Bryan Johnson’s Supplement List for Optimal Health

Bryan Johnson, the tech entrepreneur and founder of “Project Blueprint,” has redefined the pursuit of longevity and optimal health. Spending around $2 million annually on his health regimen, he incorporates cutting-edge supplements and protocols to maintain a youthful biological age. His approach, backed by scientific research and the expertise of over 30 specialists, includes 27 core supplements tailored to his unique needs. This guide delves into Johnson’s supplement regimen, offering insights for those looking to enhance their own health and wellness.

Bryan Johnson’s health plan is meticulously designed and based on scientific evidence. The cornerstone of his regimen is the “Blueprint Stack,” a comprehensive mix of over 100 supplements and nutrients crafted to address specific aspects of his health, including organ function, cognitive enhancement, and anti-aging.

Key aspects of Johnson’s routine include:

• Daily Exercise: Approximately 4.5 hours of physical activity.

• Dietary Precision: A highly curated diet that complements his supplements.

• Supplement Focus Areas: Longevity, brain health, inflammation control, and energy optimization.

Johnson’s supplement protocol focuses on three main areas:

1. Longevity and Anti-Aging: Supplements like rapamycin, resveratrol, and metformin aim to slow biological aging and improve cellular health.

2. Cognitive Enhancement: Nootropics such as nicotinamide riboside and phosphatidylserine support brain function and mental sharpness.

3. Essential Nutrients: Vitamins D3, magnesium, and omega-3 fatty acids provide foundational health benefits.

Johnson’s regimen includes:

• Fat-Soluble Vitamins: Vitamins A, D, E, and K for immune function, skin health, and bone strength.

• Water-Soluble Vitamins: Vitamin C and B-complex for energy, nerve health, and cardiovascular support.

These essential nutrients are timed strategically to optimize absorption and efficacy.

Bryan Johnson’s commitment to longevity is evident in his use of supplements that support telomere health, reduce oxidative stress, and enhance cellular repair. Notable examples include:

• Resveratrol: 500 mg daily for its anti-aging properties.

• Metformin: 1.5 g daily to improve metabolic health.

To maintain peak physical performance, Johnson incorporates:

• Creatine: For muscle strength and endurance.

• Beta-Alanine: To improve exercise capacity and reduce fatigue.

Bryan Johnson’s supplement timing is as important as the supplements themselves. Key aspects include:

• Morning routine: 20 supplements, including collagen peptides (12.5 g) and omega-3s (800 mg EPA/DHA/DPA).

• Evening supplements: Melatonin (300 mcg) for improved sleep quality.

• Gut health: Prebiotics such as GOS (1/2 tsp) and inulin (1 tsp).

Taking over 100 supplements daily requires careful monitoring. Potential risks include:

• Digestive issues (e.g., from metformin or acarbose).

• Interactions with medications.

Best Practices:

1. Consult a healthcare professional before starting any supplement regimen.

2. Monitor biomarkers regularly to assess the effectiveness and safety of the protocol.

3. Adjust dosages based on individual needs and health goals.

Johnson’s $2 million annual health investment includes supplements, diagnostics, and expert consultations. For most individuals, achieving similar results on a smaller budget requires:

• Prioritizing high-impact supplements (e.g., omega-3s, vitamin D, resveratrol).

• Comparing prices and opting for reputable brands.

Biomarker testing is central to Johnson’s regimen. Metrics such as inflammation levels, hormone balance, and biological age are regularly assessed to measure progress. Adopting a similar approach can help individuals refine their own supplement plans.

Bryan Johnson’s approach to health supplementation offers valuable insights into optimizing longevity, cognitive function, and overall well-being. While his regimen may not be feasible for everyone, the principles of scientific research, precision, and consistency are universally applicable. By tailoring a personalized protocol and consulting healthcare professionals, individuals can adopt elements of Johnson’s strategy to enhance their health outcomes.