Bryan Johnson’s Supplement Routine at a Glance:
- Routine: Bryan takes 50 supplements daily (~100 pills split between morning and night), plus 4 additional supplements occasionally, costing approx. $690 per month.
- Focus: Don’t die. Maximize longevity at all costs.
- Selection Method: Data-driven and experimental. Uses extensive biomarker tracking, machine learning models, and self experimentation to perfect his supplement stack.
- Philosophy: Push the boundaries of human health. Test unconventional and experimental compounds. Track everything with cutting-edge technology and optimize relentlessly.
Bryan Johnson Complete Supplement Stack
Bryan Johnson made millions selling his company Braintree to PayPal for $800 million in 2013. Now, he’s spending it trying to slow aging—testing everything on himself.
His Blueprint Protocol is a strict daily routine with gene therapy, plasma transfusions, and a precise diet and supplement plan.
Bryan’s debated longevity with Peter Attia—and taken heat from Andrew Huberman and Joe Rogan—mostly for his extreme approach to taking pills and never stopping to smell the flowers.
Click below to see every supplement Bryan takes, plus dosages and why he takes them.
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Foundational
Supplements to help overall wellness and long-term well-being.
- Vitamin D3 → 5,000 IU (125 mcg) daily
- Vitamin K2 → 600 mcg daily
- Vitamin C → 1,000 mg daily
- Vitamin E → 268 mg daily
- Heme Iron → 10 mg daily
- Electrolytes → 1-2 packets (Per: 1 g Sodium, 200 mg Potassium, 60 mg Magnesium) as needed
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Brain
Supplements to improve memory, focus, clarity & neuroplasticity.
- Omega-3s (EPA/DHA/DPA) → 800 mg daily
- Phosphatidylserine → 100 mg daily
- L-Tyrosine → 500 mg daily
- L-Theanine → 200 mg daily
- Lithium Orotate → 5 mg daily
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Sleep
Supplements for better sleep, relaxation & circadian rhythm.
- Magnesium Glycinate → 400 mg daily
- Apigenin → 50 mg daily
- Glycine → 3,000 mg daily
- Melatonin → 300 mcg daily
- GABA → 500 mg daily
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Performance
Supplements to boost physical & mental endurance & strength.
- Creatine Monohydrate → 5 g daily
- Pea Protein → 29 g daily
- Rhodiola Rosea → 500 mg daily
- Lutein → 20 mg daily
- Zeaxanthin → 4 mg daily
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Hormones
Supplements to improve metabolism, energy & mood.
- Ashwagandha → 600 mg daily
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Recovery
Supplements to reduce inflammation & help repair tissue.
- Collagen Peptides → 12.5 g daily
- Glucosamine Sulfate → 1.5 g daily
- Turmeric → 1 g daily
- Fisetin → 500 mg daily
- Sulforaphane (BroccoMax) → 35 mg daily
- Hyaluronic Acid → 300 mg daily
- Garlic (Kyolic) → 1.2 g daily
- Ginger Root → 1 g daily
- Aspirin → 81 mg occasionally
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Immunity
Supplements to strengthen defenses and enhance resilience.
- GOS (Galacto-oligosaccharides) → 2.5 g daily
- Inulin → 5 g daily
- NAC (N-Acetylcysteine) → 1.8 g daily
- Quercetin → 500 mg daily
- Zinc Picolinate → 30 mg daily
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Longevity
Supplements to supercharge cell repair, energy & regeneration.
- Acarbose → 200 mg daily
- Alpha Lipoic Acid → 600 mg daily
- Astaxanthin → 12 mg daily
- Berberine → 1 g daily
- Ca-AKG → 2 g daily
- Cocoa Flavanols → 500 mg daily
- CoQ10 (Ubiquinol) → 200 mg daily
- Extra Virgin Olive Oil → 45 ml daily
- Fisetin → 500 mg daily
- Genistein → 100 mg daily
- High Polyphenol Cocoa → 6 g daily
- Metformin → 2 g daily
- NMN → 1 g daily
- NDGA → 50 mg occasionally
- Rapamycin → 6 mg occasionally
- Resveratrol → 500 mg daily
- Spermidine → 13.5 mg daily
- Taurine → 2 g daily