Bryan Johnson Blueprint Supplement List Reviewed (2025)

Bryan Johnson has captured global attention with his extreme approach to reversing biological age. The tech entrepreneur spends over $2 million annually on his Blueprint project. His supplement routine includes more than 40 different compounds taken daily.

This detailed review examines bryan johnson’s complete 2025 supplement list. We’ll break down the science behind his choices. We’ll explore which components show real promise for longevity.

The Complete Bryan Johnson Blueprint Stack Overview

The Bryan Johnson supplement protocol is one of the most extensive anti-aging regimens ever documented. His full list includes NAD+ precursors, senolytics, hormones, and prescription medications.

Johnson categorizes his interventions into three tiers. The first tier includes supplements he believes are suitable “for everyone.” The second tier contains compounds he takes based on personal biomarker measurements. The third tier represents experimental therapies he’s testing.

Complete Bryan Johnson Blueprint Supplement List 2025

Here’s bryan johnson’s full supplement routine with exact dosages and timing. This is his personal protocol, which differs from his commercial Blueprint products.

Morning Supplements (With First Meal)

Supplement	Daily Dose	Notes
NMN or Nicotinamide Riboside	500mg (NMN) or 450mg (NR), 6x/week	NAD+ precursor
Calcium Alpha-Ketoglutarate	1g	Metabolic support
Ashwagandha	600mg	Stress adaptation
Coenzyme Q10 (Ubiquinol)	100mg	Cellular energy
Vitamin D3	2,000 IU	Bone/immune health
EPA/DHA/DPA	800mg	Omega-3 fatty acids
Vitamin C	500mg	Antioxidant support
BroccoMax (Sulforaphane)	17.5mg	Detoxification support
Ginger Root	2.2g	Anti-inflammatory
Garlic (regular)	2.4g	Cardiovascular support
Fisetin	200mg	Senolytic compound
Lithium Orotate	1mg	Neuroprotection
Vitamin K2-MK4	5mg	Bone health
Vitamin K1	1.5mg	Blood clotting
Vitamin K2-MK7	600mcg	Arterial health
Zinc	15mg	Immune function
Iodine (Potassium Iodide)	125mcg	Thyroid support
Lycopene	10mg	Antioxidant
Spermidine	10mg	Autophagy inducer
Proferrin (Heme Iron)	10.5mg	Iron supplementation
Acarbose (Prescription)	200mg	Blood sugar control
Metformin (Prescription)	500mg	Metabolic health
Blueprint Essentials	2 capsules	Commercial stack
Blueprint Soft Gel	1 capsule	Commercial stack
Blueprint NAC + Ginger + Curcumin	3 capsules	Commercial stack
Blueprint Red Yeast Rice + Garlic	1 capsule	Commercial stack
ProButyrate	600mg	Gut health
Plasmalogens (Glia & Neuro)	1mL each	Brain health

Evening Supplements (With Dinner)

Supplement	Daily Dose	Notes
Calcium Alpha-Ketoglutarate	1g	Second daily dose
Cocoa Flavanols	500mg	Cardiovascular support
Vitamin E	67mg	Antioxidant
Garlic (Kyolic)	1.2g	Aged garlic extract
Glucosamine Sulfate 2KCL	1,500mg	Joint health
L-Lysine	1g	Amino acid support
L-Tyrosine	500mg	Neurotransmitter support
Turmeric (Curcumin)	1g	Anti-inflammatory
Taurine	1g	Cardiovascular support
Viviscal	1 pill	Hair growth
NAC (N-Acetyl-L-Cysteine)	1,800mg	Antioxidant precursor
Genistein	125mg	Phytoestrogen
Metformin (Prescription)	500mg	Second daily dose
Proferrin (Heme Iron)	10.5mg	Second daily dose
EPA/DHA/DPA	800mg	Second daily dose

Before Bed Supplements

Supplement	Daily Dose	Notes
Melatonin	300mcg	Sleep support
Turmeric	1g	Second daily dose
Taurine	2g	Second daily dose

Weekly/Periodic Supplements

Supplement	Frequency	Notes
B-Complex	0.5 pill, 2x/week	Vitamin support
Aspirin	81mg, 3x/week	Cardiovascular protection
Testosterone Patch (Prescription)	4mg, 1x/week	Hormone therapy
B12 Injection	1x/week	Vitamin B12
Levothyroxine (Prescription)	112mcg daily	Thyroid hormone
Armour Thyroid (Prescription)	60mg daily	Natural thyroid

Daily Food Items

Item	Amount	Purpose
Extra Virgin Olive Oil	30mL	Healthy fats
Pea Protein	29g	Protein supplementation
Dark Chocolate	15g	Antioxidant support

The blueprint Bryan Johnson follows includes both his commercial products and individual supplements. His Blueprint Essential Capsules and Longevity Mix are simplified versions of his personal protocol.

NAD+ and Cellular Energy: The Foundation of Bryan Johnson’s Approach

Johnson prioritizes NAD+ optimization as a cornerstone of his longevity protocol. He alternates between NMN and nicotinamide riboside six times per week. This approach targets declining cellular energy levels that occur with aging.

NAD+ levels decline significantly with age. This decline affects mitochondrial function and energy levels throughout the body. Bryan johnson’s supplement protocol aims to restore youthful NAD+ levels through targeted supplementation.

Johnson has used Jinfiniti’s own Intracellular NAD+ Test and achieved an optimal score of 54.6μM¹. This result places him in the ideal range for cellular health and vitality. According to Dr. Jin-Xiong She’s clinical practice, optimal NAD levels fall between 40-100μM.

The science supporting NAD+ precursors continues to evolve. Human clinical trials show both NMN and NR effectively raise NAD+ levels². Studies demonstrate improved aerobic capacity and muscle function in participants³.

Bryan’s Key NAD+ Support Supplements:

• NMN: 500mg (6x weekly)
• Nicotinamide Riboside: 450mg (alternative to NMN)
• CoQ10: 100mg daily
• Creatine

Johnson’s emphasis on cellular energy extends beyond NAD+ precursors. His blueprint stack includes creatine, which supports ATP production and cognitive function. This multi-pathway approach targets energy production at different cellular levels.

For anyone interested in following bryan johnson’s supplement approach to NAD+ optimization, testing provides the foundation.

Jinfiniti’s Vitality NAD Booster offers a scientifically formulated approach to restoring NAD. Our product combines NAD+ precursors with creatine and supporting compounds. This mirrors the successful research protocols Johnson follows.

Anti-Inflammatory and Antioxidant Powerhouses

The blueprint protocol places heavy emphasis on reducing oxidative stress and inflammation. Johnson consumes large amounts of curcumin, with 2 grams of turmeric daily split between doses. This anti-aging approach targets chronic inflammation linked to aging processes.

Curcumin shows impressive anti-inflammatory properties in clinical research⁴. Studies demonstrate reduced inflammatory markers and improved joint function. Bryan johnson’s dosage exceeds typical recommendations. High-dose turmeric supplementation requires careful consideration due to potential liver concerns.

Anti-Inflammatory Compounds in Johnson’s Stack:

• Turmeric (Curcumin): 2g daily
• Taurine: 3g daily (1g dinner, 2g bedtime)
• Ginger Root: 2.2g daily
• Fisetin: 200mg daily

Bryan Johnson’s extensive supplement protocol includes fisetin. As a senolytic, this flavonoid’s job is to eliminate senescent “zombie” cells. Animal studies show hopeful signs for increasing longevity⁵. Human investigations are steadily adding to the body of confirming data.

Taurine deserves special attention in bryan johnson’s supplement protocol. This amino acid supports cardiovascular health and may help reduce oxidative damage. Clinical studies suggest 1-2 grams daily can benefit heart health and blood pressure⁶.

Johnson includes antioxidant support through multiple pathways. His blueprint bryan johnson protocol features lycopene, cocoa flavanols, and various plant-based compounds. This multi-target approach addresses different sources of cellular damage and oxidative stress.

Controversial Prescription Components

Bryan johnson’s supplement protocol extends beyond typical supplements. He includes prescription medications like metformin and acarbose. These diabetes drugs show potential longevity benefits in animal research⁷. This is the most experimental aspect of his health and longevity approach.

Metformin activates AMPK, a pathway associated with caloric restriction benefits. Acarbose helps control blood sugar spikes after meals. Both drugs extend lifespan in mice according to intervention studies⁸. Human longevity data remains incomplete for healthy individuals.

Johnson also uses thyroid hormones and testosterone replacement therapy. These interventions carry significant risks for healthy individuals. Medical supervision becomes necessary when considering hormonal modifications. This aspect of bryan johnson’s blueprint exceeds safe self-experimentation boundaries.

Prescription Elements (Not Recommended Without Medical Oversight):

• Metformin: 1g daily
• Acarbose: 200mg daily
• Testosterone patch: 4mg weekly
• Thyroid hormones: Multiple formulations

The inclusion of prescription drugs highlights the extreme nature of project blueprint. Most people should focus on proven supplements before considering pharmaceutical interventions. This longevity protocol pushes far beyond conventional supplement routines.

Biomarker Testing: The Data-Driven Approach

Johnson’s success stems partly from extensive biomarker monitoring. He tracks over 70 organ systems and adjusts his protocol based on results. This personalized approach sets his method apart from generic supplement recommendations. The blueprint project emphasizes precision over guesswork.

Biomarker testing allows for targeted interventions rather than shotgun supplementation. Johnson measures everything from inflammatory markers to hormone levels. This biological age assessment guides his supplement choices and dosing decisions.

His NAD+ testing with Jinfiniti exemplifies this approach. Rather than guessing optimal doses, he confirmed his cellular NAD+ status through direct measurement. This data-driven strategy helps optimize supplement timing and dosages for maximum vitality.

Biomarkers Johnson Monitors:

• Intracellular NAD+ levels
• Inflammatory markers (CRP, IL-6)
• Hormone panels (testosterone, thyroid)
• Cardiovascular markers
• Metabolic indicators

The Blueprint project emphasizes that “one size fits none” in longevity interventions. Individual genetics, metabolism, and health status affect supplement responses significantly. Bryan johnson’s full testing approach reveals these individual differences.

For those interested in personalized optimization, NAD+ testing provides valuable baseline data. Understanding your current cellular energy status helps guide supplementation decisions. Jinfiniti’s Intracellular NAD+ Test offers the same technology Johnson uses to track his progress.

Blueprint Stack vs. Individual Supplementation

Johnson’s commercial Blueprint products simplify his complex protocol. The Essential Capsules and longevity mix contain multiple ingredients in convenient formulations. These products make the blueprint protocol more accessible to the general public.

The commercial blueprint stack differs significantly from Johnson’s personal regimen. His individual protocol includes many supplements not found in the retail products. The prescription medications and hormones remain completely separate from commercial offerings.

Blueprint Commercial Products:

• Essential Capsules: 24 nutrients in 2 capsules
• Longevity Mix: 13 active compounds in powder form
• Individual supplements: NAC, garlic, curcumin combinations

The simplified products make the protocol more accessible. They represent a modified version of bryan johnson’s full approach. Consumers should understand this distinction when evaluating potential benefits from the blueprint stack.

Many of bryan johnson supplements align with established research. Ashwagandha for stress reduction, CoQ10 for heart health, and omega-3s for inflammation all have solid scientific support. These are the safer components of his full list.

Evidence-Based Alternatives: A Practical Approach

While Johnson’s protocol pushes boundaries, many supplements show questionable risk-benefit profiles. A more conservative approach might focus on proven interventions with established safety records. This strategy reduces risk while maintaining health and longevity benefits.

Core Longevity Supplements with Strong Evidence:

• Omega-3 fatty acids: 1-2g daily
• Vitamin D3: 1000-2000 IU daily
• Magnesium: 200-400mg daily
• Best NAD+ supplements: Based on testing results

Johnson’s approach of starting with biomarker testing makes sense. Understanding your baseline health status helps prioritize interventions. Longevity testing panels can identify specific areas needing attention without requiring 100 supplements.

Learning from the Blueprint Supplement Routine

Bryan johnson’s blueprint supplement stack contains over 100 compounds, prescription drugs, and experimental interventions. Most people don’t need this extreme approach. The real value lies in his testing philosophy.

Johnson tracks 70+ biomarkers to guide his decisions. This data-driven approach separates him from random supplementation. His success comes from measuring first, then acting on the results.

You can apply this same principle without the extreme supplement routine. Jinfiniti’s AgingSOS® Advanced Longevity Panel measures 22 key aging biomarkers. The test reveals your cellular health status, inflammation levels, and metabolic function.

Start where Johnson started: with data. Test your aging markers. Identify your specific needs. Then choose targeted interventions based on your results.

The blueprint project proves personalized medicine works. Make it work for you with smarter testing, not endless supplements.

1. https://protocol.bryanjohnson.com/Monthly-Notes#april-23 ↩︎
2. https://iadns.onlinelibrary.wiley.com/doi/10.1002/fft2.511 ↩︎
3. https://pubmed.ncbi.nlm.nih.gov/34238308/ ↩︎
4. https://pubmed.ncbi.nlm.nih.gov/24672232/ ↩︎
5. https://pubmed.ncbi.nlm.nih.gov/30279143/ ↩︎
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC10574552/ ↩︎
7. https://pmc.ncbi.nlm.nih.gov/articles/PMC9286917/ ↩︎
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC3736576/ ↩︎