Bryan Johnson Supplements List: Complete 2025 Guide to His Daily Stack, Dosages, and Anti-Aging Insights
Introduction to Bryan Johnson's Approach to Supplements
Bryan Johnson, the tech entrepreneur and founder of Blueprint, is renowned for his extreme anti-aging protocol aimed at reversing biological age. Through his "Don't Die" philosophy, documented on his website, podcasts, and social media, Johnson invests millions annually in data-driven interventions to achieve superhuman health metrics. His supplement regimen is a cornerstone of this, involving over 100 daily pills, powders, and oils, personalized via biomarkers, AI analysis, and clinical trials. Johnson's stack evolves with new evidence—he's updated it in 2025 to emphasize NAD+ precursors, senolytics, and gut health while cycling prescriptions like metformin.
This guide compiles Bryan Johnson's 2025 supplements list, based on his official protocol and analyses, including dosages, timings, and rationales. Note: Johnson's routine includes Blueprint-branded bundles (e.g., Essentials, Longevity Mix) that encapsulate multiple compounds for convenience.
Important Disclaimer
This is informational only, not medical advice. Many items are prescription (Rx) or high-dose—consult a doctor, especially for interactions or blood monitoring. Johnson's protocol is experimental and extreme.
Why Does Bryan Johnson Take Supplements?
Johnson's approach is hyper-optimized for longevity, targeting cellular repair, inflammation, metabolism, and organ function. He uses 1,000+ biomarkers to adjust his stack, aiming for the "best biomarkers on Earth." Key principles:
- Evidence-Driven: Prioritizes RCTs, animal studies, and personal data (e.g., NMN for NAD+ based on human trials showing improved muscle function).
- Comprehensive Coverage: Addresses deficiencies, autophagy, senolytics, and more via 70+ compounds.
- Risk Management: Cycles items like metformin; monitors for side effects.
- Blueprint Integration: Bundles simplify intake, with third-party testing for purity.
In his protocol, supplements complement a 2,250-calorie vegan diet, sleep optimization, and therapies like HBOT.
Bryan Johnson's Daily Supplements List (2025 Update)
Johnson's stack totals ~100 pills, split by meals. Dosages are personalized—adjust via testing. Organized in a table; Blueprint products are his brand unless noted.
| Supplement | Dosage | Timing | Brand/Example | Key Benefits/Rationale |
|---|---|---|---|---|
| NMN or NR | 500mg NMN or 450mg NR (6x/week) | Morning | Not specified | Boosts NAD+ for energy, DNA repair; human trials show aerobic/muscle benefits. |
| Ca-AKG | 1g | Morning & Dinner | Blueprint Longevity Mix | Mitochondrial health, longevity; animal studies suggest lifespan extension. |
| Ashwagandha | 600mg | Morning | Blueprint Longevity Mix | Stress reduction, hormone balance; RCTs support cortisol lowering. |
| CoQ10 | 100mg | Morning | Blueprint Essentials | Energy production, heart health; supports mitochondrial function. |
| Vitamin D3 | 2,000 IU | Morning | Blueprint Essentials | Bone/immunity; maintains optimal levels via blood tests. |
| EPA/DHA/DPA (Omega-3) | 800mg | Morning & Midday | Not specified | Inflammation reduction, heart/brain; targets high omega-3 index. |
| Vitamin C | 500mg | Morning | Blueprint Longevity Mix | Antioxidant, collagen support. |
| BroccoMax (Sulforaphane) | 17.5mg | Morning | Jarrow | Detox, cellular defense; activates Nrf2 pathway. |
| Ginger Root | 2.2g | Morning | Blueprint NAC + Ginger + Curcumin | Anti-inflammatory, digestion. |
| Garlic (Regular/Kyolic) | 2.4g regular / 1.2g Kyolic | Morning & Dinner | Kyolic | Heart health, immunity; allicin for blood pressure. |
| Fisetin | 200mg | Morning | Not specified | Senolytic; clears zombie cells, animal longevity studies. |
| Lithium (Low-Dose) | 1mg | Morning | Not specified | Mood, brain health; neuroprotective. |
| Vitamin K1/K2 (MK4/MK7) | 1.5mg K1 / 5mg MK4 / 600mcg MK7 | Morning | Blueprint Softgel | Bone/cardio health, calcium metabolism. |
| Zinc | 15mg | Morning | Blueprint Essentials | Immunity, hormones. |
| B Complex | 1/2 pill (2x/week) | Morning | Not specified | Energy, nervous system. |
| Iodine (Potassium Iodide) | 125mcg | Morning | Not specified | Thyroid function. |
| Lycopene | 10mg | Morning | Blueprint Softgel | Antioxidant, prostate/heart. |
| Spermidine | 10mg | Morning | Not specified | Autophagy, cellular renewal. |
| Proferrin (Heme Iron) | 10.5mg | Morning & Midday | Not specified | Blood health, oxygen transport. |
| Acarbose (Rx) | 200-400mg | Morning/Dinner/Midday | Prescription | Blood sugar control; longevity in animals. |
| Metformin (Rx) | 500-1,500mg | Morning/Midday | Prescription | Metabolic health; lifespan extension in models. |
| Collagen Peptides | 11-12.5g (2x) | Morning | Blueprint | Skin, joints, muscles; structural support. |
| Creatine | 2.5g | Morning | Blueprint Longevity Mix | Muscle, cognition; strength gains. |
| Prebiotic GOS | 1/2 tsp | Morning | Not specified | Gut bacteria, digestion. |
| Inulin | 1 tsp | Morning | Not specified | Prebiotic, gut health. |
| Blueprint Essentials | 2-3 capsules | Morning | Blueprint | Multivitamin (24-26 compounds) for stress, recovery, cognition. |
| Blueprint Softgel | 1 capsule | Morning | Blueprint | Vision, antioxidants (7 compounds like lutein, astaxanthin). |
| Blueprint NAC + Ginger + Curcumin | 3 capsules | Morning | Blueprint | Cellular health, inflammation; enhanced absorption. |
| Blueprint Red Yeast Rice + Garlic | 1 capsule | Morning | Blueprint | Cholesterol, heart health. |
| ProButyrate | 600mg | Morning | Not specified | Gut microbiome stability. |
| Plasmalogens (Glia & Neuro) | 1mL each | Morning | Not specified | Brain support. |
| Cocoa Flavanols | 500mg | Dinner | Not specified | Circulation, brain health. |
| Vitamin E | 67mg | Dinner | Not specified | Antioxidant protection. |
| Glucosamine Sulphate | 1,500mg | Dinner | Not specified | Joint health. |
| L-Lysine | 1g | Dinner | Blueprint Longevity Mix | Protein synthesis, immunity. |
| L-Tyrosine | 500mg | Dinner | Not specified | Neurotransmitters. |
| Turmeric (Curcumin) | 1g | Dinner & Bed | Blueprint NAC + Ginger + Curcumin | Anti-inflammatory. |
| Taurine | 1g | Dinner | Blueprint Longevity Mix | Heart, hydration. |
| Viviscal | 1 pill | Dinner | Not specified | Hair growth. |
| NAC | 1,800mg | Dinner/Midday | Blueprint NAC + Ginger + Curcumin | Glutathione, detox. |
| Genistein | 125mg | Dinner | Not specified | Hormone balance. |
| Extra Virgin Olive Oil | 30-45mL | Dinner | Blueprint | Healthy fats, anti-inflammatory. |
| Pea/Hemp Protein | 29g | Dinner | Blueprint | Muscle repair. |
| Dark Chocolate | 15g | Dinner | Not specified | Antioxidants. |
| Melatonin | 300mcg | Bed | Not specified | Sleep regulation. |
| Candesartan (Rx) | 8mg | Midday | Prescription | Blood pressure. |
| Jardiance (Rx) | 10mg | Midday | Prescription | Cardio protection. |
| Levothyroxine & Armor Thyroid (Rx) | 112mcg Levothyroxine / 60mg Armor | Midday | Prescription | Thyroid management. |
| Oral Minoxidil (Rx) | 3.75mg | Midday | Prescription | Hair growth. |
| Repatha (Rx) | 140mg/ml (biweekly) | Midday | Prescription | Cholesterol reduction. |
Detailed Breakdown of Each Supplement
Longevity Precursors (NAD+, Autophagy)
NMN/NR and Spermidine boost cellular energy and renewal, backed by trials for muscle and aging. Ca-AKG and Fisetin target mitochondria and senescent cells.
Anti-Inflammatory/Antioxidants
Omega-3s, Curcumin, Ginger, and Garlic reduce inflammation; Vitamin C/E and Cocoa support oxidation defense.
Vitamins/Minerals
D3, K variants, Zinc, B Complex address deficiencies; monitored via labs.
Protein/Gut Support
Collagen, Creatine, Prebiotics like GOS/Inulin aid recovery and microbiome.
Prescriptions
Metformin/Acarbose for metabolism (cycled); others for specific conditions.
Supplements Bryan Johnson No Longer Takes
- PRP Injections: Discontinued for hair; no visible improvements.
- Resveratrol: Dropped due to insufficient evidence.
- High-Dose Certain Items: Adjusted based on 2025 biomarkers.
How to Optimize Your Own Supplement Routine Like Johnson
- Biomarker Testing: Use labs for NAD+, inflammation (e.g., hs-CRP).
- Quality Sources: Third-party tested; start with Blueprint bundles.
- Gradual Introduction: Add one category weekly.
- Track & Adjust: Apps for metrics; consult MD for Rx.
- Lifestyle Synergy: Pair with calorie restriction, exercise.
Frequently Asked Questions
How many pills does Bryan Johnson take daily?
Approximately 100 pills, but bundles reduce this to around 20-30 servings.
What is the cost of Bryan Johnson's supplement stack?
The full stack costs approximately $300-500 per month, with Blueprint bundles making it more affordable.
Are there any side effects?
GI upset from high doses is possible; monitor kidneys and liver function regularly.
Conclusion
Bryan Johnson's 2025 supplements list is a blueprint for radical longevity, blending science and self-experimentation. While extreme, it inspires personalized optimization. Follow his updates on blueprint.bryanjohnson.com for evolutions.
Last updated: September 30, 2025. Sources from Johnson's protocol and expert reviews.