HOW TO FINALLY FIND THE RIGHT SUPPLEMENTS TO

LOOK AND FEEL YOUNGER AND BE MORE PRODUCTIVE

BY INKA LAND, MSC

Hi, I’m Inka
I HELP BUSY PROFESSIONAL TO LOOK AND FEEL YOUNGER, BE MORE PRODUCTIVE, AND APPLY EVIDENCE-
BASED WELLNESS PROTOCOLS TO AGE BACKWARDS.

You know the feeling; standing in the supplement aisle, staring at rows of bottles, wondering what actually
works–if any? You’re not alone. The wellness industry is a confusing mess. Some supplements are game-
changers. Others? Just expensive pee.

I get it because I’ve been there. My health journey wasn’t just professional—it was personal too. In my 20s,
I was thriving on paper. I was deep into neuropsychology, sports science, and nutrition, running my own
health business, writing about cutting-edge research. But how I felt inside? Mostly wrecked. Chronic
fatigue. Gut issues. Anxiety. Hormonal chaos. Dull skin and acne breakouts. The worst part? I was "doing
everything right," yet my body was falling apart. Doctors shrugged. Their advice was just to “Eat healthy,
exercise, and stress less.” Not exactly groundbreaking—especially since I was already doing all of that.

So, I went all in. I tested over 1,000 biomarkers, experimented relentlessly, and read the hard science of
longevity, metabolism, and cellular repair. Over the year, I rebuilt my health and now I feel stronger,
sharper, and more energized than ever. And you know what’s funny? I actually aged backward. My
biological age is now 10 years younger than my chronological age. That’s when I realized the standard
medical system is failing us. The future is longevity science and regenerative medicine.

Now, I help people like you do the same. Because even the smartest people—entrepreneurs,
performers, high-achievers—come to me with the same questions:

"Which supplements do I actually need?"

"Which brands can I trust?"
"How do I take them for max absorption?"

So I wrote this quite to give you the answers. No fluff. No guesswork. Just science-backed essentials
that actually move the needle. I break down 10 key supplement categories—from skin and brain health to
energy, gut, and detox—so you can build a protocol that works for you. Because taking supplements isn’t
about following trends. It’s about strategy, science, and results.

Let’s get started. Your future self will thank you.

With love, Inka

Inka Land, 2 x MSc, BSc, TEDx speaker,
podcast host, YouTuber, 2x author
 MY STORY

Before we discuss supplements, I want to share some of the

results that fueled my professional and personal passion for
nutritional, metabolic, and regenerative strategies.

It’s not to show off—it’s to show what’s possible.

If you’ve struggled with your health, I hope it gives you hope
and reassurance that that transformation is within your reach.
Here are some things I experienced
– And You Can Too

BODY COMPOSITION
Measured with bi-yearly DEXA

BEFORE AFTER

Osteopenia Above average bones mass

Sarcopenia Above average muscle mass

Apple shape Hourglass shape

Underweight Optimal weight

Low visceral fat

Bad fat distribution Optimal subcutaneous fat
Optimal fat distribution

METABOLISM
Measured with CGM, bi-yearly labs, and ketone and blood sugar meters

BEFORE AFTER

Energy imbalance Energy balance

Burning fat while maintaining

Running on carbs
metabolic flexibility

Carb & coffee cravings Energy balance

Bad blood sugar control Optimal insulin and blood sugar

 SKIN
Measured with bi-yearly AI skin analysis and detailed photos

BEFORE AFTER BEFORE AFTER

Fine lines Reversed

Acne scars Reversed

Acne Reversed

UV damage Reversed

Dehydration Reversed

BRAIN HEALTH AND COGNITION

Measured with validated mental health questionnaires, DSM-V symptoms, qEEG, and
neuropsychological and cognitive assessment

BEFORE AFTER BEFORE AFTER

Chronic anxiety Reversed

Panic disorder Reversed

ADD type focus issues Reversed

Brain fog Reversed

Chronic migraines Remission

HORMONES
Measured with bi-yearly labs, DUTCH test, ovulation strips, and cycle trackers

BEFORE AFTER

No ovulation Normal ovulation

Chronic amennorea Optimal cycle

Low hormones Optimal hormones

 GUT
Measured with gut microbiome analysis, leaky gut analysis, symptoms, and biomarkers

BEFORE AFTER
BEFORE AFTER

Bloating Flat belly

Dysbiosis Restored microbiome

Leaky gut Reversed

CARDIOVASCULAR HEALTH
Measured with Vo2max testing, 8sleep, Oura, and HR monitors

BEFORE AFTER

Easily fatigued Superior Vo2max

Low HRV +15 points

SLEEP
Measured with 8sleep, Oura, and PSQI

BEFORE AFTER

Insomnia
Optimal sleep score (>90)
Sleep score <70
At top edge of all 8sleep users
Night-time anxiety
 I didn’t start with perfect health or ideal genetics—I faced my share of challenges.

But through root-cause healing, science, and a regenerative lifestyle, I transformed

stress and health struggles into longevity, performance, energy, and balance.

This journey didn’t just improve my health—it reshaped my entire life. It can shape
your too. For me, it led to a fulfilling marriage, a meaningful career, and deeper, more
authentic relationships with people that inspire me and help me excel in all life areas.

It showed me that true health isn’t just about feeling good; it’s about living fully,
with clarity, purpose, and the energy to achieve all your life goals.

Now I’m helping others do the same.

Thank you for letting me share my story. Now, let’s dive into the strategies that’ll
boost your health, wellness, and life power.

OUR GREATEST GLORY IS NOT IN NEVER FAILING,

BUT IN RISING EVERY TIME WE FALL

– KONG QIU
 DISCLAIMER
The information in this guide is for educational and informational purposes only. It’s not medical
advice and can’t be used for diagnosing or treating a health problem or disease. Always consult
your doctor regarding medical conditions and never disregard professional medical advice or
delay seeking it because of something you have read in this guide or internet. Using information in
this guide is at the sole risk of the reader. This guide contains links to other third-party websites
solely for the reader’s convenience and Inka Land do not recommend or endorse the contents of
the third-party sites.
How Can Supplements Help You?

Between 40% and 85% of the U.S. population uses supplements including
vitamins, minerals, herbal products, proteins, and amino acids. Supplements
contain bioactive compounds and nutrients with measurable effects on
energy, focus, cognition, skin, hair growth, weight, fat mass, blood sugar,
inflammation, joints, and other areas of health – even lifespan!

For example, collagen tripeptide and hyarulonic acid are skin building blocks
and can visibly reduce wrinkles and improve skin hydration. Another good
example is creatine monohydrate – a natural energy molecule that enhances
muscle strength and mental energy. A third example is L-tyrosine – a dopamine
precursor that can upregulate dopamine levels and improve focus. This guide
is more than list of supplements - I’ll review the roles and the mechanisms
briefly, along with recommended dosages.

Supplementing is to complement a healthy diet, not to replace it.

Supplementing can address deficiencies, repair damage, or take your health to

the next level. But they will not replace food and a heathy diet. Ever.

WITH SO MANY OPTIONS AVAILABLE, HERE ARE SOME KEY TIPS

FOR STARTING A SAFE SUPPLEMENT ROUTINE:

1. Understand how the supplement works in your body.

2. Buy from reputable, high-quality brands with lab testing.
3. Avoid unnecessary fillers and sweeteners.
4. Store in cool, dry, dark places
5. Refrigerate fish oil, liquid vitamins, probiotics, and NMN.
6. Discard expired supplements.
7. Always consult your doctor first, especially if you have a health condition,
you take medications, or you’re pregnant or breastfeeding.

References
https://pubmed.ncbi.nlm.nih.gov/10464471/
https://pubmed.ncbi.nlm.nih.gov/21178089/
https://pubmed.ncbi.nlm.nih.gov/35166304/
How Do Supplements Work?
Supplements target various biological mechanisms in the body – here’s supplement division
based on their function or biological role in the body highlighting the mechanism of action,

ROLE WHAT IT DOES EXAMPLE

Building blocks for proteins, L-tyrosine, a dopamine precursor,

PRECURSORS
neurotransmitters, and hormones. supports focus.

Magnesium, a cofactor in 300+

Change enzyme activity for
ENZYME REGULATORS enzymatic reactions, supports overall
biochemical reactions.
health.

Activate or block receptors to alter cell L-Theanine, a modulator of GABA-

RECEPTOR REGULATORS
signaling receptors, support relaxation.

Sulforaphane, a Nrf2 activator, reduce

GENE REGULATORS Regulate gene expression.
inflammation.

Modulate the synthesis, release, or Melatonin, a hormone, promotes

HORMONE MODULATORS
action of hormones. sleep.

CELL SIGNALING Quercetin, a bioflavonoid, lowers

Alter intracellular signaling.
MODULATORS inflammatory signaling.

Neutralize free radicals and oxidative Glutathione, the master antioxidant,

ANTIOXIDANTS
stress (lower inflammation) lowers inflammation.

SUPPORT MITOCHONDRIA Improve mitochondrial energy CoQ10, key energy molecule, boosts
(ENERGY) production. mitochondria.

SUPPORT GUT Butyrate, a short-chain fatty acid,

Promote healthy gut bacteria.
MICROBIOME supports gut health.

Remove toxins, heavy metals, and Chlorella, an algae, eliminates heavy

DETOXING AGENTS
microplastics. metals.

Quercetin, a bioflavonoid, eliminates

SENOLYTICS Eliminate aging cells.
aged or damaged cells.
Example: N-Acetylcysteine (NAC)

N-acetylcysteine (NAC) is a precursor of antioxidant

glutathione which neutralizes free radicals, detoxes,
and lowers inflammation. It also has its own benefits to
the neurotransmitter system. Supplementing with NAC
can lower inflammation, support detox, and improve
NAC neurological health, making it a versatile supplement
N-A C E T Y L C Y S T EIN E
for overall wellness. Combine with glycine for potential
anti-aging benefits.

https://www.mdpi.com/2076-3921/10/6/967

CLICK TO WATCH MY VIDEO ON THE TOPIC

Supplement categories
Another way to think of supplements is by their chemical or nutrient category. This
table gives examples.

CATEGORY EXAMPLES

L-Tryptophan
AMINO ACIDS L-Tyrosine
Glutamine

Phosphatidylcholine
PHOSPHOLIPIDS Phosphatidylserine
Phosphatidylinositol, etc.

VITAMINS A, B1, B2, B3, B5, B6, B9, B12, C, D, E, K

Magnesium
MINERALS Zinc
Iron, etc.

Curcumin
PHYTOCHEMICALS Quercetin
Apigenin, etc.

Omega-3 (EPA/DHA)
FATTY ACIDS Omega-6
ALA

DHEA
HORMONES Melatonin
Pregnenolone

CoQ10
COENZYMES
Magnesium

Glutathione,
ANTIOXIDANTS Alpha-Lipoic Acid
Astaxanthin

Lactobacillus
PROBIOTICS Bifidobacterium
Saccharomyces boulardii

Inulin
PREBIOTICS Pectin
D-Mannose

Activated Charcoal
CHELATING AGENTS Chlorella
(THESE BIND TOXINS) Zeolite
Quercetin
 Supplements
In the following pages, I’ll highlight some of my top
evidence-based supplements for health. I’ve narrowed
it down to the top three or four per category, focusing
on what they are and how to use them.

Then, I’ll share simple tips on how to choose, store, and

use these supplements for the best results.

N.B. Examine.com is a great place to find more

supplement choices if you want to.

5
Categories
ENERGY

SKIN

FOCUS

BRAIN FUNCTION

BRAIN HEALTH

BLOOD SUGAR

GUT HEALTH

SLEEP

FETOX

5
How to get more energy
VITAMIN B COMPLEX
Vitamin B complex include multiple B vitamins. They acts as cofactors in converting food
to energy (that is, carbohydrates, fats, and proteins). Supplementation may be particularly
beneficial for individuals with malabsorption issues, low dietary intake of B vitamins (e.g.,
vegans or plant-based), or genetic variants like MTHFR and COMT that impair vitamin
metabolism. It aids in optimizing energy production and cognitive function, especially in
cases of deficiency. Watch my video on optimizing B12 levels.

MCT OIL
These fats help your cells use ketones for energy, making them especially effective when
you're fasting. They also help control blood sugar levels and fat loss. I take them in the
morning to enhance cognitive performance or before a workout. The coconut-based version
contains more C8 oil, known for its brain-boosting benefits. Store the oil at room temperature
or in the fridge and protect it from sunlight and heat. To learn more about the effects of
MCT oil, check out the episode featuring Dr. Dominic D’Agostino.

COQ10 (UBIQUINOL)
CoQ10 (Coenzyme Q10) is a potent antioxidant that boosts mitochondrial energy production,
reduces fatigue, supports the heart, and eases migraines. This is especially beneficial for those
with low CoQ10 levels, which can decline due to aging, metabolic disease, mold illness, virus,
or another medical condition. I usually take 100-200 mg of liposomal CoQ10 during times of
stress or low energy – the benefits improve over time. It’s lipid-soluble, so take it with fat.

6
How to Anti-Age the Skin
HYARULONIC ACID (HA)

HA (hyaluronic acid) provides internal moisture, helps with skin regeneration, and
boosts collagen production for smooth, plump skin. Many people apply HA serums to
the face to hydrate the skin; however, to get it to reach the deeper layers you need an
oral supplement too. Ideally, use both. Effective doses start at 150 mg daily but I take
300 mg and it’s been the best skin hydration protocol for me.

ASTAXANTHIN
Astaxanthin is a potent antioxidant that protects skin from
UV damage – it’s like an internal sunscreen. It improves
skin texture, reduces wrinkles, enhances moisture, and
prevents sunburn from the inside. Optimal doses start at
4 mg daily, but you can go higher too. I take 6-12 mg per
day. It’s fat soluble so take with food. Learn more from
my interview with Dr. Alexis Ortega

COLLAGEN TRIPEPTIDE
Collagen tripeptides are smaller, better-absorbed protein
fragments compared to regular hydrolyzed collagen. They
improve skin elasticity, hydration, and collagen – making skin
smoother, more plump, and younger. It’s especially important
to start supplementing after the age 25, as the body’s natural
collagen production drops. Opt for a multiform collagen
product to also benefit joints, cartilage, gut, hair, nails, eyes,
and muscles. I take 5-10 grams of multi-collagen daily
(studied dose), always with tripeptides (3g/d). The difference
to regular collagen supplements is huge! My favorite is the
IncaCao multi-collagen complex because it contains tri-
peptides (get a discount with code INKA)

9
 How To Stop Sugar Cravings
L-TRYPTOPHAN
L-tryptophan is a precursor to serotonin, a neurotransmitter that regulates appetite and
cravings for carbohydrates, including sugar. Low serotonin levels can trigger sugar
cravings as carbohydrates boost brain serotonin levels. What lowers serotonin? Mostly
stress, lack of sleep, a low-carbohydrate diet, lack of sunlight, or lack of exercise. Taking
500-1000 mg of L-Tryptophan can temporarily support serotonin and reduce
carbohydrate cravings — especially when paired with exercise, sunlight exposure, and
stress management because they’re needed for serotonin conversion.

B6
IRON
FOLATE VITAMIN D
VITAMIN D SUNLIGHT DARKNESS
STRESS MANAGEMENT
SEROTONIN N-ACETYL MELATONIN
TRYPTOPHAN 5-HTP (5-HT) SEROTONIN

5-HTP

ELECTROLYTES (SODIUM, POTASSIUM, AND MAGNESIUM)

Cravings can be caused by electrolyte deficiency. It’s important to replenish electrolytes
after sweating, fasting, sauna use, caffeine, traveling, and water loss. The easiest way is to
mix an electrolyte powder with water when cravings arise, or do this preventively if you
tend to lose electrolytes due to lifestyle. What depletes electrolytes? Low-carb diets
(carnivore and ketogenic diets), sauna, exercise, drinking coffee, and sweating.

Learn more from this episode with Dr. James DiNicholantonio

This electrolyte mix from Noordcode is my favorite (use code INKA for a discount).

7
How To Focus Better

L-TYROSINE
Tyrosine is an amino acid that supports alertness, focus, and motivation by being the
precursor of dopamine and norepinephrine. A scientific review showed that tyrosine might
be particularly helpful for focus when dopamine or norepinephrine are temporarily depleted
due to stress. A typical dose is 500 mg to 2000 mg, depending on your needs.

CAFFEINE + L-THEANINE
Caffeine blocks a sleep-hormone called adenosine and increases stress hormones cortisol
and noradrenaline, boosting focus and alertness. Because it increases sympathetic nervous
system, it can also cause jitters or anxiety. Combining caffeine with L-theanine, a calming
amino acid, creates a balanced effect that improves cognitive performance and helps to
sustain focus for longer. A common dose is 100 mg of caffeine with 200 mg of L-theanine.
Note that if you’re prone to brain fog or have cognitive fatigue, caffeine may also blur your
focus, because it reduces blood flow to the brain. Watch my video on L-theanine.

BACOPA MONNIERI
Bacopa Monnieri is an herb that support focus, cognitive function, and calmness Although no
clear mechanism of action is yet established, it seems to increase acetylcholine and brain
blood flow and has antioxidant qualities against brain inflammation. It’s also shown to
improve ADHD symptoms. Take 300 mg per day in the morning for alertness and focus.
How to Calm Anxiety
Anxiety is a biopsychological state that includes both feelings and nervous system imbalance.
Supplements can’t address the underlying thinking patterns, but they can help calm down the
nervous system and stress response.

L-THEANINE
L-theanine calms anxiety, eases stress, and prevents hyperactivity. It’s not sedative but it
increases alpha waves in the brain, which helps with relaxation, calmness, and creativity.
L-theanine also supports immunity and gut health, especially if combined with L-glutamine. I
love to take it with morning coffee to balance the effect, or in travels and before busy events to
calm the mind. Watch this video to learn more: I used L-Theanine, and here’s what happened

MAGNESIUM L-THREONATE

Magnesium L-Threonate can reduce stress due to its

ability to travel to the brain (it crosses the blood-brain
barrier). It has impressive research in various neurological
outcomes, including Alzheimer’s disease. In general,
magnesium promotes calmness by blocking excessive
nerve signaling. You can take 1-2 grams of Mg-LT (~ 120-
200 mg of elemental magnesium) during the day or 1 hour
before bed to support sleep.

N-ACETYL-CYSTEINE
NAC is an amino acid that helps reduce obsessive and
compulsive behaviors, including those seen in OCD, body-
focused repetitive behaviors, and addiction. It boosts
glutathione, the body’s master antioxidant, which helps
reduce inflammation and support neurological health when
used for 8-12 weeks (or up to 6 months). Since long-term use
isn’t well-studied, I recommend taking regular breaks.

Watch these videos to learn more

1. I used NAC and here’s what happened
2. NAC for OCD and Body-Focused Repetitive Behaviors

8
How To Boost Brain Function (cognition
+ mental energy)

CREATINE MONOHYDRATE
Creatine monohydrate is a natural substance that increases cellular energy, mental energy,
cognition, and muscle strength. It’s beneficial during mentally or physically demanding life
periods and after sleep deprivation. It can even improve sleep duration after exercise. I take
3-5 grams on days when I need extra energy or have done resistance exercise. It’s also safe
before bed and has no immediate impact on blood sugar.

NMN (250 MG IN THE MORNING WITH WATER)

NMN is a precursor to NAD+, a molecule essential for cellular energy production and often
called the "anti-aging" molecule due to its role in supporting metabolic health and DNA
repair. By boosting NAD+ levels, NMN can increase cellular energy and overall vitality. A
common starting dose is 250 mg, and for best results, pair it with TMG (trimethylglycine). It’s
possible to test

Learn more in episodes with

1) Dr. Elena Seranova
2) Dr. Nicola Conlon.

CHOLINE
Choline is an essential nutrient that supports the brain, liver, and energy. It’s a precursor for
acetylcholine, a neurotransmitter for attention, memory, neuroplasticity, mood, and muscle
control. Higher intake of choline is linked to better cognition, and it protects against
dementia. dietary choline is also important (found, for example, in meat, egg yolks, liver, and
salmon). There are many supplement forms of choline, but Alpha-GPC and citicholine are the
best for brain health and mental performance. A common dose for supplementation is
around 250-500 mg daily.

6
How to Balance Blood Sugar
BERBERINE
Berberine is a natural compound that helps lower blood sugar by improving insulin
sensitivity and reducing the liver’s glucose production. It's a great option to manage
blood sugar and lipids naturally. I take 500 mg with meals, especially when having
carbs, and it helps as you can see from my average blood sugar levels in the graph.

My HbA1c (average blood sugar) went from 5.5 % to 5.1

% after supplementing with berberine.

CHROMIUM

Chromium is best known for its effects on blood sugar regulation but also has
antioxidant, anti-inflammatory, and appetite-suppressing effects. It modestly
reduces HbA1c (~0.54%). Its mechanism of action is not well-understood, but it
seems to promote glucose transport into insulin-sensitive tissues. I sometimes
use 200 µg when eating high-carbohydrate meals to promote insulin sensitivity.
Long-term chromium supplementation is not studied well enough.

9
How to Anti-Age the Brain
BERRY POWDER (ESPECIALLY BLUEBERRY)
Berries are loaded with polyphenols that protect your brain
from inflammation caused by toxins, stress, bad sleep, and
environmental stress. A systematic review showed that
berry-based compounds enhance blood flow to the brain,
frontal lobe function, and processing speed. I’m a big fan of
berry powders—just a teaspoon gives you the antioxidant
power of 100 grams of fresh berries.

Omega 3 Fatty Acids (EPA + DHA)

Western diets contain about 14 times more omega-6 fats
compared to omega-3 fatty acids. Our ancestors ate a ratio of
1:1. The shift to high omega-6 diets is largely explained by
processed foods and seed oils. Fixing the imbalance is key for
brain health since omega-3s are building blocks for the cell
membranes and crucial for healthy neurotransmitter levels. A
longitudinal study showed that omega-3 supplements can
reduce Alzheimer’s risk by 65%. Choose a high-quality,
mercury-free supplement and store it in the fridge for freshness.
Regularly testing your omega-3 and omega-6 levels is also a
smart move. I take 3 g of Do Not Age Pure Omega3 daily.

CURCUMIN

Curcumin, the active compound in turmeric, is a powerful anti-inflammatory that crosses the
blood-brain barrier to protect neurons from oxidative damage. It helps reduce plaque build-
up linked to aging and memory loss. For better absorption, I always take it in liposomal form
or with a bit of oil.

11
 How to Fix Gut Lining
Gut health is key to your overall vitality and well-being. It plays a major role in digestion,
nutrient absorption, and immunity. Your gut even has its own nervous system, which is why
those "gut feelings" are real—it's your gut's nerve cells sending signals. When your gut is
healthy, you're more in tune with those signals, making it easier to trust your instincts.

L-GLUTAMINE
L-glutamine is an amino acid that supports gut health by strengthening the intestinal lining
and improving nutrient absorption. It helps repair the gut lining, especially when it’s
compromised by inflammation, food poisoning or antibiotics. A typical dose is 5-30 grams
per day, depending on individual needs.

SODIUM BUTYRATE
Sodium butyrate is a short-chain fatty acid that supports gut health by nourishing the cells
of the colon and reducing inflammation. It's especially helpful for strengthening the gut
barrier lining and preventing harmful toxins and bacteria from entering the bloodstream. It
also plays a positive role in immunity, mood, and energy levels. Typical doses range from
500 mg to 1500 mg per day.

BPC-157
BPC-157 is a peptide known for its tissue repair properties, including the gut tissue. It is a
synthesized analog of the Body Protection Compound which is a gut-protecting and
regenerative natural compound. I have used BPC-157 both for tendon repair and gut lining
repair, and I only have positive experiences. I use Bioprime BPC-157. They also have copper
peptides (get a discount with code INKA)
How To Sleep Better
MAGNESIUM L-THREONATE (MG-LT)

Magnesium L-threonate can cross the blood-brain barrier and directly influence brain
health. Most forms of magnesium support relaxation, but L-threonate is particularly
effective in calming the nervous system, improving memory consolidation, and reducing
cortisol levels before bed. One study showed that Mg-LT may even increase synapse
density in the hippocampus - a key brain area to memory and neuroplasticity. Optimal
dosages range from 1,500 mg to 2,000 mg per day (120-200 mg of elemental magnesium).

GLYCINE
Glycine, a small amino acid lowers body temperature, enhance REM sleep, and help to
relax the body making it a great pre-sleep supplement. Studies find that 3 g of glycine
before bedtime improves sleep quality and daytime energy levels. Plus, it tastes like
sugar, so you can add it to your evening tea for sweetness without blood sugar effect.

MELATONIN
Melatonin is a hormone produced in the brain’s pineal gland in response to darkness.
It has multiple health benefits, one being sleep induction. Small doses of 0.3 mg to 1
mg are often sufficient for sleep benefits. Melatonin is also a powerful antioxidant and
anti-inflammatory agent and can improve immune function and gut health.
How to Detox
Detoxification is the process by which the body eliminates toxins, heavy metals,
microplastics, mold, and aged cells from the body. It’s beneficial to test heavy metals and
mold load regularly (use urine analysis for mold and hair analysis for heavy metals)

QUERCETIN
Quercetin is a powerful flavonoid found in many fruits and vegetables that help to detox
from alfatoxins and aspergillus parasiticus (mold particles) found in imported foods (coffee,
nuts, peanuts), and water-damaged buildings. It’s also an antifungal agent and could inhibit
the overgrowth of yeast in the body (candida albicans).

CURCUMIN
Curcumin can bind toxic metals such as lead, aluminum, and cadmium, reducing oxidative
stress and preventing cell damage. Furthermore, it’s a senomorphic which means it clears
out aged cells from the body. The bioavailability is not great, so it needs to be taken as a
liposomal supplement or combined with piperine to enhance the absorption. Typical dose is
500–1500 milligrams daily.

BROCCOLI SPROUT EXTRACT (SULPHORAPHANE)

Broccoli sprout (and exctracts) support liver detox and the so-called NRF2 pathway that
alleviate the toxic load from various environmental pollutants. A clinical trial found that daily
consumption of a broccoli sprout beverage significantly increased the excretion of two harmful
air pollutants – benzene by 61% and acrolein by 23%.
Making Sense Of Magnesium
Magnesium deficiency can cause fatigue, muscle cramps, anxiety, irregular heartbeats, and insomnia –
many people could benefit from extra magnesium. As it often has a calming effect, it works well before
bed. However, forms like malate, L-aspartate, or L-threonate can also boost energy for some – trying it
out will tell your optimal timing for taking the supplement. It’s also good to know that high doses,
particularly citrate, may cause digestive issues—if so, try topical magnesium or Epsom salt baths. Finally,
for better absorption, smaller doses throughout the day are more effective than a single large dose.

FORM WHAT IT IS WHAT IMPROVES ABSORPTION NOTES

Magnesium bound to Constipation

Citrate High Mild laxative
citric acid Muscle cramps

Insomnia
Mild on the stomach and great
Magnesium bound to Stress, anxiety
Glycinate High for sleep.
glycine Pain
Good for long-term use.
Tension

Bound to malic acid Muscle pain Help with muscle soreness

Malate Moderate-high
(which boosts ATP) Chronic fatigue and energy levels.

Brain Fog
Best form for brain Slightly more expensive, but
Insomnia
L-Threonate health and brain Moderate-High excellent for brain health and
Anxiety & stress
magnesium levels cognition
Focus issues

Muscle tension Topical form s help with muscle

Overall magnesium High (topical)
Chloride General deficiency soreness without digestive
supplement Moderate (oral)
Fatigue upset.

High blood pressure

Magnesium bound to Ideal for heart health and
Taurate Hear palpitations High
taurine calming effects.
Anxiety

Commonly known as Muscle soreness

Epsom salts, used Stress Moderate-High
Sulfate Relaxing, used in floatation tanks
primarily for soaking or Tension (through the skin)
bathing. Anxiety

Magnesium bound to
Fatigue
L-Aspartate aspartic acid, involved in Moderate-High
Muscle soreness
energy metabolism.

Magnesium salt of orotic Heart function

Orotate Moderate-High Ideal for heart health.
acid deficiency
Buying & Using
Supplements

5
How to make supplements effective?
– Remember the Four P’s

PURPOSE
Have a clear outcome goal with the
supplements and know the science.

PRECISION
Make sure you get these right: timing,
dosing, and supporting nutrients.

PERSONALIZATION
Tailor your supplement regimen to your
age, gender, health conditions, existing
medicationsm supplements, and lifestyle.

PURITY
Choose non-toxic, lab-tested, clean
formulas without excess fillers (you don’t
need those in your body)
“Which Brand DoYou Recommend?”
I get this question a lot, and for a good reason. In 2024 there are almost 1,500
supplement manufacturers so navigating the market can definitely feel like a maze.

Do these companies lab test their products? Are they dosing accurately? Are the
ingredients they use bioavailable? Is the price tag reasonable? Is their packaging
designed to protect from UV and heat? Is their approach rooted in science? Most
importantly, do their supplements work?

The good news is that most of these questions can be answered with a quick visit to the
company's website. Look for these signs to separate wheat from the chaff.

GREEN LIGHTS

They include logos from third parties, like stamps of approval.

They list clinical trials and scientific articles on the active ingredient
They've got lab results, available in a handy PDF or upon request.
They have Good Manufacturing Practice (GMP) certification.
They've sworn off the bad fillers and sugar, so it's all substance, no fluff.
The reviews are real people sharing real experiences.
They're transparent about the products and company, like who's on the team,
their advisory board, their mission, and their values.
See examples next page.

RED FLAGS
They don't do any lab tests or provide reports, even if you ask.
Either no ingredients list, or they're using lots of fillers (see more later).
There are a lot of negative reviews, and the good ones seem faked.
They use big words excessively, like "miracle" or "revolutionary".
They don’t use words like “lab tested”, “science-based”, “researched”
They say it’s “FDA approved” Remember. FDA NEVER approves supplements
Webpage Detective Work

GREEN FLAGS - DIFFERENTIATING A HIGH-QUALITY BRAND

LAB TEST RESULTS

Balanced Vitality in Amazon.de

ADVISORY BOARD
DoNotAge.org

THIRD PARTY STAMPS OF APPROVAL

LAB TEST RESULTS IN DOWNLOADBLE PDF
https://ostrovit.com/en/

STAMPS OF APPROVAL, INCLUDING

GOOD MANUFACTURING PRACTICE

RED FLAGS - IDENTIFYING GIMMICS AND SCAMS

UNSCIENTIFIC,
EXAGGERATION WORDS
LIKE “MIRACLE”

BOLD, CONCERNING CLAIMS:

“BABY TOO WILL BENEFIT“

MAIN INGREDIENTS ARE SUGAR, FILLERS,

CORN SYRUP, OR MALTODEXTRIN (SUGAR)
Companies I often buy from
My affiliate/discount code is in parenthesis when I have one. It’s
usually 5-15 % depending on the store

Supplements
Noordcode (code INKA)
Do Not Age (code INKA)
Life Extension
NOW Foods
Bioptimizers
Doctor’s Best
Ecosh
OstroVit

Liposomal
Actinovo
Nordaid

Coffee
Not Your Average (code INKA)

Collagen
IncaCao (code INKA)

Mushrooms
Kääpä Mushrooms (code INKA)

Skincare & Dermarollers

Gin Amber
Ordinary (Huarylonic acid)
Good vs Bad Fillers
Some fillers can cause nausea, high blood sugar, toxicity, or food sensitivity symptoms.
Sometimes, a reaction to a supplement isn’t from the active ingredients, but from the fillers
used. While some fillers are necessary for shelf life or taste, many are just cheap additives.

Here’s a real-life example of how my blood sugar response to IvyBear Hair Gummies,
Europe’s most popular hair gummies. I noticed the “additional ingredients” include sugar,
glucose syrup, dextrose, and maltodextrin. Unfortunately, these are common fillers in
gummy supplements.

AVOID GENERALLY SAFE

Artificial sweeteners: Aspartame, Saccharin Cellulose (plant fibre, stabilizer)

High fructose corn syrup, Maltodextrin (sugars) Rice flour (natural binder)

Artificial colours: Titanium dioxide Microcrystalline cellulose (tablet filler)

Preservatives: Sodium benzoate, Propylene glycol Silica (anti-caking agent, stabilizer)

Vegetable capsules (HPMC) (plant-based

Magnesium silicate (similar to talc)
capsule)

Talc (may contain asbestos) Stevia (natural sweetener)

Magnesium stearate (controversial, may slow the

absorption, possibly cause gut symptoms. but VERY Gelatin (animal-derived capsule base)
common and hard to avoid)
Supplement forms
Most supplements are cost-effective in capsule or powder form, but if swallowing is a
problem, you experience gut issues, or need fast and high absorption, consider liquid
supplements, liposomal supplements or sublingual supplements. Liposomal technology
uses a lipid (fat) layer to encapsulate nutrients. Sublingual supplements are liquids or tablets
that are placed under the tongue and they absorb through the mucous membranes bypassing
the digestive system.

BIOAVAILABILI SHELF
FORM BENEFITS RISKS BEST FOR
TY LIFE

Slower absorption;
Tasteless;
potential fillers;
easy to take to
Capsule Lower absorption Moderate Long Most supplements
travels;
compared to liposomal
precise dosing.
or sublingual

Any supplement to
Higher absorption;
More expensive; enhance absorption;
Liposomal protects ingredients Very high Moderate
not always available swallowing difficulties,
from degradation.
glutathione, B12

Easy to digest; Shorter shelf life;

Swallowing difficulties;
Liquid flexible dosing; possibly preservatives; High Short
children
quick absorption. possibly bad taste

Great for B12 and

Bypasses the
Unpleasant taste; melatonin; people with
Sublingual digestive system; High Moderate
not always available gut issues; swallowing
rapid absorption.
difficulties

Inconsistent dosing;
Can mix with liquids; may clump; Amino acids, protein,
Powder Moderate Long
easy for high doses. taste issues; and electrolytes.
potential fillers
What time should I take supplement X?
The timing of certain supplements matter. Stimulatory supplements are great for the morning, fat-
soluble vitamins must be paired with meals (or fat), and calming supplements work in the evening
for relaxation and sleep.

Tip. If you’re taking fat-soluble supplement during a fast, take 1 teaspoon of extra virgin olive oil
with the supplement to improve absorption.

Stimulating Take with fat Take with food Relaxing Sedative

B vitamins
ALA Vitamin D Magnesium
Choline Vitamin K2 (MK-7) Glycine
Berberine Melatonin
L-tyrosine Vitamin E Chamomile
DHEA Melissa
Lion’s Mane Omega-3 Tryptophan
Boron Valerian
Caffeine Curcumin Magnolia Bark
Selenium Chamomile
Rhodiola Rosea Resveratrol Holy Basil (Tulsi)
Chromium Lavender
Panax Ginseng Berberine Inositol
Betaine HCl Passionflower
Ginko Bilopa Astaxanthin Lemon Balm
Digestive Lime leaves
Mucuna Pruriens CLA Apigenin
Enzymes Verbena
Cordyceps Phytosterols Reishi
Calcium Hops
Yerba Mate Lutein Chamomile
Bacopa Monnieri Zeaxanthin Lavender
Saffron

Sources DOI: 10.1016/j.cnur.2020.10.003

doi: 10.3390/biom9080356 DOI: 10.1249/MSS.0b013e31827fddc4
doi: 10.3389/fcvm.2022.822209 doi: 10.3390/molecules25061397
doi: 10.3390/nu14194046
doi: 10.3390/ijms20061305
doi: 10.3892/mmr.2010.377
DOI: 10.1053/smrv.1999.0093
Lab testing
Lab testing is great. It reveals if your supplements work for you in the way you
wanted. They’re objective representation of the outcome of your supplement
protocol.

Regular berbetine use lowered

my fasting blood sugar. I also
noticed improved energy levels
and less fatigue.

Stopping magnesium lowered my

magnesium levels. I noticed more
muscle aches.

Using Milk Thistle, TMG and NAC

optimized my liver enzymes. I
didn’t “feel” different but the data
shows it’s working.

Many clinics offer a basic blood panel as a walk-in service without a prescription. In
Europe we have SynLab. Choose the lab tests based on your health goal and protocol
you’re using. It can include, for example, vitamin and mineral status, triglycerides,
homocysteine and CRP (inflammation), omega3/6 status, hormones, gut health, biological
age, or toxin load.

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 Next Steps
Thank you for reading. Supplements can be a good start, but health &
longevity is so much more. If you want to keep crafting a healthier future,
follow my free content or consider my coaching ([email protected])

x,Inka Land
MSc, BSc, YouTuber, podcast host, author, spekaer

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