Siim Land: If I Had to Take Only 5 Supplements, These Would Be It

Key Takeaways

• Take Astaxanthin (2-12 mg/day) for skin UV protection, eye health, and improved biomarkers like cholesterol and inflammation.
• Supplement Omega-3s daily to maintain an omega-3 index above 8% for cardiovascular, brain, and metabolic health.
• Use Glycine (5-10 grams/day) to support collagen synthesis, sleep, and liver health, as dietary intake is often insufficient.
• Incorporate NAC occasionally to boost glutathione, enhance exercise performance, and improve mitochondrial function.
• Take Niacinamide (200 mg/day) as a cost-effective NAD booster with skin-protective and anti-aging benefits.

Supplements & Protocols Mentioned

• Astaxanthin: 2-12 mg/day for skin, eye health, and inflammation reduction.
• Omega-3s: Daily supplement to maintain omega-3 index above 8%.
• Glycine: 5-10 grams/day for collagen synthesis, sleep, and liver health.
• NAC: Occasional use for glutathione synthesis and exercise enhancement.
• Niacinamide: 200 mg/day as an NAD booster and skin protector.
• Vitamin D: Supplement if deficient, paired with Vitamin K2 to reduce calcification risk.
• Magnesium: Beneficial when supplementing vitamin D for calcium balance.

Notable Quotes

“Astaxanthin is amazing, and I have no intentions to stop taking it.”

“Glycine induces autophagy, lowers inflammation, mimics methionine restriction, and has other systemic health benefits.”

Bottom Line

Focus on these five core supplements—Astaxanthin, Omega-3s, Glycine, NAC, and Niacinamide—for measurable health benefits, and consider Vitamin D, K2, and Magnesium if deficient.

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