Siim Land proposes a list of specific supplements to optimize various areas of health: skin (collagen, hyaluronic acid), sports (creatine, citrulline), sleep (glycine, magnesium), focus (L-theanine, caffeine), metabolism (berberine, taurine, thiamine, chromium), inflammation (curcumin, NAC), and stress (magnesium).

noli's read

This list is based on biological mechanisms that are often recognized, though with significant nuances. Creatine for physical performance (meta-analysis, RCT) and the caffeine/L-theanine duo for focus (RCT) are widely supported by research. Magnesium for sleep and stress is well-documented, although its efficacy depends heavily on the individual's initial deficit (systematic review). The use of berberine for blood glucose control shows promising results comparable to certain medications (meta-analysis), but requires vigilance regarding quality and interactions. Collagen for the skin shows encouraging evidence, although results vary between studies (meta-analysis). In contrast, the efficacy of supplements like thiamine or chromium for blood glucose is less robust and often contextual. Finally, NAC for inflammation is an emerging field with evidence still limited in healthy humans compared to cellular models.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2NIH Office of Dietary Supplements 2026
3. 3Ide H, Lu Y, Noguchi T, Muto S, Okada H, Kawato S, et al. 2018