Bryan Johnson's Supplement Stack

Johnson includes omega-3 sources in his Blueprint diet rather than featuring them as a dedicated supplement topic. His Nutty Pudding recipe contains omega-3s alongside other ingredients like pomegranate and grape seed extract. His diet includes flax and...

“The 11 AM meal is Nutty Pudding, containing protein, cocoa, pomegranate, grape seed extract, and omega-3s, with added olive oil.” ▶ source (02:57)

Johnson covers creatine across 4 videos, including a dedicated podcast episode analyzing a recent study questioning creatine's muscle-building benefits. He includes creatine in his Blueprint longevity stack as part of his morning 'Green Giant' drink...

“A recent study suggesting creatine may not be as beneficial for muscle gain as previously thought is analyzed. The broader benefits of creatine beyond muscle mass, such as...” ▶ source (06:01)

Johnson incorporates gut health principles into his Blueprint protocol through dietary choices rather than explicit probiotic supplementation discussions. His daily meals include fermented foods as a standard component — both his super veggie meal and...

“Breakfast consists of several pounds of vegetables. This is followed by fermented foods and extra virgin olive oil.” ▶ source (07:11)

Johnson includes glycine as a core component of his Blueprint longevity mix — a daily supplement drink that consolidates over 100 individual pills into a single formulation. He takes glycine alongside creatine and CAKG every morning as part of his...

“Filtered, remineralized water is used to mix a longevity supplement blend containing ingredients like glycine, creatine, and CAKG. This mix replaces many individual pills and is...” ▶ source (01:43)

Johnson actively supplements with heme iron paired with vitamin C as part of his Blueprint morning routine, specifically to address borderline iron levels identified through his extensive blood work monitoring. His approach is purely data-driven — he tests...

“Takes heme iron and Vitamin C supplements to address borderline iron levels.” ▶ source (01:05)

Johnson includes vitamin D in his broader longevity protocol, though it is not a central focus of his content. His most relevant coverage comes in the context of bone health — his 'How Weak Are Your Bones?' video covers nutrition pillars including vitamin D...

“The first key pillar of bone health is nutrition. Minerals like calcium, phosphorus, magnesium, and vitamin D are essential building blocks.” ▶ source (01:24)

Bryan Johnson includes ashwagandha in his 111-pill daily Blueprint protocol, taking it for anxiety reduction and sleep improvement. He takes it in the morning alongside his other supplements, consuming 43 pills in 3 sips. Ashwagandha appears in his...

“Ashwagandha listed in morning supplements for anxiety and sleep. Part of 111-supplement Blueprint protocol.” ▶ source (01:05)

Johnson includes astaxanthin in his Blueprint supplement stack as part of his comprehensive anti-aging protocol. In his diet video featuring Steve Aoki, he shows astaxanthin among his daily supplements alongside broccoli extract, ashwagandha, and vitamin...

“The host shows Steve Aoki his 'bag of goodies,' a collection of supplements including broccoli extract, astaxanthin, ashwagandha, and vitamin D3K2, all aimed at improving health...” ▶ source (02:37)

Johnson mentions CoQ10 in 1 video, where it is used as part of his Blueprint oral health protocol. His team reports success in reversing gum recession and improving oral health markers using specialized dental protocols that include CoQ10 alongside laser...

“The team shares their success in reversing gum recession and improving oral health markers using specialized dental protocols, CoQ10, and laser treatments.” ▶ source (36:53)

Johnson is the strongest collagen advocate, including collagen peptides as a core daily component of his Blueprint protocol. He takes it in his 'Green Giant' morning drink alongside spermidine, creatine, and cocoa flavanols, and in his breakfast for skin...

“The 'Green Giant,' a morning drink packed with spermidine, aminos, creatine, collagen peptides, and cocoa flavanols.” ▶ source (01:34)

Bryan Johnson includes curcumin as a core pill in his daily Blueprint stack, taking it alongside NAC, ginger, red yeast rice, and garlic as part of his 111-supplement protocol. He takes turmeric specifically for inflammation management. In his cooking...

“Turmeric listed in morning supplements for inflammation. Part of 111-supplement Blueprint protocol alongside ashwagandha, calcium alpha-ketoglutarate, EPA, cocoa flavanols,...” ▶ source (01:05)

Johnson includes odor-free garlic as a core supplement in his Blueprint protocol, taking it daily as one of eight essential morning pills for cholesterol management. His supplement regimen is based on team-reviewed evidence and tracked through hundreds of...

“The first step involves preparing the essential pills, including NAC, Ginger, Curcumin, Red Yeast Rice, Odor-Free Garlic, and a Soft Gel.” ▶ source (00:00)

Bryan Johnson includes NAC as one of the core pills in his daily Blueprint stack, taken every morning. In his Blueprint preparation video, NAC is listed first among the essential pills alongside ginger, curcumin, red yeast rice, and garlic. He also...

“The first step involves preparing the essential pills, including NAC, Ginger, Curcumin, Red Yeast Rice, Odor-Free Garlic, and a Soft Gel.” ▶ source (00:00)

Bryan Johnson discusses glutathione in the context of biomarker optimization and environmental defense. His glutathione levels dropped measurably when he cycled off NAC and hyperbaric oxygen therapy, providing a direct data point linking these interventions...

“The hosts discuss areas where Brian's biomarkers were lower than ideal, such as glutathione levels (due to cycling off NAC and HBOT) and LDL cholesterol (potentially overshot...” ▶ source (10:40)

Johnson includes vitamin C in his comprehensive daily supplement protocol, specifically pairing it with heme iron to address borderline iron levels — a well-established interaction where vitamin C enhances non-heme iron absorption. His morning routine...

“The creator takes heme iron and Vitamin C supplements to address borderline iron levels.” ▶ source (01:05)

Johnson includes a combined D3K2 supplement in his daily Blueprint stack. In his bone health video, he provides the clearest functional description of K2's role: vitamin D and K2 are 'the workers that facilitate calcium absorption and binding' to bones,...

“Minerals like calcium, phosphorus, magnesium, and boron are the concrete, while Vitamin D and K2 are the workers that facilitate calcium absorption and binding.” ▶ source (01:24)

Johnson takes melatonin nightly before bed as part of his 111-supplement Blueprint protocol, based on his team's evidence review. He also uses a topical hair growth formulation containing melatonin. In his dedicated jet lag episode, he discusses melatonin...

“Johnson mentions taking DHEA and melatonin before bed, noting that his team has reviewed the evidence for melatonin's relevance to his health.” ▶ source (01:47)

Bryan Johnson includes metformin in his Blueprint longevity protocol alongside rapamycin, as documented in his appearance on Mark Hyman's show. Johnson emphasizes the importance of blood monitoring when using these drugs and takes a data-driven approach,...

“Johnson outlines his supplement regimen, focusing on measurable outcomes and organ health, and discusses his use of drugs like metformin and rapamycin, emphasizing the...” ▶ source (14:00)