Bryan Johnson's Complete Supplement Stack

Every supplement Bryan Johnson takes daily, with exact dosages and timing. From his morning longevity drink to his microbiome stack, this guide covers the full Blueprint supplement protocol. Disclaimer: This guide is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any new supplement routine.

Protocol Steps

Blueprint Longevity Mix

1 min

1 scoop mixed in 8 oz water. Taken first thing in the morning (5:25 AM) as part of the pre-workout longevity drink. Contains a broad spectrum of vitamins, minerals, and longevity compounds including 2.5g creatine.

Recommended

Blueprint Bryan Johnson Longevity Mix - Muscle Builder & Recovery Supplement - Promotes Focus and Balanced Mood - Magnesium, Creatine, L-Theanine, Glutathione & Vitamin C- 30 Servings, Blood Orange

Blueprint Creatine Monohydrate (2.5g)

1 min

Added to the morning longevity drink for a total of 5g creatine daily (2.5g from Longevity Mix + 2.5g supplemental). Supports muscle mass, brain health, and cellular energy production.

Recommended

Blueprint Bryan Johnson Creatine Monohydrate Powder – Amino Acid Powder - Supplement Supports Muscle Growth, Recovery, Strength & Focus – Unflavored Creatine for Women & Men – 5g Dose – 100 Servings

Blueprint Collagen Peptides (11g)

1 min

Added to the morning longevity drink and also to the mid-morning Metabolic Protein shake. Supports skin, joint, and connective tissue health. 11g per serving.

Recommended

Blueprint Bryan Johnson Hydrolyzed Collagen Peptides Powder – Type I, II & III Collagen for Women & Men – Unflavored Protein Supplement for Hair, Skin, Nails, Joints & Cartilage – 20g – 30 Servings

Blueprint Essential Capsules (2 capsules)

1 min

Taken with breakfast at 5:35 AM. A comprehensive multi-nutrient formula covering core vitamins and minerals optimized for longevity.

Recommended

Blueprint Bryan Johnson Essential Capsules - Daily Multivitamin/Multimineral for Women and Men - Antioxidant Supplement with Calcium, Vitamin B1, Vitamin D, and Zinc - Vegan and Non GMO (30 Servings)

Blueprint Advanced Antioxidants (1 capsule)

1 min

Taken with breakfast. Contains a blend of potent antioxidants to combat oxidative stress and support cellular health.

Recommended

Blueprint Bryan Johnson Advanced Antioxidant Supplement – Lutein, Zeaxanthin, Lycopene, Vitamin K1, K2 – Vegan Capsules for Vision, Bone & Heart Support – Updated Formula of Essential Softgels

Blueprint NAC + Ginger + Curcumin (3 capsules)

1 min

N-Acetyl Cysteine combined with ginger and curcumin for glutathione support, anti-inflammatory benefits, and liver health. Taken with meals.

Recommended

Blueprint Bryan Johnson NAC Supplement - Promotes Stress Relief, Immune System Function, Respiratory Health - Includes N-Acetyl-L-Cysteine, Ginger, Curcuminoids - Detoxifying - Vegan (30 Servings)

Blueprint Ashwagandha & Rhodiola (1 capsule)

1 min

Adaptogen stack taken with breakfast. Ashwagandha and Rhodiola Rosea support stress resilience, cognitive function, and hormonal balance.

Recommended

Blueprint Bryan Johnson Ashwagandha & Rhodiola Supplement – 120mg Ashwagandha + Rhodiola Root – Daily Adaptogen Capsules for Stress Support, Mood Balance, Energy & Focus – 30 Vegan Capsules

NR or NMN (NAD+ Precursor)

1 min

Nicotinamide Riboside (450 mg) or NMN (500 mg) taken with breakfast. Supports NAD+ levels for cellular energy and healthy aging. Bryan alternates between NR and NMN.

Recommended

TRU NIAGEN Patented NAD+ Supplement for Anti Aging and Cell Regeneration, 300 mg Niagen, 90 Servings | Supports Cellular Energy, Brain, Muscle | Nicotinamide Riboside (NR) Take 1 Daily | 1 Bottle

Proferrin Heme Iron (10.5 mg)

1 min

Highly bioavailable heme iron supplement taken with breakfast. Supports healthy iron levels without the GI side effects common with non-heme iron supplements.

Kyolic Aged Garlic Extract (1.2g)

1 min

Taken with meals (split across breakfast and final meal). Aged garlic extract supports cardiovascular health, immune function, and healthy cholesterol levels.

Recommended

Kyolic Aged Garlic Extract Formula 100, Cardiovascular

Microbiome Stack (Morning Drink)

2 mins

Added to the morning longevity drink: Prebiotic GOS (galactooligosaccharides): ½ tspInulin: 1 tspArabinogalactan powder: 1 tsp This trio feeds beneficial gut bacteria and supports microbiome diversity.

Recommended

SFI Health Klaire Labs Galactomune Powder - Prebiotic Beta-Glucan & Galactooligosaccharides Immune Support (30 Servings, 150 Grams)

Recommended

NOW Foods Supplements, Inulin Prebiotic Pure Powder, Certified Organic, Non-GMO Project Verified, Intestinal Support*, 1-Pound

Recommended

Vital Nutrients Arabinogalactan Powder - Vegan Prebiotic Fiber Supplement for GI Health, Liver, and Immune Support - Gluten, Dairy, Soy Free - Non-GMO - 300g

Herbatonin Melatonin (0.3 mg)

1 min

Plant-based melatonin taken before bed. A low, physiological dose (0.3 mg) is used rather than the common 3-10 mg doses, which Bryan considers excessive.

Recommended

Herbatonin® 0.3 mg – The First Plant-Based, Natural Melatonin Supplement (Phyto-Melatonin) - Low Dose Sleep Aid, Supports Circadian Rhythm & Cellular Health – 90 Capsules (90 Day Supply)

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