Bryan Johnson's Supplement Stack List For Longevity

We have watched and researched Dr Rhonda Patrick's work and highlighted the top 13 supplements she recommends to include in your daily routine:

Many people are deficient in vitamin D without realizing it. Dr. Patrick explains that vitamin D isn't just a vitamin, it acts like a hormone, influencing gene expression and immune system regulation. A deficiency can increase your risk of infections, autoimmune conditions, cancer, and cardiovascular disease.

✔ Recommended Dose: 4,000 IU/day (or to maintain optimal blood levels)
🧠 Benefits: Immune function, mood regulation, reduced all-cause mortality

These essential fats are often overlooked in daily nutrition. Dr. Patrick emphasizes EPA’s ability to reduce systemic inflammation and improve symptoms of depression, while DHA is critical for brain and retina function.

✔ Recommended Dose: 1,000–2,000 mg combined EPA/DHA per day
🧠 Benefits: Brain health, reduced inflammation, heart protection, mood support

Over half of adults are magnesium deficient. Dr. Patrick notes that it’s essential for sleep, blood sugar regulation, nerve transmission, and over 300 enzymatic reactions.

✔ Forms to Consider: Magnesium Threonate (for the brain), Glycinate (calming), Citrate (digestive support)
🧠 Benefits: Sleep quality, blood pressure control, insulin sensitivity, stress reduction

Commonly seen as a fitness supplement, creatine is actually one of the most well-researched cognitive enhancers. It helps produce cellular energy (ATP) and supports both muscle and brain function.

✔ Recommended Dose: 3–5 grams daily
🧠 Benefits: Mental clarity, neuroprotection, energy for brain & muscle performance

Dr. Patrick calls K2 the “unsung hero” that helps ensure calcium goes to the bones (where you want it) and not the arteries (where you don’t). It’s particularly synergistic with vitamin D.

✔ Forms to Look For: MK-4 or MK-7
🧠 Benefits: Bone strength, arterial health, calcium regulation

B vitamins support cellular energy, mood, and DNA synthesis. Folate, in particular, is essential for pregnant women, but Dr. Patrick emphasizes methylated forms for better absorption.

🧠 Benefits: Energy, hormone metabolism, neurological health, detoxification

Zinc is crucial for immune function, wound healing, and cellular repair. It’s especially helpful during cold and flu season.

✔ Caution: Too much zinc can deplete copper levels, so dosage matters.
🧠 Benefits: Immunity, recovery, skin health, inflammation control

This plant-based antioxidant acts as an antiviral and anti-inflammatory. Dr. Patrick highlights its ability to inhibit virus entry into cells—especially when paired with zinc.

🧠 Benefits: Immune protection, antiviral defense, respiratory health

A powerhouse for activating detox and antioxidant pathways, sulforaphane is something Dr. Patrick personally consumes regularly.

✔ How to Get It: Broccoli sprouts, or stabilized sulforaphane supplements
🧠 Benefits: Liver detox, oxidative stress reduction, cellular protection

Curcumin has potent anti-inflammatory and antioxidant properties. Dr. Patrick notes that it’s particularly effective when taken with piperine (from black pepper) to increase absorption.

🧠 Benefits: Joint health, brain protection, inflammation control

While commonly used for sleep, Dr. Patrick highlights its role as a powerful antioxidant and immune regulator, particularly at microdoses.

✔ Ideal Dose: 0.3 mg – 1 mg (less than typical over-the-counter amounts)
🧠 Benefits: Improved sleep cycles, immune modulation, cellular repair

Dr. Patrick underscores glutathione as a core molecule in detoxification. Because direct supplementation is often poorly absorbed, NAC (N-acetyl cysteine) is a common precursor.

🧠 Benefits: Liver detox, antioxidant defense, immune resilience

Barbara often recommends slippery elm for its soothing properties, especially for digestive issues.

Benefits:

• Soothes digestive tract

• May help with inflammatory bowel conditions

• Supports overall gut health

Essential for skin elasticity, joint function, and connective tissue integrity, collagen is especially helpful as we age.

🧠 Benefits: Skin hydration, joint mobility, tissue repair