Bryan Johnson Supplements for Longevity and Healthier Life

Bryan Johnson’s Morning Routine Supplements

Bryan’s daily routine starts with focusing on the right supplements. According to Bryan, they significantly enhance overall health and well-being. With Iron & Vitamin C, Bryan’s morning supplement routine supports digestive health, followed by Green Giant premix and multiple pills throughout the day.

Blueprint Longevity Mix (Dose: 1 scoop)

• Longevity Mix is a simple sugar-free drink that takes the place of over 20 supplements in just one serving, giving you the right amount of important nutrients. Johnson takes 1 scoop of this mix daily every morning.
• This drink helps boost energy, reducing stress and improving muscle performance with ingredients like CaAKG, Ashwagandha, and Creatine. It also supports healthy skin and joints with Vitamin C, Glycine and Magnesium.

Collagen Peptides (Dose: 12.5 g)

• Collagen peptides improve skin health by boosting elasticity, hydration and reducing wrinkles, giving you a more youthful look. They also support joint health by reducing pain and improving function, making everyday activities easier.
• Collagen peptides improve bone density and strength. Johnson takes 12.5 g every morning to get these benefits.

GOS (Galactooligosaccharides) (Dose: 1/2 tsp)

• Johnson takes 1/2 tsp of GOS every morning which is a soluble prebiotic fibre that improves gut health by increasing Bifidobacterium and lactobacilli levels, boosting the gut microbiome.
• Benefits include better immune function, lower allergy risk in infants, improved mineral absorption, increased short-chain fatty acid (SCFA) production, and regulated stool consistency.

Inulin (Dose: 1 tsp)

• Johnson takes 1 teaspoon of Inulin Prebiotic Pure Powder daily to support his gut health. Inulin is a type of soluble fibre and prebiotic that helps by increasing beneficial bacteria like Bifidobacteria and bacteria that produce butyrate.
• It helps with digestion by absorbing water and forming a gel that softens stool, reduces hunger and improves bowel movement, which can relieve constipation.

Blueprint Essentials (Dose: 3 capsules)

• Essential Capsules give you 26 important nutrients in each serving for better health and wellness. With ingredients like Nicotinamide Riboside Chloride (NR), Rhodiola extract and essential vitamins, they help boost your mood, brain function and meet your daily nutritional needs.
• Johnson takes 3 capsules a day to get the full benefits of these nutrients. This includes Zinc Citrate for hormone support, Glucoraphanin for antioxidants and Ubiquinol for CoQ10 levels.

Blueprint Soft Gel (Dose: 1 capsule)

• Essential Softgel provides 7 important fat-soluble nutrients in each serving to support vital body functions and promote a longer, healthier life. It includes Zeaxanthin for clear vision, Astaxanthin for strong antioxidant benefits and Lutein for overall eye health.
• Each Softgel is packed with Vitamin K1, Vitamin K2 MK-7 MCT Oil and Vitamin K2 MK-4 MCT Oil. Johnson takes one daily to prevent deficiencies, regulate blood clotting and maintain heart health.

Blueprint NAC + Ginger + Curcumin (Dose: 3 capsules)

• NAC + Ginger + Curcumin supplement combines three powerful nutrients. NAC protects the liver, provides antioxidants and supports cell health by preventing cysteine deficiency.
• Ginger adds soothing benefits to NAC, helping reduce inflammation and promoting overall health.
• Curcuminoids from turmeric boost the formula, helping balance inflammation and improve overall well-being. Johnson takes 3 pills daily to enjoy these health benefits.

Blueprint Red Yeast Rice + Odor-Free Garlic (Dose: 1 capsule)

• Johnson takes 3 pills of Red Yeast Rice – an odour-free Garlic Supplement daily that combines Red Yeast Rice with 2% Monacolin K to naturally support healthy cholesterol levels.
• The supplement also has Odor-Free Garlic extract at a strong 12:1 ratio, offering heart support without the usual garlic smell.

EPA/DHA/DPA (Dose: 800 mg)

• Omega-3 fatty acids in fish oil supplements (EPA/DHA/DPA) are vital for brain health at all ages. They can help improve memory and thinking, especially in Alzheimer’s, by slowing brain ageing and deficits.
• Chronic inflammation, even without infection, can cause health issues. Omega-3s reduce inflammatory molecules, helping to ease inflammation and support overall health.
• Johnson takes 800 mg of EPA/DHA/DPA daily for anti-inflammatory benefits and brain health, highlighting the importance of omega-3s for well-being.

ProButyrate (Dose: 600 mg)

• ProButyrate is a supplement with Butyric Acid in a slow-release form, aimed at supporting gut health. Butyric acid is essential for keeping the digestive tract healthy by nourishing gut cells and promoting good digestion. Johnson takes 600 mg of ProButyrate daily to maintain healthy levels of butyric acid.

Proferrin (Dose: 10.5 mg)

• Proferrin is a natural iron supplement made from bovine sources, offering highly absorbable heme iron. Heme iron is absorbed 10-24 times better than non-heme iron supplements.
• Johnson takes 10.5 mg of Proferrin daily, enjoying its excellent absorption that isn’t affected by coffee, calcium, or PPIs. This ensures he gets enough iron whether he takes it with or without food.

(Ca-AKG) Calcium Alpha-ketoglutarate (Dose: 1g)

• Calcium Alpha-Ketoglutarate (Ca-AKG) supports healthy bones, muscles, metabolism, and wound healing. Johnson started with 4g of Ca-AKG daily but lowered it to 2g in April 2023 after noticing a slight increase in his resting heart rate. He was influenced by promising animal studies suggesting Ca-AKG might help extend lifespan.
• AKG is crucial for producing energy in the body’s Krebs cycle but drops a lot as we get older. Taking AKG supplements can mimic the effects of eating less, activating the body’s defences that might help you live longer.

(NR) Nicotinamide Riboside [Dose: 375 mg (6x per week)]

• Nicotinamide riboside (NR) is a type of vitamin B3 that helps increase NAD+ levels in the body. NAD+ is important for energy, repairing DNA, and cell communication. As we get older, NAD+ levels drop, which might lead to age-related health issues.
• Johnson takes 375-750 mg of nicotinamide riboside (NR) daily to boost his NAD+ levels. This has raised his NAD+ from 25.9µM to 36µM, making his biological age 26 years younger.
• Both nicotinamide riboside (NR) and nicotinamide mononucleotide (NMN) are popular supplements for boosting NAD+ levels. They help fight age-related NAD+ decline, promoting overall cell health and vitality.

(CoQ10) Coenzyme Q10 [Dose: Ubiquinol, 100 mg (CoQ10 in a different form)]

• Coenzyme Q10 (CoQ10) is a natural antioxidant that helps in keeping your heart healthy, boosting your energy and supporting your overall well-being.
• For his heart, energy production and oral health, Johnson takes 100 mg of CoQ10 daily. CoQ10 has no side effects even if taken at higher doses, up to 3,000 mg per day.
• Low CoQ10 is associated with heart failure, diabetes, and neurodegenerative disorders. Additionally, it reduces inflammation in the gums and protects against gum disease.

Taurine (Dose: 2g)

• Johnson takes 2,000 mg of taurine capsules daily every morning to support his overall health and possibly increase his lifespan.
• Taurin is found naturally in our body in different tissues, and it works as an antioxidant. It is important for muscle function, immune system response, and nervous system health.
• In simple words, Taurine helps the heart to work well, regulates the blood pressure and helps the body produce energy.

(BroccoMax) Sulforaphane (Dose: 17.5 mg)

• Sulforaphane has antioxidant properties, which can help the body to detoxify, support a healthy response to inflammation and contribute to overall well-being.
• Johnson takes 17.5 mg of BroccoMax in the morning, which has sulforaphane glucosinolate and myrosinase. This supplement comes from broccoli seed extract and contains Sulforaphane which is widely known for its potential benefits for liver health, preventing cancer, supporting heart health and anti-aging.

Turmeric with Piperine (Dose: 1g)

• Turmeric, which is enriched with curcumin, helps in managing inflammation, supporting joint health and benefiting the liver. Johnson takes 1 g of turmeric twice a day because of its anti-inflammatory properties and role in blood glucose regulation.

Ashwagandha (Dose: 600 mg)

• Ashwagandha is an ayurvedic herb known to reduce cortisol levels which can help in feeling less stressed and anxious, balance hormones and improve sleep quality.
• Johnson takes 600 mg of ashwagandha daily. However, it is higher than the recommended amount, but it fits his personal health goals.

Garlic [Dose: 2.4g equivalent, 1.2g (kyolic)]

• Based on research into liver health, garlic is known for its strong ability to fight against microbes and help in lowering liver enzymes and Johnson includes garlic supplements in his daily routine. He takes odourless garlic (2.4g) and Kyolic garlic (1.2g) to potentially support his heart health, lower cholesterol levels, and manage his blood pressure.

Ginger Root (Dose: 1.1g)

• Studies have shown that taking ginger root regularly can help in reducing fasting blood sugar levels (up to 20% in 10 weeks), haemoglobin levels, lipoproteins and other related things. This is beneficial for people with diabetes as well as those without who want to control their blood sugar levels. Johnson takes 1.1g of ginger root twice a day to help manage his blood sugar levels.

Cocoa Flavanols (Dose: 500 mg)                        

• Johnson takes cocoa flavanols every morning (500 mg) and another with his 11 am meal (500 mg). Cocoa flavanols, like catechin and epicatechin, are powerful antioxidants and anti-inflammatory agents. They can help lower the chances of metabolic issues, heart disease, cancer and improve brain functioning.

Genistein (Dose: 125 mg)

• According to some studies, Genistein has antioxidants and anti-inflammatory properties and might also protect against cancer. It is a compound found in soybeans and coffee beans that acts like estrogen in the body and Johnson takes 125 mg of genistein every day.
• Genistein is also linked to improving bone density, bone content and bone strength and promoting autophagy, which is important for cell health, according to some animal studies. 

Glucosamine Sulfate 2KCL (Dose: 1,500 mg)

• Glucosamine is a natural substance that is made by the body to help maintain the cartilage in joints. To reduce inflammation and manage pain, people often use it, especially in conditions like osteoarthritis.
• Johnson takes 1,500 mg of glucosamine sulfate 2KCL every day. It is known to benefit the cartilage structure, reducing joint pain, improving joint function and may even support healthy glucose metabolism, according to a recent study.

(DHEA) Dehydroepiandrosterone (Dose: 25 mg)

• To keep his testosterone levels in check, Johnson takes 25 mg of DHEA every day. DHEA is a hormone made mainly by the adrenal gland. It can help in regulating the production of testosterone and estrogen and check/regulate blood sugar.
• It can also improve bone strength, muscle tone, skin flexibility, heart health and sex drive, according to research. Additionally, it could possibly lower body fat and cholesterol levels.