What Supplements Does Bryan Johnson Take? Full List With Doses and Costs

Bryan Johnson, the tech entrepreneur behind the Blueprint longevity protocol, takes over 40 supplements daily as part of his mission to reverse biological aging. His approach is extreme, heavily monitored, and expensive — but it has made him one of the most-discussed figures in longevity science. People constantly ask: what exactly does he take, why, and is any of it worth replicating?

Here is the complete answer. Every supplement, every dose, every purpose, and an honest assessment of which ones matter and which ones you can skip.

Bryan Johnson's Complete Supplement List

Johnson has made his supplement protocol public through the Blueprint website, YouTube videos, and social media. The list below reflects his publicly shared protocol as of early 2026. Note that he adjusts his protocol based on ongoing blood work and biomarker testing.

Morning Supplements

Supplement	Dose	Purpose
NMN	1,000 mg	NAD+ precursor for cellular repair and energy
Resveratrol	500 mg (with olive oil)	Sirtuin activation, taken with fat for absorption
Metformin (Rx)	500 mg (morning dose)	Glucose metabolism, mTOR modulation
Vitamin D3	2,000 IU	Immune function, bone health, disease prevention
Vitamin K2 (MK-7)	100 mcg	Calcium metabolism, synergistic with Vitamin D
Omega-3 (EPA/DHA)	1,000 mg	Anti-inflammatory, cardiovascular protection
Creatine	2.5 g	Muscle and cognitive support
Collagen peptides	5 g	Skin and joint health
CoQ10 (Ubiquinol)	100 mg	Mitochondrial energy production
Cocoa flavanols	500 mg	Cardiovascular health, cognitive function
Garlic (aged extract)	1,200 mg	Cardiovascular, immune support
Zinc	15 mg	Immune function, testosterone support

Afternoon/Evening Supplements

Supplement	Dose	Purpose
Metformin (Rx)	1,000 mg (evening dose)	Second dose for sustained glucose management
Omega-3 (EPA/DHA)	1,000 mg	Second dose for total 2,000 mg daily
Ashwagandha (KSM-66)	600 mg	Stress reduction, cortisol management
DHEA	25 mg	Hormone optimization
Taurine	1,000 mg	Cardiovascular health, cellular function
Glucosamine sulfate	1,500 mg	Joint health and cartilage support

Periodic/Cycling Supplements

Supplement	Dose/Schedule	Purpose
Rapamycin (Rx)	Periodic low-dose	mTOR inhibition, autophagy induction
Lithium (microdose)	1 mg daily	Neuroprotection
Spermidine	10 mg daily	Autophagy promotion
Lycopene	10 mg daily	Antioxidant, prostate health
Hyaluronic acid	Varies	Skin hydration, joint lubrication
Boron	6 mg daily	Bone health, hormone metabolism
Nicotinamide	500 mg	Additional NAD+ pathway support
Lutein	20 mg	Eye health, macular protection
Zeaxanthin	4 mg	Eye health, paired with lutein

Cost Breakdown

Category	Supplements Included	Estimated Monthly Cost
NAD+ and longevity core	NMN, resveratrol, CoQ10	$130-180
Foundational vitamins/minerals	Vitamin D, K2, zinc, boron	$20-35
Anti-inflammatory	Omega-3, garlic, cocoa flavanols	$40-60
Hormonal support	DHEA, ashwagandha	$25-35
Joint and structural	Collagen, glucosamine, hyaluronic acid	$40-60
Experimental/prescription	Metformin, rapamycin, lithium	$60-120
Other	Creatine, taurine, spermidine, lycopene, lutein, zeaxanthin	$60-90
Total estimated supplement cost		$800-1,200+/month

This does not include his extensive blood testing (every few months), medical consultations, personal chef, or experimental procedures — which push his annual protocol cost well above $2 million.

Which Supplements Are Essential vs Optional vs Experimental

Essential (Strong Evidence, Worth Taking)

These supplements have robust clinical evidence and well-understood mechanisms. They form the foundation of any evidence-based longevity stack:

NMN (NAD+ Precursor): The cornerstone of Johnson's longevity stack. NAD+ levels decline approximately 50% by age 60, and supplementation with NMN reliably restores them. Multiple human trials support metabolic and physical performance benefits. Johnson takes 1,000 mg daily; 500 mg is well-supported by research and more cost-effective.

Omega-3 (EPA/DHA): Among the most evidence-supported supplements in existence. Reduces systemic inflammation, supports cardiovascular health, and is associated with slower telomere shortening. Johnson's 2,000 mg daily dose aligns with clinical recommendations.

Vitamin D3: Essential for immune function and associated with reduced all-cause mortality in deficient individuals. Simple, cheap, and universally recommended by longevity researchers. Pair with K2 for optimal calcium metabolism.

Creatine: The most studied supplement in sports nutrition history, with emerging evidence for cognitive benefits and healthy aging. At $10-15/month, it is one of the best values in supplementation.

CoQ10 (Ubiquinol): Declines with age, essential for mitochondrial energy production. The KISEL-10 trial showed significant cardiovascular mortality reduction in elderly populations.

Optional (Good Evidence, Depends on Individual Needs)

Resveratrol: Activates sirtuins and may mimic caloric restriction. Johnson takes it with olive oil for absorption. The evidence is solid in animals but less conclusive in humans. May be partially redundant with NMN supplementation.

Ashwagandha: Well-supported for stress reduction and cortisol management. Useful if stress is a significant factor in your health picture. Less directly relevant to longevity than the essential supplements.

Vitamin K2: Synergistic with Vitamin D for calcium metabolism. Good evidence for cardiovascular calcification prevention. Inexpensive and low-risk.

Zinc: Important for immune function and testosterone. Most useful if you are deficient (common in athletes and those on restricted diets).

Garlic (aged extract): Modest cardiovascular benefits. You can also just eat garlic regularly.

Taurine: A 2023 Science paper sparked interest by linking taurine decline to aging across species. Promising but very early in terms of human longevity evidence.

Experimental (Limited Evidence, Proceed With Caution)

Metformin: Compelling observational data but may impair exercise adaptation. The TAME trial will provide definitive answers. Requires prescription and medical supervision.

Rapamycin: Powerful mTOR inhibitor with dramatic lifespan extension in animal models. Human longevity dosing is experimental. Immunosuppressive effects are a real concern. Not recommended outside of medical supervision.

Lithium (microdose): Limited evidence for neuroprotection at microdoses. Not well-studied enough for a general recommendation.

Spermidine: Interesting autophagy data from animal studies. Human evidence is in early stages.

Collagen peptides: May improve skin elasticity but does not target core aging mechanisms. The evidence for longevity is essentially nonexistent.

You Do Not Need $1,000/Month

Here is the truth that the longevity influencer space does not want to tell you: the evidence-based core of Bryan Johnson's supplement stack can be replicated for under $80/month.

The essential supplements — NMN, omega-3, Vitamin D, creatine, and CoQ10 — account for the lion's share of the evidence-based benefits. Everything beyond that delivers diminishing returns, requires medical supervision, or lacks sufficient human evidence.

Nutrola covers the evidence-based essentials:

Nutrola's supplement line, anchored by the NAD+ Booster (500 mg stabilized NMN with liposomal delivery), provides the cornerstone of a longevity stack at a fraction of Johnson's cost. Every product is lab tested, EU certified, and made with 100% natural ingredients. And unlike any product in Johnson's stack, Nutrola supplements are paired with the Nutrola nutrition tracking app — giving you the data-driven monitoring that makes Johnson's approach effective, without the $2 million price tag.

With 4.8 stars from over 316,000 reviews, Nutrola has demonstrated that evidence-based supplementation does not require an extreme budget. It requires the right products, transparent quality, and a system for tracking results.

What We Can Learn From Bryan Johnson's Approach

Regardless of whether you replicate his exact stack, Johnson's approach offers several valuable principles:

1. Data drives decisions. Johnson does not take supplements based on marketing — he tracks biomarkers and adjusts based on results. You can do the same with the Nutrola app, tracking energy, sleep, and recovery alongside your nutrition and supplementation.

2. Foundations first. Even with 40+ supplements, Johnson prioritizes exercise, sleep, and nutrition. Supplements are additions, not replacements.

3. Evidence matters. Johnson consults published research and medical advisors before adding anything to his protocol. He has also publicly removed supplements that his data showed were not working.

4. Consistency compounds. He does not take supplements sporadically — he takes them daily, tracks daily, and evaluates monthly. The benefits of longevity supplementation are cumulative, not instant.

Frequently Asked Questions

How many supplements does Bryan Johnson take per day?

Bryan Johnson takes approximately 40-50 supplement pills/capsules per day as part of his Blueprint protocol. The exact number fluctuates as he adds, removes, and adjusts supplements based on his ongoing biomarker testing.

What is the most important supplement Bryan Johnson takes?

Based on mechanism of action and evidence quality, NMN (his NAD+ precursor) is arguably the most central longevity-specific supplement in his stack. He takes 1,000 mg daily to support NAD+ levels, which decline significantly with age and affect DNA repair, energy metabolism, and sirtuin function.

Can I replicate Bryan Johnson's results without his budget?

The evidence-based core of his supplement stack can be replicated for under $80/month. However, Johnson's results are not attributable to supplements alone — they reflect his comprehensive approach including strict nutrition, consistent exercise, optimized sleep, and extensive medical monitoring. You can adopt the same principles at a normal budget by focusing on the essential supplements and using tools like the Nutrola app for tracking.

Does Bryan Johnson take NMN or NR?

Bryan Johnson takes NMN (nicotinamide mononucleotide) at 1,000 mg daily. He has publicly discussed favoring NMN over NR, aligning with David Sinclair's preference. NMN is one enzymatic step closer to NAD+ than NR, though both effectively raise NAD+ levels in human trials.

Is Bryan Johnson's supplement stack safe to copy?

The foundational supplements (NMN, omega-3, Vitamin D, creatine, CoQ10) have strong safety profiles and are appropriate for most adults. However, his prescription medications (metformin, rapamycin) and experimental supplements should not be taken without medical supervision. Always consult a healthcare provider before starting any new supplement regimen, especially if you take prescription medications.