#346 Glycine Side-Effects, Which Supplements to Take with Food - Siim Land Q&A

Siim Land (0:00)

Hey, welcome back to the channel. My name is Siim Land, and today we do another Instagram Q&A. If you want to ask me a question, then make sure you follow me on Instagram, at Siim Land, where I do those Q&As regularly. All right, so question number one, would you advise dairy for everyone? So I do think that dairy is a great source. Obviously, it's the number one source of calcium, and the chances are, if you're not eating any dairy, then it's very hard to reach your daily calcium RDA. And, you know, the consequences of that have to do with mostly later, in a few decades, like your risk of osteoporosis and osteoarthritis, and just frailty increases. If you're not getting enough calcium, you're gonna have more brittle bones. Obviously, the most impactful thing for your bones and joints is resistance training and some aspects of exercise. But they have found that lifelong, adequate calcium intake, adequate vitamin D levels, and physical exercise are the biggest contributors to bone health later in life as well. So I think that if you're not allergic to dairy, then you should have a little bit. Some of the number one or best sources of dairy, in my opinion, are cottage cheese and curd. Even regular cheese, these fermented cheeses, raw cheeses are actually very good for spermidine even. But cottage cheese is very good protein, and you get plenty of calcium from there as well. Yogurt, kefir are great. I'm not huge on regular milk. I think that's kind of, you don't get that good micronutrients from there, and it's like the calories aren't necessarily worth it, but small amounts is still fine. But raw dairy, raw milk, could be a great source. If you're allergic, then I don't think that's obviously not worth it. If you have lactose intolerance, obviously, or if you are just allergic to milk, you get acne or something like that, then it's probably not that worth it. The substitute for that would be the... for the calcium would be like fish bones. So sardines, herring, salmon, mackerel, all these smaller fishes, you can get the bones or you can get the calcium from the bones, which is the best source. And other like just chicken bones or ligaments, tendons, beef bones, ribs, soft ribs are very good for the calcium as well. So you just have to consume more of those foods if you're unable to consume some dairy. But a little bit of dairy, if you aren't allergic is great because there's actually some research showing that dairy also is associated with more leaner body composition and more muscle mass because it's very kind of anabolic. And it also helps to reduce some, or it binds to some of the fat that you eat. So if you have a fatty meal, some dairy next to it, the calcium and the dairy, will bind to some of the fats, which will help with the body composition and the leanness. If you want to truly know the state of your health and disease risk, then check out Insight Tracker. Insight Tracker is an at-home biomarker service that you can use to test up to 43 different biomarkers, like lipids, liver enzymes, inflammation, sex hormones, and much more. The process is simple. You order the test kit to your home, use the little fingerprint device to give your blood, send it back, and you get results to your online dashboard or app. You can get a 25% discount of all their tests if you head over to siimland.com forward slash inside tracker, that's in one word. And you can use the code siimland at checkout. That's siimland.com forward slash inside tracker, and the code is siimland.

Is it okay to mix your creatine and collagen and take it together? Yeah, I don't think there's nothing wrong with that.

Creatine is best absorbed with water, and yeah, the collagen will also be obviously better if you mix it with some water.

How much vitamin D if you are very deficient? So, you know, it depends on the reason why you are vitamin D deficient. If it's winter and you haven't been exposed to sun for months and months, then yeah, maybe it's worthwhile to take like 5,000, 10,000 IUs for a few weeks to boost your vitamin D levels back up, because, you know, the consequences of not doing so, I think, are greater. Like, your risk of over-cause mortality is much bigger from having those low levels of vitamin D than taking a supplement for a few weeks to kind of boost your levels. Back up again. If you have like normal vitamin D levels, then yeah, you don't need to take the supplement. Just kind of try to get more natural sunlight exposure, depending on the season. If it's summer and your vitamin D levels are low, then obviously just go outside, spend more time outside. And there are like some critical nutrients also that help you to absorb vitamin D or produce it. So like boron and cholesterol actually are very important for that, or sulfur, so that you pretty much convert the cholesterol in your body into the hormones and stuff. So yeah, you have to pretty much eat sulfur-rich foods, cruciferous vegetables, meat, eggs, fish, as well as boron-rich foods like dried plums, raisins, just mostly like plants and vegetables in the skin of the plants and vegetables, you get the boron, or take a boron supplement. Obesity is harmful for the vitamin E levels, so if you have low vitamin E levels, then you need to lose the fat, because the fat pretty much like steels and the vitamin D.