Last Updated: August 6, 2024

Table of Contents

• Siim Land's Foundational Supplement Stack ⭐
• A Deep Dive into the Protocol: The Science Behind the Stack
  • Collagen Peptides & Glycine
  • Creatine Monohydrate
  • TMG (Trimethylglycine / Betaine)
  • Omega-3 Fatty Acids (EPA & DHA)
  • Magnesium
  • Astaxanthin & Hyaluronic Acid
• Other Supplements Discussed by Siim Land
  • N-Acetylcysteine (NAC)
  • Berberine
  • Vitamin K2 (MK-7)
  • Aged Garlic Extract
  • Nattokinase
  • Ashwagandha
  • Vitamin D3
• Beyond the Pills: The Lifestyle That Powers the Protocol
• Conclusion: Key Lessons from Siim Land's Approach

In the world of longevity and biohacking, it’s easy to get lost in a sea of extreme protocols, thousand-dollar supplements, and routines that feel more like a full-time job than a path to better health. We’ve seen figures like Bryan Johnson spend millions to turn back the clock, an approach that is fascinating but utterly inaccessible for most of us.

But what if there’s another way? A more grounded, practical path to a long and healthy life?

This is where Siim Land comes in. A best-selling author, anthropologist, and respected voice in the health space, Siim represents a different kind of biohacker. His approach isn’t about chasing perfection at any cost. Instead, it’s about building a foundation of resilience. He champions the non-negotiable pillars of health, diet, exercise, sleep, and stress management, as the bedrock upon which everything else is built. For Land, supplements are not a shortcut or a replacement for this foundation; they are strategic, evidence-informed tools used to enhance an already robust system.

In this guide, we'll take a deep dive into Siim Land’s complete supplement protocol and the science behind his choices. . Most importantly, we’ll place it all within the lifestyle context that truly makes it work, offering a pragmatic blueprint for anyone looking to enhance their healthspan.

Who is Siim Land?

Siim Land is a best-selling author and anthropologist known for his pragmatic approach to longevity.His work isn't just academic; it's a personal mission driven by a family history of early mortality, which motivates him to take preventative health seriously.Land's philosophy blends ancestral wisdom with modern science, focusing on building a resilient body through evidence-based lifestyle choices and targeted supplementation.

Siim Land's Foundational Supplement Stack

Before we dive into the details, it's important to note that Siim Land’s stack is remarkably stable and foundational. These aren't supplements he cycles in and out based on the latest trends; they are the core components he takes daily to support his specific lifestyle and longevity goals. He has mentioned this protocol consistently across his website, podcast, and interviews.³

Because Siim doesn't always specify brands (with a few exceptions), I've compiled a list of high-quality options prioritizing those mentioned by Siim. These brands are known for their purity, potency, and commitment to third-party testing.

Here is a quick overview of his daily protocol.

A Deep Dive into the Protocol: The Science Behind the Stack

At first glance, Siim Land's stack might look like a list of popular health supplements. However, a closer analysis reveals a highly integrated and synergistic system. It's not a random assortment of compounds; it's a cohesive protocol designed specifically to support the demands of his high-protein diet and rigorous, hybrid-athlete training regimen, all while targeting key pathways of aging.

The entire system is built around a few core pillars: supporting methylation, maximizing glutathione synthesis, and ensuring structural integrity. His high-protein diet and intense training create specific metabolic demands—a need for methyl groups, robust antioxidant defenses, and constant structural repair. His supplement choices directly address these demands in a virtuous cycle. For example:

1. His high-protein diet increases the body's need for methyl groups and can raise levels of an amino acid called homocysteine.
2. He takes Creatine externally, which spares the body from having to use up its own precious methyl groups to produce it internally.
3. He adds TMG, a potent methyl donor, to further support this cycle and help manage homocysteine.
4. He takes high doses of Glycine and Collagen to provide the building blocks for glutathione (the body's master antioxidant) and to balance the high intake of another amino acid, methionine, from his protein-rich diet.

This interconnectedness shows a deep, systems-level understanding of biology. Let’s break down each component.

Collagen Peptides & Glycine

What They Are: Collagen is the most abundant protein in the human body, forming the primary structural framework for our skin, bones, tendons, and ligaments. Glycine is a non-essential amino acid that is a primary component of collagen and plays numerous other critical roles in the body.

Siim's Rationale: Siim takes this combination for several key reasons: to provide the building blocks for healthy skin and joints, to support the body's own collagen synthesis, and, most critically, to leverage glycine's powerful systemic benefits. He specifically notes that he uses glycine to increase the synthesis of glutathione and to prevent methionine overload from his high-protein diet.¹²

The Scientific Evidence: Clinical research supports the use of hydrolyzed collagen peptides for improving skin hydration, elasticity, and reducing wrinkles.¹² It's worth noting, as Siim does, that some of this research is funded by companies that sell collagen, creating a potential conflict of interest.¹² Glycine, however, has an even broader research base. It has been shown to extend lifespan in animal models like mice and rats.¹² Its primary mechanisms are thought to be its role as a rate-limiting precursor to glutathione, the body's master antioxidant, and its ability to mimic the effects of methionine restriction, a known longevity pathway.¹²

Dose & Timing: Siim takes 10 g of collagen peptides and 10-15 g of glycine daily.³ He includes the collagen in his morning protein shake.³ Glycine is often taken before bed, as some studies suggest it can improve sleep quality by lowering core body temperature.

Brand & Quality Recommendations: Look for "hydrolyzed" collagen peptides, as this means the protein has been broken down into smaller, more easily absorbed units. Brands like Thorne, Klean Athlete, BulkSupplements offer high-purity options.

Creatine Monohydrate

What It Is: Creatine is one of the most studied and validated supplements on the planet. It's a natural substance that helps your muscles produce energy during heavy lifting or high-intensity exercise. But its benefits extend far beyond the gym.

Siim's Rationale: Siim takes creatine for the well-known benefits of muscle strength and maintenance, which is crucial for healthy aging.³ However, his reasoning is more nuanced. He also values it for its cognitive benefits and its role in sparing methyl groups. By taking creatine exogenously, his body doesn't need to expend its own resources (including methyl groups) to synthesize it, freeing up those resources for other vital processes like DNA repair.³ He has even detailed a "creatine megadose experiment" on his platforms, showing his deep interest in exploring its full potential.¹⁴

The Scientific Evidence: The evidence for creatine's effect on strength, power, and muscle mass is overwhelming. For longevity, maintaining muscle mass is one of the single most important predictors of healthspan. Emerging research also points to significant benefits for cognitive function, particularly in tasks that require short-term memory and quick thinking, as well as potential mood-supporting effects.

Dose & Timing: Siim uses a maintenance dose of 100 mg per kilogram of bodyweight per day or around 5 grams daily. This is a standard, effective dose for reaping the benefits without needing a "loading" phase.

Brand & Quality Recommendations: Stick with Creatine Monohydrate, the most researched form. Because of its popularity in the athletic world, choosing a brand with NSF Certified for Sport certification, like Klean Athlete or Thorne is a safe bet.

TMG (Trimethylglycine / Betaine)

What It Is: TMG, also known as betaine, is a compound derived from the amino acid glycine. Its key feature is that it carries three methyl groups, making it a powerful "methyl donor."

Siim's Rationale: Siim takes TMG to support the body's methylation cycles. This is particularly important for him because of his high-protein diet and creatine intake. Methylation is a fundamental biological process required for everything from DNA expression to neurotransmitter synthesis. TMG helps recycle homocysteine—a potentially harmful amino acid that can accumulate with high protein intake—back into the useful amino acid methionine, supporting cardiovascular health and freeing up other methyl donors.³

The Scientific Evidence: Methylation is inextricably linked to aging. As we get older, our methylation patterns can become dysregulated, which is a hallmark of the aging process. TMG has been shown in studies to support healthy homocysteine levels. It works in synergy with creatine (by supporting methylation) and glycine (as it is a glycine derivative), forming the core of Siim's systematic approach.

Dose & Timing: Siim takes 2 g of TMG daily.³

Brand & Quality Recommendations: This is a straightforward single-ingredient supplement. Reputable brands like NOW or Life Extension are excellent choices for ensuring a clean, accurately dosed product.¹⁵

Taurine

What It Is: Taurine is a semi-essential amino acid found in high concentrations in the brain, heart, and muscles. It acts as a powerful antioxidant and plays a key role in mitochondrial health and cellular stability.

Siim's Rationale: Siim takes taurine specifically for its benefits on cardiovascular and mitochondrial function.³ He is clearly up-to-date on the latest longevity research, as taurine has recently become one of the most exciting molecules in the field.

The Scientific Evidence: The longevity world was set abuzz by a major 2023 study published in Science that found taurine deficiency is a driver of aging in animals. Supplementing with taurine increased the healthspan and lifespan of mice by 10-12% and improved the health of middle-aged monkeys. While human trials are ongoing, taurine's known roles in supporting cardiovascular health, protecting mitochondria from oxidative stress, and maintaining central nervous system function make it a highly promising longevity agent. Siim has discussed taurine in longevity roundtable discussions with other experts, showing it's a key area of focus for him.¹⁶

Dose & Timing: Siim takes a substantial dose of 6 g per day.³ This is a large dose but is in line with the amounts being explored in human studies aiming to replicate the effects seen in animal research.

Brand & Quality Recommendations: For larger doses like this, buying pure taurine powder from a brand like Life Extension, NOW, or Jarrow  is often the most cost-effective and convenient approach.

Omega-3 Fatty Acids (EPA & DHA)

What It Is: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are essential omega-3 fatty acids that our bodies cannot produce efficiently. They are critical components of cell membranes throughout the body.

Siim's Rationale: Siim's goal with omega-3s is to support brain health, protect his heart, and reduce systemic inflammation.³ He notes that while he eats fish 3-4 times a week, that alone is often not enough to reach optimal blood levels, making supplementation necessary.⁷

The Scientific Evidence: The evidence for omega-3s is robust. High blood levels are strongly associated with a lower risk of cognitive decline, dementia, and Alzheimer's disease.¹² Research also shows that EPA, in particular, reduces the risk of death from heart disease. Generally, DHA is considered more critical for the brain, while EPA is more impactful for the heart and inflammation.¹² Omega-3s work primarily by resolving inflammation, a key driver of nearly every chronic age-related disease.

Dose & Timing: Siim takes 2-3 g of combined EPA and DHA daily.³ This is a solid therapeutic dose aimed at achieving the high blood levels associated with health benefits.

Brand & Quality Recommendations: This is one supplement where quality matters immensely. Fish oil can easily go rancid (oxidize), which would make it harmful rather than helpful. Look for brands that are third-party tested for purity, potency, and, most importantly, oxidation levels. The gold standard is the IFOS 5-Star certification. Brands like Nordic Naturals and Carlsons consistently meet this standard.

Magnesium

What It Is: Magnesium is often called the "master mineral" for a reason. It acts as a cofactor in over 300 enzymatic reactions in the body, governing everything from energy production to muscle contraction and sleep regulation.

Siim's Rationale: Siim takes magnesium for broad-spectrum physiological support, with a particular focus on improving sleep and managing stress.³

The Scientific Evidence: Magnesium deficiency is common and can lead to a wide range of health issues. Adequate magnesium intake is linked to better blood pressure control, improved insulin sensitivity, and stronger bones. For sleep, magnesium helps regulate neurotransmitters that promote calm and relaxation, and it can bind to GABA receptors, which is the body's primary calming neurotransmitter.

Dose & Timing: Siim takes 400 mg of elemental magnesium daily, typically in the evening to aid with sleep.³

Brand & Quality Recommendations: Siim has a partnership with BiOptimizers for their Magnesium Breakthrough product, which contains seven different forms of magnesium.¹⁷ The theory is that different forms have different absorption rates and may be utilized by different tissues. For those who prefer a single-ingredient approach, Magnesium Glycinate or L-Threonate is an excellent, highly bioavailable choice that is easy on the stomach.

Astaxanthin & Hyaluronic Acid

What They Are: Astaxanthin is a powerful carotenoid antioxidant that gives salmon and flamingos their pinkish hue. Hyaluronic Acid (HA) is a glycosaminoglycan, a gooey substance that our body produces naturally to keep tissues hydrated and lubricated, especially in the skin and joints.

Siim's Rationale: Siim uses this duo primarily for skin and antioxidant support. Astaxanthin is for its potent ability to neutralize free radicals and protect against oxidative stress, with benefits for skin and eye health. HA is taken to support skin hydration and joint health from the inside out.³

The Scientific Evidence: Astaxanthin is considered one of the most powerful antioxidants in nature. Some studies suggest it may help protect the skin from UV damage and improve skin elasticity. For HA, Siim adopts a very responsible and transparent view. While some human studies show that oral HA supplementation can improve skin moisture and reduce wrinkles, he correctly points out that many of these studies are sponsored by the companies making the supplements, which is a significant conflict of interest.¹² This balanced perspective is a hallmark of his evidence-based approach.

Dose & Timing: Siim takes 12 mg of Astaxanthin and 200 mg of Hyaluronic Acid daily.³

Brand & Quality Recommendations: For Astaxanthin, look for natural forms derived from Haematococcus pluvialis microalgae; BioAstin and NOW are top brands. For HA, brands like Pure Encapsulations and Jarrow are reliable choices.

Other Supplements Discussed by Siim Land

Beyond his foundational daily stack, Siim Land often discusses other supplements that he has used himself or recommends for specific situations. These are not always universal recommendations but rather targeted tools to be considered based on individual needs, specific health goals, or even the results of blood tests. This situational approach underscores his philosophy of using supplements intentionally, not indiscriminately.

N-Acetylcysteine (NAC)

NAC is a supplement form of the amino acid cysteine. It is a powerful antioxidant and acts as a precursor to glutathione, the body's master antioxidant.¹⁸ It's often used to support respiratory health by promoting healthy lung tissue and has been studied for its potential to reduce inflammation and break up biofilms in the lungs.¹⁸ Common dosages in studies range from 600 mg to 1,200 mg per day.²⁰

Recommended Brands: Thorne, Pure Encapsulations

Berberine

Berberine is a bioactive compound extracted from several different plants, including a group of shrubs called Berberis.²¹ It has a long history of use in traditional Chinese medicine and has gained modern popularity for its metabolic benefits. Research suggests it can help lower blood sugar levels, improve insulin sensitivity, and support healthy cholesterol levels. It's also been studied for its anti-inflammatory and anti-obesity effects.²² Doses of up to 1,500 mg per day, typically divided into three 500 mg doses before meals, have been used safely in studies for up to six months.²⁴

Recommended Brands: Thorne, SOLARAY

Vitamin K2 (MK-7)

Vitamin K2 is a fat-soluble vitamin that plays a crucial role in directing calcium to the right places in the body. The MK-7 form is a particularly bioavailable subtype found in fermented foods.²⁶ Its primary benefit is supporting both bone and cardiovascular health by helping to bind calcium to bones while preventing it from accumulating in arteries and soft tissues.²⁷ It works in synergy with Vitamin D3 to ensure proper calcium metabolism.²⁷ Recommended dosages for bone health are typically in the range of 100–200 mcg per day.²⁸

Recommended Brands: Thorne, Jarrow

Aged Garlic Extract

This is a specific form of garlic that has been aged for up to 20 months to increase its antioxidant potential and create stable, odorless compounds.²⁹ It is well-researched for its cardiovascular benefits, including supporting healthy blood pressure and cholesterol levels.³⁰ Studies have also shown that aged garlic extract can help reduce markers of inflammation, such as IL-6 and TNF-α, particularly in adults with obesity.³² Doses in studies vary, but amounts from 600 mg to 2,400 mg daily have been used.³³

Recommended Brands: Kyolic, Life Extension

Nattokinase

Nattokinase is an enzyme extracted from a traditional Japanese food called natto, which is made from fermented soybeans.³⁴ It is known for its powerful fibrinolytic properties, meaning it can help break down blood clots.³⁴ This action is believed to support cardiovascular health by improving blood flow and lowering blood pressure.³⁴ It has also been studied for its potential to improve sinus and gut health.³⁴ The typical dosage used in studies is 100–200 mg per day, which often corresponds to 2,000 fibrinolytic units (FU).³⁴

Recommended Brands: NOW, Doctors Best

Ashwagandha

An adaptogenic herb from Ayurvedic medicine, ashwagandha is best known for its ability to help the body manage stress.³⁵ It works by helping to regulate cortisol, the body's primary stress hormone.³⁵ Clinical trials suggest it can significantly reduce feelings of stress and anxiety, and may also improve sleep quality, especially in those with insomnia.³⁵ Dosages of 250–600 mg of a root extract per day are commonly used and appear to be effective.³⁶

Recommended Brands: Thorne, Jarrow

Vitamin D3

Known as the "sunshine vitamin," Vitamin D3 is a hormone that our skin produces when exposed to sunlight.³⁷ It is essential for immune function, bone health (by facilitating calcium absorption), and heart health.³⁷ Since many people have insufficient sun exposure, especially in certain climates, deficiency is widespread, making supplementation a common recommendation.³⁸ While the RDA is around 600-800 IU per day for adults, many people need 1,000-5,000 IU per day to hit optimal blood levels of 40-70 ng/dl.

Recommended Brands: Thorne, Life Extension

Beyond the Pills: The Lifestyle That Powers the Protocol

I cannot stress this enough: Siim Land's supplement stack would be far less effective without the powerful lifestyle foundation he has meticulously built. The supplements are enhancers, not saviors. They work because his body is already primed for health through his daily habits. This is the most important lesson to take from his approach.

• Diet: Siim practices a form of intermittent fasting, eating only two meals a day. His first meal is a protein shake around 10 AM, and his second is a large, Mediterranean-style meal around 4-5 PM.³ This meal is rich in cruciferous vegetables, fish, beans, and healthy fats from olive oil. His macronutrient split is roughly 25% protein, 25% fat, and 50% carbohydrates, designed to fuel his athletic endeavors while maintaining excellent metabolic health.³
• Exercise: His routine is that of a true "hybrid athlete," combining strength and endurance. It includes three 45-minute resistance training sessions per week (a push-pull-legs split), one high-intensity interval training (HIIT) session using the strenuous Norwegian 4x4x4 protocol, and two 60-minute Zone 2 cardio sessions per week. On top of this, he walks 10,000-12,000 steps every day.³
• Sleep: He maintains strict sleep hygiene. This includes a consistent bedtime around 10 PM and wake-up time around 6 AM, wearing blue-light-blocking glasses for at least an hour before bed, keeping his bedroom cool, and using a sleep mask. He also uses a very low dose of melatonin (0.3 mg) on some nights to support his circadian rhythm.³
• Stress Management & Recovery: Siim leverages hormesis—the principle of using beneficial stressors to make the body stronger. His primary tools are frequent sauna sessions (4 times a week for 20 minutes) and active recovery methods like daily walking and stretching. He also emphasizes the importance of social connection, spending quality time with his wife and dog to de-stress.³

Conclusion: Key Lessons from Siim Land's Approach

So, what can we learn from Siim Land's pragmatic approach to longevity? It’s not about copying his stack pill for pill, but about understanding the principles that guide him.

1. Foundation First, Always. The most powerful takeaway is that supplements are just that—supplemental. The real, lasting gains in health and longevity come from mastering the fundamentals: a nutrient-dense diet, a consistent and comprehensive exercise routine, optimized sleep, and intelligent stress management.¹ Before you even think about a complex supplement regimen, nail these down.
2. Supplement with Synergy and Intent. Siim's stack is a masterclass in synergy. It’s not a random collection of "anti-aging" pills but a cohesive system where each component supports the others and addresses the specific demands of his lifestyle. Ask yourself why you are considering a supplement. What problem is it solving? How does it fit into your broader health strategy?
3. Embrace Pragmatic Resilience. Perhaps the most refreshing lesson from Siim Land is the rejection of neurotic perfectionism. His goal is to build a resilient, adaptable system that can thrive in the real world, not a fragile one that shatters at the first sign of stress.⁴⁰ Health is not about achieving a perfect score on a test; it's about having the strength and vitality to live a full and meaningful life.

Ultimately, Siim Land provides a powerful and accessible alternative to the extreme end of biohacking. He encourages us to start with the simple, foundational habits that have the biggest impact, and to use supplements as smart, targeted tools to help us along the way.

Disclaimer: I am not a medical professional, and this article is for informational and educational purposes only. The information provided here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Siim Land is also not a medical professional. Please speak with your doctor or a qualified healthcare professional before adding any new supplements to your routine, as many can have significant effects and potential interactions that should be monitored by a medical expert.

Affiliate Disclosure: To help support the work we do at Jake's Journey, this article contains affiliate links. If you purchase a product through one of our links, we may receive a small commission at no extra cost to you. We only recommend products that we trust and believe in.

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