Bryan Johnson's Supplements and Anti-Ageing Regimen
In 2021, entrepreneur Bryan Johnson set out to reduce his biological age to 18 years old – continuously measuring every organ in his body, every meal he eats, and every moment of his day. So it’s certainly no surprise that a unique supplement regimen is essential to his success so far.
As popular interest grows in anti-ageing strategies and health optimisation, what can the world’s biggest biohacker teach us about improving our own health and wellbeing?
Who is Bryan Johnson?
Bryan Johnson is a tech entrepreneur, futurist, and biohacker best known for founding Kernel, a company focused on developing advanced neurotechnology, and Braintree, a payment processing company acquired by PayPal for $800 million.
He started his ambitious self-experimentation in anti-ageing and health optimisation through his project Blueprint, where he applies a data-driven, scientific approach to slow down his biological ageing.
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Bryan Johnson’s Blueprint Project
Bryan Johnson's Blueprint Project is a cutting-edge, data-driven approach to radically slowing down the ageing process and optimising health. The project involves an intensive, personalised regimen aimed at reducing Johnson’s biological age through rigorous scientific protocols. Johnson spends millions annually on treatments, supplements, and medical tests to meticulously monitor and control every aspect of his health, with the goal of reversing his biological age and achieving optimal physical and cognitive performance.
The Blueprint involves a daily routine guided by over 200 biomarkers, including regular blood tests, MRIs, and other advanced diagnostics. Johnson works with a team of doctors and scientists to analyse this data and adjust his protocols, which include specific diets, supplements, exercise, and sleep regimens. His goal is to create a blueprint that others can follow to extend lifespan and improve quality of life, with the ultimate aim of achieving age reversal at the cellular level.
Johnson's project is transparent and highly documented - he shares his results publicly to provide insights on how science and technology can be harnessed to combat ageing and improve long-term health outcomes.
Bryan Johnson’s Approach to Supplements
The Role of Supplements in Johnson’s Routine
In Bryan Johnson’s Blueprint Project, Longevity supplements play a crucial role in his comprehensive approach to slowing ageing, optimising health, and maintaining peak physical and cognitive performance. Johnson uses a wide variety of supplements, carefully selected based on scientific evidence and regular monitoring of his biological markers. These supplements are designed to target specific areas of his health, such as longevity, cellular repair, cognitive function, and cardiovascular health.
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6 Key Roles of Supplements in His Routine:
2. Cognitive Function:
To optimise brain health and cognitive performance, Johnson takes nootropic supplements like L-theanine, omega-3 fatty acids (DHA/EPA), and creatine. These are known to potentially support brain function, memory, and focus.
3. Inflammation and Antioxidants:
Reducing inflammation is a critical part of his regimen, as chronic inflammation is linked to ageing and disease. Supplements like turmeric (curcumin), quercetin, and EGCG (from green tea) could help to combat oxidative stress and inflammation.
4. Heart and Metabolic Health:
Supplements like berberine, magnesium, and omega-3s are used to attempt to promote cardiovascular health, regulate blood sugar, and support metabolic processes, keeping the body functioning optimally at a biological level.
5. Sleep and Recovery:
Johnson uses sleep-promoting supplements like melatonin, glycine, and magnesium to enhance his sleep quality, which is a critical component of recovery and overall health in his Blueprint Project.
6. Gut Health:
Probiotics, digestive enzymes, and prebiotics are part of his routine to maintain a healthy gut microbiome, which is important for digestion, immune function, and nutrient absorption.
Precision and Customisation
Johnson’s supplement routine is not static – it's adjusted based on continuous monitoring of over 200 health markers. He works with a team of doctors to tailor his supplement stack to his individual biological needs, ensuring that each supplement is used to target specific health outcomes. This precision ensures that he’s only taking what his body needs and maximising the effectiveness of the supplementation.
Through the Blueprint Project, Bryan Johnson demonstrates how supplements, when used in combination with other health strategies like diet, exercise, and technology, can be a key component in achieving longevity and optimised health.
15 Anti-Ageing Supplements Bryan Johnson recommends:
Peter Attia highlights that with each new supplement we aim to add to our diet, we should consider whether the potential benefits outweigh the risk. Therefore, he carefully researches and updates his personal list according to emerging scientific news.
1. NMN (Nicotinamide Mononucleotide)
Bryan Johnson uses NMN (Nicotinamide Mononucleotide) as a key component of his longevity-focused supplement regimen because of its role in boosting NAD+ levels, a molecule crucial for cellular energy production and DNA repair.
As we age, NAD+ levels naturally decline, leading to decreased mitochondrial function, increased oxidative stress, and a reduction in the body's ability to repair damaged DNA, all of which contribute to the ageing process. NMN, as a precursor to NAD+, aims to help in counteracting these effects by replenishing NAD+ levels, improving mitochondrial health,1 enhancing energy metabolism, and potentially slowing down age-related decline.2
2. Resveratrol
Bryan Johnson uses resveratrol in his supplement regimen because of its potential to activate sirtuins,3 a family of proteins linked to longevity, DNA repair, and cellular health.
Resveratrol, a polyphenol found in grapes and red wine, mimics the effects of calorie restriction – a known method for extending lifespan in various organisms. It may help to combat oxidative stress and inflammation, both of which contribute to ageing and chronic diseases. By enhancing sirtuin activity, resveratrol supports healthier ageing, promotes cardiovascular health, and may improve metabolic function.
3. Collagen Peptides
Bryan Johnson uses collagen peptides in his supplement regimen to support skin, joint, and connective tissue health, which are essential for maintaining physical vitality as part of his longevity goals.
Collagen is a key structural protein in the body, making up the majority of skin, tendons, and cartilage. As we age, natural collagen production declines, leading to signs of ageing like wrinkles, joint pain, and weakened tissues. By supplementing with collagen peptides, which are easily absorbed by the body, Johnson aims to replenish collagen levels, improve skin elasticity, reduce joint discomfort, and enhance overall tissue repair and strength.
4. Astaxanthin
Astaxanthin, a carotenoid found in algae, seafood, and certain plants, is known to be a potential antioxidant that neutralises free radicals and reduces oxidative stress—key factors in ageing and chronic disease development. It has been shown to support skin health, eye health, and cardiovascular function, while also improving muscle endurance and reducing inflammation.
Nootropics and Cognitive Enhancers
5. Omega-3 Fish Oil
Bryan Johnson uses omega-3 fish oil in his supplement regimen to support brain health, cardiovascular function, and inflammation reduction.
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential fats that play a critical role in maintaining healthy brain function, improving cognitive performance, and supporting heart health. These fatty acids may also help reduce chronic inflammation, which is linked to many age-related diseases such as cardiovascular disease, arthritis, and cognitive decline.4
6. L-Theanine
Bryan Johnson includes L-theanine in his supplement regimen for its potential ability to promote calm focus and reduce stress without causing drowsiness.5 L-theanine, an amino acid commonly found in green tea, has been shown to increase the production of alpha brain waves, which are associated with relaxation and mental clarity. It also helps balance the stimulating effects of caffeine, enhancing cognitive performance while minimising the jitteriness or anxiety that can come from caffeine consumption.
7. Alpha-GPC
Bryan Johnson uses Alpha-GPC in his supplement regimen to support cognitive function, memory, and focus. Alpha-GPC (L-Alpha glycerylphosphorylcholine) is a compound that increases levels of acetylcholine, a neurotransmitter essential for learning, memory, and overall brain health. It has been shown to potentially enhance cognitive performance,6 particularly in areas related to memory retention and mental clarity. Additionally, Alpha-GPC supports neuroprotection, which could help to preserve brain function as we age.
8. Lion’s Mane Mushroom
Bryan Johnson incorporates Lion’s Mane mushroom into his supplement regimen in an attempt to promote neurogenesis, cognitive function, and brain health. Lion’s Mane contains compounds called hericenones and erinacines, which have been shown to stimulate the production of nerve growth factor (NGF) – a protein that supports the growth, maintenance, and survival of neurons. This may help enhance memory, improve focus, and potentially protect against age-related cognitive decline.7 Additionally, Lion’s Mane has been found to possibly have anti-inflammatory and antioxidant properties that further protect the brain from oxidative stress.
Gut Health and Digestive Aids
9. Probiotics
Bryan Johnson includes probiotics in his supplement regimen to support gut health, immune function, and overall wellbeing. Probiotics are live beneficial bacteria that help maintain a healthy balance in the gut microbiome, which plays a crucial role in digestion, nutrient absorption, and immune system regulation.8
A healthy gut is also linked to reduced inflammation, improved mental health (through the gut-brain axis), and better metabolic function. By incorporating probiotics, Johnson aims to enhance digestion, support immune resilience, and promote optimal gut health, which is fundamental to his overall wellness and longevity goals.
10. Prebiotics
Bryan Johnson incorporates prebiotics into his supplement regimen to further support gut health by nourishing the beneficial bacteria in his digestive system. Prebiotics are non-digestible fibres that serve as food for probiotics, helping to stimulate the growth and activity of these good bacteria in the gut. This improves digestion, enhances nutrient absorption, and strengthens the immune system.9
Prebiotics also play a role in reducing inflammation and promoting a healthy gut-brain axis, which can impact mood and cognitive function. By including prebiotics, Johnson ensures a balanced and thriving gut microbiome, which is essential for his overall health, longevity, and wellbeing.
11. Digestive Enzymes
Bryan Johnson includes digestive enzymes in his supplement regimen to possibly enhance gut health, digestion and improve nutrient absorption.10 Digestive enzymes are proteins that help break down food into smaller, more easily absorbable components, including carbohydrates, proteins, and fats.
As we age, the body’s production of these enzymes can decline, potentially leading to digestive discomfort and decreased nutrient uptake. By supplementing with digestive enzymes, Johnson aims to optimise his digestive process, reduce bloating and discomfort, and ensure that he fully benefits from the nutrients in his diet.
Vitamins, Minerals, and Essential Nutrients
12. Vitamin D3 + K2
Vitamin D3 is crucial for calcium absorption in the gut, helping to maintain strong bones and preventing osteoporosis. It also plays a significant role in modulating the immune system and has been linked to reduced risk of chronic diseases.
Vitamin K2 works synergistically with Vitamin D311 by ensuring that calcium is properly utilised in the body. While Vitamin D3 helps absorb calcium, Vitamin K2 directs it to the bones and teeth, preventing it from depositing in the arteries and soft tissues, which is essential for cardiovascular health.
13. Magnesium Glycinate
Bryan Johnson uses magnesium glycinate in his supplement regimen to potentially support muscle function, nervous system health, and overall relaxation. Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including energy production, protein synthesis, and the regulation of muscle and nerve function.12 Magnesium glycinate is a highly absorbable form of magnesium that is gentle on the stomach and less likely to cause laxative effects compared to other forms
14. Zinc
Bryan Johnson incorporates zinc into his supplement regimen primarily for its critical role in supporting immune function.13 As an advocate for optimising health and longevity, he recognises that zinc is essential for numerous biochemical processes, including protein synthesis and DNA repair. Additionally, zinc acts as an antioxidant, helping to combat oxidative stress, which is crucial for maintaining cellular integrity and preventing age-related decline.
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15. CoQ10
Bryan Johnson uses CoQ10 in his supplement regimen primarily for its potent antioxidant properties and its crucial role in energy production within the body. Recognizing that CoQ10 is vital for generating adenosine triphosphate (ATP) in the mitochondria, he aims to enhance his overall energy levels and metabolic efficiency. Additionally, Johnson values CoQ10 for its potential benefits in promoting cardiovascular health, supporting cognitive function, and reducing oxidative stress,14 which aligns with his commitment to optimising health and longevity.
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How Bryan Johnson’s Supplement Regimen Works
Daily Schedule and Dosage
The following schedule is taken directly from The Blueprint.
Bran Johnson’s Personalised Approach and Adjustments
Johnson sometimes incorporates intermittent fasting, during which he may take additional electrolytes (sodium, potassium, magnesium) to maintain proper hydration and avoid fatigue or muscle cramps. Electrolyte supplementation is crucial during fasting or intense physical activity to maintain hydration and support cognitive function.
Bryan Johnson’s supplement routine is data-driven and tailored based on continuous monitoring of his biomarkers, such as hormone levels, inflammation markers, and nutrient status. Adjustments are made in real-time, ensuring that his intake is precise and targeted to his body's current needs. His team of doctors and scientists frequently updates his regimen based on lab results to maximise the benefits of supplementation.
How to Create Your Own Supplement Routine in 10 Steps
Key Takeaways from Bryan Johnson’s Approach
1. Personalisation and Data-Driven Adjustments
Johnson’s regimen is highly personalised, with real-time adjustments based on biomarker data like hormone levels, inflammation, and nutrient deficiencies. Regular testing and monitoring are key to understanding what your body needs.
Your Action: Consider working with a healthcare professional to get comprehensive blood work and health assessments. This can guide your supplement choices based on your unique needs rather than relying on generic advice.
2. Focus on Longevity and Cellular Health
Many of Johnson's supplements, such as NMN, resveratrol, and CoQ10, focus on promoting cellular health, mitochondrial function, and longevity.
Your Action: Incorporate supplements that support mitochondrial health and cellular repair. Consider supplements like CoQ10, NMN, or resveratrol, which have been shown to potentially boost energy and possibly support anti-ageing at the cellular level.
3. Target Inflammation and Oxidative Stress
Johnson prioritises anti-inflammatory and antioxidant-rich supplements like curcumin, quercetin, and alpha-lipoic acid (ALA), which could combat the inflammation and oxidative stress that accelerate ageing.
Your Action: Focus on reducing chronic inflammation by adding potential anti-inflammatory supplements such as curcumin (with black pepper for absorption) and antioxidants like ALA or vitamin C.
4. Prioritise Cognitive Function
Cognitive performance is a critical aspect of Johnson’s regimen, with supplements like omega-3 fatty acids, creatine, and L-theanine used in an attempt to enhance brain health and mental clarity.
Your Action: Include supplements that may support cognitive function, like omega-3s (DHA/EPA) for brain health, creatine for cognitive energy, and L-theanine for calm focus, especially when paired with caffeine.
5. Support Gut Health
Johnson emphasises gut health with probiotics and prebiotics, acknowledging the gut’s influence on immunity, inflammation, and overall wellness.
Your Action: Add probiotics and prebiotics to your regimen to support a healthy gut microbiome, which could improve digestion, immune function, and mental health.
6. Optimise Sleep and Recovery
Recovery and sleep are cornerstones of Johnson’s routine, with supplements like melatonin, magnesium, and glycine to enhance sleep quality and recovery.
Your Action: Prioritise supplements that may improve sleep, such as melatonin for regulating your sleep-wake cycle and magnesium for muscle relaxation and better sleep quality.
7. Consider Periodic Fasting and Electrolyte Balance
Johnson sometimes incorporates intermittent fasting, supported by electrolyte supplements to maintain hydration and energy levels during fasts.
Your Action: If you practise fasting, ensure you're supplementing with electrolytes like sodium, potassium, and magnesium to maintain proper hydration and prevent fatigue.
8. Adjust Regularly Based on Lifestyle and Needs
Johnson’s regimen isn’t static; it’s regularly adjusted based on his activity levels, stress, and health goals. This dynamic approach ensures his supplement intake evolves with his needs.
Your Action: Be flexible with your supplement routine and make adjustments based on lifestyle changes, stress levels, or specific goals (e.g., recovery, mental clarity, or performance).
9. Avoid Over-Supplementing
While Johnson takes a wide range of supplements, they are all carefully calibrated to avoid over-supplementation. More isn’t always better.
Your Action: Avoid taking unnecessary or excessive amounts of supplements. Stick to targeted, research-backed compounds that serve your health goals.
10. Work with Experts
Johnson collaborates with a team of doctors, scientists, and health professionals to tailor his regimen and ensure its efficacy.
Your Action: consult with a healthcare provider or a nutrition expert to help develop a supplement routine that is safe, effective, and aligned with your health profile, especially if you are already on existing medication as it it is important to avoid supplements which may cause unwanted side effects with your medication
Bryan Johnson’s Supplement Recap
- Comprehensive Supplementation: Johnson's regimen includes a wide array of supplements such NMN, omega-3, zinc, and others to target various aspects of health, including immune support, energy production, and cellular health.
- Focus on Antioxidants: He emphasises the use of antioxidants like CoQ10 to combat oxidative stress, which is crucial for preventing cellular damage and promoting overall health as he ages.
- Metabolic Health and Energy: Johnson aims to enhance metabolic efficiency and energy levels through specific supplements, recognising their role in optimising physical and cognitive performance, including alpha-GPC.
- Holistic Approach to Longevity: His regimen reflects a holistic approach to health optimisation, combining dietary supplements with lifestyle changes and advanced health monitoring to support long-term wellbeing and physical and mental resilience.
Remember, supplements can play a significant role in filling nutritional gaps, supporting specific health goals, and enhancing overall well-being, but their efficacy and safety can vary widely. Before embarking on a new supplement regimen, discussing this with a doctor is vital for best results, personalised advice, and safe dosages.
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