Bryan Johnson's Supplement Stack List For Longevity
Bryan Johnson the man who wants to live forever. We have taken a look at his daily supplement stack and his approach to longevity
Quick answer
Bryan Johnson's Blueprint supplement stack includes over 50 compounds. The core is omega-3, creatine, NAC, vitamin D3, vitamins K1/K2, taurine, CoQ10, ashwagandha, L-theanine, glycine, lithium orotate, curcumin, zinc, B vitamins, sulforaphane and collagen. It also includes longevity compounds such as NMN/NR, fisetin, spermidine and Ca-AKG, plus a small number of prescription medicines taken under medical supervision. Below is his stack by category and the supplements from it that you can buy in Australia.
Who is Bryan Johnson?
Bryan Johnson is a tech entrepreneur who founded the payments company Braintree. He's now known for Project Blueprint, a highly measured routine designed to slow his rate of biological ageing. He tracks hundreds of biomarkers and adjusts his diet, sleep, exercise and supplements based on the results.
His supplement stack is one of the most talked-about parts of Blueprint. It changes regularly as he updates his protocol; he has publicly dropped rapamycin and metformin, for example. Many items are now bundled into his own Blueprint products. The scientific evidence behind each supplement varies, from strong (omega-3 for heart health) to early-stage (senolytics such as fisetin), so much of it is best treated as experimental.
Bryan Johnson's approach to supplements
Bryan groups his supplements into three tiers:
- Foundations for most people: well-researched basics such as omega-3, vitamin D and creatine.
- Personalised to his biomarkers: compounds he adds or adjusts based on his own blood tests.
- Experimental: longevity compounds he's testing, where evidence in humans is still emerging.
That's a useful way to think about any stack: start with the foundations, test before you personalise, and treat experimental compounds with caution.
Bryan Johnson's supplement list by category
This is a summary of supplements Bryan has publicly listed in his Blueprint protocol, with the doses he has shared. His protocol changes often, so check his latest published stack for current details. Prescription medicines in his protocol aren't included here; they're prescribed and monitored by his doctors.
Longevity and healthy ageing
| Supplement | Dose he has shared | Why he takes it |
|---|---|---|
| NMN or nicotinamide riboside (NR) | 500 mg NMN or 450 mg NR, morning | Supports NAD+, used for cellular energy and DNA repair |
| Calcium alpha-ketoglutarate (Ca-AKG) | 1–2 g | Metabolism and healthy ageing; promising in animal studies |
| Spermidine | 10 mg, morning | Supports autophagy, the body's cellular clean-up process |
| Fisetin | 200 mg, morning | A senolytic flavonoid being studied for clearing ageing cells |
| Taurine | 1–2 g, evening | Cardiovascular support; linked to longevity in animal research |
| Genistein | 125 mg, evening | A soy isoflavone with antioxidant activity |
Brain and cognitive function
| Supplement | Dose he has shared | Why he takes it |
|---|---|---|
| Ashwagandha | 600 mg, morning | Stress, cortisol balance and sleep |
| CoQ10 (ubiquinol) | 100 mg, morning | Mitochondrial energy for brain and heart |
| L-theanine | In his Longevity Mix | Calm focus |
| L-tyrosine | 500 mg, evening | Building block for dopamine and focus |
| Lithium orotate | 1 mg, morning | Low-dose trace mineral for brain health |
| Creatine monohydrate | 5 g, morning | Brain and muscle energy |
| Plasmalogens | 1 mL, morning | Brain cell membrane support |
Heart and circulation
| Supplement | Dose he has shared | Why he takes it |
|---|---|---|
| Omega-3 (EPA/DHA/DPA) | 800–1,600 mg | Heart and brain health, healthy inflammation response |
| Garlic (aged extract) | 1.2–2.4 g | Cholesterol and cardiovascular support |
| Cocoa flavanols | 500 mg | Circulation and antioxidant support |
| Vitamin E | 67 mg, evening | Antioxidant |
Immune support
| Supplement | Dose he has shared | Why he takes it |
|---|---|---|
| NAC (N-acetyl cysteine) | 1,800 mg, evening | Precursor to glutathione, the body's master antioxidant |
| Vitamin C | 500 mg, morning | Antioxidant and immune function |
| Zinc | 15 mg, morning | Immune support |
| Turmeric (curcumin) | 1–2 g | Healthy inflammation response and joints |
| Ginger root | 2.2 g, morning | Digestion and healthy inflammation response |
| Sulforaphane (BroccoMax) | 17.5 mg, morning | Activates antioxidant and detox pathways |
| Probiotics | In his capsules | Gut and immune balance |
Joints, bones and muscle
| Supplement | Dose he has shared | Why he takes it |
|---|---|---|
| Collagen peptides | 11–22 g, morning | Joints, skin and nails |
| Vitamin D3 | 2,000 IU, morning | Bones and immune function |
| Vitamins K1, K2-MK4 and K2-MK7 | 1.5 mg K1, 5 mg MK4, 600 mcg MK7 | Directs calcium to bones and away from arteries |
| Glucosamine sulfate | 1,500 mg, evening | Cartilage and joint health |
| Hyaluronic acid | Daily | Joint lubrication and skin hydration |
| Plant protein | 26 g, breakfast | Muscle repair and recovery |
Sleep, mood, gut and metabolism
| Supplement | Dose he has shared | Why he takes it |
|---|---|---|
| Melatonin | 300 mcg, before bed | Sleep timing (prescription-only in Australia) |
| Glycine | In his Longevity Mix | Sleep quality |
| B complex | In his Essentials capsules | Energy, mood and healthy homocysteine |
| Prebiotics (GOS, inulin) | ½–1 tsp, morning | Feeds beneficial gut bacteria |
| Butyrate | 600 mg | Gut lining health |
| Iodine | 125 mcg, morning | Thyroid function |
| L-lysine | 1 g, evening | Essential amino acid |
| Lycopene, lutein and zeaxanthin | 10 mg lycopene | Skin and eye antioxidants |
Bryan Johnson supplements you can buy in Australia
Bryan's own Blueprint products are sold through his website. Many of the individual supplements in his stack are available here in Australia. These are the most popular, from the foundations to the experimental.
1. Omega-3 (EPA and DHA)
One of the best-researched supplements in Bryan's stack, used for heart and brain health and a healthy inflammation response. He takes 800–1,600 mg of combined omega-3s.
2. Creatine monohydrate
Bryan takes 5 g of creatine each morning for both muscle and brain energy. Creatine helps cells regenerate ATP, their main energy source.
3. NAC (N-acetyl cysteine)
NAC helps the body make glutathione, its master antioxidant. Bryan takes one of the higher doses in his stack, 1,800 mg a day.
4. Vitamin D3
Bryan takes 2,000 IU of vitamin D3 each morning for bone and immune health. A blood test is the best way to find the right dose for you.
5. Vitamin K2
Bryan takes a combination of K1, K2-MK4 and K2-MK7, which work with vitamin D to direct calcium into the bones and away from the arteries.
6. Taurine
Taurine is an amino acid that declines with age. It's attracted attention for longevity after promising animal research. Bryan takes 1–2 g in the evening.
7. CoQ10 (ubiquinol)
CoQ10 powers energy production in the mitochondria, especially in the heart and brain. Bryan takes 100 mg of ubiquinol, the active form.
8. Lithium orotate
Bryan takes a very low dose (1 mg) of lithium orotate, a trace mineral form being studied for brain health. It's very different from the high-dose prescription lithium used in psychiatry. Talk to your doctor before taking it, especially if you have kidney or thyroid concerns.
9. Ashwagandha
An adaptogenic herb that Bryan takes (600 mg each morning) to support stress resilience, healthy cortisol levels and sleep.
10. L-theanine
An amino acid from green tea that promotes calm focus. It's one of the ingredients in Bryan's Longevity Mix.
11. Glycine
Glycine is an amino acid that supports sleep quality and collagen production. It's another ingredient in Bryan's Longevity Mix.
12. Curcumin (turmeric)
Bryan takes 1–2 g of turmeric for a healthy inflammation response and joint health. Choose an enhanced-absorption form.
13. Zinc
Bryan takes 15 mg of zinc each morning for immune support. Avoid very high doses over the long term, as excess zinc can lower copper.
14. B vitamins
B vitamins in active forms are part of Bryan's Essentials capsules, supporting energy, mood and healthy homocysteine levels.
15. Sulforaphane
Bryan takes a broccoli extract (BroccoMax) for sulforaphane, which activates the body's own antioxidant and detox genes.
16. Collagen
Bryan takes 11–22 g of collagen peptides each morning for joints, skin and nails.
17. NMN, NAD+ and fisetin (experimental)
These are among the more experimental compounds in Bryan's stack. NMN supports NAD+, a molecule that declines with age and is used for cellular energy and DNA repair. Fisetin is a flavonoid being studied as a senolytic. Human evidence is still emerging for both.
18. Melatonin
Bryan takes a low dose of 300 mcg before bed. In Australia, melatonin is a prescription medicine; a 2 mg slow-release form is available from pharmacists for adults aged 55 and over. Speak to your GP or pharmacist if you're interested in it.
Watch: Bryan Johnson on why the world is making us sick
Frequently asked questions
What supplements does Bryan Johnson take?
Bryan Johnson's Blueprint stack includes omega-3, creatine, NAC, vitamin D3, vitamins K1 and K2, taurine, CoQ10, ashwagandha, L-theanine, glycine, lithium orotate, curcumin, zinc, B vitamins, sulforaphane and collagen. It also includes experimental longevity compounds such as NMN, fisetin, spermidine and Ca-AKG, and some prescription medicines under medical supervision.
How many supplements does Bryan Johnson take?
Bryan Johnson takes more than 50 supplements and compounds a day, many of them combined into his own Blueprint products such as the Longevity Mix and Essentials capsules. The exact list changes as he updates his protocol.
Can you buy Bryan Johnson's Blueprint Longevity Mix in Australia?
Blueprint products are sold through Bryan Johnson's own Blueprint website, and availability and shipping to Australia can change. Many of the individual supplements in his stack, including creatine, omega-3, NAC, taurine, glycine, L-theanine and CoQ10, are available in Australia from Australian Health & Nutrition.
Is Bryan Johnson's Blueprint the same as Blueprint Vitality?
No. Blueprint is Bryan Johnson's longevity brand. Blueprint Vitality is a separate company that makes methylene blue supplements.
Which Bryan Johnson supplements are best to start with?
Bryan describes some supplements as suitable for most people and others as personalised or experimental. The well-researched foundations are omega-3, vitamin D, creatine and magnesium. It's best to get a blood test and talk to your healthcare practitioner before adding more.
Does Bryan Johnson take NMN?
Yes. Bryan has listed NMN (500 mg) or nicotinamide riboside (450 mg) in his protocol to support NAD+ levels. Evidence for longevity benefits in humans is still emerging.
Bryan Johnson's Blueprint is an extreme, highly measured protocol that's personalised to his own biomarkers and supervised by doctors. Most people will get the biggest benefit from the foundations: a whole-food diet, sleep, exercise and a few well-researched supplements. Talk to your healthcare practitioner before starting new supplements, especially if you take medication.
