Siim Land is the quiet one on this list. An Estonian author with a decade of books on fasting, ketosis and metabolic health, he became a name in longevity when his measured pace of aging placed him among the slowest agers in the world, and his approach is closer to a spreadsheet than a sermon: a small daily core chosen by mechanism, a set of speculative items he cycles rather than takes every day, and food first wherever a food supplies the same thing. He also says, in public and often, that the most research-backed supplements are the boring five. This review takes his stack as he has described it, grades each item by the human evidence for the reason he gives, adds up the cost, and says which parts are worth borrowing.
Land's stack in 60 seconds. The daily core, as he has described it on his channel and in his posts and as the roundups under Sources agree: creatine, glycine, taurine, trimethylglycine (TMG), N-acetylcysteine (NAC), collagen, omega-3, magnesium and vitamin D3, with a multivitamin and astaxanthin among the items he recommends to older relatives. Cycled rather than daily: NMN, berberine and sulforaphane. Electrolytes when fasting or in ketosis. His own ranking of the most research-backed supplements is creatine, whey protein, magnesium, vitamin D3 and fish oil. Our verdict: the core is unusually well chosen, with creatine, magnesium, omega-3 and vitamin D on solid ground and glycine and NAC carrying real if early evidence; taurine and TMG are mechanism-first bets with thin human data; the cycled extras are where the uncertainty lives, and cycling them is the honest way to hold them. The whole core costs $60 to $110 a month.
The short answer: this is what a stack looks like when it is built from mechanisms by someone who reads the trials and tracks his own numbers. Copy the boring five, consider glycine at night, and treat taurine, TMG and the cycled items as the experiments he treats them as.
Who Is Siim Land, and Why Does His Stack Matter?
Land has written a shelf of books, among them Metabolic Autophagy and The Immunity Fix, and runs a long-form channel where he reads studies out loud. He does not sell a supplement line, which sets him apart from most of the people in this series; his income comes from books and courses, so his stack is not a catalogue. His pace-of-aging results, from the epigenetic clocks used in the slow-aging rankings, are what drew attention, though he is careful to say a clock reading is not proof that any one item works. That caution is the most useful thing about him.
His organizing idea is biochemical rather than product-led: support methylation (glycine, TMG, and the methyl demand of creatine synthesis), support glutathione (glycine plus NAC), and keep metabolic control (electrolytes when fasting, berberine on occasion). It is a coherent framework, and coherence is not evidence, which is where the grading comes in.
What Siim Land Takes: The Core, With the Human Evidence
The grades below are Reverse Age Lab's reading of the human research for the purpose Land gives each item. Strong means repeated randomized trials in people show the effect. Moderate means the effect is real but conditional. Early means small or short human studies with mixed results. Weak means no convincing human trials for the claim.
Item | His reason | Human evidence |
|---|---|---|
Creatine monohydrate, 3 to 5 g | Strength, muscle, brain, and sparing the methyl groups the body spends making its own | Strong for strength and lean mass; early but promising for memory |
Glycine, 3 to 5 g at night | Sleep quality, collagen, glutathione | Early to moderate: small trials show better sleep quality; the GlyNAC pilot in older adults raised glutathione and improved several aging markers |
NAC | Glutathione, with glycine | Moderate for specific uses (mucus, paracetamol overdose); early for the GlyNAC aging findings |
Taurine | Aging, after the 2023 mouse study; heart and metabolic health | Early: the striking lifespan data are in mice; human trials show small effects on blood pressure and exercise capacity |
TMG (betaine) | Methylation, homocysteine | Moderate for lowering homocysteine; no outcome trial; early for performance |
Collagen peptides | Skin, joints, tendons | Moderate for skin elasticity and joint pain in small trials; ordinary protein covers most of it |
Omega-3, 1 to 3 g | Triglycerides, brain | Moderate at 1 to 2 g; the upper end approaches the dose linked to atrial fibrillation |
Magnesium | Sleep, muscle, a common shortfall | Moderate for sleep and for people who are low |
Vitamin D3 | Bone, immunity | Moderate: corrects a low level; no extra benefit for the replete in the largest trial |
Multivitamin, astaxanthin (for parents and grandparents) | Insurance; eyes and skin | Weak to early: the COSMOS multivitamin trial found a small cognitive benefit in older adults; astaxanthin has small trials on skin and eye strain |
NMN (cycled) | NAD | Early: raises NAD; modest, mixed functional effects |
Berberine (cycled) | Blood sugar, lipids | Moderate for glucose and lipids in people with type 2 diabetes or metabolic syndrome; no data in healthy adults |
Sulforaphane (cycled) | Detox enzymes, inflammation | Early: small trials on blood sugar and inflammation markers; dose and form vary widely |
Electrolytes when fasting | Sodium, potassium, magnesium during fasts and ketosis | Sensible: replaces what fasting and low-carb eating lose; not a longevity intervention |
What the Evidence Supports
The boring five. Land's own list of the most research-backed supplements, creatine, whey, magnesium, vitamin D3 and fish oil, matches ours and Layne Norton's almost line for line, and for the same reasons: the creatine position stand and the 2023 memory meta-analysis, the protein meta-analysis, the magnesium sleep trials, VITAL for vitamin D, and REDUCE-IT with the 2021 atrial fibrillation meta-analysis setting the omega-3 dose. Cheap, proven, and where any stack should start.
Glycine at night. Small randomized trials found 3 g of glycine before bed improved subjective sleep quality and reduced next-day fatigue. It is one of the safest amino acids and costs a few dollars a month. As a sleep aid it is worth a try; as a "collagen builder" it adds little that protein does not.
Glycine plus NAC in older adults. The GlyNAC pilot trials, small and short, found the combination raised glutathione, lowered oxidative stress and improved several measures from insulin resistance to walking speed in older adults. It is the most interesting early finding on Land's list and the reason the pair is on it. Early means early: two small trials from one group, awaiting replication.
Berberine, for the right person. In people with type 2 diabetes or metabolic syndrome, berberine lowers fasting glucose and HbA1c in meta-analyses of randomized trials, in some comparisons close to metformin. In a healthy adult with normal glucose it has nothing to lower. Land cycles it, which is the right frame.
What Is a Bet, and What Is Not Worth the Money
Taurine. The 2023 Science paper showing taurine extended lifespan in mice and improved health in monkeys was the longevity headline of that year. Human trials so far show small effects on blood pressure and exercise performance, and nothing on aging. It is cheap and safe at a few grams a day, so the bet costs little, but it is a bet.
TMG. Betaine reliably lowers homocysteine, and homocysteine is linked to heart disease and dementia; lowering it with B vitamins, however, has not reduced heart events in the trials that tried. TMG for methylation is a mechanism with no outcome data behind it.
NMN and sulforaphane. NMN raises NAD and has produced modest, mixed functional results in small trials; our full reading is in NAD anti-aging supplements: benefits, evidence, and how to choose. Sulforaphane trials are small, short, and use forms and doses that differ from most products on the shelf. Cycling both is sensible; expecting either to move an aging clock is not supported.
Collagen for muscle. Collagen is a poor protein for building muscle, short on the amino acids that trigger it. Its small trials are on skin and joints. If protein is the goal, whey or food; if skin is the goal, the evidence is modest but real.
What Siim Land's Stack Costs
Retail prices in the United States as of September 2026, rounded, for a month at typical doses.
Item | Roughly per month | Evidence |
|---|---|---|
Creatine monohydrate | $10 to $15 | Strong |
Glycine | $5 to $10 | Early to moderate |
NAC | $8 to $15 | Moderate for specific uses |
Taurine | $5 to $10 | Early |
TMG | $8 to $15 | Early |
Collagen peptides | $25 to $45 | Moderate for skin and joints |
Omega-3 at 1 to 2 g | $15 to $30 | Moderate |
Magnesium | $10 to $15 | Moderate for sleep |
Vitamin D3 | $5 to $10 | Moderate, when low |
NMN, berberine, sulforaphane (cycled) | $40 to $90 in a month they are taken | Early to moderate, situational |
The daily core runs $60 to $110 a month, a third of it the collagen. The evidence-backed five inside it, creatine, magnesium, omega-3, vitamin D and protein from food, cost $40 to $70. The pattern holds again: the proven parts are cheap, and this stack has fewer expensive unproven parts than any other in the series except Norton's.
The Takeaway: The Method Is the Product
Land's stack is worth reading less for its items than for its shape: a small core chosen by mechanism and backed by trials, a ring of experiments held loosely and cycled, food used wherever food works, and numbers tracked over time. Copy the boring five. Try glycine at night if sleep is the problem. Hold taurine, TMG and the cycled items the way he holds them, as bets with an end date and a measurement. And take his own caution seriously: a good aging-clock reading is a result, not a recipe.
Build Your Own Personalized Protocol
Building a stack by mechanism, the way Land does, takes years of reading and a habit of tracking. Reverse Age Lab is built to do the reading for you and to keep the tracking honest. Rala, our patented AI, reads the human studies and real reviews behind supplements, diet and exercise, then turns them into one personalized daily protocol built around your body, your goals and your blood work, organized so the pieces work together and nothing is doubled up. It checks what you already take for interactions, redundancies and safe upper limits, and it tells you which of a stack like this one belongs in yours. Build your protocol free at reverseagelab.net/protocol, or start by running what you take through the supplement stack checker.
Frequently Asked Questions
What supplements does Siim Land take every day?
By his own account and the roundups that track it, the daily core is creatine, glycine, taurine, TMG, NAC, collagen, omega-3, magnesium and vitamin D3. He cycles NMN, berberine and sulforaphane rather than taking them daily, and uses electrolytes when fasting or in ketosis.
Why does Siim Land take glycine and NAC together?
They are the two building blocks of glutathione, the body's main antioxidant. Small pilot trials of the pair in older adults, called GlyNAC, raised glutathione and improved several aging-related measures over a few months. It is an early finding from one research group, awaiting replication, and the two amino acids are cheap and safe.
Is taurine proven to slow aging?
Not in people. A 2023 study found taurine extended lifespan in mice and improved health markers in monkeys. Human trials show small effects on blood pressure and exercise capacity and nothing yet on aging. At a few grams a day it is a cheap, low-risk bet, which is how Land treats it.
Does Siim Land sell supplements?
No. His income comes from books and courses, which sets him apart from most people in this series and is one reason his list reads more like a considered choice than a catalogue.
Which parts of Siim Land's stack are worth copying?
Creatine, magnesium, omega-3 at 1 to 2 g, vitamin D3 if a test shows you are low, and enough protein from food or whey: his own top five. Glycine at night is worth a try for sleep. The rest, taurine, TMG and the cycled items, are experiments to hold the way he does.
How much does Siim Land's stack cost?
The daily core runs about $60 to $110 a month, with collagen the largest single item. The evidence-backed part costs $40 to $70.
Sources
Land's own statements: his ranking of the most research-backed supplements, the supplements he would give to parents and grandparents, and the roundups at Longevity Notes and Jake's Journey.
Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. Journal of the International Society of Sports Nutrition, 2017. PubMed.
Prokopidis K et al. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis. Nutrition Reviews, 2023. PubMed.
Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Journal of Pharmacological Sciences, 2012. PubMed.
Kumar P et al. Glycine and N-acetylcysteine (GlyNAC) supplementation in older adults improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, insulin resistance, endothelial dysfunction, genotoxicity, muscle strength, and cognition: results of a pilot clinical trial. Clinical and Translational Medicine, 2021. PubMed.
Singh P et al. Taurine deficiency as a driver of aging. Science, 2023. PubMed.
McRae MP. Betaine supplementation decreases plasma homocysteine in healthy adult participants: a meta-analysis. Journal of Chiropractic Medicine, 2013. PubMed.
Lan Y et al. Meta-analysis of the effect and safety of berberine in the treatment of type 2 diabetes mellitus, hyperlipemia and hypertension. Journal of Ethnopharmacology, 2015. PubMed.
de Miranda RB et al. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International Journal of Dermatology, 2021. PubMed.
Baker LD et al. Effects of cocoa extract and a multivitamin on cognitive function (COSMOS-Mind). Alzheimer's & Dementia, 2023. PubMed.
Manson JE et al. Vitamin D supplements and prevention of cancer and cardiovascular disease (VITAL). New England Journal of Medicine, 2019. PubMed.
Gencer B et al. Long-term marine omega-3 supplementation and the risk of atrial fibrillation: a systematic review and meta-analysis. Circulation, 2021. PubMed.
Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a systematic review and meta-analysis. BMC Complementary Medicine and Therapies, 2021. PubMed.
Yoshino M et al. Nicotinamide mononucleotide increases muscle insulin sensitivity in prediabetic women. Science, 2021. PubMed.