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Bryan Johnson takes over 100 supplements every single day. His goal? To slow down aging, stay sharp, and keep his body running like it’s decades younger.
In this article, you’ll find Bryan Johnson’s full daily supplement list, including when he takes each one and which ones are considered the most powerful for longevity.
We’ll also highlight dosages and key benefits, so you can see what might actually be worth trying (with your doctor’s guidance, of course).
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Bryan Johnson’s Daily Supplement Routine
Morning:
NMN or NR – 500 mg (6 times per week)
Ca-AKG – 1 gram
Ashwagandha – 600 mg
CoQ10 – 100 mg
D3 – 2,000 IU
EPA – 500 mg
Vitamin C – 500 mg
BroccoMax – 17.5 mg
Ginger Root – 2.2 grams
Garlic (regular) – 2.4 grams
Fisetin – 200 mg
Lithium (low dose) – 1 mcg
K2-MK4 – 5 mg
K1 – 1.5 mg
K2-MK7 – 600 mcg
Zinc – 15 mg
B Complex – Half a pill, twice a week
Iodine (as potassium iodide) – 125 mcg
Lycopene – 10 mg
Spermidine – 10 mg
Proferrin (heme iron) – 10 mg
Dinner:
Acarbose (Rx) – 200 mg
Ca-AKG – 1 gram
Cocoa Flavanols – 500 mg
Vitamin E – 67 mg
Garlic (Kyolic) – 1.2 grams
Glucosamine Sulphate 2KCL – 1,500 mg
L-Lysine – 1 gram
L-Tyrosine – 500 mg
Turmeric (Curcumin) – 1 gram
Taurine – 1 gram
Viviscal (Men/Women) – 1 pill
NAC (N-Acetyl-L-Cysteine) – 1,800 mg
Genistein – 125 mg
Extra Virgin Olive Oil – 30 mL
Pea Protein – 29 grams
Dark Chocolate – 15 grams
Before Bed:
Melatonin – 300 mcg
Aspirin – 81 mg, three times weekly
Levothyroxine – 112 mcg
Armour Thyroid – 60 mg
Testosterone Patch – 4 mg, once weekly
NDGA – 50 mg
B12 (Methylcobalamin) – once per week
Turmeric – 1 gram
Taurine – 2 grams
Who Is Bryan Johnson?
Bryan Johnson is a tech entrepreneur turned full-time biohacker, known for launching Project Blueprint, a radical self-experiment to slow aging and optimize every part of his body.
At 47, he claims to have reversed his biological age by more than 5 years, a goal he’s pursuing with extreme discipline and a team of 30 doctors.
He made his fortune by founding Braintree and selling it for $800 million to PayPal. But instead of coasting into retirement, Bryan decided to invest millions into studying his own health.
Now, he lives by data. Everything from his meals and workouts to supplements and sleep is tracked, measured, and adjusted daily. As he puts it, “I don’t have cheat days. I don’t believe in weekends.” His mission? To live longer, stronger, and share what works with everyone else.
Overview of the Blueprint Protocol
Bryan Johnson’s Blueprint Protocol is more than a routine. It’s a tightly managed, science-backed system designed to fight aging at every cellular, hormonal, mental, and physical level.
His doctors track hundreds of biomarkers regularly, aiming not just for “normal” results, but optimal ones. According to Bryan, “Now I get September, October, November, and December for free,” referring to his aging speed of just 0.69 years for every year that passes.
He’s reversed his biological age by 5.1 years, achieved 50 perfect biomarkers, and even maintains heart function that matches a 37-year-old. His protocol touches everything: what he eats, when he sleeps, how he moves, and which supplements he takes, over 100 of them daily.
Diet
Bryan follows a strict, plant-based diet totaling 2,250 calories per day. Every bite is measured, tested, and optimized for longevity. He eats all his meals between around 6:00 a.m. and 11:00 a.m., aiming to sync with his body’s natural rhythms.
His day starts with a morning drink that includes collagen protein, creatine, and prebiotics. Breakfast includes his Longevity Protein blend, blueberries, olive oil, and nut milk.
By mid-morning, he has his “Super Veggies” — a colorful mix of lentils, cruciferous vegetables, and fermented foods. His final meal at 11:00 a.m. might feature sweet potatoes, avocado, and leafy greens. The goal is nutrient density with minimal calories.
Exercise
Bryan works out every single day, with a routine that’s more detailed than most personal training plans. He combines strength training, cardio, mobility work, and balance exercises. During the week, it’s structured gym sessions; on weekends, it’s activities like hiking or tennis.
Some staples of his workouts include sled pushes, slant board squats, chin-ups, and Nordic curls. He also uses technology like resistance bands, ankle weight machines, and tracking gear to measure things like heart rate zones and VO2 max.
Sleep
Sleep is non-negotiable in Bryan’s protocol. He goes to bed and wakes up at the same time daily. His sleep setup includes blackout curtains, a temperature-controlled mattress, blue light blockers, and even noise-reduction techniques. He also winds down by spending quality time with his son, without screens or work.
In his words: “The difference between hope and despair is a good night’s sleep.”
Medical Monitoring
This is where Bryan’s approach really separates from typical wellness routines. He tracks his weight, blood glucose, body fat, and hydration every day.
His team runs regular MRI scans, ultrasound tests, and cancer screenings to catch anything early. Every supplement or change in his routine is based on results, not guesswork.
Advanced Therapies
From red light therapy and electromagnetic stimulation to auditory training and even laser caps for hair growth, Bryan uses nearly every tool available to improve performance and delay age-related decline.
These are timed throughout the day, often first thing in the morning or post-exercise.
NMN + RESVERATROL
Cellular NAD+ booster with ultra-pure NMN and Resveratrol, at research-backed doses.*
Top Longevity Supplements in Bryan’s Stack
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While his full list is massive, a few supplements stand out for their impact on aging, energy, and cellular health. These are some of the most widely discussed ones in the longevity space, and many are backed by early studies and promising results.
1. NMN / NR (Nicotinamide Mononucleotide or Nicotinamide Riboside)
Bryan uses NMN or NR to increase NAD+ levels, which play a key role in energy production and DNA repair. NAD+ naturally declines with age, and that drop is linked to fatigue, poor metabolic health, and cognitive decline.
He takes 500 mg six times a week. Some studies have found that NAD+ boosters can improve muscle function and support brain health in older adults (1).
2. Ca-AKG (Calcium Alpha-Ketoglutarate)
A favorite in the anti-aging world, Ca-AKG has been shown in mouse studies to extend lifespan and reduce chronic inflammation. It supports mitochondrial health and energy metabolism, which is why Bryan takes 1 gram twice daily.
3. Spermidine
Spermidine supports autophagy, the body’s way of clearing out damaged or dysfunctional cells. This process tends to slow down with age. Bryan takes 10 mg daily, and some human studies have linked spermidine intake with better cardiovascular health and longer life expectancy (2).
4. CoQ10 (Coenzyme Q10)
CoQ10 plays a critical role in producing cellular energy. It also acts as an antioxidant, helping to protect the heart and muscles. Since natural levels decline with age, Bryan includes 100 mg in his morning stack to help maintain energy and endurance.
5. Turmeric (Curcumin)
Curcumin, the active compound in turmeric, is known for its anti-inflammatory and antioxidant benefits. Bryan takes 1 gram with dinner and again before bed. It may support brain function, reduce joint pain, and protect against age-related diseases (3).
6. Fisetin
Fisetin is a plant-based flavonoid that helps remove senescent (aging) cells from the body. These cells can contribute to inflammation and age-related decline. In animal studies, fisetin extended lifespan (4). Bryan takes 200 mg in the morning.
7. NAC (N-Acetyl-L-Cysteine)
NAC is a precursor to glutathione, one of the body’s most important antioxidants. Bryan takes 1,800 mg daily to help reduce oxidative stress, improve detoxification, and potentially support immune and brain health.
8. Ashwagandha
This adaptogenic herb has been used for centuries to lower stress and support hormonal balance. Bryan takes 600 mg in the morning, which may help reduce cortisol, improve sleep, and support testosterone levels.
9. Metformin
Though typically used for type 2 diabetes, metformin is now being studied for its anti-aging potential. It activates AMPK, a cellular energy sensor linked to longevity. Bryan takes 1,500 mg extended release, but this drug requires a doctor’s prescription.
10. Taurine
Taurine supports many functions, including heart health, brain function, and electrolyte balance. Animal studies suggest it could help extend lifespan (5). Bryan takes 1 gram with dinner and 2 grams before bed.
11. NDGA (Nordihydroguaiaretic Acid)
NDGA is a plant-based antioxidant that has shown potential in animal studies to reduce oxidative stress and extend lifespan (6). Bryan takes 50 mg daily as part of his routine.
12. Resveratrol
Found in red grapes and berries, resveratrol supports mitochondrial function and may mimic the effects of calorie restriction. It’s known for its anti-inflammatory and heart-protective properties. While Bryan takes it daily, his exact dose isn’t always specified.
Why Bryan Johnson Takes Over 100 Supplements a Day
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Bryan Johnson takes over 100 supplements every single day to support nearly every function in his body, from energy and brain health to sleep, digestion, hormone balance, and cellular repair. His goal is not to treat illness but to prevent decline before it begins.
This massive supplement stack is part of his broader strategy to slow aging, guided by constant medical testing. If a biomarker shifts in the wrong direction, his team tweaks the doses or swaps something out.
Some supplements are mainstream (like vitamin D and magnesium), while others are experimental or used off-label (like metformin and acarbose).
He also carefully times his supplements throughout the day. Some are taken on an empty stomach for better absorption, and others are paired with fat or protein for optimal effect.
This level of precision reflects his belief that longevity is something you can engineer, not just hope for.
Bryan once said he treats his body like a computer that can be programmed. In this case, the supplements are the code, and he’s constantly rewriting it.
Can You Follow Bryan Johnson’s Supplement Protocol?
Technically, yes — but it’s not practical for most people. Bryan Johnson’s supplement protocol is incredibly detailed, expensive, and closely monitored by a medical team.
He takes over 100 supplements a day, and every change is based on data from bloodwork, scans, and advanced testing. For the average person, that level of precision is out of reach.
That said, you don’t need 100 supplements to support healthy aging. Many of the benefits Bryan aims for, better cellular health, more energy, slower biological aging, can be supported by a much simpler stack. Some of his go-to ingredients are also widely studied and available without a prescription.
If longevity is your goal, you can start with just a few well-known and research-backed supplements. NMN, Resveratrol, Spermidine, and Fisetin are great examples.
These target key pathways linked to aging and cellular repair, and they’re a lot easier to stick with consistently.
Conclusion
Bryan Johnson has taken the idea of anti-aging to the extreme, tracking every biomarker, measuring every calorie, and swallowing over 100 pills a day in pursuit of a longer life.
His Blueprint protocol may not be realistic for most people, but it offers a glimpse into what’s possible when science and discipline meet.
You don’t need to follow every step to benefit. Many of the supplements in his stack, especially NMN, Resveratrol, Spermidine, and Fisetin, are already supported by strong research and used by people looking to age better and feel better.
If you’re thinking about trying a smart longevity routine of your own, you don’t have to go it alone. At Omre, we offer thoughtfully combined formulas like NMN + Resveratrol, Spermidine, and Fisetin, made for everyday use and long-term health.
Check availability and find the right fit for your routine.
FAQs
What supplements does Bryan Johnson take every day?
Bryan takes over 100 supplements daily, including popular ones like NMN, Ca-AKG, and Spermidine, along with many others aimed at boosting cellular health, energy, and longevity.
Does Bryan Johnson still take Rapamycin?
No. He stopped taking Rapamycin in 2024 after noticing side effects and deciding it may have done more harm than good in his case.
Is it safe to take 100+ supplements daily?
Not for most people. Taking that many supplements should only be done under close medical supervision. Everyone’s body is different, and what works for Bryan may not be right for you.
What’s the most important supplement in Bryan’s stack?
It really depends on your personal goals, but NMN or NR, Calcium AKG, and Spermidine are some of the top picks in the longevity space that Bryan also prioritizes.
Can supplements really slow aging?
They might help when combined with a healthy diet, regular exercise, quality sleep, and stress management. The science is promising, but still ongoing, supplements are just one part of the bigger picture.