Every Supplement Bryan Johnson Takes (And Why)
Last updated: March 2026
Bryan Johnson's Blueprint protocol includes 40+ daily supplements, divided into three timed blocks — 21 at breakfast, 15 at dinner, and a pre-exercise stack taken 6x per week. Each is chosen to target specific biological aging pathways, backed by $2 million+ in annual self-experimentation. This is the complete stack, categorized and explained with the research behind each choice.
📋 On this page
☀️ Morning Supplements
21 supplements taken with or shortly after breakfast — the largest block of the Blueprint stack
| Supplement | Dose | Purpose |
|---|---|---|
| NMN (or NR) | 500mg 6x/week | Boosts NAD+ for energy, DNA repair, cellular health |
| Ca-AKG | 1g | Mitochondrial health, longevity (lifespan extension in mice) |
| Ashwagandha | 600mg | Reduces cortisol, supports hormonal balance |
| CoQ10 | 100mg | Cellular energy production, heart health |
| Vitamin D3 | 2,000 IU | Bone, immune, hormonal health |
| EPA (Omega-3) | 500mg | Reduces inflammation, heart and brain support |
| Vitamin C | 500mg | Antioxidant, immunity, collagen synthesis |
| BroccoMax (Sulforaphane) | 17.5mg | Detoxification, cellular defense (Nrf2 activation) |
| Ginger Root | 2.2g | Anti-inflammatory, digestive support |
| Garlic | 2.4g | Cardiovascular health, immune support |
| Fisetin | 200mg | Senolytic (clears zombie cells), plant flavonoid |
| Lithium (low-dose) | 1mcg | Mood support, neuroprotection |
| Vitamin K2 MK-4 | 5mg | Bone and cardiovascular health |
| Vitamin K1 | 1.5mg | Blood clotting, bone health |
| Vitamin K2 MK-7 | 600mcg | Calcium metabolism |
| Zinc | 15mg | Immune function, hormone production |
| B Complex | Half pill 2x/week | Energy, nervous system |
| Iodine | 125mcg | Thyroid hormone production |
| Lycopene | 10mg | Antioxidant for heart and prostate |
| Spermidine | 10mg | Autophagy support (cellular cleanup) |
| Proferrin (heme iron) | 10mg | Red blood cell production |
🌙 Dinner Supplements
15 supplements taken with dinner — fat-soluble vitamins, joint support, and plant proteins
| Supplement | Dose | Purpose |
|---|---|---|
| Acarbose Rx | 200mg | Lowers blood sugar spikes, longevity compound |
| Cocoa Flavanols | 500mg | Circulation and brain health |
| Vitamin E | 67mg | Antioxidant for skin, heart, cells |
| Garlic (Kyolic) | 1.2g | Aged garlic for heart health |
| Glucosamine Sulphate | 1,500mg | Joint health |
| L-Lysine | 1g | Protein synthesis, immune function |
| L-Tyrosine | 500mg | Neurotransmitter production (dopamine precursor) |
| Turmeric (Curcumin) | 1g | Anti-inflammatory, brain and joint health |
| Taurine | 1g +2g at bed | Heart, brain, hydration |
| Viviscal | 1 pill | Hair growth |
| NAC | 1,800mg | Glutathione precursor, detox, immunity |
| Genistein | 125mg | Plant isoflavone, hormone balance |
| Extra Virgin Olive Oil | 30mL | Healthy fats, anti-inflammatory |
| Pea Protein | 29g | Plant-based protein for muscle |
| Dark Chocolate | 15g | Antioxidants, mood |
😴 Bedtime Supplements
9 supplements taken before bed — sleep, hormones, and overnight recovery
| Supplement | Dose | Purpose |
|---|---|---|
| Melatonin | 300mcg micro-dose | Sleep cycle regulation — NOT the 5-10mg most people take |
| Aspirin | 81mg 3x/week | Low-dose heart protection |
| Turmeric | 1g 2nd dose | Anti-inflammatory |
| Taurine | 2g 2nd dose | Calming, heart support |
| NDGA | 50mg | Antioxidant, longevity compound |
| Levothyroxine Rx | 112mcg | Thyroid hormone replacement |
| Armour Thyroid Rx | 60mg | Thyroid support (natural T3 + T4) |
| Testosterone Patch Rx | 4mg/week | Hormone replacement therapy |
| Vitamin B12 | Weekly | Nerve health, red blood cells |
⚕️ Prescription Medications
Metformin ER
The most-studied longevity drug. A diabetes medication that activates AMPK — a cellular energy sensor linked to lifespan extension. Currently being studied in the TAME trial specifically for aging.
Acarbose
Blocks carbohydrate absorption enzymes in the gut, blunting blood sugar spikes after meals. Extended lifespan in male mice in the NIA Interventions Testing Program (ITP) study.
Levothyroxine
Synthetic thyroid hormone (T4). Bryan takes this for thyroid optimization — his TSH runs low, suggesting he's deliberately pushing toward higher thyroid activity.
Armour Thyroid
Natural desiccated thyroid extract containing both T3 and T4 hormones. Taken alongside levothyroxine to provide the active T3 that some patients don't convert efficiently.
Testosterone
Bioidentical hormone replacement at a notably low dose — far below the typical TRT protocol. Bryan uses this to maintain youthful testosterone levels while minimizing side effects.
💰 The Starter Stack: Bryan's Protocol on a Budget
You don't need 40+ supplements. Here are the 10 that matter most, all available on Amazon.
NMN 500mg
"The cornerstone. NAD+ declines with age. This reverses it."
~$30–50/moVitamin D3 2,000 IU
"Most people are deficient. Impacts everything — immunity, hormones, mood."
~$10/moOmega-3 (EPA/DHA)
"Anti-inflammatory. Brain and heart. One of the most validated supplements."
~$15/moCoQ10 100mg
"Cellular energy. Declines with age. Statins deplete it — most people need it."
~$15/moMagnesium Glycinate
"Sleep, muscle, 300+ enzymatic reactions. Cheap, effective, and most people are low."
~$12/moAshwagandha 600mg
"Stress reduction, cortisol control. One of the best-studied adaptogens."
~$12/moVitamin K2 MK-7
"Directs calcium to bones, not arteries. Essential if you take D3."
~$10/moCreatine 5g
"Brain and muscle. One of the most studied supplements ever. Criminally underrated."
~$10/moCurcumin/Turmeric
"Anti-inflammatory. Take with black pepper (piperine) for 20x better absorption."
~$12/moMelatonin 300mcg
"MICRO dose for sleep. Not the 10mg garbage sold everywhere. Get the right dose."
~$8/moComplete starter stack
📊 Supplement Categories
Every supplement in the Blueprint stack, organized by primary function
🟢 Longevity / Anti-Aging
🔵 Cardiovascular
🟣 Brain / Cognitive
🟡 Anti-Inflammatory
🔴 Hormonal
⚪ Foundational
✅ Key Takeaways
What's worth copying — and what to be cautious about
✅ What's Smart About This Stack
- Heavy emphasis on well-studied compounds — D3, Omega-3, CoQ10, and creatine have decades of solid human data
- NMN for NAD+ restoration is supported by growing clinical evidence, not just animal studies
- Senolytics (fisetin) and autophagy activators (spermidine) are cutting-edge but increasingly evidence-backed
- Time-of-day dosing is thoughtful — fat-soluble vitamins at dinner, melatonin at bed, NMN in the morning
- Micro-dose melatonin (300mcg) is actually supported by the research — most people take 10–30x too much
- Acarbose and metformin have real longevity data from the NIA's Interventions Testing Program
⚠️ What to Consider
- 40+ supplements daily is extreme — diminishing returns kick in hard after the top 10–15
- Several are prescription drugs (metformin, acarbose, thyroid meds, testosterone) — not accessible without a physician
- The full protocol costs $2M+/year — this is a billionaire's N=1 experiment, not a consumer stack
- Many supplements here have limited human longevity data — rodent studies don't always translate
- Interactions between 40+ compounds at these doses are essentially unstudied in combination
- His stack changes frequently — what works for one person's biology may not work for yours
- "Every calorie must fight for its life" — but do all 40+ pills pass that test?
🛒 Shop the Budget Blueprint
The top picks from the starter stack — all on Amazon
NMN 500mg
Shop on Amazon →Vitamin D3 2,000 IU
Shop on Amazon →Omega-3 EPA/DHA
Shop on Amazon →CoQ10 Ubiquinol 100mg
Shop on Amazon →Ashwagandha KSM-66 600mg
Shop on Amazon →Magnesium Glycinate
Shop on Amazon →Fisetin
Shop on Amazon →Spermidine
Shop on Amazon →Affiliate links help support HighPeptides at no extra cost to you.
Want the Complete Protocol Guide?
Dosing schedules, interaction warnings, and cycle protocols for 50+ compounds — all in one place.
Get the Guide →