#255 Supplements I Am Taking - Siim Land

Siim Land (0:00)

Hey, welcome back to the channel, my name is Siim Land, and in this video, we're gonna talk about what kind of supplements am I taking. So make sure you click the like and subscribe for future videos about optimizing your health and performance. Do it! First of all, I have to say that, you know, you shouldn't take exactly what I am taking, because, you know, we're different people, we have different goals, maybe we have different conditions, different requirements, et cetera, et cetera. So what I am taking is just based upon my own research and my own, let's say, understanding of my goals, what I think I need. We mostly have to do with just overall health, longevity, of course, like building muscle and staying clean and fit, et cetera, those are also things that I do focus on, but the supplementation mainly has to do with just longevity, biohacking and that sort of thing. All right, let's start off. I have like these supplements laid out here. I'm gonna start off with like some regular ones. You know, what are the ones that I think that most people may want to need to take? The biggest, one of the most common nutrient deficiencies is actually magnesium deficiency. So that's why I am taking a magnesium supplement quite on a regular basis. The best kind of brands that I know about is BiOptimizers Magnesium Breakthrough, because they have all these different kinds of seven types of magnesium in there, like magnesium, chelate, citrate, bisglycinate, malate, L3N8, torate, orotate, as well as like a bit of manganese and vitamin B6. So this is pretty much the most full spectrum magnesium supplement. There are different types of magnesiums. They have different effects on the body. Generally, I think that if you are taking at least some kind of a magnesium supplement, whether it be one of the better ones, like glycinate, citrate, malate, torate, L3N8, those are generally the better ones. The worst ones are like oxide, and citrate is also not the most absolute best one. But yeah, generally, if you're taking some kind of a magnesium, it doesn't have to be this full spectrum one, you're gonna be just fine. It's just that I prefer to get the best, basically the best brand out there. Next up is of course, vitamin D is a very big nutrient deficiency. So I don't take like a vitamin D every day, it's summer at the moment, so I'm getting more natural sunlight, so I probably don't need to take like a vitamin D supplement. But during the winter months, I definitely do take at least like 2000 to 4000 IUs on a daily basis. The minimum I would ever take is maybe like 1000 It also depends on your blood tests. If your vitamin D levels are already between 60 to 80 nanograms per deciliter, then that is the optimal zone for health, for vitamin D. Below 60, below 30 is gonna be considered like deficient. So if you are, let's say like 20 nanograms, then you would probably need to increase your vitamin D dose a little bit. And yeah, but you know, the best source is still the sun. You know, in Estonia, we don't have like that much sun all the time. It's only like for a few months of the year, we do have the sun. So that's why I'm taking like a vitamin D supplement for just precautionary measurements. And one important thing with vitamin D is also that you need to take it with magnesium, because magnesium almost like, you know, helps to utilize the vitamin D better, helps directly into the better sources. And the same applies to vitamin K2. So if you're taking vitamin D, then I usually take magnesium and vitamin K2 together with that as well. So vitamin K2 is also important for the vitamin D, but it has other roles for like cardiovascular health, bone health, hormones, and that sort of thing. There are different kinds of vitamin K2. MK4 is generally, what research finds is that MK4 doesn't raise your serum vitamin K2 levels, whereas MK7 does. So this one that I have is MK7. It's 200 micrograms per tablet, which is already 200% of the RDA. So it's more than enough, and it's a pretty convenient one.

So those are that. What else do I take? Another mineral that is quite, let's say underrated in my opinion is boron. So boron is usually part of this plant cell walls, and it helps in the human body, at least helps with things like vitamin D utilization. It's also important for testosterone production by lowering sex hormone-biting gobulin. So usually let's say a lot of people aren't getting enough boron, and that's also one of the reasons you may have a suboptimal testosterone levels, et cetera. But it also is important for the bones. So osteoporosis prevention, inflammation levels, boron helps with that. And the kind of optimal daily dose of boron is gonna be three milligrams a day. And most people, unless you're eating, let's say dried prunes, which are the richest source of boron, then you're probably not gonna get getting a lot of it. So yeah, I take this boron capsule not every day, maybe like every other day. So three milligrams is from this one capsule. It's a pretty convenient and easy way to get it done.