Bryan Johnson's Supplements and Anti-Ageing Regimen 2026
Published: | Updated: May 2026
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 (1). 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?
Jump straight to the anti-ageing supplement most relevant to you:
NMN (Nicotinamide Mononucleotide)
Resveratrol
Collagen
Peptides
Astaxanthin
Omega-3
Fish Oil
L-Theanine
Alpha-GPC
Lion's Mane Mushroom
Creatine
NDGA
Probiotics
Prebiotics
Digestive
Enzymes
Vitamin D3 + K2
Magnesium
Glycinate
Zinc
CoQ10
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. (1)
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. (1)
Discover Bryan Johnson on Youtube Today:
Don't Die: The Man Who Wants to Live Forever (Netflix, 2025)
The January 2025 Netflix documentary Don't Die: The Man Who Wants to Live Forever brought Bryan Johnson to mainstream attention. Directed by Chris Smith (Fyre, 100 Foot Wave), the film follows Johnson with intimate access to his daily longevity protocols, significantly amplifying mainstream interest in biohacking, NMN, and biological age testing (2).
The documentary also introduced wider public scrutiny of both the science and the commercial Blueprint supplement brand, which Johnson now sells via his own website and on Amazon.
Don't Die: The Man Who Wants to Live Forever (2025). Available on Netflix.
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. (1)
Guided by over 200 biomarkers and a team of doctors and scientists, Johnson shares his results publicly as a transparent proof of concept for data-driven longevity (1).
Reported Results: Biological Age
As of 2025/2026, Johnson reports a biological age more than five years younger than his chronological age, based on multiple biological age clocks including DNA methylation and pace-of-aging metrics. His publicly stated headline figure is a 5.1-year biological age reversal (3,4).
Additional results from his hyperbaric oxygen therapy (HBOT) protocol (see below) include:
Elimination
of systemic inflammation
2.6% Extension
in telomere length
Significant improvements
in gut microbiome markers (5)
Figures sourced from Johnson's publicly available Blueprint data and peer-reviewed HBOT research (5).
Meet Kate Tolo: Blueprint's Female Subject
One of the most significant developments in the Blueprint story in 2026 is the formal launch of a female longevity protocol, with Kate Tolo announced as its primary subject.
Tolo is an Australian-Bosnian entrepreneur and Johnson's co-founder and Chief Marketing Officer at Blueprint, Don't Die, and Immortals (1). She has been closely associated with Blueprint since 2021, having previously worked alongside Johnson at his neurotechnology company Kernel. She is widely credited with conceiving the idea of transforming Johnson's personal health data into a public science experiment and building the marketing strategy that grew his following to millions. She is also his partner.
On 19 May 2026, Johnson announced via social media that Tolo would become what he described as the 'female Bryan Johnson', aiming to become the 'most measured female in history' (22). The protocol will involve $2 million of spend per year and, crucially, all data and findings will be shared publicly for free.
Key aims of the female protocol include:
- Developing the first rigorously data-driven female longevity protocol
- Investigating whether fertility can be improved through targeted interventions
- Exploring whether perimenopause onset can be slowed
- Identifying approaches to alleviate premenstrual symptoms
- Investigating suspected endometriosis non-invasively (endometriosis affects an estimated 1 in 10 reproductive-age women globally, approximately 190 million people, yet has historically required surgery to diagnose) (23)
How Blueprint XX Differs from Johnson's Protocol
Tolo is referred to internally as Blueprint XX - a designation that underscores that the female protocol is not simply a copy of Johnson's. Female physiology requires fundamentally different measurement approaches from the outset. Johnson noted that mapping a male baseline typically takes one to two weeks; mapping Tolo's baseline will take three months, spanning four measurement time points per menstrual cycle. (22)
Johnson has stated that over five years of Blueprint, his team collected 1.5 billion data points on his body, and that thanks to advances in measurement technology, Tolo's dataset is expected to exceed that. (22)
Tolo has spoken publicly about the challenges of adapting a protocol originally designed around male biology, including its impact on daily life and the need to personalise interventions around hormonal variation. The female protocol represents a significant and timely expansion of the Blueprint project, given how underrepresented women have historically been in longevity and health optimisation research.
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.
6 Key Roles of Supplements in His Routine
- Longevity & Anti-Ageing
- Cognitive function
- Inflammation & antioxidants
- Heart & metabolic health
- Sleep & recovery
- Gut health
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. (7,8,9)
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.
In 2026, Johnson also added NDGA (Nordihydroguaiaretic Acid) at 50mg daily, a plant-based antioxidant with potential to reduce oxidative stress and support cellular function. (10)
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. (7)
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. (11)
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.
The Longevity Guide: Everything You Need to Know About Longevity
This is our complete beginner's guide to Longevity. We explain what it is, what studies are available, where it comes from, what it is used for, and a few other facts you may not know.
17 Anti-Ageing Supplements Bryan Johnson Recommends
1. NMN (Nicotinamide Mononucleotide)
NMN is a precursor to NAD+, a molecule essential 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 (6).
NMN, as a precursor to NAD+, aims to help in counteracting these effects. As of 2026, Johnson has adjusted his NMN intake to six days per week rather than daily, alternating with nicotinamide riboside (NR), based on continuous biomarker analysis (1).
2. Resveratrol
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 activate sirtuins, a family of proteins linked to longevity and DNA repair (13).
It also 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
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. (14)
4. Astaxanthin
Astaxanthin, a carotenoid found in algae, seafood, and certain plants, is a potential antioxidant that neutralises free radicals and reduces oxidative stress. It has been shown to support skin health, eye health, and cardiovascular function, while also improving muscle endurance and reducing inflammation. (15)
5. Omega-3 Fish Oil
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 (7).
In his current protocol, Johnson sources his omega-3 from microalgae (Schizochytrium sp.) in delayed-release capsules via his Blueprint brand, aligning with his preference for algae-derived, vegan-compatible inputs (1).
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.
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. (8)
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, 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. (16)
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. Additionally, Lion’s Mane has been found to possibly have anti-inflammatory and antioxidant properties that further protect the brain from oxidative stress. (17)
9. Creatine
Creatine has taken on a more prominent role in Johnson's updated stack. Beyond its well-known support of muscle performance, Johnson now incorporates creatine specifically for ATP production and cognitive function (9).
His current protocol delivers a combined 5g daily: 2.5g in a morning shake and a further 2.5g via his Blueprint Longevity Protein at breakfast (1).
10. NDGA (Nordihydroguaiaretic Acid)
One of the most notable new additions to Johnson's 2026 stack, NDGA is a plant-based antioxidant derived from the creosote bush. It has shown potential in preclinical studies to reduce oxidative stress and extend lifespan (10), and Johnson takes 50mg daily as part of his antioxidant strategy targeting cellular and neurological ageing.
11. Probiotics
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. A healthy gut is also linked to reduced inflammation, improved mental health (through the gut-brain axis), and better metabolic function. (12)
12. Prebiotics
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. (12)
13. Digestive Enzymes
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.
14. 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 D3 (18) 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.
15. Magnesium Glycinate
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.
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 (11)
16. Zinc
As an advocate for optimising health and longevity, Bryan 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. (19)
17. CoQ10
CoQ10 is vital for generating adenosine triphosphate (ATP) in the mitochondria, aiming to enhance overall energy levels and metabolic efficiency.
Johnson values CoQ10 for its potential benefits in promoting cardiovascular health, supporting cognitive function, and reducing oxidative stress (20), which aligns with his commitment to optimising health and longevity.
Daily Schedule and Dosage
The following schedule is taken directly from The Blueprint (1). It has been updated to reflect 2026 protocol changes: Rapamycin has been removed; NMN/NR is now taken six days per week rather than daily; and NDGA has been added.
Hyperbaric Oxygen Therapy (HBOT): A Notable Intervention
While this article focuses on supplementation, one of the most significant additions to Blueprint in 2024/2025 is a Hyperbaric Oxygen Therapy (HBOT) protocol. Johnson began 60 sessions in November 2024 (5 per week, 90 minutes each) in a hard-shell chamber at 2 atmospheric pressures with 100% oxygen via face mask. Results published in March 2025 included:
- Elimination of systemic inflammation (hsCRP below detectable levels)
- Telomere length extended by 2.6% (10.3 to 11.4 kb)
- 250–290% increase in short-chain fatty acids and n-butyrate
- Complete elimination of metabolic imbalance in the gut (5)
These are among the most striking claims Johnson has published to date. As always, consult a qualified medical professional before considering clinical interventions of this type.
The Blueprint Supplement Brand
Johnson has since translated his personal protocol into a commercially available supplement range under the Blueprint brand, available via his website and Amazon. Products include Blueprint Essential Capsules, Blueprint Advanced Antioxidants, Blueprint Longevity Protein (containing 2.5g creatine), Blueprint Ashwagandha + Rhodiola, and an algae-derived omega-3. The range is designed as a simplified, accessible version of his personal stack. (1)
It is worth noting that independent commentary has questioned the extent to which Blueprint's reported benefits stem from the expensive, experimental interventions versus the foundational habits - sleep, diet, exercise - that underpin the protocol (21). Readers should weigh this context when evaluating the Blueprint brand and Johnson's reported results.
How to Create Your Own Supplement Routine in 10 Steps
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. (10,20)
- 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 and creatine (now 5g/day across two doses). (16,9)
- Holistic Approach to Longevity: His regimen reflects a holistic approach to health optimisation, combining dietary supplements with lifestyle changes and advanced health monitoring. This now extends to clinical interventions such as HBOT, underscoring the data-driven evolution of Blueprint over time. (1,5)
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.
Disclaimer: Bryan Johnson do not have any affiliation with Naturecan (and do not take Naturecan supplements as far as we know). The purpose of this article is solely educational to share which supplements they advise in general or take themselves.Naturecan offers some of the key ingredients of these supplements that are highlighted in their regimens.
Reviewed by Paul Holmes
Director of Science and Innovation at Naturecan
Testing for large pharmaceutical & tobacco companies, Paul has built a wealth of scientific and regulatory knowledge, working on regulatory submissions to bodies such as the FDA and the MHRA.
He holds a BSc in Medicinal and Biological Chemistry and sits on the UKAS CBD Food Product Approval Expert Group.
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