Siim's Land Daily Supplement Stack for Peak Health
Many health-conscious individuals tend to take numerous supplements daily in pursuit of better health, but for me, I keep it simple. As a healthy individual, I only take six supplements every day, and I’m here to share them with you. These supplements are chosen based on scientific research and are specifically beneficial for maintaining skin health, supporting my cardiovascular system, and contributing to my overall well-being. Let's dive into these supplements and their benefits.
1. Astaxanthin: The Carotenoid for Skin Anti-Aging
Astaxanthin, a powerful carotenoid primarily found in seafood, is one of my top daily supplements. Its ability to extend the lifespan of mice by 12% has captured researchers' attention. While I don’t suffer from inflammation or high lipid levels, the primary reason I include astaxanthin in my routine is its skin benefits. Clinical trials have shown that astaxanthin can protect the skin from UV radiation, significantly improving skin anti-aging effects. A 2021 review of clinical studies found that a dose of 3 to 6 mg daily offered noticeable improvements in photoaged skin, with the effects becoming more pronounced at doses of 6 to 12 mg. I take 6 to 12 mg of astaxanthin daily for its powerful skin-protective properties.
2. Omega-3 Fatty Acids: Heart Health and Muscle Growth
Omega-3 fatty acids are vital for heart health and longevity. Higher blood omega-3 levels are associated with reduced risks of heart disease, Alzheimer's, and overall mortality. The Omega-3 Index measures the amounts of DHA and EPA in red blood cells, and a low index is linked to increased heart disease risk. For this reason, I prioritize maintaining an optimal Omega-3 Index of 9%, which is considered ideal for preventing cardiovascular issues. I consume fish regularly and supplement with 1.5 grams of omega-3s per day. Omega-3s also offer muscle-strengthening benefits, reducing muscle inflammation, which can aid in muscle growth. Research supports that omega-3 supplementation improves muscle strength, which is an added bonus for my physical health.
3. Collagen: Key for Skin Hydration and Anti-Aging
Collagen is an essential supplement, particularly for skin health. As we age, collagen production in the skin decreases by about 10% every decade, leading to wrinkles and a loss of skin elasticity. Taking collagen supplements, particularly collagen peptides, has been shown to improve skin hydration, reduce wrinkles, and reverse signs of skin aging. Clinical trials, including a 2023 meta-analysis, support the idea that collagen supplements, especially doses of 10 grams daily, improve skin elasticity and moisture levels. I take 10 grams of collagen peptides every day to maintain youthful, healthy skin.
4. Glycine: Supporting Longevity and Collagen Synthesis
Glycine, an amino acid, is another supplement I take daily, mainly for its potential longevity benefits. Animal studies have shown that glycine supplementation can extend lifespan by 4 to 6%. Beyond longevity, glycine also plays a crucial role in collagen synthesis, supporting skin regeneration and overall tissue health. I take 10 grams of glycine daily, which is close to the optimal dose of 12 grams for efficient collagen turnover. While glycine is naturally present in various foods, supplementation ensures that I meet the required levels for optimal health benefits.
5. TMG (Trimethylglycine): Reducing Homocysteine and Supporting Heart Health
Trimethylglycine (TMG) is a supplement I started taking to lower homocysteine levels, a risk factor for heart disease. Elevated homocysteine levels are linked to cardiovascular issues, and meta-analyses suggest that taking up to 4 grams of TMG daily for six weeks can reduce homocysteine levels in healthy individuals. I personally reduced my homocysteine from 12 micromoles per liter to 5.8 micromoles per liter by taking 4 grams of TMG daily. This put my levels in the optimal zone, reducing my risk of heart disease and Alzheimer’s. Additionally, while the evidence is mixed, TMG has potential benefits for exercise performance and muscle growth, though I haven’t experienced significant benefits in these areas.
6. Hyaluronic Acid: Skin Hydration and Wrinkle Reduction
Hyaluronic acid is crucial for maintaining skin hydration, especially since its content decreases as we age. By the time we reach 75 years old, we only have about a quarter of the hyaluronic acid levels we had at 19. Supplementing with hyaluronic acid can help combat the loss of skin moisture and reduce wrinkles. Research supports that a daily dose of 120 to 200 mg of hyaluronic acid improves skin condition and reduces skin wrinkles. I take 200 mg of hyaluronic acid daily to help maintain my skin’s youthful glow and prevent the visible signs of aging.
Additional Supplements: Creatine, Melatonin, and Magnesium
In addition to the six core supplements, there are a few others I take on and off depending on my needs. Creatine is well-known for its performance-enhancing effects in sports, but it also supports memory and brain health. Studies show creatine can improve VO2 max, a marker linked to longevity. I take creatine during strength training phases and cycle off when focusing more on cardio.
Melatonin, a hormone that decreases with age, is another supplement I occasionally take for its potential anti-aging effects. While there’s limited evidence on its lifespan-extending benefits, melatonin can improve sleep quality and reduce inflammation. I use melatonin supplements when I need extra sleep support, but I don’t rely on them consistently.
Magnesium is essential for metabolic health, sleep, and stress management. Since many foods today lack sufficient magnesium content, I take magnesium to ensure my levels remain optimal. Studies show that magnesium supplementation is beneficial for sleep and stress, both of which are vital for overall well-being.
Conclusion
These six daily supplements, along with occasional supplements like creatine, melatonin, and magnesium, are an essential part of my health regimen. They support skin health, heart health, cognitive function, and overall longevity. Each supplement is backed by scientific research, making it easier for me to stay healthy as I age. If you’re interested in optimizing your health and longevity, consider incorporating these supplements into your routine, but always consult with a healthcare professional before starting any new supplement regimen.