The Bryan Johnson Supplement List for 2025

TLDR – Bryan Johnson Supplement Overview

1. Early Morning Supplement Drink

• Longevity mix formula: A 13-ingredient blend that supports brain performance, energy metabolism, and muscle recovery.

• Collagen peptides: Delivers 11g of protein to improve joint flexibility, skin health, and tendon strength.

• Creatine monohydrate: Total 5g per day to enhance muscle repair, cellular energy, and brain function.

• Galactooligosaccharides (GOS): A prebiotic that helps balance gut bacteria and improve digestion.

• Inulin: A fiber that reduces bloating and supports smoother digestive function.

2. Supplements With Breakfast

• Plant-based protein powder: Offers 26g of plant protein to help with muscle repair, energy, and mental focus.

• Blueberry nut mix: Combines healthy fats and polyphenols to boost satiety and support blood sugar control.

• Collagen peptides: Repeated here for added support to joint strength and connective tissue recovery.

• Extra virgin olive oil: 1 tbsp delivers 400+ mg polyphenols, reducing inflammation and improving heart health.

• Cocoa powder: 6g of flavanol-rich cocoa for antioxidant protection and improved brain function.

• Macadamia nut milk: Used as a base for the mix, it adds healthy fats and a creamy texture with no added sugar.

3. Post-Breakfast Supplements

• Essential capsules: Offers 24 vital nutrients for sharper thinking, better sleep, and muscle repair.

• Softgel with fat-soluble nutrients: Includes lutein and vitamins K for bone, eye, and cell health.

• NAC, ginger, and curcumin: Aids detox, reduces inflammation, and strengthens immune function.

• Red yeast rice and odor-free garlic: Supports cholesterol control and cardiovascular protection.

• Omega-3 (EPA/DHA/DPA): Boosts brain clarity, heart rhythm, and inflammation control.

• Aged garlic extract: Helps circulation, immunity, and detox without strong digestive effects.

• ProButyrate: Supports long-term gut health and digestion through sustained butyric acid delivery.

• Proferin: Iron supplement that maintains oxygen flow and hemoglobin levels in plant-heavy diets.

• NR (450 mg) or NMN (500 mg): Boosts mitochondrial repair and energy metabolism.

• Acarbose: Slows carb breakdown to reduce glucose spikes after meals.

• Metformin: Improves insulin sensitivity and supports autophagy, often used in longevity stacks.

• Plasmalogens (Glia and Neuro): Supports brain aging, memory, and cognitive protection.

4. Supplements With Dinner At 11am

• Omega-3 (EPA/DHA/DPA): Repeated for daily heart, brain, and cell membrane support.

• Garlic extract: Aged and odorless to help heart health, circulation, and immune defense.

• NAC (N-Acetyl-L-Cysteine): High dose for antioxidant protection and glutathione production.

• Metformin: Reinforced here to manage glucose and improve aging pathways.

• Proferin: Supports oxygen delivery and iron levels in plant-based diets.

5. Supplement Before Bed

• Melatonin – 300 mcg: Helps signal the body to wind down and align with natural sleep rhythms.

Early Morning Supplement Drink

At 5:25 am, this morning drink is the first thing he consumes to kickstart his supplement stack. It’s designed to cover multiple areas like gut health, energy, protein intake, and recovery, before his day even begins. This mix plays an important role in the overall structure of the Bryan Johnson supplement routine.

• Longevity mix formula: This scoop blends 13 active ingredients including creatine monohydrate, CaAKG, glycine, L-theanine, taurine, and vitamin C. Together, they support energy metabolism, brain performance, and muscle recovery in a single serving.
• Collagen peptides for structure and strength: Provides 11 grams of protein from pasture-raised collagen (Types I, II, and III). This supports joint flexibility, skin health, and tendon strength—key areas for anyone focused on long-term physical performance.
• Additional creatine boost: He adds 2.5 grams of extra creatine monohydrate to bring the total daily intake to 5 grams. This supports muscle repair and brain function while helping maintain cellular energy.
• Galactooligosaccharides for gut health: A half teaspoon of this prebiotic fiber helps feed healthy gut bacteria, supporting digestion and immune function from the start of the day.
• Inulin for digestive balance: One teaspoon of this fiber works alongside other prebiotics in the drink to improve digestion, reduce bloating, and keep the gut running smoothly.

This early drink is one of the most consistent pieces in the Bryan Johnson daily supplements, offering a wide range of support in just 8 ounces. It’s a simple yet effective way to begin the day with purpose.

Supplements With Breakfast

At 6:45 am, Bryan Johnson follows his early morning drink with a breakfast packed with protein, healthy fats, antioxidants, and supportive nutrients. This step helps carry over the benefits of his earlier stack and keeps his intake consistent with his larger supplement routine.

• Plant-based protein powder: Delivers 26 grams of protein from plant sources along with cocoa flavanols and amino acids. This supports muscle repair and contributes to energy and mental clarity after waking up.
• Blueberry nut mix: A combination of macadamias, walnuts, and blueberries rich in polyphenols and omega-7s. It adds healthy fats and fiber while helping with satiety and blood sugar control.
• Collagen peptides: Provides 11 grams of collagen protein per serving. This supports joint function, skin elasticity, and connective tissue strength when used consistently as part of the Bryan Johnson supplement regimen.
• Extra virgin olive oil: One tablespoon of cold-pressed olive oil contributes over 400 mg of polyphenols. It helps reduce inflammation and supports cardiovascular health through its high content of monounsaturated fats.
• Cocoa powder: Includes 6 grams of cocoa rich in flavanols, which have been linked to better mood, cognitive support, and antioxidant activity.
• Macadamia nut milk: Acts as the base for the breakfast mix, offering a creamy texture and extra healthy fats without added sugars.

This early morning meal fits seamlessly into the Bryan Johnson Blueprint Protocol, balancing whole-food nutrition with targeted additions that support energy, recovery, and longevity.

Post-Breakfast Supplements

After finishing breakfast, Bryan Johnson follows up with a dense stack of supplements targeting heart health, brain performance, digestion, and metabolic support. This is one of the most detailed phases in his day, reflecting the commitment behind the Bryan Johnson supplement stack.

• Essential capsules – 2 pills: These provide 24 core nutrients in each serving, including B vitamins, Ubiquinol, Lithium Orotate, and probiotics like Lactobacillus acidophilus. They’re designed to support energy levels, better sleep, muscle repair, and sharper thinking throughout the day.
• Softgel with fat-soluble nutrients – 1 pill: This softgel includes lutein, zeaxanthin (in a 5:1 ratio), lycopene, and vitamin K forms (K1, MK-4, and MK-7). It supports eye protection, bone strength, and overall cellular health with high-quality antioxidant ingredients.
• NAC, ginger, and curcumin – 3 capsules: Each capsule delivers a strong blend of N-Acetyl-L-Cysteine, ginger root, and high-bioavailability curcuminoids. This combination is intended to reduce inflammation, support detoxification, and enhance immune defense with antioxidant-rich compounds.
• Red yeast rice and odor-free garlic – 1 capsule: Combines two ingredients known for cardiovascular support. Red yeast rice helps maintain healthy cholesterol levels, while the odorless garlic extract delivers heart benefits without digestive discomfort or smell.
• Omega-3 (EPA/DHA/DPA) – 800 mg: Made from microalgae, this vegan-friendly omega-3 supplement contains 300 mg EPA and 500 mg DHA. It’s used to support brain clarity, reduce inflammation, and maintain heart rhythm and vascular health.
• Aged garlic extract – 1.2 g: Aged and odorless, this garlic extract supports healthy circulation, immunity, and detoxification pathways. It’s gentler on the gut compared to raw garlic and doesn’t leave behind a strong aftertaste.
• ProButyrate – 600 mg: Butyric acid in this form supports gut lining health and helps manage digestive symptoms. Delivered with a sustained-release mechanism to improve absorption and support long-term digestive wellness.
• Proferin – 10.5 mg: A precise dose of iron to maintain optimal hemoglobin levels and support oxygen flow in the body. This can be especially important in plant-based or low-meat diets like the one seen in Bryan Johnson’s supplement regimen.
• NR (450 mg) or NMN (500 mg): These are NAD+ precursors used to enhance cellular repair, boost mitochondrial efficiency, and help with energy metabolism. Bryan typically alternates between NR and NMN based on availability and effect.
• Acarbose – 200 mg: A prescription supplement used to control glucose absorption. It slows the breakdown of carbs during digestion, helping prevent post-meal blood sugar spikes and insulin surges.
• Metformin – 500 mg: Commonly used in longevity circles, this compound supports metabolic stability, insulin sensitivity, and cellular cleanup processes like autophagy.
• Plasmalogens – 1 mL each (Glia and Neuro): These brain-supporting fats are taken in liquid form to enhance memory, protect neurons, and support cognitive aging. Both Glia and Neuro variants are part of the daily dose.

This post-meal protocol is one of the most effective periods in his supplement routine. The combination of targeted ingredients and specific dosages makes this stage an important part of the blueprint Bryan Johnson supplements strategy.

Supplements With Dinner At 11am

At 11am, Bryan Johnson has what he calls his “dinner” of the day. Along with the meal, he takes a focused group of supplements that support heart health, energy balance, and internal repair. This step fits neatly into the structure of the full Bryan Johnson supplement regimen.

• Omega-3 (EPA/DHA/DPA) – 800 mg: A vegan-friendly formula sourced from microalgae, this delivers 300 mg EPA and 500 mg DHA. It helps support brain health, heart rhythm, and cellular protection—key parts of the Bryan Johnson omega 3 supplement routine.
• Garlic extract – 1.2 g: Aged and odorless, this form of garlic is known for supporting circulation, immune health, and natural detoxification. It’s easier on digestion while still offering broad support for cardiovascular function.
• NAC (N-Acetyl-L-Cysteine) – 1,800 mg: Taken in a higher dose, NAC helps maintain respiratory function, liver health, and overall antioxidant defense. It plays an important role in the Bryan Johnson supplement list due to its support for glutathione production.
• Metformin – 500 mg: Often used for blood sugar control, this compound may help improve insulin sensitivity and support healthy aging processes like cellular repair. It’s one of the more science-driven picks in the blueprint supplements Bryan Johnson uses daily.
• Proferin – 10.5 mg: A low-dose iron supplement designed to support healthy red blood cell levels and oxygen delivery. Especially important if your diet limits traditional iron sources.

This set of supplements supports his goal of long-term health and energy management. While each has a focused purpose, together they reflect how the Bryan Johnson supplements list is built around careful timing and consistent routines.

Supplements Before Bed

As part of his detailed supplement stack, Bryan Johnson adds a sleep-focused dose just before bedtime. The goal here is to support a smoother transition into sleep without overloading the body with unnecessary ingredients. His nighttime addition is carefully timed and measured.

• Melatonin dosage and timing: He takes 300 mcg of Melatonin at night to stay in sync with his sleep-wake cycle. This specific amount is low but intentional, helping signal the body that it’s time to wind down.
• Sleep rhythm regulation: Melatonin is a naturally occurring hormone, and this supplement version is used to reinforce a consistent circadian rhythm. It supports falling asleep more easily and helps maintain sleep quality throughout the night.
• Mimics natural patterns: The dosage is designed to closely match what the body would normally produce on its own, helping avoid grogginess or disrupted sleep later on.
• Part of the broader plan: This sleep-focused dose is one small part of how Bryan Johnson supports recovery and rest as part of his broader supplement plan.
• Low risk, well studied: The choice of a 300 mcg dose reflects current research on safe, effective use of melatonin for sleep.

This nighttime addition shows how even a single supplement can play a targeted role in the larger Bryan Johnson daily supplements routine without overwhelming the system.

Benefits of Following The Bryan Johnson Supplement Routine

Bryan Johnson’s supplement list is designed to support the body across different systems, without making things complicated. His routine is built around timing, consistency, and combinations that support daily function, long-term health, and recovery. Each supplement has a specific role, and together, they work across digestion, energy, focus, and sleep.

• Gut health support: Prebiotics help nourish the good bacteria in the digestive system. When taken early in the day, they help reduce bloating, improve bowel regularity, and support immune health over time.
• Strong muscle recovery: Supplements like creatine, plant-based protein, and collagen work together to help the body recover from physical activity. They support muscle repair, joint flexibility, and tissue strength, especially after exercise or physical stress.
• Cognitive function: Nutrients from omega-3s, cocoa flavanols, and brain-focused fats like plasmalogens help maintain sharper thinking. These support memory, focus, and mental clarity throughout the day, especially during periods of deep work or concentration.
• Consistent energy levels: Morning formulas packed with amino acids, B vitamins, and NAD+ precursors like NR or NMN help the body make and use energy efficiently. They support metabolism without causing energy crashes later in the day.
• Heart and circulation health: A mix of olive oil, red yeast rice, garlic extract, and omega-3s helps support heart rhythm, blood flow, and healthy cholesterol. These ingredients are used at different times of the day to promote circulation and reduce strain on the heart.
• Cell repair and aging support: Supplements like Metformin and acarbose support the body’s ability to repair cells and manage blood sugar. They’re often used in longevity routines and help reduce stress at the cellular level.
• Better sleep quality: A low dose of melatonin taken before bed helps support a healthy sleep-wake cycle. It’s used to signal the body to wind down naturally, without leaving grogginess in the morning.
• Targeted nutrient delivery: Iron and butyrate are used to support red blood cell production, oxygen flow, and gut lining health. This helps the body absorb nutrients better, especially in people who follow plant-forward diets.
• Immune defense: Natural compounds like NAC, ginger, and curcumin help reduce inflammation and support immune balance. These are spaced out throughout the day to give the body steady defense against stressors.
• Blood sugar and insulin control: Acarbose and Metformin help limit blood sugar spikes after meals. This can support stable energy, better insulin function, and reduced fat storage over time.

This supplement routine shows how consistent timing and smart combinations can support multiple areas of health without adding complexity. The Bryan Johnson supplement stack focuses on long-term benefits while still fitting into a daily routine that’s easy to follow.