Bryan Johnson Blueprint: Complete Supplement List & Daily Stack

Bryan Johnson's health regime has taken the world by storm, with his innovative and data-driven anti-aging Blueprint protocol attracting attention from wellness enthusiasts everywhere. His approach is designed to optimise every aspect of health—from cognitive performance to physical vitality, and longevity—by relying on precise data, cutting-edge research, and a comprehensive supplement stack.

Join me as I dive deep into Bryan Johnson's extensive routine, offering a breakdown of his complete supplement list and daily stack. Discover how his Blueprint protocol can help you take control of your health, improve your mind and body, and live longer.

Key Takeaways:

• Johnson's regimen is highly personalised, relying on extensive health data to optimise supplementation and health outcomes.
• Bryan Johnson's list of supplements is designed to slow aging and promote longevity, with specific compounds targeting anti-ageing mechanisms.
• Includes well-known ingredients like omega-3s, collagen peptides, and prebiotics, with a focus on gut health, brain health, and muscle recovery.
• Bryan Johnson's lifestyle uses advanced medical monitoring and technology to refine his health strategy.
• Consistency and proper timing of supplement intake are key elements of the regimen for achieving maximum benefit.
• The stack addresses cognitive, physical, and metabolic health, with an emphasis on maintaining overall well-being.

Who is Bryan Johnson?

Image credit: Blueprint

Bryan Johnson is an American tech entrepreneur as well as a venture capitalist. He is known for his dedicated anti-ageing efforts and his progressive approach to biohacking and longevity health. He gained significant attention for his “Blueprint” protocol —a data-driven anti-ageing regimen that reportedly costs around $2 million (USD) per year. The goal of this protocol is to reverse his biological age, for which he follows a strict lifestyle that includes a plant-based diet, a long list of supplementations, prescription drugs and medical procedures like blood plasma transfusions and full-body LED exposure. His focused efforts on prolonging his health and longevity have sparked worldwide controversy as well as superfans.

In this article, I break down Bryan Johnson's Supplements List. I have also purchased parts of his blueprint stack to review. I'll tell you what I like about it and cheaper alternatives that you can try.

Bryan Johnson Supplement List (Blueprint Stack)

Bryan Johnson includes an extensive list of supplements that he takes on a daily basis. It is scheduled and portioned throughout the day.

Below the table is the supplement list he takes along with some alternative brands, read on for more comprehensive explanations of each ingredient including his medications and post-workout snacks.

Bryan Johnson Morning Routine - After Waking Up:

• Blueprint Longevity Mix (1 scoop): This blend includes a variety of high-quality mixtures of ingredients formulated to enhance physical and mental well-being. The benefits of this supplement include the facilitation of muscle recovery, promotion of deeper sleep, enhancement of focus and cognitive function, and mood enhancement activity due to its adaptogenic ingredients.  Johnson’s daily intake is one scoopful. It contains the following active ingredients:
• Calcium Alpha-Ketoglutarate (CaAKG): popular for its potential effects in anti-ageing and its role in metabolism
• Ashwagandha KSM66: an adaptogen, which potentially reduces stress and improves overall mood
• Creatine Monohydrate: often used to facilitate muscle recovery and energy production
• Glycine: an amino acid that supports different bodily functions
• L-Theanine: mostly found in tea that promotes relaxation without the drowsing effect
• Glutathione: a reduced form, which is a very potent antioxidant that fights off oxidative stress
• Sodium Hyaluronate: is a sodium salt form of hyaluronic acid a naturally occurring lubricant for skin hydration and joint health
• Vitamin C (Ascorbic Acid): an antioxidant that supports and boosts immune function as well as skin health
• Collagen Peptides (12.5 grams): These biomolecules are also known as hydrolysed collagen, which are short chains of amino acids derived from naturally occurring collagen. It offers several potential health benefits including improved skin health, reduced joint pain, increased muscle mass, stronger bones, and improved cardiovascular health. While collagen peptide is generally considered safe, there are a few side effects—depending on the individual’s tolerance. Bear in mind that the Food and Drug Administration (FDA) does not regulate dietary supplements, so the purity and quality of collagen peptide products may vary from brand to brand. Johnson takes an equivalent of 12.5 g of this after waking up.
• Galactooligosaccharides (GOS) (1/2 teaspoon): For 1/2 teaspoon, Johnson has taken advantage of the benefits of this prebiotic oligosaccharide, which is derived enzymatically from lactose. Beneficial effects of GOS include gut health, immune support, enhanced mineral absorption, weight management, and production of short-chain fatty acids. Generally, it is safe for consumption but some report minor side effects including gastrointestinal discomfort like bloating, diarrhoea, and gas formation particularly when consumed in large amounts.
• Inulin (1 teaspoon): It is a soluble dietary fibre and prebiotic that is found naturally in plants. For instance, chicory root, bananas, garlic, and onions are rich sources of inulin. It is recognised for numerous health benefits including gut health, constipation relief, blood sugar control, weight management, enhanced mineral absorption, and the potential for mood enhancement. It is considered generally safe when it comes from diet but may cause some gastrointestinal side effects when taken in large doses.

20-Pills in Combination with the Anti-aging Longevity Mix

Image credit: Blueprint

• Acarbose 200 mg (prescription): It is a unique anti-diabetic medication, which slows down carbohydrate absorption. It results in controlling the postprandial hyperglycemia, or elevated blood glucose, in patients with type 2 diabetes mellitus (T2DM). More often than not, it is used in combination with diet, exercise, as well as other anti-diabetic drugs. This would have been prescribed "off label" as Bryan Johnson does not have T2DM.
• Blueprint Essentials (3 capsules): Composed of the following ingredients:
• Ubiquinol: An active form of the coenzyme Q10 (CoQ10), which is a compound involved in energy production and the electron transport chain within the mitochondria. It has been extensively studied for its antioxidant properties and potential health benefits.
• Fisetin: It is a naturally occurring flavonoid that is found in different fruits and vegetables, particularly strawberries, apples, and onions. It is well-known for its diverse pharmacological properties, including antioxidant, anti-inflammatory, and anticancer benefits.
• Genistein: It is a type of isoflavone found primarily in soybeans and other legumes. It has gained significant attention due to its wide range of pharmacological properties that may have potential health benefits.
• Luteolin: Like fisetin, it is a naturally occurring flavonoid found in a variety of plants, including celery, green peppers, and broccoli. It has become popular for its several health benefits including its antioxidant, anticancer, and anti-inflammatory properties.
• B vitamins
• Blueprint Soft Gel (1 pill): It is composed of fat-soluble nutrients that may have several benefits such as antioxidant properties through its Astaxanthin, improvement of vision using Zeaxanthin and Lutein , enhanced heart health with Vitamins K1, K2 MK-7 MCT oil, and Vitamin K2-4 MCT oil, and promote overall wellness with its Lycopene component.
• Blueprint NAC + Ginger + Curcumin (3 pills): The mixture is formulated to alleviate stress on the body with its NAC component. It also contains ginger, which is a natural compound that soothes inflammation and promotes overall wellness. It also contains turmeric, which harnesses the power of curcuminoids contributing to enduring vitality.
• Blueprint Red Yeast Rice + odor free garlic (1 pill): This has been enhanced with 2% Monacolin K, which is a natural compound with the ability to regulate cholesterol levels. It also has an odor-free garlic extract that has been concentrated at a 12:1 ratio allowing you to enjoy its potential cardiovascular benefits without its unwanted odor.
• EPA/DHA/DPA (800 milligrams): It offers the potential health benefits of fish oil Omega-3 without concerns of safety, purity, or sustainability. It has a high dose of DHA and EPA, which are forms of Omega-3 that support inflammation and brain health respectively. DPA is the third common form after EPA and is usually lower in concentration compared to the other 2 forms.
• Garlic (1.2 grams): Kyolic is the brand name that contains an aged garlic extract (AGE), which is a dietary supplement made from garlic that is organically grown and fermented for 20 months. It improves the potency and bioavailability of garlic’s beneficial compounds.
• Metformin ER (1,500 milligrams): It is an extended-release formulation, which is widely prescribed for the management of T2DM. It also has weight management benefits, on top of its sugar control. Again this is prescribed off-label since Bryan Johnson does not suffer from diabetes or has weight issues.  As a natural alternative, I use Berberine as a more natural means.
• NR (450 milligrams) or NMN (500 milligrams): Nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) are derivatives of vitamin B3 (niacin) and are precursors to NAD+ (nicotinamide adenine dinucleotide), which is a crucial coenzyme that is involved in different metabolic processes, such as energy production, cellular signalling, and DNA repair.
• ProButyrate (600 milligrams): It is a dietary supplement containing sodium butyrate, which is a type of short-chain fatty acid (SCFA). Sodium butyrate is produced in the gut by fermentation of dietary fibre by good gut bacteria and is important in maintaining gut health.
• Proferrin (10.5 milligrams): It is otherwise known as Heme Iron Polypeptide (HIP), which is a type of iron supplement. It is primarily used for treating iron deficiency anaemia and is formulated to improve iron absorption and utilisation in the body, other forms of iron is not as easily absorbed and can cause constipation and gastrointestinal discomfort.

Post-Workout Routine:

• Blueprint Bryan Johnson Nutty Pudding (12.5 grams along with the blueberry nut mix): It has polyphenols with grape seed extract, pomegranate extract, and 100% pure cocoa, which supports cardiovascular health, brain function, and overall vitality.
• Blueberry Nut Mix: It offers diverse biomolecules related to fruit consumption. Each serving of the mix offers an equivalent of a half-cup of fresh blueberries allowing you to get a daily recommended antioxidant dose.
• Extra virgin olive oil (1.5 to 3 tablespoons): It is a high-quality oil that is extracted from olives, primarily used as part of the Mediterranean diet. It is renowned for its benefits including antioxidant and anti-inflammatory properties, cardio-protection, neuroprotection and even cancer prevention. Bryan Johnson consumes a significant amount of extra virgin olive oil daily as part of his "Blueprint" protocol. Specifically, he drinks approximately 1.5 to 3 tablespoons of extra virgin olive oil each morning.

11-pill Dinner Routine at 11 am:

• Acarbose (200 mg) — see above
• EPA/DHA/DPA (800 mg) — see above
• Garlic (1.2 g kyolic) — see above
• Metformin (500 mg) — see above
• NAC (1,800 mg) — see above
• Proferrin (10.5  mg) — see above

Bedtime Regimen:

• Melatonin (300 mcg): It is a naturally occurring hormone that is widely used in the treatment of insomnia and other sleep-related disorders. Studies have shown that supplementation of this hormone substantially improves sleep onset, quality, and duration.

Other Regimen:

• High polyphenol cocoa (6 g): it contains cacao flavonoids that have antioxidant, anti-inflammatory, and antimicrobial effects.
• Pea/hemp protein (29 grams daily): It is effective for muscle building and recovery because of its high branched-chain amino acid content (BCAA). Hemp Protein is also perfect for weight management as it promotes satiety as well as protects the heart as it lowers blood pressure and improves cholesterol levels.
• Fermented foods: It is a great source for probiotics that can promote overall well-being of the gut. It offers multiple benefits including enhancement of the bioavailability of nutrients, improvement of digestion, immune system support, cardioprotection, and even protects your mental health by the improvement of gut-brain axis.

What I Like About Bryan Johnson’s Blueprint Stack?

It's hard to fault. Bryan Johnson has used his own money, time and efforts to build the best supplement list that aims to optimise his health and longevity. And because he has documented this, many biohackers alike wanted a version for themselves that was cheaper, and more efficient. I believe blueprint "starter pack", in particular the "longevity mix" achieves this.

As you read above this product has 20 individual supplements of minerals, vitamins, antioxidants and adaptogens condensed into 1 single product deserves a tick of approval from me.

In regards to the taste it is quite pleasant and easy to take (a lot more pleasant than some of the other pre-workout supplement drinks I've taken in the past).

What is important to me is knowing that I'm getting a therapeutic dose of each of the nutrients. Sometimes a lot of other products in the market, jam as many ingredients as possible into the one product but is very minimal in its dosage that is sub-therapeutic.

You can clearly see that if each active ingredient is bought individually it would be a lot more expensive in total versus the longevity mix product. So in terms of value, it also gets my tick of approval.

Therefore in my opinion this product is ideal for anyone looking for a convenient way to incorporate essential nutrients into their diet with the added benefit of scientifically-backed, high-potency ingredients.

What I Would Improve About Bryan Johnson’s Blueprint Stack?

While Bryan Johnson has done his best to cover every nutrient that you could think of to improve health and longevity, the blueprint supplements stack has its limit. The original formulation is developed for Bryan Johnson — a single, biologically middle-aged white male.

It's not for everyone. And because he makes huge statements such as wanting to "not die" and questions the very notion of death being an inevitability in the human race, his audience or fans are like him - mostly white, and male. Therefore Blueprint protocol has attracted some criticism where it may not have considered older women or persons of colour that may have specific needs due to their ethnicity, sex or background.

In addition, whilst not directly linked to his blueprint stack - his daily regime includes high FODMAP nutrients such as GOS and Inulin - which can create adverse effects for people who suffer from IBS or are meant to be on low FODMAP diets as they aren't able to digest these carbohydrates. So caution should be raised for people who have certain conditions.

What Inspired Bryan Johnson to Create His Supplement Stack?

Bryan Johnson’s motivation for creating a supplement stack stems from his larger ambition, referred to as Project Blueprint, to optimize health, improve cognitive function, and potentially extend his lifespan through data-driven solutions. He publicly discussed his commitment in this rigorous and comprehensive health regimen that does not only include the use of supplements but also dietary changes, medical monitoring, prescription drugs and exercise. This approach reflects the increasing trend among entrepreneurs and tech innovators who want to leverage science and technology to enhance personal health and well-being.

How Do These Supplements Contribute to Overall Health and Lifespan?

Bryan Johnson's supplement stack is designed to enhance overall health through a carefully curated combination of nutrients. It aims to optimise nutritional support as its supplement stack focuses on a wide range of minerals, vitamins, and other bioactive molecules known to support normal body functions.

He also focuses on supplements that support brain health and improve cognitive function, while others are designed to promote muscle recovery, reduce body fat, and enhance metabolic efficiency. His regimen also includes consuming butyric acid and prebiotics that are essential to maintaining a healthy gut microbiota to support digestion and nutrient absorption. Some of the supplements in his regimen also highlight anti-inflammatory properties that can substantially reduce the inflammation in the body.

All of these nutrients and minerals have a common goal — longevity and anti-ageing. Johnson’s stack is to promote longevity, with many supplements specifically aimed at slowing down the aging process and potentially increasing lifespan by supporting cellular regeneration and metabolic health.

Are There Any Unique or Unconventional Supplements in the List?

As per Bryan Johnson’s stack, there are no unique or unconventional supplements included in the list. However, he has been increasingly popular for using a comprehensive list of supplements, which is in itself unconventional compared to typical regimens.

Something else to note that is a topic of discussion would be the long-term use of melatonin. Some health experts like Dr Andrew Huberman don't recommend taking melatonin daily, but Johnson's teams suggest the dose he takes is within the safety limit of long-term use.

FAQs About The Bryan Johnson Supplements List

1. What is Bryan Johnson blueprint?

Bryan Johnson's blueprint is a complete anti-aging protocol that includes an extensive science-backed supplements list, morning and night routines as well as an optimised plant-based diet.

2. How much protein does bryan johnson eat?

Bryan Jonson takes 19% protein, 33% carbs, 48% fat. His main protein intake is from Nutty pudding 26g and Pea Protein 260g.

3. What chocolate does bryan johnson eat?

Bryan Johnson takes the blueprint cocoa powder Non-Dairy - 7.5% Flavanols, 100% Pure Cocoa, Low Fat Unsweetened Cocoa, Undutched, Keto Friendly, Great for Baking & Cooking, Tested for Heavy Metals (12 Ounces). Alternatively, Bryan Johnson also endorses dark chocolates that have high cocoa flavanols and low heavy metal such as Ritter Sport Dark Chocolate. Dark chocolate with higher cocoa content generally contains more flavanols, which are important plant compounds that offer several health benefits including high anti-oxidants.

4. Does Bryan Johnson still take melatonin every night?

Bryan Johnson takes 300mcg Melatonin per night just before bed.

5. What is Bryan Johnson's blueprint diet?

Bryan Johnson’s blueprint diet is plant-based and has anti-inflammatory and antioxidant properties.

6. How should you take Bryan Johnson's supplements?

Taking supplements, particularly a comprehensive supplement routine like Bryan Johnson’s, involves several considerations to maximize their benefits and lowers risk of potential side effects. How Bryan Johnson takes his supplements may bring you more harm than benefit if you don’t take precautions or not follow the general safety guidelines on how to take supplements:

• Recommended dosages: Follow and adhere to the recommended dosages on the label or as advised by your healthcare professional. For instance, the recommended dose for melatonin is at 2-5 mg daily, however, in Bryan Johnson’s regimen, he takes 300 mcg (0.3 mg) of melatonin before bedtime. The difference primarily is that 2-5 mg daily is a therapeutic dosage for short-term use while that of Johnson is supplementary to improve sleep quality and duration. Even Bryan recommends if anyone wants to take his regime to start off low to allow their body to adjust as each person responds differently to different supplements and medications.
• Timing: Some supplements are best absorbed when taken with food but there are also those that are absorbed efficiently on an empty stomach. Knowing this basic information can optimise the benefits you get from each supplement. Apart from this, you also need to be consistent and establish a routine to enhance adherence.
• Increased fluid intake: Taking as many as Bryan Johnson’s supplements would require an increase in oral fluid intake for proper metabolism to take place. So we would suggest you take at least 2 litres of water per day to ensure enough water intake.
• Drug-drug interactions: If you are currently taking medications, you should always bear in mind the possible interactions between the medications and the supplements. There is also a potential that each supplement will interact with each other, which may lower or augment its efficacy. These interactions could also lead to increased adverse effects.

As always, it is best to discuss with your healthcare professional if you have any concerns or existing health conditions that require supervision of adding anything new to your medical and supplemental regime.

7. What is the recommended dosage for each supplement?

The recommended dosages for each supplement, particularly ones that are on the list of Bryan Johnson, vary widely depending on its specific ingredients. However, each supplement can be generally taken according to individual health needs, gender, age, and other factors. Please refer to the table above on Bryan Johnson's dosages.

It is important that you consult your medical provider for the recommended dosage should you want to take the same supplements as Bryan Johnson.

8. Are there specific times of day that are best for taking these supplements?

Bryan Johnson’s comprehensive supplement regimen may be followed according to its timing. However, there are general guidelines to ensure optimal supplement timing. More often than not, multivitamins and B vitamins are best taken in the morning to boost your energy levels. Probiotics are more effective when taken on an empty stomach, while fat-soluble compounds or vitamins should be taken with meals to ensure increased absorption. Supplements containing omega-3 fatty acids may be taken during lunch or dinner to ensure maximum absorption. Melatonin and other supplements that aid in relaxation and sleep should be taken during bedtime. Comparing these general guidelines to Bryan Johnson’s supplement schedule, it more or less followed the same.

9. How can you integrate these supplements into your daily routine?

Integrating supplements into your daily routine can improve adherence and maximise the benefits you can get. There are a few things you can do to be successful in integrating these supplements, including — consistency.

You must establish the routine by choosing a time, whether in the morning or evening and set reminders to create this habit. If you could, pair supplements with meals if necessary, particularly if they are fat-soluble. Probiotics that are best taken on an empty stomach must be taken before any served meals for the day. In addition, you must also make it a habit to monitor your progress by keeping a journal to track your supplement intake. It is important not to neglect prescribed maintenance medications as no amount of supplement can replace these.

10. What are the benefits of Bryan Johnson's supplement stack?

The supplements Bryan Johnson takes are formulated specifically to improve cognitive function, optimise health, and promote longevity. His supplements include nootropics as well as other brain health supplements like omega-3 fatty acids and amino acids that can enhance focus, memory, and overall neuronal health.

By focusing on these key health functions it gives him the overall benefits of these supplements for his optimal health.

11. How might these supplements improve physical performance?

For improved physical performance, Bryan Johnson has incorporated proteins and amino acids for muscle recovery and growth, which is particularly helpful in people who are exercising regularly. His inclusion of anti-inflammatory agents like curcumin and omega-3s to help reduce inflammation and the plethora of antioxidants that help with oxidative stress all work together to promote overall physical health and eventually performance.

It is important to note that it's not just these supplements alone that help with his improved physical performance. He eats an extremely restrictive diet and ensures good sleeping patterns which are major contributing factors to this metric.

12. What medications does Bryan Johnson take?

It has been noted in his daily routine that Bryan takes Arcarbose and Metformin to help with his anti-ageing protocol as it's shown to help with inflammation and promote autophagy. Both of these are anti-diabetic medications that would have been prescribed for him "off-label" as he does not suffer from diabetes.

He is also taking Rapamycin an immunosuppressive class of medication that has been prescribed off-label due to its emerging evidence that it has benefits in anti-ageing or preventing age-related diseases.

17-α Estradiol a transdermal patch is also prescribed and is a weak oestrogen and potent 5-α reductase inhibitor shown to improve metabolic health and prolong lifespan (as seen in male mice studies) without feminising properties.

Levothyroxine, a thyroid medication seems to be the only properly prescribed medication as Bryan was diagnosed with hypothyroidism when he was 21 years of age.

13. What should you consider before starting this supplement stack?

No matter how well-known the Bryan Johnson supplement meal or stack is, it never hurts to consider a few simple things:

• What works well for him may not work for the general population
• Understand drug-drug or other supplement interactions that may magnify side effects that have not been studied
• Ask for professional help to make informed choices before starting any supplement stack

Conclusion

Image credit: Blueprint

Bryan Johnson has an extensive supplement list that is highly personalised and customised. It is aimed at optimising an individual’s health, improving cognitive function, enhancing physical performance, and overall promoting longevity. His “Blueprint” protocol has garnered a lot of attention recently and it incorporates a wide range of supplements formulated to promote speedy muscle recovery, reduce inflammation, support gut microbiota, and improve cognitive abilities while dealing with key areas of “ageing” and overall well-being.

Even though his regimen includes well-known and accepted supplements, the integration of these supplements into a structured lifestyle depends on data-driven personalisation, which sets it apart from conventional approaches to lifestyle and diet. Bryan Johnson’s supplement list highlights the importance of accuracy, perfect timing, and consistency in the regimen to maximise its health benefits.