Bryan Johnson's Supplements List (2024): Insider's Guide
Can Johnson’s supplements really reverse aging? Should we be taking dozens of pills for optimal health? Here, we explore the evidence behind some of Johnson’s popular recommended supplements.
Bryan Johnson Blueprint Supplements List
Johnson’s supplement line Blueprint offers consumers access to many of the supplements that he takes on a regular basis. Instead of purchasing individual components, Blueprint provides the convenience of taking multiple supplements in the same pill or powder. As of May 2024, Blueprint has three supplement stacks for purchase through Johnson’s website:
- Starter Stack (18 supplements): $125 per 30-day supply
- Supplement Stack (51 supplements): $195 per 30-day supply
- Blueprint Stack (74 supplements): $361 per 30-day supply
Consumers can purchase some of these supplements individually.
Review of Bryan Johnson’s top supplements
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| Data obtained from protocol.bryanjohnson.com |
Nordihydroguaiaretic acid (NDGA)
Dosage: 50 mg per day
NDGA is a compound derived from the leaves of the Larrea tridentata plant. NDGA has demonstrated anti-oxidant properties, protecting cells from oxidative damage generated by free radicals.
Animal studies on the benefits of NDGA have been mixed. In studies involving flies and mice, NDGA has been shown to extend lifespan and to possess anti-cancer properties, even though liver, lung, and thymus tumors have developed in animals fed NDGA.
While NDGA has been shown to protect against kidney and liver damage in animal studies, prolonged consumption has the opposite effect and can harm the kidneys and liver. Safety parameters for NDGA are not well-established in humans.
Rapamycin
Dosage: 13 mg per week, alternating with 6 mg per week
Rapamycin, also known as sirolimus, is an inhibitor of a cell signaling molecule called mTOR, which is involved in many biological processes, including regulating metabolism. Available only by prescription, rapamycin is a medication used to treat cancer, prevent rejection after organ transplants, and reduce the risk of coronary stent complications.
Animal studies have shown that rapamycin can extend the lifespan of mice, yeast, worms, and flies. A 2009 study published in Nature found that rapamycin increased the lifespan of older mice by 9–14%. Younger mice fed rapamycin also survived longer. Although clinical trials are underway, there is currently insufficient evidence that rapamycin can prolong life in humans. Therefore, people taking rapamycin for longevity purposes usually have to purchase the drug off-label.
Rapamycin can lead to complications affecting blood cells, the gastrointestinal tract, the immune system, and others.
Taurine
Dosage: 2 g in the morning, 1 g in the evening (3 g total per day)
Taurine is an amino acid found in animal-based foods and commonly in workout supplements and energy drinks. Taurine may help boost physical performance, such as by increasing energy levels and improving recovery times after exercise. Human studies have also shown that taurine may reduce cholesterol levels and improve insulin sensitivity.
A recent study found that taurine supplementation extended the lifespan of mice by approximately 10–12% — rough equivalent to 7–8 years in humans. While no human studies exist to corroborate the anti-aging properties of taurine, some evidence shows that it may reduce mitochondrial dysfunction and protect cells from DNA damage, potentially allowing cells to live longer.
Nicotinamide riboside (NR)
Dosage: 375 mg per day
NR is a form of vitamin B3 that is converted by the body into NAD+, a coenzyme involved in mitochondrial metabolism, cell cycle control, and DNA repair, among other functions. Decreased NAD+ levels may be associated with age-related diseases.
In animal studies, NR shows benefits in improving insulin sensitivity and liver, cardiovascular, endocrine, and brain health. NR is well-tolerated and elevates blood NAD+ levels in healthy middle-aged and older adults, with the potential to decrease the risk of cardiovascular events by reducing blood pressure and aortic stiffness. NR may also improve exercise performance in older adults. However, large-scale human studies are needed to confirm these preliminary findings.
Acarbose
Dosage: 200 mg twice per day (400 mg total per day)
Acarbose is an FDA-approved medication used for the treatment of type 2 diabetes in adults. It inhibits the action of a pancreatic enzyme called amylase, which normally helps in carbohydrate digestion. Therefore, acarbose is thought to slow down the absorption of glucose from carbohydrates. Acarbose is sometimes used off-label to aid in weight loss.
Mouse studies have shown that acarbose supplementation can increase the maximum lifespan of both young and middle-aged mice. These results seem to be more pronounced when acarbose is given to mice in combination with rapamycin, leading to a 28–34% increase in their median lifespan.
In humans, the most common side effects of acarbose are gastrointestinal symptoms. When used in combination with other diabetes medications, extremely low blood sugar can occur.
Ashwagandha
Dosage: 600 mg per day
Ashwagandha is a herb that has been used in Ayurvedic medicine for centuries. A recent review summarized the evidence for ashwagandha, showing that it may have a number of positive health impacts. The most consistent benefits of ashwagandha include reducing stress and anxiety, potentially through lowering levels of the stress hormone cortisol. Some evidence also suggests that the herb may help improve sleep, boost muscle strength and performance, and assist in weight loss, among other benefits.
Clinical trials have noted minimal side effects associated with ashwagandha, suggesting that is generally safe to take. Certain populations, including pregnant or breastfeeding persons, as well as people with thyroid, prostate, or autoimmune diseases, should avoid ashwagandha or consult with a healthcare provider before trying the supplement.
Aspirin
Dosage: 81 mg three times per week
Aspirin is a blood-thinning medication primarily used to prevent blood clots. It is less commonly used today to reduce fever and pain since more effective medications are available.
Daily low-dose aspirin therapy (75 to 100 mg) may be considered in some people to prevent heart attack or stroke. According to the U.S. Preventive Service Task Force (USPSTF), adults ages 40 to 59 years may consider taking low-dose aspirin if they have a 10% or greater 10-year cardiovascular disease risk.
The USPSTF does not recommend aspirin for people who do not have an increased risk for cardiovascular disease. Additionally, those with an increased risk of bleeding should not follow this protocol.
Healthy older adults should also refrain from taking aspirin daily, as research shows that it increases the risk of brain bleeds without significantly reducing the risk of stroke in this population.
Calcium alpha-ketoglutarate (CaAKG)
Dosage: 4 g per day
CaAKG is the supplemental form of AKG, a naturally occurring molecule essential for cellular metabolism. It is required for the tricarboxylic acid cycle, which stores energy in the form of a molecule called NADH.
Animal models suggest that CaAKG might increase lifespan, reduce inflammation, and protect the gut. A 6-month animal study, for instance, showed that female mice (but not male mice) fed CaAKG had an increased lifespan and overall survival.
In humans, CaAKG has been used as a supplement to improve body composition in athletes, shorten recovery from surgery, and accelerate wound healing. Evidence that CaAKG can improve lifespan in humans is in its early stages. One study suggested that CaAKG can reduce epigenetic age (a marker of biological age, assessed using DNA methylation patterns) in people concurrently taking vitamin A or vitamin D for 4–10 months.
Cocoa flavanols
Dosage: 500 mg twice per day (1,000 mg total per day)
Pure cocoa is rich in antioxidants called flavanols, which have been shown in animal studies to preserve cognitive function with age, potentially by improving blood flow to the brain and preventing neuronal cell death. In humans, consumption of cocoa has also been shown to improve cerebral blood flow, and in young adults, limited evidence suggests that intake of cocoa flavanols may improve cognitive performance.
Cocoa flavanols may also improve flow-mediated dilatation (FMD) — the widening of an artery to allow more blood flow — during acute mental stress. Since decreased FMD has been linked to an increased risk of cardiovascular disease, flavanols may be beneficial for heart and blood vessel health.
However, a randomized clinical trial of 21,442 U.S. adults with no history of cardiovascular disease showed mixed evidence. In this study, compared to individuals who received a placebo, those who took a cocoa flavanol supplement regularly over a median duration of 3.7 years did not have a reduced risk of cardiovascular events (e.g., heart attack or stroke), although they experienced a 27% reduction in the risk of death from cardiovascular events.
Coenzyme Q10 (CoQ10)
Dosage: 100 mg per day
CoQ10 is a natural compound essential for energy production within mitochondria. It also possesses antioxidant and anti-inflammatory properties. CoQ10 levels decline with age, and lack of CoQ10 has been linked to an increased risk of many health conditions, including heart failure, diabetes, and neurodegenerative disease.
The most popular use of CoQ10 is for cardiovascular health. CoQ10 supplementation may reduce the risk of cardiovascular death, improve blood pressure control, and lower cholesterol levels. However, most research on CoQ10 has been conducted in people with diabetes or cardiovascular diseases, and it is unclear how beneficial CoQ10 is for healthy individuals.
Dehydroepiandrosterone (DHEA)
Dosage: 25 mg per day
DHEA is a steroid hormone naturally produced by the adrenal glands. It is a precursor to the sex hormones estrogen and testosterone. DHEA levels peak in young adulthood and slowly decrease in time; therefore, DHEA supplementation may be more suitable for older adults with lower sex hormone levels.
In postmenopausal women, DHEA may increase estrogen levels and improve postmenopausal symptoms. DHEA may also improve bone mineral density, reducing the risk of fractures.
In older men, DHEA supplementation may reduce fat mass slightly by increasing testosterone levels. Results are mixed regarding whether supplementation can improve other measures of health, such as sexual function and blood sugar control in this population.
There is no consistent evidence that DHEA supplementation promotes fat loss or muscle gain in younger adults.
Genistein
Dosage: 125 mg per day
Genistein belongs to a class of naturally occurring compounds called isoflavones present in some vegetables, including soy beans and fava beans. Genistein possesses estrogen-like activity.
In a study of rats, genistein improved bone health better than typical medications used to treat osteoporosis in humans. Genistein has been shown to improve bone mineral density in postmenopausal women with osteopenia.
Additionally, genistein may have anticancer properties, but further evidence in humans is needed.
Glucosamine sulphate 2KCL
Dosage: 1,500 mg twice per day (3,000 mg total per day)
Glucosamine, sold in some supplement forms as glucosamine sulphate 2KCL, is a natural compound found in cartilage, and supplementation is most commonly used for joint health. However, the evidence for this indication is mixed.
One review showed that glucosamine supplementation can improve function and reduce pain in people with knee osteoarthritis. By contrast, a randomized controlled trial contradicted these results in people with knee osteoarthritis, showing no benefits on function or pain in patients receiving both glucosamine and another component of cartilage called chondroitin.
A large U.K. study showed that those who took glucosamine supplements were less likely to die from cancer and cardiovascular, respiratory, or digestive diseases. However, since this was not a randomized control trial, these results only suggest an association and cannot prove a causal relationship between glucosamine supplementation and mortality.
Hyaluronic acid
Dosage: 300 mg per day
Hyaluronic acid is a natural sugar molecule found throughout the body, including in the skin, eye, and joint fluid.
Hyaluronic acid is often used to treat wrinkles and dry skin and can be taken in multiple forms: orally, topically, or via injection. Research also supports the use of hyaluronic acid eye drops, often found in artificial tears, to treat dry eye. Limited evidence suggests that hyaluronic acid can alleviate osteoarthritis symptoms in some people, but larger trials are needed.
L-tyrosine
Dosage: 500 mg per day
L-tyrosine is an amino acid precursor of neurotransmitters in the brain, specifically dopamine and norepinephrine. Therefore, L-tyrosine supplementation is primarily used for its cognitive benefits. It is sometimes found in workout supplements and energy drinks.
Research suggests that L-tyrosine may help preserve cognitive function and improve memory under stressful, cognitively demanding situations. A small study suggests that L-tyrosine supplementation in healthy adults may help with cognitive flexibility — the ability to switch quickly between different tasks.
Melatonin
Dosage: 300 mcg per day before bed
Melatonin is a naturally occurring hormone widely used as a supplement to help improve sleep. Studies suggest that melatonin may decrease the amount of time needed to fall asleep, increase total sleep time, and improve overall sleep quality in people who have insomnia.
People who have circadian rhythm sleep-wake disorders may also benefit from melatonin supplementation. Though generally safe to take and commonly used by adults, there is insufficient evidence to support the use of melatonin in populations without sleep disorders.
N-acetyl-L-cysteine (NAC)
Dosage: 1,800 mg twice per day (3,600 mg total per day)
NAC, the precursor for the amino acid L-cysteine, possesses antioxidant, anti-inflammatory, and mucous-thinning properties. In medical settings, NAC is used to treat acetaminophen (Tylenol) overdose, cystic fibrosis, and chronic obstructive pulmonary disease.
NAC is the precursor to one of the body’s most powerful and abundant antioxidants — glutathione. Though further research is needed, early evidence suggests that NAC may be useful as an adjunct to medical treatment in a variety of health conditions, including lung, liver, cardiovascular, psychiatric, neurologic, kidney, and infectious diseases.
Turmeric
Dosage: 1 g twice per day (2 g total per day)
Turmeric is a spice popularly used in Asian cuisine. It contains an active compound called curcumin, which has a wide range of health-related benefits. A review of the literature suggested that turmeric may help improve arthritis pain and reduce the risk or progression of neurological, cardiovascular, endocrine, and metabolic disorders. A potent anti-inflammatory agent, turmeric has also been shown to reduce muscle soreness after exercise.
Sulforaphane
Dosage: 17.5 mg twice per day (35 mg total per day)
Sulforaphane, found in cruciferous vegetables such as broccoli and cabbage, has been shown in animal studies to fight cancer, aid in weight loss, reduce blood sugar levels, improve lipid levels, and promote heart health. Human studies for these indications, however, are lacking.
Should you use all these supplements?
Scientific basis exists for all of the supplements recommended by Bryan
Johnson, but this does not necessarily mean that you should use them all. Much
of the existing evidence on the health benefits of Johnson’s suggested
supplements is preliminary or studied mostly in animal models. The supplements
that have been extensively studied in humans tend to focus on populations with
specific diseases, not healthy subjects.
Individuals should keep in mind that the consumption of supplements in such a huge variety on a daily basis is not recommended by any official health organizations around the world. People should also be cautious about taking medications on an off-label basis, which may lead to unforeseen and even dangerous adverse effects.
Taking many supplements at once may also make it unclear which ones work and which ones don’t. Similarly, if you experience any adverse effects, it will be difficult to know which supplements are to blame.
Finally, while it is certainly possible that you can experience health benefits from taking these supplements, this can come at a great financial cost. Since everyone's body is different, you could end up spending money on supplements that don't work for you (even if they might work for someone else).
Final thoughts
Bryan Johnson, tech-mogul turned biohacking and longevity devotee, takes over 100 pills a day in an effort to discover the fountain of youth. While some of his suggested supplements do appear to enhance longevity in animal studies, clinical evidence is still insufficient to conclude that they can slow aging in humans. Most of Johnson’s supplements may provide health benefits for people dealing with specific ailments, but the weight of evidence varies by supplement and depends on the particular indication for which it is used.
If you are interested in trying a new supplement, always consult with your physician before starting. Working with a qualified medical professional is important to ensure that your supplement usage is safe and not contraindicated with any medical conditions or medications you may have.
FAQ
How many pills does Bryan Johnson take per day?
Bryan Johnson takes over 100 pills per day, consisting of both prescription medications and supplements. He generally splits them into morning, evening, and bedtime doses. Johnson takes these supplements in an effort to slow down aging and improve many aspects of health and performance.
Does Bryan Johnson take creatine?
According to a note on his website from October 2023, Bryan Johnson takes 2.5 g of creatine daily. Creatine is a generally safe and well-studied supplement shown to improve muscle strength, exercise, and cognitive performance. Benefits appear to occur with dosages of at least 2.5–5 g daily, although accelerated dosing regimens can decrease the time it takes for creatine to saturate the skeletal muscles.
Does Bryan Johnson take caffeine?
Caffeine is not listed on his website as one of the supplements Bryan
Johnson takes, but a small amount of caffeine (13 mg per serving) exists in
his cocoa powder supplement. It is unclear whether Johnson currently
consumes caffeine from other sources, such as coffee or tea.
Key takeaways:
- Bryan Johnson is a popular figure who takes many supplements in an effort to reverse aging and optimize various aspects of his health and performance.
- Johnson’s supplement line, Blueprint, offers consumers access to many of his recommended supplements.
- Research suggests potential benefits to all of Johnson’s recommended supplements, but much of the supportive evidence comes from animal studies, and some supplements have been more rigorously studied in humans than others.
- Taking many supplements at once may increase the chance that you will experience benefits or side effects difficult to attribute to specific supplements. Always consult with your physician before trying any new supplements.
Sources and References:
- Frontiers in Pharmacology. Nordihydroguaiaretic acid: from herbal medicine to clinical development for cancer and chronic diseases.
- The Journals of Gerontology: Series A. Nordihydroguaiaretic acid extends the lifespan of drosophila and mice, increases mortality-related tumors and hemorrhagic diathesis, and alters energy homeostasis in mice.
- Current Cancer Drug Targets. Nordihydroguaiaretic acid in therapeutics: beneficial to toxicity profiles and the search for its analogs.
- Nature. Rapamycin fed late in life extends lifespan in genetically heterogeneous mice.
- Nutrients. The anti-inflammatory effect of taurine on cardiovascular disease.
- Food Chemistry. The effects of taurine supplementation on diabetes mellitus in humans: a systematic review and meta-analysis.
- Science. Taurine deficiency as a driver of aging.
- Molecules. The role of taurine in mitochondria health: more than just an antioxidant.
- Nutrients. Nicotinamide riboside—the current state of research and therapeutic uses.
- Nature Communications. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD+ in healthy middle-aged and older adults.
- European Journal of Nutrition. Acute nicotinamide riboside supplementation improves redox homeostasis and exercise performance in old individuals: a double-blind cross-over study.
- Aging Cell. Lifespan benefits for the combination of rapamycin plus acarbose and for captopril in genetically heterogeneous mice.
- Pharmaceutics. Ashwagandha (Withania somnifera)—current research on the health-promoting activities: a narrative review.
- Cell Metabolism. Alpha-ketoglutarate, an endogenous metabolite, extends lifespan and compresses morbidity in aging mice.
- Trends in Endocrinology & Metabolism. Alpha-Ketoglutarate dietary supplementation to improve health in humans.
- Aging (Albany NY). Rejuvant®, a potential life-extending compound formulation with alpha-ketoglutarate and vitamins, conferred an average 8 year reduction in biological aging, after an average of 7 months of use, in the TruAge DNA methylation test.
- British Journal of Clinical Pharmacology. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance.
- Nutrients. Cocoa flavanols improve vascular responses to acute mental stress in young healthy adults.
- The American Journal of Clinical Nutrition. Effect of cocoa flavanol supplementation for the prevention of cardiovascular disease events: the COcoa Supplement and Multivitamin Outcomes Study (COSMOS) randomized clinical trial.
- StatPearls. Coenzyme Q10.
- Antioxidants (Basel). The use of coenzyme Q10 in cardiovascular diseases.
- Journal of Endocrinological Investigation. Hormonal profile of menopausal women receiving androgen replacement therapy: a meta-analysis.
- The Journal of Clinical Endocrinology & Metabolism. Dehydroepiandrosterone supplementation in elderly men: a meta-analysis study of placebo-controlled trials.
- British Journal of Pharmacology. Effects of genistein aglycone in osteoporotic, ovariectomized rats: a comparison with alendronate, raloxifene and oestradiol.
- Annals of Internal Medicine. Effects of the phytoestrogen genistein on bone metabolism in osteopenic postmenopausal women: a randomized trial.
- Frontiers in Pharmacology. Molecular mechanisms of action of genistein in cancer: recent advances.
- Therapeutic Advances in Musculoskeletal Disease. Glucosamine sulphate: an umbrella review of health outcomes.
- Therapeutic Advances in Musculoskeletal Disease. Glucosamine sulphate: an umbrella review of health outcomes.
- Annals of the Rheumatic Diseases. Associations of regular glucosamine use with all-cause and cause-specific mortality: a large prospective cohort study.
- Nutrients. Oral hyaluronan relieves wrinkles and improves dry skin: a 12-week double-blinded, placebo-controlled study.
- Acta Ophthalmologica. Hyaluronic acid in the treatment of dry eye disease.
- Journal of Psychiatric Research. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands--a review.
- Neuropsychologia. Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance.
- PLoS One. Meta-analysis: melatonin for the treatment of primary sleep disorders.
- Antioxidants (Basel). N-acetylcysteine (NAC): impacts on human health.
- Antioxidants (Basel). Sulforaphane—a compound with potential health benefits for disease prevention and treatment: insights from pharmacological and toxicological experimental studies.
- International Journal of Molecular Sciences. Curcumin supplementation and human disease: a scoping review of clinical trials.
- Bulletin of the National Research Centre. Effect of curcumin supplement or placebo in delayed onset muscle soreness: a systematic review and meta-analysis.
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