Bryan Johnson Supplements: Stack and Doses

Last updated: November 12, 2025

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This page lists the supplements Bryan Johnson takes as part of his Project Blueprint regimen, a closely documented effort to reach the biological age of an 18-year-old. It summarizes his publicly reported stack as of 2025. Johnson also sells Blueprint supplements, so he profits when people copy the stack. His protocol changes often and doses below are as publicly reported at various points, so check protocol.bryanjohnson.com for the current version. Nothing here is medical advice.

Blueprint is more than a handful of pills. It is a data-driven system that has reportedly involved 100 or more pills, powders, and oils, a strict diet, and rigorous exercise, all monitored by a team of medical professionals. The goal is to optimize every organ in his body, from his brain to his skin, for healthspan and lifespan.

What changed in 2025

Johnson keeps refining the protocol based on biomarker data. Several compounds and doses have been adjusted or removed along the way.

1. Rapamycin discontinued: Johnson wrote that he stopped taking rapamycin on September 28, 2024, after nearly five years, citing side effects (including skin and soft-tissue infections, lipid and glucose changes, and a higher resting heart rate) that he felt outweighed the benefits.
2. NMN/NR adjustment: The frequency of Nicotinamide Mononucleotide (NMN) or Nicotinamide Riboside (NR) intake has been reduced to six days per week, rather than daily, in response to ongoing testing [2].
3. New additions: The stack now includes specific dosages for compounds like NDGA (Nordihydroguaiaretic Acid) and a more precise protocol for Calcium Alpha-Ketoglutarate (Ca-AKG), pointing to more focus on senolytic and metabolic pathways [3].
4. Dosage refinements: Dosages for several core supplements, including Metformin and Taurine, have been clarified and, in some cases, adjusted.

The regimen of over 100 pills, powders, and oils falls into three main categories: compounds for general health, compounds based on personal biomarker data, and experimental therapies.

1. The foundational stack: core longevity compounds

These are the main supplements Johnson uses to target the basic mechanisms of aging, including cellular energy, metabolism, and inflammation.

NAD+ precursors: NMN and NR

Nicotinamide Adenine Dinucleotide (NAD+) is a coenzyme involved in hundreds of metabolic processes, including energy production and DNA repair. NAD+ levels decline significantly with age, and Johnson is trying to counter that.

The science: NAD+ precursors like NMN and NR are meant to replenish the body’s NAD+ supply. This matters for sirtuins, a class of proteins often called “longevity genes,” which need NAD+ to function. By boosting NAD+, Johnson aims to improve mitochondrial function and the efficiency of DNA repair, both of which are important for protecting cells from age-related damage [4]. The drop to six days a week suggests an adjustment based on his data, perhaps to prevent receptor downregulation or to match his body’s metabolic response.

Metabolic and senolytic agents

These compounds are central to Johnson’s plan to optimize metabolism and clear senescent cells. Senescent cells have stopped dividing but remain in the body, secreting inflammatory signals that drive aging.

Metformin and Ca-AKG: Metformin, an anti-diabetic drug, is used off-label for its potential to activate AMPK, a key energy sensor that mimics the effects of calorie restriction. Ca-AKG is a relatively new compound in longevity research, linked to improved healthspan and reduced frailty in mice. Johnson takes 2g daily.

Senolytics (Fisetin and NDGA): Fisetin and the more experimental NDGA show Johnson’s focus on senolytics. Senescent cells contribute to “inflammaging,” a state of chronic, low-grade inflammation that is a hallmark of aging. Johnson uses these compounds to try to eliminate those cells and reduce systemic inflammation.

Antioxidants and anti-inflammatories

Chronic inflammation and oxidative stress are two of the main drivers of aging. Johnson’s stack includes several agents aimed at both.

NAC: NAC boosts glutathione, which is important for liver detoxification and for protecting cells from free radical damage. Together, NAC, turmeric, and CoQ10 give several layers of defense against cellular damage.

2. Brain, heart, and gut

Johnson’s protocol goes beyond general longevity to target specific organ systems, with a strong emphasis on cardiovascular, cognitive, and gut health.

Cardiovascular and cognitive support

These supplements support blood flow, cell membrane integrity, and neurotransmitter function in the heart and brain.

Taurine: Interest in taurine followed a 2023 Science paper reporting that taurine levels decline with age and that supplementation extended lifespan in mice and improved health measures in monkeys. Later research has questioned whether taurine reliably declines with age, and human trials are lacking, so this remains preliminary.

Gut health and microbiome

Johnson treats the gut-brain axis as a key part of overall health. His protocol aims to build a diverse, healthy gut microbiome.

The Blueprint drink: Johnson’s morning “Blueprint Longevity Mix” combines his protein, collagen, and prebiotics (GOS and Inulin) to start his metabolic and gut health for the day.

3. Vitamins, minerals, and hormonal support

The experimental compounds get the headlines, but the protocol also rests on a precise, data-driven approach to essential micronutrients.

Essential vitamins and minerals

Johnson’s dosages are calibrated from frequent blood testing, aiming for optimal rather than just adequate levels.

Vitamin K complex: Johnson takes both MK-7 and MK-4 forms of Vitamin K2. MK-7 has a longer half-life and is good for arterial health, while MK-4 is important for bone and brain health.

Hormonal and prescription agents

Johnson’s prescription medications and hormone precursors are the most controversial part of his stack, and they require strict medical oversight.

Prescriptions: Johnson uses Acarbose and Metformin to change his metabolism directly, aiming to mimic extreme calorie restriction without the side effects. His hormone therapy is meant to maintain the hormone profile of a younger man. It is highly individualized and carries significant risks without a specialized medical team.

4. Doses and forms

Doses and forms below are as publicly reported for the 2025 protocol.

Full 2025 Blueprint supplement stack summary

This table summarizes the core, non-commercial supplements in Bryan Johnson’s 2025 protocol, based on the latest available data.

5. The science behind the stack: longevity pathways

Here is the scientific rationale commonly given for these choices, linked to the hallmarks of aging. Most of the evidence is preclinical.

Mitochondrial dysfunction

Mitochondria are the powerhouses of the cell, and their decline is a major hallmark of aging. Much of Johnson’s stack is aimed at supporting them.

• NAD+ precursors (NMN/NR): NAD+ is essential for the electron transport chain, the process by which mitochondria generate ATP (cellular energy). By boosting NAD+, Johnson aims to keep his mitochondria running efficiently.
• CoQ10 (Ubiquinol): CoQ10 is a vital part of the electron transport chain. Supplementing is meant to keep age-related CoQ10 decline from limiting energy production.
• Ca-AKG: Alpha-Ketoglutarate is an intermediate in the Krebs cycle, the central metabolic pathway in the mitochondria. Supplementing with Ca-AKG is hypothesized to optimize this cycle, leading to better energy output and less waste product.

Cellular senescence

Cellular senescence is the buildup of “zombie cells” that secrete pro-inflammatory molecules. Johnson’s senolytic strategy is one of the most aggressive parts of his protocol.

• Fisetin: This flavonoid is a well-known senolytic, capable of inducing apoptosis (programmed cell death) in senescent cells. Clearing these cells helps reduce the systemic inflammation associated with aging.
• NDGA: Nordihydroguaiaretic Acid is an antioxidant that has extended lifespan in animal studies, often linked to its ability to modulate growth and metabolic pathways, which can indirectly affect senescence.

Nutrient sensing (AMPK and mTOR)

The body’s nutrient-sensing pathways, mainly AMPK (activated by low energy) and mTOR (activated by high nutrients), govern growth, repair, and longevity.

• Metformin (AMPK activation): Metformin activates AMPK, which signals the cell to enter a state of repair and energy conservation, similar to what happens during fasting or calorie restriction. This is a key longevity pathway.
• No rapamycin (mTOR inhibition): Rapamycin is a potent inhibitor of mTOR, the pathway that promotes growth and anabolism. mTOR inhibition is a proven longevity strategy in animals, but Johnson dropped it. That suggests he is either getting enough mTOR regulation through diet and exercise, or he is focusing on other pathways because of the drug’s immunosuppressive side effects. His current focus appears to be more on AMPK activation and senolytic clearance.

6. The hallmarks of aging

Johnson’s approach is rooted in the nine proposed Hallmarks of Aging, and his supplement choices target these processes of decline.

Genomic instability and telomere attrition

The integrity of our DNA is constantly under threat, and the shortening of telomeres (the protective caps on chromosomes) is a classic sign of cellular aging.

• NAD+ precursors (NMN/NR): NAD+ is a required cofactor for PARPs (Poly-ADP-Ribose Polymerases), a family of enzymes critical for DNA repair. By keeping NAD+ high, Johnson is fueling his cellular repair machinery. This is a direct strategy against genomic instability.
• Resveratrol: Its main role is sirtuin activation, but resveratrol is also a potent antioxidant that helps protect DNA from oxidative damage, a major source of genomic instability.
• B12 injections: Vitamin B12 is essential for methylation cycles, which are crucial for keeping the epigenome stable. Optimal B12 levels help the machinery that reads and repairs DNA work correctly.

Loss of proteostasis (protein homeostasis)

Proteostasis is how cells maintain the health and function of their proteins. As we age, damaged or misfolded proteins accumulate, leading to cellular dysfunction.

• Spermidine: Spermidine is a polyamine that is a powerful inducer of autophagy, the cellular process of “self-eating” in which damaged organelles and misfolded proteins are recycled. By supplementing with Spermidine, Johnson aims to speed up cellular cleanup and keep his cells free of toxic protein aggregates.
• NAC (N-Acetyl-L-Cysteine): As a precursor to glutathione, NAC helps maintain the right redox balance within the cell. This balance helps prevent protein misfolding and aggregation, which supports proteostasis.

Altered intercellular communication and chronic inflammation

Aging brings a breakdown in communication between cells and the onset of “inflammaging,” a state of chronic, low-grade, systemic inflammation.

• Senolytics (Fisetin, NDGA): Senescent cells are the primary drivers of inflammaging, secreting a mix of pro-inflammatory molecules known as the SASP (Senescence-Associated Secretory Phenotype). Senolytics aim to remove the source of this chronic inflammation.
• Turmeric (Curcumin) and Omega-3s: These are powerful natural anti-inflammatories. Curcumin is known to inhibit the master inflammatory switch NF-κB, while Omega-3 fatty acids (EPA/DHA) are precursors to specialized pro-resolving mediators (SPMs) that actively turn off the inflammatory response. Together they both block the start of inflammation and help resolve it.
• Gut health stack (ProButyrate, GOS, Inulin): A leaky gut is a major source of systemic inflammation. By supporting a healthy gut barrier with butyrate and feeding beneficial bacteria with prebiotics, Johnson reduces the amount of inflammatory bacterial byproducts that can enter the bloodstream, which improves intercellular communication.

Stem cell exhaustion

The ability of tissues to regenerate declines with age because resident stem cell populations are exhausted.

• Ca-AKG: Emerging research suggests that Ca-AKG may help maintain the youthful function of stem cells. Some mouse studies suggest it may support stem cell function, but this is preclinical.
• Human Growth Hormone (HGH) protocol: Not a supplement, but Johnson has reportedly experimented with growth hormone and other thymus-related approaches, which remain highly experimental. The thymus is critical for immune function, and its age-related atrophy is a major contributor to immunosenescence. Rejuvenating the thymus is a direct strategy against stem cell exhaustion in the immune system.

7. Controversies, ethics, and accessibility

Blueprint draws heated debate over ethics, practicality, and the future of extreme longevity pursuit.

The ethical and financial cost of longevity

The most immediate criticism of Blueprint is its cost, reportedly around $2 million annually at its peak. This raises the question of longevity escape velocity, the point at which medical advances extend life faster than time passes. If only the ultra-wealthy can afford the interventions that lead to radical life extension, it could widen existing social inequalities.

• Johnson’s response: Johnson views his experiment as a public service, a data-sharing project meant to speed up the science for everyone. He argues that by being the first to prove the efficacy of these combined interventions, he is paving the way for more affordable, scalable solutions. His commercial Blueprint products are an attempt to make some of the benefits more widely available.

Prescription drugs and hormones

Johnson’s use of prescription drugs like Metformin, Acarbose, and Testosterone is highly controversial when used off-label for anti-aging.

• Metformin and Acarbose: The long-term effects of these drugs in non-diabetic, healthy people are still under investigation. Critics argue that the benefits of mimicking calorie restriction may not outweigh the potential side effects, such as gastrointestinal distress or, in rare cases, lactic acidosis (for Metformin).
• Hormone replacement therapy (HRT): Maintaining the testosterone levels of an 18-year-old carries risks, including potential cardiovascular strain and, historically, concerns about cancer risk (though modern data is more nuanced). Johnson’s rigorous testing helps reduce these risks, but trying such a protocol without a dedicated medical team is dangerous.

The placebo effect and the data

A common criticism is that the placebo effect may influence Johnson’s subjective results. His protocol does rely on objective, measurable biomarkers.

• Objective measurement: Johnson’s success is measured not by how he feels but by his rate of aging (RoA), calculated using the DunedinPACE epigenetic clock, and organ-level age estimates he has published. These lab-based measurements are harder to dismiss as placebo, though they are self-reported by one person and epigenetic clocks are not validated as proof that an intervention extends life.
• The feedback loop: The core of Blueprint is a continuous loop: Intervention -> Measurement -> Adjustment. This is what separates his project from anecdotal biohacking.

8. Frequently Asked Questions

These are common questions about the 2025 Blueprint protocol.

1. Why did Bryan Johnson stop taking Rapamycin?

Johnson has said he stopped on September 28, 2024, after nearly five years, because side effects (skin and soft-tissue infections, lipid abnormalities, higher glucose, and a higher resting heart rate) persisted despite dose adjustments and he concluded the benefits of lifelong dosing did not justify them. Rapamycin extends lifespan in animal studies but is an immunosuppressant, and its effects on healthy humans are unproven.

2. What is the science behind the new addition, NDGA?

NDGA (Nordihydroguaiaretic Acid) is a plant-derived antioxidant that has been studied for its anti-aging properties, particularly in fruit flies and mice. It is believed to work by reducing oxidative stress and modulating gene expression related to metabolism and growth. Its inclusion in the Blueprint stack is highly experimental, reflecting Johnson’s willingness to test compounds that show promise in preclinical longevity research, even before human data is widely available.

3. How does Bryan Johnson manage the risk of taking so many supplements?

Johnson manages risk through a high level of medical and scientific oversight. He has reported working with a large team of doctors and scientists who monitor his health with frequent tests, including blood panels, MRIs, ultrasounds, and colonoscopies. Every supplement and dosage is adjusted based on these objective biomarker results, so he tracks for side effects and imbalances as well as benefits.

4. Is the Blueprint supplement stack affordable for the average person?

No. The full Blueprint protocol, including the supplements, prescription medications, medical testing, and full-time staff, has reportedly cost Johnson around $2 million annually at its peak. The commercial Blueprint products offer a simplified, over-the-counter version of his stack, but replicating his full, personalized regimen is prohibitively expensive and requires a level of medical supervision inaccessible to most people.

5. Why does he take both NMN/NR and Ca-AKG?

Both NMN/NR and Ca-AKG target mitochondrial and metabolic health, but through different mechanisms. NMN/NR boosts the fuel (NAD+) needed for the energy production process. Ca-AKG is an intermediate in the Krebs cycle, optimizing the efficiency of the cycle itself. By combining them, Johnson is attempting a synergistic effect to maximize mitochondrial function and energy output.

6. What is the purpose of the high dose of Taurine?

Interest in taurine followed a 2023 study in Science that linked taurine deficiency to aging; supplementation extended lifespan in mice and improved health measures (not lifespan) in monkeys [7]. Whether the same applies to humans is unproven, and later work has questioned whether taurine levels reliably fall with age.

7. How does his diet interact with his supplement stack?

Johnson’s diet, which he describes as vegan, precisely timed, and set at roughly 2,000-2,250 calories (the figure has changed over time), is the foundation of his protocol. The supplements are designed to fill nutritional gaps (like B12 and Iron) and amplify the metabolic benefits of his diet. For example, the Metformin and Acarbose are used to further enhance the blood sugar control already achieved by his low-glycemic, plant-based meals.

8. Why does he take prescription drugs like Metformin and Acarbose?

These drugs are used off-label for their potential longevity benefits. Metformin activates the AMPK pathway, mimicking calorie restriction. Acarbose is an alpha-glucosidase inhibitor that slows the digestion of carbohydrates, reducing post-meal glucose spikes. Both aim to keep blood glucose exceptionally low and stable, a key biomarker associated with extended lifespan.

9. What is the difference between his personal stack and the commercial Blueprint products?

Johnson’s personal stack is a highly complex, constantly evolving, and personalized regimen that includes prescription drugs and experimental compounds. The commercial Blueprint products are simplified, over-the-counter supplements (like the “Blueprint Longevity Mix” and “Essentials”) that contain a selection of the most stable and generally beneficial compounds from his protocol, formulated for public consumption.

10. Does Bryan Johnson take any nootropics for cognitive enhancement?

Yes, Johnson’s stack includes several compounds with nootropic effects, such as Lithium Orotate (for neuroprotection and mood), Ashwagandha (for stress and cortisol management), and the NAD+ precursors (for brain energy). He previously included more traditional nootropics like Bacopa Monnieri, but his current focus is on foundational brain health and neuroprotection through metabolic optimization.

9. Conclusion

Bryan Johnson’s 2025 supplement stack keeps changing. It is a radical, expensive, and medically supervised attempt to reverse aging by targeting every known biological pathway of decline.

The full Blueprint protocol is not a practical model for most people, but it is a detailed picture of where longevity science is heading. The takeaways for the average person are the principles: prioritizing metabolic health (Metformin/Acarbose), supporting mitochondrial function (NMN/CoQ10), combating inflammation (Turmeric/NAC), and covering foundational micronutrients (D3/K2/Zinc).

Johnson shares his data openly, which may help the scientific community and could lead to more accessible and affordable longevity interventions.

10. A note on using this information

Johnson’s stack is personalized, medically supervised, and constantly changing. Treat this article as a snapshot of what he has publicly shared, not a recommendation.

Speak with a qualified clinician before taking any of these compounds, especially prescription drugs and hormones.

References

[1] Omre. Bryan Johnson Supplements List (2025): Full Blueprint Stack, Dosages & Vitamins. Omre.co. Updated October 14, 2025. https://omre.co/blogs/news/bryan-johnson-supplements-list

[2] Jinfiniti. Bryan Johnson Blueprint Supplement List Reviewed (2025). Jinfiniti.com. Updated July 15, 2025. https://www.jinfiniti.com/bryan-johnson-blueprint-supplement-list/

[3] Johnson, Bryan. Blueprint Protocol: Step 2: Supplements. Protocol.bryanjohnson.com. Accessed November 12, 2025. https://protocol.bryanjohnson.com/ (Note: Information is derived from the main page and monthly notes, as the direct supplements page is a 404).

[4] Imai, S., & Guarente, L. (2014). NAD+ and sirtuins in aging and disease. Trends in Cell Biology, 24(8), 464–471.

[5] Asadi Shahmirzadi, A., et al. (2020). Alpha-Ketoglutarate, an Endogenous Metabolite, Extends Lifespan and Compresses Morbidity in Aging Mice. Cell Metabolism, 32(3), 447-456.e6.

[6] Strong, R., et al. (2008). Nordihydroguaiaretic acid (NDGA): a new anti-aging compound for the mouse. Aging Cell, 7(5), 641–650.

[7] Singh, P., et al. (2023). Taurine deficiency as a driver of aging. Science, 380(6649), eabn9257.