Siim Land: I Researched 100+ Supplements: Full Breakdown

Here’s the concise, actionable summary:

Key Takeaways

• Creatine: Boosts muscle power/recovery and counters sleep-deprived cognition. Take 3-5g daily with resistance training.
• Astaxanthin: Protects skin from UV damage (4-12mg/day). Supports eye health and lowers inflammation.
• Aged Garlic Extract: Lowers cholesterol, blood pressure, and blood sugar (600-1,200mg/day). Avoid with blood thinners.
• Glycine: Enhances glutathione production (3-5g before bed). Improves sleep and reduces glycation.
• NAC: Supports lung/liver health (600-1,800mg/day). Helps with OCD symptoms and PCOS insulin sensitivity.

Supplements & Protocols Mentioned

• Creatine: 3-5g daily for power/recovery.
• Astaxanthin: 4-12mg/day for UV protection.
• Aged Garlic Extract: 600-1,200mg/day for cardiovascular benefits.
• Glycine: 3-5g at bedtime for sleep/glutathione.
• NAC: 600-1,800mg/day for lung/liver support.
• Omega-3s: 1-3g/day (EPA/DHA) for triglycerides/brain health.

Notable Quotes

“Creatine helps to make up for lost sleep in terms of restoring your cognition to a normal baseline.”

Bottom Line

Prioritize creatine for power/recovery, astaxanthin for UV protection, and NAC/glycine for glutathione support. Pair with resistance training and sun exposure for optimal results.

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