Bryan Johnson is a self-proclaimed longevity expert who has gained considerable attention for spending $2 million a year on reducing his biological age. 

While his anti-aging Blueprint Project has included a few controversial treatments — like receiving a blood transfusion from his 18-year-old son and passing it on to his elderly father — his extensive supplement regime has sparked the most attention. 

In this guide, we’ll examine Bryan Johnson’s supplements list and give you a detailed breakdown of what, when, and why he takes specific products. We’ll finish by exploring whether you can use some of his practices in your routine and what you can do to better understand your body's needs.

How many supplements does Bryan Johnson take?

Bryan Johnson’s supplements list includes more than 100 compounds taken as powders, tablets, and capsules, designed to support different aspects of his health.

This regime promotes his organ health, boosts longevity, improves cognitive function, and maintains high energy levels. He also measures his nighttime erections, claiming his score is equal to an 18-year-old, thanks to this protocol.

Bryan Johnson’s list of supplements is created by a team of around 30 doctors and longevity experts based on current scientific studies and extensive tests Johnson undergoes. 

Many of these supplements have proven health benefits for the general public, but most of them are tailored to his needs.

[Instagram](https://www.instagram.com/p/C8IwI-oP7FY/?img_index=1)

Johnson used to take more than 100 pills before he and his team realized this was unrealistic. It was both complicated to schedule and challenging to chug them all down. To solve this problem, they created the Blueprint Stack, his personal supplement line now available for sale.

Blueprint supplement stack

Source: Blueprint Protocol

Blueprint Stack consists of seven multivitamin and multimineral products containing 74 compounds that Johnson takes daily, as well as his proprietary extra virgin olive oil brand called Snake Oil.

These products include:

1. Longevity Mix: A proprietary blend that promotes vitality, stress relief, and high focus. It contains 14 potent ingredients like creatine, ashwagandha, L-lysine, Glycine, CaAKG, etc.

2. Essential Capsules: Each serving contains 26 nutrients in clinical trial doses that support sleep, muscle recovery, and longevity. Key ingredients include B vitamins, vitamin D3, Vitamin E, Boron, Manganese, Zinc, and CoQ10.

3. Essential Softgel: This softgel formula supports heart health, vision, and overall well-being. It contains seven essential nutrients, including lutein, zeaxanthin, lycopene, vitamin K1, vitamin K2, and astaxanthin.

4. NAC + Ginger + Curcumin: A combination of three potent ingredients designed to combat oxidative stress, reduce inflammation, and support liver health. 

5. Red Yeast Rice + Odor-Free Garlic: A supplement that improves healthy cholesterol levels and cardiovascular health. It also supports liver health without the unpleasant garlic smell. 

6. Blueberry Nut Mix: A blend of blueberries, macadamia nuts, and walnuts that offers healthy fats, omega-6s, and essential minerals. 

7. Nutty Pudding: A plant-based pudding with 26 grams of protein and 300 mg of cocoa flavanols per serving, beneficial for muscle function and cognitive performance.

Bryan Johnson’s supplements routine: Timing and doses

Source: Blueprint Protocol

The former tech entrepreneur has turned anti-aging into a full-time job and has a strict supplementation schedule. He takes different supplements at precise times during the day, including upon waking up, at dinner (11 a.m.), and before bed. 

His team organizes his supplements two weeks in advance, so he essentially has a personal pharmacy at home.

Here’s Bryan Johnson’s supplement routine at a glance for anyone brave enough to try it.

Upon waking up

Johnson starts his day by mixing and drinking his Longevity Mix, along with three other compounds:

1. Collagen Peptides 12.5 g: Improves skin health, joint health, and muscle recovery

2. GOS 1/2 tsp: A prebiotic that supports gut health and digestion

3. Inulin 1 tsp: Another prebiotic that promotes digestion

After drinking this prebiotic-rich mix, he proceeds to chug down 20 pills that contain:

• Acarbose 200 mg (Rx): A prescription medication that regulates blood sugar levels

• EPA/DHA/DPA 800 mg: Omega-3 fatty acids for heart, brain, and overall cardiovascular health

• Garlic 1.2 g (kyolic): Aged garlic extract that regulates blood pressure and supports longevity

• Metformin ER 1,500 mg (Rx): A prescription drug used to control blood sugar levels

• NR (450 mg) or NMN (500 mg): Compounds that boost NAD+ levels, improving cellular energy and promoting healthy aging

• ProButyrate 600 mg: A supplement that supports gut health and reduces inflammation

• Proferrin 10.5 mg: A heme iron supplement designed to improve iron levels and red blood cell production

• Blueprint Essentials (3 pills)

• Blueprint Softgel (1 pill)

• Blueprint NAC + Ginger + Curcumin (3 pills)

• Blueprint Red Yeast Rice + odor-free garlic (1 pill)

[Instagram](https://www.instagram.com/p/Cqs9TsluoIB/)

With dinner at 11 a.m.

After working out for one hour, having breakfast, and going through the rest of his daily routine, it’s time for Bryan’s 11 a.m. dinner — his last meal of the day. Along with this meal, he takes a few more supplements, most of which he also takes in the morning:

• NAC 1,800 mg: A powerful antioxidant that supports liver detoxification and boosts the immune system

• Acarbose 200 mg (Rx)

• EPA/DHA/DPA 800 mg

• Garlic 1.2 g (kyolic)

• Metformin ER 500 mg (Rx)

• Proferrin 10.5 mg

Before bed

Bryan Johnson takes his sleep seriously — so seriously that he even calls himself a professional sleeper and prides himself on achieving eight months of perfect sleep.

[X](https://x.com/bryan_johnson/status/1824078073018581129)

To fall asleep faster and improve overall sleep quality, he takes 300 mcg of melatonin before bed. Melatonin is a natural hormone that regulates the circadian rhythm, and studies support its effectiveness in improving sleep quality.

A clinical study found that administering 300 mcg of melatonin before bedtime significantly improved sleep onset and sleep quality without causing “hangover” effects the day after, supporting Bryan’s stance.

Other dietary supplements

Besides pills and powders, Bryan Johnson’s supplement list also includes a few dietary supplements that he typically adds to his meals. These include:

| Product                | Recommended daily amount | Description                                                                                                                         |
|-----------------------|-------------------------|-------------------------------------------------------------------------------------------------------------------------------------|
| Extra virgin olive oil | 45 ml                   | Bryan’s favorite dietary ingredient, known for supporting heart health, reducing inflammation, and improving brain function.        |
| High polyphenol cocoa  | 6 grams                 | A cocoa rich in polyphenol antioxidants that protects against oxidative stress, improves blood flow, and boosts cognitive function. |
| Pea/hemp protein       | 29 grams                | A plant-based protein powder that provides amino acids for muscle performance and recovery.                                         |
| Fermented foods        | N/A                     | Foods like kimchi or sauerkraut, rich in probiotics, that improve gut health, digestion, and immune function

The scientific evidence behind Bryan Johnson’s supplement routine

Bryan Johnson’s supplement list is based on scientific studies and created by a team of 30+ experts. Despite this, his approach is experimental in some areas as certain supplements are backed by substantial scientific evidence, while others have mixed results in clinical trials.

Here are a few supplements with strong scientific evidence:

• Omega-3: Studies show that omega-3 fatty acids (EPA/DHA) support heart health, reduce inflammation, and improve brain function. A 2020 meta-analysis showed clear benefits for cardiovascular health.

• Curcumin: Another compound known for its potent anti-inflammatory and antioxidant properties. Numerous studies support its effectiveness in reducing oxidative stress and inflammation.

• NAC (N-Acetyl Cysteine): Studies have shown that NAC can help with numerous diseases, such as lung, liver, kidney, and cardiovascular, by combating oxidative stress and inflammation.

Examples of supplements with limited research and mixed results in clinical studies include:

• Calcium Alpha-Ketoglutarate: Several studies have shown that Calcium Alpha-Ketoglutarate may regulate aging in mice by reducing the frailty index. However, no human studies have supported these claims so far.

• Lithium Orotate: A 2007 study found that lithium orotate can lead to lithium toxicity if used improperly, citing side effects such as nausea and mild tremors. Another study found that lithium orotate may reduce kidney function.

How much does Bryan Johnson’s supplement protocol cost?

Source: Blueprint Protocol

Bryan Johnson has devoted his life to reducing his biological age and doesn’t spare any costs to achieve this. He spends around $2 million a year on his Blueprint project, although most of it is spent on various tests and innovative therapies, including gene therapy and red-light therapy.

His supplements regime is not as expensive, but the costs add up over time. His Blueprint Stack costs $361 per month, or around $12 per day. In addition, he takes another 14 supplements, almost doubling the daily and monthly expenses.

A Reddit user attempted to follow Bryan’s longevity protocol by buying 27 supplements from his recommended lists individually. The total cost came to $880, while the daily expense was around $20.

To fully replicate Bryan Johnson’s routine, you’d need to budget around $600 per month, not including the cost of ingredients for his diet. Since his supplement stack complements his diet, it would make sense to factor that in as well. In that case, you’d be looking at roughly another $20 a day, depending on where you live, totaling $1,200 a month.

Should you take all of these supplements?

While Bryan Johnson’s supplement routine may offer some benefits, it might not be worth the time, effort, and cost for everyone. His protocol involves taking dozens of pills and powders daily, which can be overwhelming and expensive.

[Instagram](https://www.instagram.com/p/C7-k03VpM3q/)

The clinical research supporting most of his Blueprint Stack is strong, but the list is mainly based on his personal tests, which may not apply to you. There are also risks of side effects when combining so many supplements, especially when done without medical supervision. One Reddit user tried following Bryan’s longevity program and developed a rash on day seven. Not being able to pinpoint the exact cause, he decided to quit.

Instead of following a one-size-fits-all approach, choosing a more effective and scientifically proven personalized health plan might be better. 

To understand your body and its needs, you can start with whole-genome sequencing. This will give you valuable insights into your health, potential risks, and paths to improving your overall well-being.

Nucleus Premium: Simple and insightful 

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Unlike other commercial tests, such as 23andMe or Ancestry, Nucleus goes beyond your genetic makeup by considering your lifestyle factors, such as age and BMI, providing a personalized list of health risks. With these insights, you can create a customized supplementation protocol that addresses your body’s weak points.

[X](https://x.com/melanter/status/1782094104068862183)

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Bonus: Nucleus is the go-to DNA platform for many genetics and longevity enthusiasts, including Bryan Johnson. He swabbed to get his Nucleus all-in-one health insights in the 2024 Don't Die Summit in San Francisco. You can watch the video here! 

Featured image source: Blueprint Protocol