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'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:
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
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Table 1 : Bryan Johnson's supplement list with Name, Daily Dose, and Effect:
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.
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. Aspirin – 81 mg, three times weekly
Low-dose aspirin is widely used for its anti-inflammatory and blood-thinning properties, which may help reduce the risk of heart disease and stroke. It inhibits platelet aggregation, lowering the risk of clot formation. Aspirin also has potential longevity benefits by modulating inflammation and reducing chronic disease risks. Johnson includes aspirin in his regimen to support cardiovascular health and overall longevity.
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. Ashwagandha – 600 mg daily
Ashwagandha is an adaptogenic herb known for reducing cortisol levels, managing stress, and improving sleep quality. It may also support testosterone levels, enhance cognitive function, and boost immunity. Regular consumption is linked to improved energy levels, reduced anxiety, and enhanced resilience against stress-related aging. Johnson takes ashwagandha for its well-documented effects on hormonal balance and mental clarity.
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.