Last updated: March 2026
Bryan Johnson's Blueprint protocol includes 40+ daily supplements, divided into three timed blocks — 21 at breakfast, 15 at dinner, and a pre-exercise stack taken 6x per week. Each is chosen to target specific biological aging pathways, backed by $2 million+ in annual self-experimentation. This is the complete stack, categorized and explained with the research behind each choice.
21 supplements taken with or shortly after breakfast — the largest block of the Blueprint stack
| Supplement | Dose | Purpose |
|---|---|---|
| NMN (or NR) | 500mg 6x/week | Boosts NAD+ for energy, DNA repair, cellular health |
| Ca-AKG | 1g | Mitochondrial health, longevity (lifespan extension in mice) |
| Ashwagandha | 600mg | Reduces cortisol, supports hormonal balance |
| CoQ10 | 100mg | Cellular energy production, heart health |
| Vitamin D3 | 2,000 IU | Bone, immune, hormonal health |
| EPA (Omega-3) | 500mg | Reduces inflammation, heart and brain support |
| Vitamin C | 500mg | Antioxidant, immunity, collagen synthesis |
| BroccoMax (Sulforaphane) | 17.5mg | Detoxification, cellular defense (Nrf2 activation) |
| Ginger Root | 2.2g | Anti-inflammatory, digestive support |
| Garlic | 2.4g | Cardiovascular health, immune support |
| Fisetin | 200mg | Senolytic (clears zombie cells), plant flavonoid |
| Lithium (low-dose) | 1mcg | Mood support, neuroprotection |
| Vitamin K2 MK-4 | 5mg | Bone and cardiovascular health |
| Vitamin K1 | 1.5mg | Blood clotting, bone health |
| Vitamin K2 MK-7 | 600mcg | Calcium metabolism |
| Zinc | 15mg | Immune function, hormone production |
| B Complex | Half pill 2x/week | Energy, nervous system |
| Iodine | 125mcg | Thyroid hormone production |
| Lycopene | 10mg | Antioxidant for heart and prostate |
| Spermidine | 10mg | Autophagy support (cellular cleanup) |
| Proferrin (heme iron) | 10mg | Red blood cell production |
15 supplements taken with dinner — fat-soluble vitamins, joint support, and plant proteins
| Supplement | Dose | Purpose |
|---|---|---|
| Acarbose Rx | 200mg | Lowers blood sugar spikes, longevity compound |
| Cocoa Flavanols | 500mg | Circulation and brain health |
| Vitamin E | 67mg | Antioxidant for skin, heart, cells |
| Garlic (Kyolic) | 1.2g | Aged garlic for heart health |
| Glucosamine Sulphate | 1,500mg | Joint health |
| L-Lysine | 1g | Protein synthesis, immune function |
| L-Tyrosine | 500mg | Neurotransmitter production (dopamine precursor) |
| Turmeric (Curcumin) | 1g | Anti-inflammatory, brain and joint health |
| Taurine | 1g +2g at bed | Heart, brain, hydration |
| Viviscal | 1 pill | Hair growth |
| NAC | 1,800mg | Glutathione precursor, detox, immunity |
| Genistein | 125mg | Plant isoflavone, hormone balance |
| Extra Virgin Olive Oil | 30mL | Healthy fats, anti-inflammatory |
| Pea Protein | 29g | Plant-based protein for muscle |
| Dark Chocolate | 15g | Antioxidants, mood |
9 supplements taken before bed — sleep, hormones, and overnight recovery
| Supplement | Dose | Purpose |
|---|---|---|
| Melatonin | 300mcg micro-dose | Sleep cycle regulation — NOT the 5-10mg most people take |
| Aspirin | 81mg 3x/week | Low-dose heart protection |
| Turmeric | 1g 2nd dose | Anti-inflammatory |
| Taurine | 2g 2nd dose | Calming, heart support |
| NDGA | 50mg | Antioxidant, longevity compound |
| Levothyroxine Rx | 112mcg | Thyroid hormone replacement |
| Armour Thyroid Rx | 60mg | Thyroid support (natural T3 + T4) |
| Testosterone Patch Rx | 4mg/week | Hormone replacement therapy |
| Vitamin B12 | Weekly | Nerve health, red blood cells |
The most-studied longevity drug. A diabetes medication that activates AMPK — a cellular energy sensor linked to lifespan extension. Currently being studied in the TAME trial specifically for aging.
Blocks carbohydrate absorption enzymes in the gut, blunting blood sugar spikes after meals. Extended lifespan in male mice in the NIA Interventions Testing Program (ITP) study.
Synthetic thyroid hormone (T4). Bryan takes this for thyroid optimization — his TSH runs low, suggesting he's deliberately pushing toward higher thyroid activity.
Natural desiccated thyroid extract containing both T3 and T4 hormones. Taken alongside levothyroxine to provide the active T3 that some patients don't convert efficiently.
Bioidentical hormone replacement at a notably low dose — far below the typical TRT protocol. Bryan uses this to maintain youthful testosterone levels while minimizing side effects.
You don't need 40+ supplements. Here are the 10 that matter most, all available on Amazon.
"The cornerstone. NAD+ declines with age. This reverses it."
~$30–50/mo"Most people are deficient. Impacts everything — immunity, hormones, mood."
~$10/mo"Anti-inflammatory. Brain and heart. One of the most validated supplements."
~$15/mo"Cellular energy. Declines with age. Statins deplete it — most people need it."
~$15/mo"Sleep, muscle, 300+ enzymatic reactions. Cheap, effective, and most people are low."
~$12/mo"Stress reduction, cortisol control. One of the best-studied adaptogens."
~$12/mo"Directs calcium to bones, not arteries. Essential if you take D3."
~$10/mo"Brain and muscle. One of the most studied supplements ever. Criminally underrated."
~$10/mo"Anti-inflammatory. Take with black pepper (piperine) for 20x better absorption."
~$12/mo"MICRO dose for sleep. Not the 10mg garbage sold everywhere. Get the right dose."
~$8/moComplete starter stack
Every supplement in the Blueprint stack, organized by primary function
What's worth copying — and what to be cautious about
The top picks from the starter stack — all on Amazon
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Dosing schedules, interaction warnings, and cycle protocols for 50+ compounds — all in one place.