Bryan Johnson Supplement List (2026): Full Protocol & Breakdown

Bryan Johnson has become a leading figure in the longevity and optimization space, known for his highly data-driven approach to health and aging. Through his Blueprint protocol, he tracks and refines nearly every aspect of his biology, bringing a systems-level perspective to supplementation and performance.

As interest in his routine has grown, so has curiosity around the supplements he includes and how they fit into his broader strategy for extending healthspan and improving biological function.

In this article, we’ll break down Bryan Johnson’s supplement stack, exploring the role of each compound and how it contributes to his overall longevity-focused protocol.

TLDR: Bryan Johnson Supplement List

Supplements	Dose / Info
Early Morning Protocol (~5:25 am)
Longevity Mix	1 scoop providing Vitamin C (250 mg), Magnesium (150 mg), Creatine (2.5 g), Calcium alpha-ketoglutarate (CaAKG) (2000 mg), Taurine (1500 mg), Glycine (1200 mg), L-lysine (1000 mg), Glucosamine sulfate (750 mg), L-glutathione (250 mg), L-theanine (200 mg), Sodium hyaluronate (120 mg), and Calcium (400 mg).
Creatine	5 g additional (total ~7.5 g daily including mix)
Microbiome Stack	Prebiotic fibers like Galactooligosaccharides (GOS), Inulin, and Arabinogalactan
Morning Supplement Stack (~5:35 am)
Essential Capsules	Broad micronutrients + compounds like NR (300 mg), spermidine, ubiquinol, probiotics
Advanced Antioxidants	Vitamin K1 (1500 mcg), K2 (MK4 + MK7), Astaxanthin (12 mg), Lycopene (15 mg), Lutein, Zeaxanthin
Ashwagandha + Rhodiola	300 mg Rhodiola + 120 mg Ashwagandha
Omega-3	800 mg total (EPA 400 mg + DHA 400 mg)
Supplement-Infused Breakfast (~5:35 am)
Longevity Protein	1 scoop (53 g) providing 26 g protein + key minerals
Collagen Peptides	~11 g
Extra Virgin Olive Oil	1 Tbsp (15 mL)
Blueberry Nut Mix + Berries	Whole-food fats, fiber, and carbohydrates
Mid-Morning Nutrition Stack (~10:00 am)
Metabolic Protein	2 scoops (73 g) providing 30 g protein + 8 g fiber
Collagen Peptides	1 scoop
Extra Virgin Olive Oil	1 Tbsp (15 mL)
Berries	Whole-food carbohydrate and fiber source
Overall Approach	Structured, time-based supplementation focused on precision, consistency, and biomarker tracking

Early Morning Supplement Drink

Bryan Johnson begins his day at around 5:25 AM with a pre-workout drink that serves as the first input into his daily protocol. Rather than approaching supplementation in isolation, this drink is structured to deliver a combination of compounds that support mitochondrial activity, physical performance, and gut health at the start of the day.

In his routine, this is positioned as a foundational intake before training, combining a multi-ingredient blend, additional creatine to reach a specific dose, and prebiotic fibers to support the microbiome.

Blueprint Longevity Mix

At the center of this drink is the Blueprint Longevity Mix, which Johnson includes as a base layer for delivering multiple compounds in a single serving. 

Per serving, the mix provides:

• Creatine monohydrate – 2500 mg
• Calcium alpha-ketoglutarate (CaAKG) – 2000 mg
• Taurine – 1500 mg
• Glycine – 1200 mg
• L-lysine (as HCl) – 1000 mg
• Glucosamine sulfate – 750 mg
• L-glutathione (reduced) – 250 mg
• L-theanine – 200 mg
• Sodium hyaluronate – 120 mg
• Magnesium (as citrate) – 150 mg
• Calcium – 400 mg
• Vitamin C – 250 mg

The overall design reflects a multi-pathway approach, where energy production, recovery, and cellular defense are addressed together in a single intake rather than through separate supplements.

Creatine

Johnson’s protocol targets a daily creatine intake of approximately 7.5 grams. Since the longevity mix already provides 2500 mg (2.5 g), he adds an additional 5000 mg (5 g) separately to reach that total by using Blueprint Creatine.

In his framework, creatine is included not just for physical performance but for its role in cellular energy systems. By supporting ATP regeneration¹Creatine and Phosphocreatine: A Review of Their Use in Exercise and Sport | Clark | 1997 | Journal of Athletic Training, it contributes to:

• Sustained energy output during training²Creatine Supplementation and Exercise Performance: An Update | Williams & Branch | 1998 | Journal of the American College of Nutrition
• Muscle recovery³Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals | Cooke et al. | 2009 | Journal of the International Society of Sports Nutrition and performance
• Cellular energy availability⁴Creatine modulates cellular energy metabolism and protects against cancer cachexia-associated muscle wasting | Wei et al. | 2022 | Frontiers in Pharmacology
• Brain energy metabolism

This dosing approach reflects a consistent intake strategy rather than timing creatine around a specific performance window.

Examples of some common creatine options include:

Powders - Creatine Monohydrate

Brands	Quantity	Price per gram	Discount Code
Nutricost	500 g	$0.04	-
California Gold Nutrition	454 g	$0.04	(see 20% off iHerb coupon)
Thorne	450 g	$0.09	(see 20% off iHerb coupon)
Momentous	450 g	$0.09	(see 20-35% off Momentous discount)

Microbiome support

Alongside the metabolic components, Johnson includes prebiotic fibers in this early morning drink as part of his focus on gut health. These are not treated as optional additions but as part of the broader system he is trying to optimize.

The combination typically includes:

• Galactooligosaccharides (GOS) – ½ teaspoon
• Inulin – 1 teaspoon
• Arabinogalactan – 1 teaspoon

In his protocol, these are used to support:

• The growth of beneficial gut bacteria
• Production of short-chain fatty acids
• Gut barrier function
• Downstream effects on immune and metabolic signaling

This drink reflects Johnson’s systems-based approach, where multiple biological layers are addressed simultaneously rather than in isolation.

• Natural sugars in a relatively low-glycemic format
• Additional fiber to support digestion
• A broad spectrum of polyphenols, including anthocyanins

In this structure, berries act as a targeted carbohydrate source, balancing the otherwise fat-dominant composition of the meal while reinforcing antioxidant intake.

Morning Supplements

Within Bryan Johnson’s supplement protocol, the morning stack is structured as a continuation of the early nutrition phase. Rather than relying on a single multivitamin, he layers multiple targeted inputs, each addressing a specific biological pathway. These are typically taken alongside or shortly after his first meal to support absorption and integration with his broader routine.

Blueprint Essential Capsules

The Blueprint Essential Capsules acts as a foundational layer in his morning stack. He takes 2 capsules with food, covering a wide spectrum of vitamins, minerals, and additional compounds.

The formulation includes:

• Vitamin D (50 mcg / 2000 IU) and Vitamin E (67 mg)
• B-complex vitamins including B1, B2, B6, B12, and folate (200 mcg DFE)
• Minerals such as zinc (15 mg), iodine (200 mcg), selenium (28 mcg), and calcium

Beyond standard micronutrients, it also contains:

• Nicotinamide riboside (300 mg)
• Broccoli seed extract (200 mg, glucoraphanin source)
• Fisetin (100 mg) and luteolin (100 mg)
• Ubiquinol (50 mg)
• Spermidine (10 mg)
• Lactobacillus acidophilus (4 billion CFU)

In his framework, this capsule set functions as a broad baseline, combining essential nutrients with additional compounds that extend beyond traditional multivitamin formulations.

He includes a separate capsule called Blueprint Advanced Antioxidants focused on fat-soluble compounds, taken once daily with food.

This provides:

• Vitamin K1 (1500 mcg)
• Vitamin K2 in two forms, MK4 (5 mg) and MK7 (600 mcg)
• Lycopene (15 mg)
• Astaxanthin (12 mg)
• Lutein (10 mg) and zeaxanthin (2 mg)

These are delivered in an oil-based capsule using MCT oil, aligning with their fat-soluble nature. Rather than bundling these into the core formula, he keeps them as a distinct input, suggesting a more targeted approach within the stack.

Ashwagandha & Rhodiola

He incorporates a single capsule of Blueprint Ashwagandha + Rhodiola, combining two adaptogenic extracts as part of his morning intake.

The composition includes:

• Rhodiola rosea (300 mg, standardized to 3% rosavins and 1% salidroside)
• Ashwagandha (120 mg, from root and leaves)

Within Bryan Johnson’s supplement routine, this pairing sits alongside the rest of the stack rather than being used situationally, indicating it is treated as a consistent daily input.

Omega-3 (EPA/DHA/DPA 800 mg)

He includes an algae-derived omega-3 supplement from Blueprint, delivering a total of 800 mg per serving:

• EPA (400 mg)
• DHA (400 mg)

The source is microalgae (Schizochytrium sp.), and it is provided in delayed-release capsules. This aligns with his broader preference for controlled and measured nutrient inputs within the protocol.

Some general options for top-quality omega-supplements include:

Supplement-Infused Breakfast

At 5:35 am, this pre-workout breakfast builds on the earlier drink and shifts into a more structured, food-based intake. The base is Blueprint Longevity Protein, combined with a specific set of additions: Blueberry Nut Mix, 11 g of collagen peptides, 1 tablespoon (15 mL) of extra virgin olive oil, and berries. The combination reflects a deliberate mix of protein, fats, and plant-based ingredients rather than a conventional breakfast.

Longevity Protein

Within this breakfast setup, Blueprint Longevity Protein serves as the primary protein base rather than a standalone shake. He mixes 1 scoop (53 g) into the meal, integrating it with the other components instead of consuming it separately.

From the nutrition profile, this provides:

• 26 g of protein per serving
• 200 calories
• 6 g fat and 12 g carbohydrates (including 3 g fiber)
• Key micronutrients such as magnesium (265 mg), phosphorus (760 mg), and iron (10.6 mg)

The protein itself is derived from pea protein and hemp seed protein, forming a plant-based blend. Additional ingredients include flaxseed, cocoa powder, and plant-derived compounds like grape seed extract and pomegranate extract.

In his framework, this is not just about hitting protein intake. It functions as a structured nutrient delivery system within the meal:

• Protein intake is front-loaded early in the day
• Micronutrients and minerals are layered into the same feeding window
• Additional plant compounds are included alongside macronutrients

Rather than treating protein as an isolated supplement, he integrates it into a broader meal composition that combines fats, fiber, and micronutrients in a single feeding.

Other common protein powder options include:

• Momentous – 100% Plant Protein (see 20-35% off Momentous discount)
  – NSF-certified plant-based formula with a complete amino acid profile
• Nutricost – Organic Pea Protein Isolate – unflavored single-ingredient pea protein in bulk powder format
• California Gold Nutrition – Sport Plant-Based Protein (see 20% off iHerb coupon)
  – blended plant protein with pea and rice sources for balanced formulation

Blueberry Nut Mix

This portion of the meal combines dried blueberries with macadamia nuts and walnuts. A 15 g serving of the Blueprint Blueberry Nut Mix provides:

• 70 calories
• 4.5 g total fat
• 8 g total carbohydrates
• 2 g dietary fiber
• 5 g total sugars 
• 1 g protein

It also delivers around 200 mg of polyphenols per serving. The fat content primarily comes from nuts, while the carbohydrates and sugars come from the dried blueberries. In this setup, it acts as a compact addition that brings together fats, fiber, and fruit-derived compounds without relying on added sugar.

Collagen Peptides 

Alongside the main protein base, 11 g of Blueprint Collagen Peptides are included. The collagen used here is a blend of Type I, II, and III, which distinguishes it from standard protein sources.

Within the structure of the meal, collagen sits as a separate input rather than replacing the primary protein. Its inclusion suggests an additional layer to the overall intake, focusing on a different category of protein than what is provided by the base shake.

A few widely used collagen peptide supplements include:

• Nutricost – Collagen Peptides Powder – budget-friendly hydrolyzed collagen sourced from grass-fed bovine, available in flavored and unflavored formats
• Momentous – Collagen Peptides – high-quality, clean formula with added nutrients to support collagen synthesis and overall joint, skin, and tissue health
• California Gold Nutrition – Hydrolyzed Collagen Peptides – simple Type I & III collagen formula designed for easy mixing and daily use

Extra Virgin Olive Oil

A full tablespoon of Blueprint Extra Virgin Olive Oil adds a concentrated fat component to the meal. At this amount, it contributes:

• 120 calories
• 14 g total fat

It also contains a notable amount of polyphenols, along with a high proportion of monounsaturated fats, particularly oleic acid. Compared to the other components, this is the most energy-dense addition and significantly increases the overall fat content of the meal.

Berries

Berries are included as a whole-food component alongside the rest of the ingredients. While the exact type and quantity are not specified, they introduce a fresh fruit element to balance the mix of powders, oils, and nuts.

They contribute naturally occurring carbohydrates and complement the dried fruit already present in the nut mix, making this the only clearly unprocessed component in the meal.

Mid-Morning Nutrition Stack

At around 10:00 am, Bryan Johnson introduces a second structured intake, building on the earlier morning protocol. This is not treated as a traditional meal but as a continuation of nutrient delivery, combining protein, fats, and targeted compounds in a controlled format.

Metabolic Protein

In this window, he uses Blueprint Metabolic Protein as the primary base, typically mixed with liquid to form a shake-like consistency.

A full serving (2 scoops, 73 g) provides:

• 30 g of protein
• 290 calories
• 9 g fat and 25 g carbohydrates (including 8 g fiber)

The protein is derived from a blend of pea protein and hemp protein, similar to his earlier intake, but this formulation includes additional components such as MCT oil powder, resistant maltodextrin, and acacia fiber.

Within his protocol, this serves multiple roles:

• Reinforces protein intake later in the morning
• Adds fiber to support digestion and gut-related processes
• Introduces additional fats via MCTs rather than relying solely on whole-food sources

It is not positioned as a standalone “protein shake,” but as a continuation of his structured nutrient intake across the day.

Extra Virgin Olive Oil

He adds 1 tablespoon (15 mL) of extra virgin olive oil from Blueprint alongside this intake.

From the nutrition profile, this contributes:

• 120 calories
• 14 g of fat, primarily monounsaturated fats

This inclusion is consistent with his broader dietary approach, where fats are deliberately incorporated into multiple feeding windows rather than concentrated in a single meal.

In this context, olive oil functions as:

• A dense energy source without added carbohydrates
• A way to pair fat intake with other nutrients in the same window
• A consistent input across different meals rather than an isolated addition

Collagen Peptides

He includes 1 scoop of Blueprint Collagen Peptides alongside this mid-morning intake.

Unlike complete protein sources, collagen is not used here to meet total protein requirements but to provide specific amino acids associated with connective tissues.

Within his protocol, collagen sits as a targeted addition rather than a replacement for dietary protein, layered on top of the existing protein intake from the metabolic protein blend.

Berries

Berries are included as a whole-food component within this stack.

Rather than being a primary calorie source, they function as a complementary addition:

• Providing carbohydrates in a controlled amount
• Adding fiber alongside the protein and fat intake
• Integrating whole-food elements into an otherwise structured supplement-based meal

This keeps the feeding window aligned with his overall approach, where even highly engineered meals still incorporate minimally processed plant foods.

How Bryan Johnson’s Supplement Routine Evolved from 100+ Pills to a Refined Protocol

Earlier in his journey, Bryan Johnson followed a much more extensive supplement routine, at one point taking over 100 pills per day. This initial phase was built from a broad interpretation of available research, combining foundational nutrients with a wide range of compounds associated with longevity, metabolic health, and aging.

The stack included:

• Basic vitamins and minerals such as Vitamin D and essential micronutrients
• Metabolic compounds like alpha-ketoglutarate
• NAD-related precursors including NMN and NR
• Antioxidant-focused inputs such as turmeric and green tea extracts

Rather than being random, this approach was still structured, but it leaned heavily toward coverage, trying to include as many potentially beneficial compounds as possible.

Over time, Johnson shifted away from this high-volume strategy. A key reason was the need to better understand the cumulative impact of taking so many supplements simultaneously. Instead of assuming benefit, he focused on measuring outcomes, including potential stress on organs such as the liver and kidneys.

This led to a transition toward a more controlled system:

• Reducing total supplement count
• Focusing on compounds with clearer measurable impact
• Monitoring biomarkers before expanding the stack
• Avoiding unnecessary overlap between supplements

His current protocol reflects that shift. It is less about maximizing quantity and more about refining inputs based on data, response, and long-term sustainability.

If you want to learn more about his old supplement protocol, check out our article about Bryan Johnson’s 100 supplements routine.

Final Thoughts

This article explored Bryan Johnson’s supplement protocol as part of his broader Blueprint system, where supplementation is tightly integrated with diet, timing, and measurable health outcomes. His approach is less about collecting a large stack and more about building a controlled, repeatable system where each input has a defined role.

Instead of relying on generalized recommendations, Johnson structures his intake across multiple windows throughout the day. Protein, fats, micronutrients, and specialized compounds are distributed strategically, often paired with meals to support absorption and minimize variability. The emphasis is on precision and consistency rather than convenience.

Another defining feature of his approach is its reliance on data. Supplement choices are not static. They are adjusted based on biomarkers, testing, and ongoing feedback. This shifts supplementation from a fixed routine to something that evolves alongside his physiology.

At a broader level, his protocol reinforces that supplements are only one part of the equation. Sleep quality, metabolic health, training, and overall diet remain foundational. The supplements sit on top of that structure rather than replacing it.

Further Reading

If you’re exploring different approaches to supplementation and performance, these breakdowns offer useful contrasts:

• Gary Brecka Supplement List – Focuses on correcting underlying deficiencies and supporting pathways like methylation and oxygen utilization, with a more diagnostic and lab-driven perspective.
• Andrew Huberman Supplement List – Centers on nervous system regulation, sleep architecture, and cognitive performance, with protocols often tied to specific outcomes like focus or stress control.
• Rhonda Patrick Supplement List – Takes a micronutrient-first approach, emphasizing foundational health, inflammation control, and long-term disease prevention.
• Joe Rogan Supplement List – Leans toward performance, recovery, and resilience, combining foundational nutrients with more experimental or lifestyle-driven additions.

FAQs

Image Credits

First image: “Bryan Johnson kernel flow” by Katriece Ray, modified, licensed under CC BY-SA 3.0.

References

• 1
  Creatine and Phosphocreatine: A Review of Their Use in Exercise and Sport | Clark | 1997 | Journal of Athletic Training
• 2
  Creatine Supplementation and Exercise Performance: An Update | Williams & Branch | 1998 | Journal of the American College of Nutrition
• 3
  Creatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individuals | Cooke et al. | 2009 | Journal of the International Society of Sports Nutrition
• 4
  Creatine modulates cellular energy metabolism and protects against cancer cachexia-associated muscle wasting | Wei et al. | 2022 | Frontiers in Pharmacology