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Longevity: Top 13 Supplements Recommended by Bryan Johnson


bryan johnson  longevity expert
Bryan Johnson Longevity Expert.

Bryan Johnson’s longevity protocol emphasizes supplements backed by science to enhance lifespan, health, and vitality. From mitochondrial support to reducing inflammation, these top 13 supplements offer powerful benefits for cellular function, immune health, and slowing aging. Discover which ones can help you unlock a healthier, longer life.



Who is Bryan Johnson ?

Bryan Johnson is a tech entrepreneur and biohacker, best known for his Blueprint project aimed at reversing aging through strict diet, exercise, and data-driven health protocols.


What is Bryan Johnson's Biological Age?

At 46 years old, his biological age has been measured as approximately 38, reflecting his anti-aging success​.

BRYAN JOHNSON SLOW AGEING
Results of Bryan Johnson Blueprint Project . Source : blueprint.bryanjohnson.co

Bryan Johnson's Daily Routine :

Bryan Johnson, known for his ambitious Blueprint project to reverse aging, follows a highly structured lifestyle revolving around diet, exercise, supplements, and technology. Here's a detailed look at his routine:


  1. Diet

Johnson’s diet is meticulously planned to optimize health and longevity:

  • Plant-based focus: His meals are nutrient-dense and primarily plant-based, ensuring he receives a balance of macronutrients and micronutrients. For instance, his morning meal might include a mix of greens, nuts, and seeds designed to support metabolic health.

  • Caloric intake: He consumes around 1,977 calories daily, divided into carefully measured meals to meet his nutritional goals.

  • Time-restricted eating: He adheres to a strict eating schedule, consuming meals in a specific window to align with circadian rhythms​


    2.Exercise

Johnson engages in a rigorous daily fitness regimen, including:

  • High-intensity workouts: Weight training and cardio exercises form the backbone of his routine, tailored to maintain muscle mass and cardiovascular health.

  • Daily activity goals: He tracks his steps, heart rate, and other metrics using wearable technology, ensuring his physical activity aligns with his targets​


3.Supplements

He takes over 100 supplements daily (see table below for complete list ) to support cellular function and overall well-being. Some key supplements include:

  • Antioxidants: Glutathione and Vitamin C to combat oxidative stress.

  • Adaptogens: Ashwagandha for stress reduction and improved mood.

  • Amino acids: Glycine and collagen peptides for skin and joint health.

  • Prebiotics and digestive aids: Galactooligosaccharides (GOS) and inulin for gut health.

  • Prescription drugs: Off-label use of medications like acarbose to optimize blood sugar control​.


4.Technology and Monitoring

  • Wearables: Johnson uses advanced devices like fitness tracker rings and smartwatches to collect health metrics, including heart rate variability and sleep quality.

  • Data-driven decisions: His team analyzes data daily to fine-tune his regimen, ensuring each aspect of his lifestyle supports his longevity goals​


    .

Table 1 : Bryan Johnson's supplement list with Name, Daily Dose, and Effect:

Supplement

Daily Dose

Effect

Ca-AKG

2 g

Improved frailty index, increased lifespan (mice).

NR or NMN

375-500 mg (6x/wk)

Raises NAD to youthful levels.

Taurine

2 g

Increased lifespan (mice).

Nordihydroguaiaretic Acid

50 mg

Increased lifespan (mice).

Aspirin

81 mg (3x/wk)

Potential longevity benefits, reduced CVD events.

Ashwagandha

600 mg

Reduced anxiety, better cortisol management, improved sleep, increased testosterone.

BroccoMax (Sulforaphane)

17.5 mg

Chemoprotection and other broad benefits.

Cocoa Flavanols

500 mg

Heart and brain health.

CoQ10

100 mg

Supports mitochondrial and cardiovascular health, oral health.

DHEA

25 mg

Blood glucose regulation, testosterone support.

NAC

1,800 mg

Boosts glutathione, immune support, toxin handling.

Hyaluronic Acid

300 mg

Joint health.

L-Tyrosine

500 mg

Precursor to dopamine, supports motivation/reward pathways.

Genistein

125 mg

Bone health.

Viviscal

1 pill

Hair thickening.

Glucosamine Sulphate

1,500 mg

Supports cartilage repair.

Turmeric with Piperine

1 g

Reduces inflammation, supports joint and liver health.

Turmeric

1 g

Blood glucose regulation, anti-inflammatory.

Garlic

2.4 g

Supports liver enzymes, cholesterol management.

Garlic (Kyolic)

1.2 g

Liver enzymes, cholesterol management.

Ginger Root

2.2 g

Blood glucose regulation.

Melatonin

300 mcg

Supports age-related melatonin decline.

Vitamin B Complex

0.5 pill (2x/wk)

Supports general health, taken in low doses based on feedback.

Vitamin C

500 mg

Essential micronutrient with broad benefits.

Vitamin D-3

2,000 IU

Compensates for lack of sun exposure.

Vitamin E

67 mg

Essential micronutrient, reduced stroke risk.

EPA & Vitamin E

EPA 500 mg / Vit E 5 mg

Improves liver enzymes, arterial health.

Potassium Iodide (Iodine)

125 mcg

Supports thyroid function, especially for hypothyroidism.

K2-MK4

5 mg

Bone health.

K1

1.5 mg

Bone health.

K2 MK-7

600 mcg

Bone health.

Lithium Orotate

1 mg

Stabilizes mood.

Lycopene

10 mg

Prevents or mitigates aging disorders.

Lysine

1 g

Controls viral outbreaks.

Proferrin

10 mg

Ensures adequate iron (vegan diet).

Lutein & Zeaxanthin

20 mg (L) / 4 mg (Z) (3x/wk)

Improves eye health.

Zinc

15 mg

Supports blood glucose optimization, essential micronutrient.

Vitamin B12

? (1x/wk)

Compensates for B12 deficiency on vegan diets.

Pea Protein

29 g

Achieves protein target of ~1.6 g/kg body weight.


Top 13 Supplements for Longevity:

Don't be scared to read this list . It will be hard to follow his regimen for a common person , we know for sure . Therefore, we have shortlisted his best 13 supplements for improving health and longevity.



BRYAN JOHNSON SUPPLEMENTS
Bryan Johnson takes over 100 Supplements daily. source : www.bryanjohnson.com

Here are his Top 13 compounds with maximum potential to increase longevity:


1. Ca-AKG (Calcium Alpha-Ketoglutarate)

Ca-AKG is linked to reduced frailty and increased lifespan in mice. It functions as an intermediary in the Krebs cycle, improving mitochondrial health and reducing age-related inflammation. Preliminary human studies suggest potential benefits in improving biological markers of aging.


2. NR (Nicotinamide Riboside) / NMN (Nicotinamide Mononucleotide)

These NAD+ precursors help restore youthful NAD+ levels, critical for cellular energy and DNA repair. Age-related decline in NAD+ is linked to metabolic issues and neurodegeneration. Studies suggest NR/NMN supplementation improves mitochondrial function, delays age-related disorders, and enhances longevity markers in animal studies.


3. Taurine

Taurine is an amino acid with antioxidant and anti-inflammatory properties. Studies in mice have shown extended lifespan and improved organ function with taurine supplementation. It helps maintain cellular integrity, reduces oxidative stress, and supports cardiovascular and immune health, all crucial for longevity.


4. Nordihydroguaiaretic Acid (NDGA)

NDGA is a plant-derived antioxidant with potent free-radical scavenging properties. Animal studies show increased lifespan with NDGA supplementation due to its ability to reduce oxidative damage, support healthy cellular metabolism, and modulate stress responses, potentially delaying age-related diseases.


5. Sulforaphane

Derived from cruciferous vegetables like broccoli, sulforaphane activates Nrf2 pathways, enhancing detoxification, reducing inflammation, and protecting against oxidative stress. It has shown anti-aging effects in preclinical studies, including improved mitochondrial function, reduced cellular damage, and protection against cancer.


6. CoQ10 (Coenzyme Q10)

CoQ10 supports mitochondrial function and energy production while acting as a powerful antioxidant. Declining CoQ10 levels with age are associated with reduced cellular energy and increased oxidative damage. Supplementation improves cardiovascular health, reduces age-related muscle loss, and supports longevity.


7. Turmeric (Curcumin)

Curcumin, the active compound in turmeric, exhibits strong anti-inflammatory and antioxidant effects. It activates longevity pathways such as AMPK and reduces oxidative stress. Curcumin has shown potential to delay aging-related diseases like Alzheimer’s and cardiovascular disorders in preclinical studies.


8. N-Acetyl-L-Cysteine (NAC)

NAC boosts glutathione, the body’s master antioxidant, protecting cells from oxidative damage and toxins. It has shown potential in slowing neurodegenerative diseases, improving immune health, and reducing age-related decline in organ function, supporting longevity.


9. Resveratrol

Resveratrol, found in grapes and red wine, activates sirtuin pathways linked to increased lifespan in animals. It mimics caloric restriction benefits, improves insulin sensitivity, and protects against oxidative stress and inflammation, showing promise as a longevity-enhancing compound.


10. Lithium (Low Dose)

Low-dose lithium supplementation has neuroprotective and mood-stabilizing effects. Research links lithium to reduced risk of neurodegenerative diseases and longer lifespan in populations with higher natural lithium intake in water. It promotes brain health and cellular resilience.


11. Resveratrol

Resveratrol, a natural compound in red grapes and berries, activates sirtuins like SIRT1, mimicking caloric restriction. It improves mitochondrial function, reduces inflammation, enhances insulin sensitivity, and protects against oxidative stress. While animal studies show lifespan extension, human research highlights metabolic and anti-inflammatory benefits with ongoing studies for longevity effects.


12. Rapamycin

Rapamycin inhibits mTOR, a pathway that regulates growth and aging, promoting autophagy to clear cellular damage. It extends lifespan in animals by 10-30%, delays cancer, and enhances immune function. Though effective, side effects at therapeutic doses require careful management, making low-dose protocols a focus for human longevity trials.


13. Metformin

Metformin, a diabetes medication, activates AMPK, improving energy balance and mimicking caloric restriction. It reduces insulin resistance, inflammation, and oxidative stress while protecting against age-related diseases like cancer and cardiovascular issues. Epidemiological data suggest reduced mortality, and the TAME trial aims to confirm its anti-aging potential in healthy individuals.


Conclusion

Incorporating Bryan Johnson’s top supplements can optimize health and potentially extend lifespan. Backed by research, they target aging at the cellular level, improving vitality and resilience. With proper guidance, these supplements may serve as valuable tools for achieving longevity and sustained wellness.

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