above I was in a very busy period at work when I took the second test, so maybe that effected the result. Can stress cause that much of a difference in test results?

        I may circle back and do another test period. I recently did a double-red blood donation (my first donation in 20 years) and was going to test to see how much it changed my ferritin score anyway. I will use that score as my before, and then do another window of IP 6 supplementation and test again. I would be curious what effect others are seeing?

        • P. D. Mangan says:

          A double-red donation will lower your ferritin in a hurry, maybe even up to 100 points. I doubt if stress is enough to raise your ferritin like that. Ferritin is a so-called acute phase reactant, and as far as I know, seriouls illness is required to spike it. (Essentially, ferritin leaks from damaged cells into the bloodstream.) I have a post here in which I discussed how a reader lowered ferritin by several hundred points without blood donation – he used mostly IP6 (the Shamsuddin formula) and curcumin, also avoided alcohol, cut back on red meat. It only took a year or so.

          • bigmyc says:

            This is some good news; I happen to be on just about the same protocol. Now, I don’t take curcumin supplements but I cook with turmeric, black pepper and sat/mono sat oils regularly. I also drink my share of green tea/coffee. When I get my second ferritin test in another month, I’ll be very discouraged if my ferritin were to go up.

          • bigmyc says:

            That begs the question; what do you think would be a considerable drop in ferritin over a 4 month period? I just got my recent test and I have apparently shed 27 points of ferritin since early October (268 to the current, 241) Now, I was shooting for a low 200s number but the fact is, I don’t have any idea what sorts of drops would be considered an accomplishment…

            At the very least, my ferritin is going the right direction and 27 points doesn’t seem paltry. I’d be very interested to know what your thoughts are, P.D. Thanx in advance.

          • P. D. Mangan says:

            Well, this is necessarily a guesstimate, but I’d say that’s a solid decrease, 27 points in 4 months, without blood donation. That’s ~80 points a year, which agrees with a study I cited in my book in which diabetics got their ferritin down by 200 or so points in 2 to 3 years without phlebotomy.

          • bigmyc says:

            Good to hear. Yeah, I haven’t donated blood or had phlebotomy done but have been using IP6 as well as my normal routine of turmeric and green teas. Might I inquire as to what was the diabetics’ method of iron reduction?

          • P. D. Mangan says:

            It was a low-iron and iron-blocking diet. Little red meat, plenty of coffee, tea, and dairy, and red wine with lunch and dinner.

  9. garymar says:

    I definitely noticed a loss of performance when I stopped taking creatine. Workouts took longer, I needed more rest, and total TUL went down as well. On my not-to-failure workouts I sometimes skipped the second set. Too beat!

    Last year my creatinine marker at my yearly physical shot up to 1.5. Our local hospital considers 1.1 to be the upper limit of normal range. I got a notice in the mail telling me to go see a doctor about impaired kidney function! So before this year’s physical I stopped supplementation. Sure enough, creatinine fell back down to 1.19. The creatine had produced a false positive.

    But I’m back on it now, and am able to handle the workouts better again. I’ll just have to quit for 2 months before my next physical.

  10. Martin says:

    Any reason behind lithium at night time?

    • P. D. Mangan says:

      Lithium promotes autophagy using a mechanism different from the one that fasting uses. At night I’m in the fed state, so I take it then and not when fasting. Might not be necessary, but since it isn’t difficult just to take it at night, I do so.

  11. Clash says:

    Why is fish oil a sup you don’t want to overdo? I know a lot of guys who mega-dose on it. I personally take a teaspoon almost daily (sometimes forget to take when busy).

    • Clash says:

      Never mind you already answered it in above comment

      • bigmyc says:

        I didn’t happen to see where the fish oil over dose question was answered by P.D. This thread is getting too long to pour through it again to find it…would you care to repeat the answer that you found?

  12. Prin says:

    Hi Dennis,

    Do you think females should also take IP6?

    Also, is absorption something one should worry about with Berberine? Right now I take it with coconut oil with my morning coffee and cream.

    Thank you for all the great information!

    Prin

    • P. D. Mangan says:

      Hi Prin: If a woman wants to lower her iron, then by all means she can take IP6. As I noted in my book, most premenopausal women probably don’t need to lower iron, unless they have one of the hemochromatosis genes. As for berberine absorption, I think taking it with coffee/cream/coconut oil you couldn’t do better. There is possibly an absorption concern with berberine, but OTOH it outperformed metformin in a clinical trial, so its absorption can’t be too bad. Also, beberine is one of those supplements, like metformin, in which much of the mechanism may be due to microbiome effects, i.e. no absorption needed in that case.

  13. lamm says:

    Given the unregulated battlefield and shit-show that the supplement industry is, your metric for cost to bullshit is very sound metric. Still, I hope you give your stance on Nicotinamide riboside on a more sound basis. I am not around to sell anything to anybody, but NR has, for me, been the single most effective supplement. And if it has any of the promised efficacy, I want others to benefit as well.

    • P. D. Mangan says:

      Good to know, lamm, I try to keep an open mind. Basis for my skepticism is that, according to the biochemical pathways, it looks like plain old nicotinamide would raise NAD+ levels as well as NR, at <10% of the cost. But I could be mistaken. Nicotinamide (plain) extends replicative lifespan of human cells in culture, and increases autophagy. If your experience with NR was dramatic, I'm sure we'd like to hear it.

  14. José Roberto Sversut says:

    What’s the best way to supplement magnesium and what is IP6?

  15. Nick says:

    Dennis, thanks for the discussion. I’ve just started a new bottle of green tea extract, recommended by the nearest pharmacist:
    https://www.phytochem.de/de/anwendung/abnehmen/gr%C3%BCner-tee-kapseln-detail Not cheap, but then I’m a bit of a primadonna.

    Anyway, if I understand things correctly, we’re concerned about the amount of polyphenol in it. This appears to have 1050 mg of GT extract per 3 capsules (which I take throughout the day), which in turn is at least 50% polyphenol. Does that sound like a proper dose?

    That’s listed under “weight loss” (abnehmen), and so I peeked at their “anti ageing” category, which I’ll just assume you might care to see and throw it out there:
    https://www.phytochem.de/de/anwendung/anti-age

    • P. D. Mangan says:

      Hi Nick – my brand of GTE is 400 mg green tea catechins, about 40% of that green tea catechins. Sounds quite similar to yours. I’m not sure I’d take 3 of your capsules a day, as each capsule is equivalent to about 5 cups green tea. Might be overdoing it. I personally never take more than 1/d.

      • Nick says:

        Thanks for the advice. I shall assume catechins is the same as polyphenols here, and so you’re taking 160 mg, about a third of what three of mine give. Yeah, 15 cups of tea a day? Erm…

        I’ll cut back to two a day. They do recommend three. They are huge, too.

        • P. D. Mangan says:

          I slightly misstated that. My brand says 400 mg green tea extract, of which 40% is green tea catechins. And yes, I think in this case catechins almost synonymous with polyphenols.

  16. AmyL says:

    Recently green tea extract has been in the news as being a cause of liver damage and hepatotoxicity-Consumer Reports. Have you heard of this?

    • P. D. Mangan says:

      Yes, I have. Small number of cases, they probably took a lot of it, and not definitely proven, but given all that, I’m reevaluating. Might be better just to drink green tea.

  17. Stephen says:

    Hello PD,
    I read you think magnesium and vitamin D are probably the most important. I tried the NOW brand mag citrate and the glycinate , but both gave me stomach pain and gas. I am trying a different brand of mag glycinate and will let you know. I wanted to post this in the supplements buying guide but the comments don’t seem to work.
    -stephen

    • P. D. Mangan says:

      OK, thanks, Stephen. I would have thought that mag citrate would be the easiest to handle, but let us know what you find out.

  18. Curious your thoughts on fish oils being rancid? Is that a concern of yours? Discovered your blog and twitter account a couple months ago, thank you very much for all the useful content.

    • P. D. Mangan says:

      Hi Russell – yes, rancid fish oil is a concern. Best way to take it is liquid, such as cod liver oil, and refrigerate after opening. Fish oil capsules should be avoided.

  19. DT says:

    Is it ok to take K2 with coffee on an empty stomach or does it have to be taken with a meal to be absorbed?

    Also, I found this write-up about choosing K2 supplements https://omegavia.com/how-to-choose-the-right-vitamin-k2-supplement/ It seems that many people overlook MK-4

    They sell their own K2 (500mcg MK-4 + 100mcg MK-7) here, looks pretty good from the reviews https://www.amazon.com/gp/product/B00T8NROWM

  20. Herman Rutner says:

    I agree, the Kurzweil is likely to do more damage than good, as you pointed mainly due to the numerous antioxidants., many with unknown benefits or harm. Keep in mind that complete or even partial interference with essential free radical activity in the Krebs cycle

  21. Lance says:

    Hello! I’m a 45 year old male. I’m getting ready to try and gain as much lean muscle and get ripped!at the same time. I’m 160 pounds I already do a lot of running and some cycling. so what supplements should I take that’ll actually help me without wasting my time.

    • P. D. Mangan says:

      Hi Lance – arguably, whey protein and creatine are the most important supplements one can take to build muscle.

    • Beto says:

      I am also a cyclist and I have already made creative, but never saw results. Would it be the low dosage, or a little time of use? I used a 3-month 4g

      • P. D. Mangan says:

        Creatine should be combined with resistance training to build muscle. You won’t get results any other way.

  22. Alan S. says:

    Very interested to know if you`ve changed your supplement stack in any way since your post in January 2017.

    Regards

    • P. D. Mangan says:

      No longer taking IP6 and curcumin. Or GTE as noted there in the update.

      • bigmyc says:

        In regards to the discontinuation of IP6 and curcumin, I presume that it’s because you’ve attained your preferred level of ferritin…Is this the case?
        Also, why the eschewing of the curcumin? Don’t see the benefit, new information on toxicity or simply because you’re sick of it?

        • P. D. Mangan says:

          Stopped IP6 because I ran out and my ferritin is where it needs to be. Stopped curcumin because I ran out and I take berberine, which seems enough for what I want to accomplish. Curcumin is quite non-toxic at usual doses.

  23. Jeff says:

    Hi Mr. Mangan,

    Your vitamin D supplement is likely subverting your correct effort to detoxify from toxic iron sequestered in your tissues and cells.
    Why? Vitamin D and retinol are antagonists – more D means less retinol. Retinol is required to place the copper atoms into ceruloplasm / ferro-oxidase so that it can bind with copper and iron and flip their toxic forms into their bioavailable forms.

    If retinol is low, ceruloplasmin is low, as is its ferro-oxidase activity. That means toxic iron can’t be flipped, and gets stored in the tissues and the macrophages can’t release the toxic iron they’ve chomped when trying to recycle old blood cells.

    The best resource on this scientific, but little known, effect of vitamin D on retinol and ceruloplasmin function is Morley Robbins. Here is a link to his latest interview discussing primarily vitamin D supplementation. He’s pro-natural vitamin D, like getting the sulfated version of D from sunlight after getting your magnesium levels up so that your body can actually convert cholecalciferol to calcidiol to calcitriol, or getting it from Rosita’s Cod Liver Oil. Sardines are probably a good source as well.

    219b: Morley Robbins – Vitamin D. Minerals 2 (English)
    https://4health.se/219b-morley-robbins-vitamin-d-minerals-2-english

    Scroll down to Figure 1 and count the “Mg” instances as you note their locations:

    Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3765911/

  24. Hello mr. Mangan. I want to thank you first. I will do this every chance I get, because your content and your books probably saved my life. I’m free of physical pain (knees and ankles), psoriasis 90% better, I feel more energized, younger and I look better. Maybe same weight but went from skinny fat to more muscle.

    I can’t thank you enough for all this. You probably saved my life.

    I have a question regarding the fish oil.
    Is 5 ml. every day to much? If so, why?

  25. beto says:

    As it is kind of complicated the conservation and quality of fish oil, not supplement. Like fish, sardines, even though it may have a deficiency

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