#402 My New Supplement List, Omega-3s and Atrial Fibrillation Risk, and More - Q&A

Siim Land (0:00)

In this video, I'm going to share with you my new updated list of the supplements that I'm taking. And I'll also cover other questions related to diet, supplements, exercise, and blood work. The first question, where is your new updated supplement list that you said you're gonna share with us? Yes, I've been talking about my new updated supplement list for a while, and I actually published it last week, so you can get it, the full list of all the supplements, and you can write those at siimland.co forge slash supplement dash list, but I'm gonna break down some of the key supplements that I'm taking myself right now, and my goal is primarily longevity and anti-aging. I don't take supplements for any other reason, like I don't take supplements for weight loss or muscle growth on a regular basis or cognition or nootropics, anything like that, but these are the supplements I'm taking on a daily basis. So glycine, 10 grams a day, most importantly for collagen synthesis, but glycine is also important for glutathione, creatine, and heme synthesis, so just a very universal supplement almost that I think is safe, well-tolerated, and a lot of benefits. I don't take 10 grams of the powder glycine entirely. I'm getting also some glycine from, for example, gelatin powder that I can add to my yogurt, or I can just make gelatin desserts out of it. So you just use the gelatin powder, make jello, and add some berries or something like that. It tastes pretty good, very low calorie, and pretty high in glycine. Next, collagen peptides. So I take this because there's several human clinical trials that show it helps with skin rejuvenation or reduces wrinkles, and helps with skin elasticity. So collagen goes down in your skin, starting in your 20s already, and you don't want to play catch up. And collagen peptides in human clinical trials have also been shown to help with cardiometabolic risk factors. So it goes beyond just the skin side. Next, omega-3 is two to three grams a day. I'm taking the dose of two to three grams because I'm trying to increase my omega-3 index, which is an objective biomarker that you can track, and a higher omega-3 index over 8%, which looks at the amount of EPA and DHA in your red blood cells.

That is associated with reduced neurodegeneration, reduced heart disease, and reduced all-cause mortality. So I'm trying to get my omega-3 index above 8%. So my current score is 9%, which is already in the lowest risk category, but I'm trying to get my index to 10% to 11% as of right now. It's hard to do it with just food, or it's much faster to do it with some supplements, omega-3 supplements, but you can also do it with food if you just eat, only fish pretty much every day.

So I'm not eating fish every day. I'm eating it quite often, but not every day. So I'm just supplementing with the two to three grams of omega-3s.

And the thing with this omega-3 index is that it changes. So the turnover of red blood cells is six months. So it takes six months to change or see a change in your results. So the last time I did it was a few months ago.

Got a score of 9%. I'm gonna do it again in two months.

And I'm expecting to get like at least 10%, maybe even 11%, which is my goal right now. So I'm like adjusting my dose based on my omega-3 index. So I'm not taking more than that.

And I'm going to maybe reduce the intake once I reach the proper index that I want. Next, hyaluronic acid, 200 milligrams a day.

And this also has been shown to help with skin hydration and skin elasticity in human trials. Astaxanthin, 6 to 12 milligrams a day. Recently added it to my stack because it also has clinical trials showing it helps with skin anti-aging.

And there's also clinical trials that it helps with blood pressure, inflammation, lipids. So one of the unique effects of astaxanthin is that it protects against UV radiation. So it's the summertime right now, or we are heading into the summertime. And there's a lot more sunlight here in Estonia as well. So I'm just taking it as skin protector against excess UV radiation. And lastly, TMG, 1,000 milligrams a day. This I'm taking to lower my homocysteine, which was slightly elevated, so I'm trying to get that below as well.

And this 1,000 milligram dose, it might not be enough, we'll see. But I could even have to increase it up to two to three grams per day, but TMG has many other benefits as well. So it supports methylation, obviously, but also helps with exercise performance. And these are the six supplements I'm taking right now. I've obviously taken a lot more in the past, and this is the current supplement stack as of now. I also have some supplements that I'm taking on and off. So a few times a month or a quarter or a few times a year. So I'm not taking these daily. And these aren't like in my regular routine. So berberine, one gram a day helps with lipids, blood sugar, inflammation, as well as waist circumference. So if I'm trying to lose some weight, or if I'm trying to get my blood sugar very low or lower, then I'm taking some berberine. And like a larger dose of one gram, I've found to be more effective than just 400 milligrams, which is the regular dose. Creatine, three grams a day. So the reason I don't take creatine all the time is because it has been found to reduce VO2 max, probably because of increasing water weight or just increasing muscle mass, for example. So if you just have too much mass, then your VO2 max would slightly be lower. So I'm not trying to maximize muscle strength and muscle growth right now. I'm mostly focusing right now on VO2 max. So I'm trying to get that even higher as well. So I'm not taking creatine for that reason right now. Boron, three grams a day. That's gonna be for reducing sex hormone binding globulin, which then increases free testosterone.