According to his website, Siim Land takes the following supplements daily:
- Glycine (10 g)
- Collagen peptides (10 g)
- Omega-3s (2-3 g)
- Hyaluronic acid (200 mg)
- Astaxanthin (6-12 mg)
- Trimethylglycine (1000 mg)
Siim Land, an Estonian author, biohacker, and content creator, has become a prominent voice in the world of health, performance, and longevity. Many have wondered about his age, and when asked by aging expert Matt Kaeberlein, Siim revealed that he is 30 (despite looking younger). Indeed, Land is ranked number four on the Rejuvenation Olympics leaderboard, which points to him aging more slowly than most people, at least according to a biological measurement called Dunedin Pace. Only three people on the board age more slowly, including the polarizing internet sensation Bryan Johnson, who ranks number one. Siim’s supplement list is widely followed by those interested in improving healthspan (living healthier longer), not just lifespan.
Daily Staples
These are Siim’s foundational supplements, taken daily to support core biological processes.
Glycine (10 g/day)
Glycine is an amino acid that extends the lifespan of worms, mice, and rats. Based on many studies, it may prolong life by inducing autophagy, the process our cells use to recycle dysfunctional cellular components. It also mimics the effects of methionine restriction, which has also been shown to prolong lifespan. In a YouTube video, Siim says he takes glycine to increase the synthesis of master antioxidant glutathione, to prevent methionine overload, and support collagen production and skin health.
Collagen Peptides (10 g/day)
Collagen is the most abundant protein in the body, critical for skin, joints, bones, and connective tissue. An analysis of 26 controlled studies showed that supplementing with collagen peptides improves skin hydration and elasticity, which decline with age. Notably, some of the studies in this analysis are linked to companies that sell collagen peptide supplements. Siim has also mentioned an analysis of 12 controlled studies showing that collagen peptide supplementation reduces fat mass, LDL cholesterol, and high blood pressure. Moreover, another analysis of 12 studies showed that oral or topical collagen supplements reduce wrinkles and counteract skin aging.
Omega-3s (2–3 g/day)
Omega-3 fatty acid, particularly docosahexaenoic acid (DHA), consumption is associated with lower cognitive decline and dementia rates. An analysis of 48 longitudinal studies showed that for every 0.1 g/day increase in omega-3s, there is an 8% reduction in risk for cognitive decline. Moreover, omega-3s reduce the risk of Alzheimer’s disease by up to 64%.
Furthermore, an analysis of 38 controlled studies showed that eicosapentaenoic acid (EPA) reduces the risk of death from heart disease by 18%, whereas EPA + DHA does so by only 6%. Overall, these studies suggest that DHA protects the brain while EPA protects the heart. However, EPA + DHA was also shown to increase the risk of irregular heartbeats by 26%. Moreover, EPA alone was shown to increase the risk of bleeding by 49%.
Additionally, as Siim points out in an Instagram post, omega-3s reduce inflammation. This is according to an analysis of 32 studies that also analyzed multiple studies (meta-analyses). Thus, omega-3s may counteract brain and heart aging by reducing inflammation.
Hyaluronic Acid (200 mg/day)
Hyaluronic acid (HA) is a molecule that occurs naturally in the skin but declines with age, contributing to skin moisture loss. However, whether supplementing with HA counteracts its decline is difficult to parse. This is because studies showing its benefits, like the ones Siim has cited in an Instagram post, are sponsored by companies that sell HA supplements, which is a conflict of interest.
Astaxanthin (6–12 mg/day)
Astaxanthin is a reddish-orange pigment found in microorganisms such as microalgae. It’s a powerful antioxidant that has been shown to have many anti-aging effects in animal studies. As cited by Siim, in humans, astaxanthin has been shown to marginally reduce blood pressure, mildly reduce inflammation, and marginally mitigate metabolic syndrome. It may also counteract skin aging, but this is difficult to parse due to conflicts of interest.
Trimethylglycine (1000 mg/day)
TMG, also known as betaine, is a derivative of glycine involved in DNA methylation, which declines with age. It reduces homocysteine concentrations, which are linked to mitigating neurodegeneration. Animal studies suggest it reduces inflammation, improves bone strength, and increases muscle mass. In humans, an analysis of 17 studies showed that TMG increases strength, particularly in the lower body. Siim says that TMG may have helped increase his muscle mass.
Supplements Cycled Monthly or Quarterly
These are taken intermittently to avoid tolerance or when specific benefits are desired.
- Berberine (1 g/day): Berberine regulates blood sugar, improves lipid profiles, and activates AMPK, a key longevity enzyme.
- Creatine (3 g/day): Well known for muscle and strength, creatine also improves brain energy metabolism and may support cognitive function.
- Boron (3 g/day): Boron is a trace mineral that supports bone health, testosterone levels, and cognitive function.
- HMB-Ca (3 g/day): A metabolite of leucine, HMB helps preserve muscle mass (according to corporate-sponsored studies), especially useful during caloric restriction or aging.
- Vitamin D3 (5000 IU/day): Critical for immune health, bone density, and mood regulation. Most people have suboptimal levels, especially in northern latitudes.
- Vitamin K2 (120 mcg/day): Works synergistically with vitamin D to direct calcium into bones and teeth and prevent arterial calcification.
- Niacinamide (200 mg/day): A form of vitamin B3 that supports cellular energy metabolism and may have anti-aging effects via sirtuin activation.
- SEED Probiotic (1 capsule/day): A high-quality probiotic for gut health, digestion, and immune support.
- NMN/NR (350 mg/day): Boosts NAD+ levels, a molecule critical for mitochondrial function and DNA repair, potentially slowing aging processes.
- Aged Garlic Extract (2400 mg/day): Supports cardiovascular health, blood pressure, and immune function.
- Melatonin (0.3 mg/day): Low-dose melatonin improves sleep quality and may have antioxidant and anti-cancer benefits.
Evidence-Based (Not Currently Taking)
Siim recognizes these supplements have scientific support but chooses not to take them, often because he gets their benefits through diet.
- Alpha GPC → Brain health, memory, cognition
- Inositol → Blood sugar control, neurotransmitter balance
- Chromium picolinate → Blood sugar, cholesterol
- Citrulline malate → Blood flow, athletic performance
- Medicinal mushrooms → Immunity, inflammation modulation
- Glucosamine sulfate → Joint support
- Zinc picolinate → Immune health, hormone balance
- Nattokinase → Cardiovascular health, clot prevention
- Taurine → Cardiovascular and metabolic function
- Digestive enzymes → Gut health, nutrient absorption
- Curcumin → Anti-inflammatory, liver health
- NAC (N-acetylcysteine) → Antioxidant, immune support
- Ashwagandha → Stress reduction, hormone balance
- L-theanine → Relaxation, focus, sleep support
Supplements Siim Avoids
Based on his research, Siim avoids these due to questionable benefits or potential harm.
- Resveratrol → Limited evidence for longevity
- Spermidine → Poor absorption, no reliable level increase
- Calcium → Risk of hypercalcemia, heart issues
- Iron → Can contribute to oxidative stress, atherosclerosis
- Herbal supplements → Risk of liver toxicity
- Most fish oils → Risk of rancidity; use only certified brands
- Vitamin A → Risk of liver damage at high doses
What You Can Do
Siim Land’s supplement routine reflects a science-driven approach to longevity: focusing on foundational health, strategically using performance enhancers, and avoiding hype-based or risky products. With that being said, prioritizing diet, exercise, sleep, and other lifestyle choices over supplements is recommended for younger individuals. These supplements may have more of a beneficial effect on older individuals, sedentary individuals, and overweight individuals.
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