Which supplements does Bryan Johnson take for optimal health and longevity?

The tech entrepreneur and biohacker Bryan Johnson has gained widespread attention for his Blueprint project. 

It is an ambitious health project in which he wants to reverse aging and optimize his body and mind. A major part of his regimen includes a meticulous selection of supplements tailored to his specific health goals. 

Are you curious about what supplements Bryan Johnson takes, why he takes them, and what dosages are involved? Keep reading this article!

What is Bryan Johnson's breakfast drink?

Bryan Johnson has a rigorous routine that includes taking several daily supplements. He includes a few supplements to help with longevity in his morning routine. At 5:25 am, he consumes a drink (236 mL) consisting of:

• Blueprint Longevity Mix (1 scoop): Glucosamide Sulfate Potassium 1.5 g, Creatine 2.5 g, Hyaluronic Acid 120 mg, Magnesium Citrate 150 mg, L-Lysine 1 g, L-Theanine 200 mg, Vitamin C 250 mg, Taurine 1.5 g, Ashwagandha Root 600 mg, CaAKG 2 g, Calcium 350 mg, L-Glutathione 250 mg, Glycine 1.2 g,
• Collagen protein (11 g),
• Prebiotic galactooligosaccharides (½ tsp),
• Inulin (1 tsp).

Why he takes it: Bryan Johnson's breakfast drink is designed to boost energy, enhance focus, and improve overall health. Packed with essential nutrients, it helps support brain function, reduce inflammation, and promote better digestion. 

With ingredients like creatine, L-Theanine, and CaAKG, the Longevity Mix promotes various health benefits, such as:

• stress relief,
• deeper sleep,
• mood balance,
• optimized muscle recovery,
• improved focus, and overall well-being.

In addition, his breakfast drink contains Ashwagandha—an adaptogen herb known for reducing stress, enhancing cognitive function, and supporting hormonal balance.

Bryan Johnson also includes collagen protein in his morning routine, essential for skin, joint, and connective tissue health, enhancing elasticity and supporting muscle recovery. 

Prebiotics like galactooligosaccharides and inulin complement the mix by strengthening the microbiota, improving digestion and immunity, and helping regulate blood sugar levels.

What supplements does Bryan Johnson take for optimal health?

Bryan Johnson mentions on his YouTube channel that his pill routine changes and is adjusted every two weeks. So, you may find some updates to his supplement regimen soon. 

As of now, during his breakfast at 6:45 am, he takes a mix of supplements that includes the following:

1. Blueprint Essentials Capsules: Vitamin D 2000 IU, Vitamin E 67 mg, Vitamin B1 1.1 mg, Vitamin B2 1.4 mg, Vitamin B3 15 mg, Vitamin B6 1.4 mg, Folate 200 mcg, Vitamin B12 125 mcg, Biotin 50 mcg, Calcium 50 mg, Iodine 200 mcg, Zinc 15 mg, Selenium 28 mcg, Manganese 1 mg, Vitamin B5 (pantothenic acid) 6 mg, Nicotinamide riboside (NR) 300 mg, Glucoraphanin 20 mg, Fisetin 100 mg, Luteolin 100 mg, Ubiquinol 50 mg, Lactobacillus acidophilus (4 billion CFU)  20 mg, Spermidine 10 mg, Boron 3 mg, Lithium 1 mg.

Dosage: 3 capsules daily with food.

Why he takes it:  With 24 essential nutrients, these capsules include a mix of multi-nutrients to support optimal health and wellness.  Overall, these compounds, including vitamin B, fisetin, and NR, are known for promoting overall well-being, such as:

• Stress relief,
• Energy,
• Focus,
• Muscle recovery,
• Gut microbiome balance,
• Sleep,
• Mood. 

2. Blueprint Essential Softgel: Lutein 15 mg, Zeaxanthin 3 mg, Lycopene 15 mg, Vitamins K1 1.5 mg, Vitamin K2-MK4 5 mg, Vitamins K2-MK7 0.6 mg, Astaxanthin 12 mg.

Dosage: Bryan Johnson takes one capsule daily, usually as part of his morning routine.

Why he takes it:  This supplement provides essential fat-soluble nutrients, including a powerful antioxidant complex, to support overall health. It enhances vision and eye health with a precise 5:1 ratio of lutein and zeaxanthin, protecting eyes from blue light exposure and improving visual performance. 

The formula also offers strong antioxidant support from astaxanthin and lycopene, which help fight free radicals and promote cellular vitality. 

3. Blueprint NAC + Ginger + Curcumin: N-Acetyl-L Cysteine (NAC) 1200 mg, Ginger extract, high gingerol content 400 mg, Curcuminoids 220 mg.

Dosage: Bryan Johnson takes three capsules daily, typically with food to enhance absorption. He also takes an additional pill of NAC 1800 mg as part of his routine.

Why he takes it:  This supplement combines NAC, ginger, and curcumin to support overall health and vitality. NAC helps combat oxidative stress, boosts immune function, and aids detoxification. Ginger and curcumin provide powerful antioxidants that reduce stress, enhance cognitive function, and promote post-workout recovery and mobility. 

4. Red Yeast Rice 500 mg (2% monacolin K) + Odorless Garlic 100 mg

Dosage: Johnson takes one capsule daily, usually in the morning.

Why he takes it:  Red Yeast Rice and odor-free garlic are key components in Bryan Johnson's supplement regimen. Red Yeast Rice helps lower cholesterol levels and supports heart health, while odor-free garlic offers antioxidant benefits and enhances immune function. Together, they promote cardiovascular health, reduce inflammation, and support a healthier body.

Keep reading about the red yeast rice benefits in our blog article: Red Rice Yeast - Production, Health Benefits and Safety

5. Omega-3 (EPA/DHA 800 mg) + Vitamin D3 200 ui

Dosage: Bryan Johnson consumes two capsules of EPA and DHA combined daily, sourced from high-quality algal oil supplements.

Why he takes it: Omega-3s are essential fats known for their anti-inflammatory properties, support for brain health, and cardiovascular benefits. They’re crucial for reducing inflammation and maintaining cognitive function as you age.

Discover the impact of omega-3 fatty acids on brain aging in our article. 

6. Garlic 1.2 g (Kyolic)

Dosage: Bryan Johnson reportedly takes two capsules daily, usually in the morning.

Why he takes it: Aged garlic extract provides powerful support for heart health by improving circulation and strengthening the cardiovascular system. Made from organic, aged, and odorless garlic, it also boosts the immune system, aids digestion, reduces inflammation, and supports detoxification. 

With antioxidant properties and gentle digestion, this supplement promotes whole-body wellness using non-GMO, organically grown garlic aged for up to 20 months for maximum benefits.

7. ProButyrate 600 mg

Dosage: Bryan Johnson takes one capsule daily.

Why he takes it: ProButyrate is a digestive health supplement designed with butyric acid in a sustained-release format for better absorption. ProButyrate promotes a healthy gut by supporting the gastrointestinal tract.

It helps address issues caused by the low natural production of butyric acid, improving digestion, promoting natural healing, restoring gut balance, and stabilizing the microbiome.

8. Proferrin (iron) 10.5 mg

Dosage: He takes one tablet two times daily.

Why he takes it: Proferrin is a heme-based iron supplement obtained from a natural iron source derived from Bovine. Bryan Johnson maintains a regular intake of Proferrin as it can offer several benefits while maintaining adequate iron levels. Its key advantages include:

• Reducing the risk of iron deficiency and anemia
• Improving energy and reducing fatigue: iron is crucial for producing hemoglobin, which helps transport oxygen throughout the body
• Improving athletic performance: iron enhances endurance and recovery by supporting oxygen delivery to muscles.

9. NR 450 mg or NMN 500 mg

Dosage: Bryan Johnson takes one capsule daily, usually in the morning, to maintain consistent NAD+ levels.

Why he takes it: NR and NMN are precursors of NAD+ (Nicotinamide Adenine Dinucleotide), an essential ingredient needed for improving and maintaining healthy DNA. NAD+ levels decline with age, and restoring them is believed to combat aging, enhance mitochondrial function, and improve overall vitality.

Unsure about what is better?
Keep reading our article: What is better, NMN or NR?

According to the Blueprint site, Bryan Johnson is experimenting with some advanced therapies, which include taking:

• Acarbose 200 mg (Rx),
• Metformin (500 mg, two pills daily),
• plasmalogens (1 mL of each Glia and Neuro).
  

The secret behind Bryan Johnson's anti-aging routine – does it really work?

If you’re curious about Bryan Johnson's anti-aging routine and want to find out if it really works, check out our articles below and stay up-to-date with the latest breakthroughs in the anti-aging field:

• The daily anti-aging routine of Bryan Johnson - Project Blueprint
• Is Bryan Johnson's routine working? 

In addition to a supplementation regimen suited to your needs, it is important to highlight that healthy habits, such as sleep, diet, and exercise, are essential for a long and healthy life.

At Augment Life, we provide a selection of supplements curated to support health and longevity, inspired by practices like those of Bryan Johnson.
Explore our offerings in the shop:

• Nicotinamide Mononucleotide – 500mg capsules,
• Curcumin with piperin - 300 mg capsules,
• Spermidine - 3 mg capsules,
• Magnesium Glycinate - 766 mg capsules,
• Fisetin - 200 mg,
• Hyaluronic Acid,
• Collagen Peptides Type II – Powder,
• Creatine Monohydrate – Powder,
• Ashwagandha (Withania somnifera) - 300 mg,
• Red Rice Yeast - 350 mg,
• L-Theanine - 400 mg capsules,
• Bryan Johnson Bundle.

Final thoughts

Bryan Johnson’s supplement regimen reflects his commitment to optimizing his health and slowing down the aging process. Each supplement is carefully chosen based on scientific evidence and tailored to his specific health goals, from enhancing cellular energy and reducing inflammation to improving sleep and cognitive function. 

While his approach is inspiring, it’s essential to remember that supplementation should be personalized. Always consult a healthcare professional before adopting a similar regimen to ensure it’s safe and effective for your needs.