Photo: M Robertson, CC BY 4.0, via Wikimedia Commons ↗Expert Supplement Stack
Bryan Johnson (Blueprint)'s supplement stack
What Bryan Johnson (Blueprint) publicly takes, the dose, and their stated reason. Linked to original sources. Not affiliated with NutraTested; facts only.
Key Takeaways
- Creatine Monohydrate: ~2.5 g/day (in Blueprint Longevity Mix + protein) (cellular energy / longevity)
- Omega-3 (Fish Oil): 400 mg EPA + 400 mg DHA per serving (2 capsules/day = 800 mg EPA+DHA total); algae-derived from Schizochytrium sp. (Uses algae-sourced omega-3 to avoid ocean contaminants and fish; emphasizes brain health (DHA as structural brain fat), heart health (blood pressure, vascular function, cholesterol support), and joint/inflammatory function; lower dose vs Attia/Patrick consistent with systematic risk/benefit optimization approach)
- Protein Powder: ~1.6 g/kg/day personal intake; blueprint specifies 130 g/day for his own body (~25% total calories); recommends 1.5 g/kg for premenopausal women (follicular phase) and 2.0 g/kg (luteal phase) (Protein is a foundational longevity nutrient for muscle repair and preservation; Blueprint frames muscle retention as anti-aging infrastructure; luteal-phase elevation compensates for progesterone-driven muscle catabolism)
- Vitamin D: 2,000 IU per day (Blueprint protocol; applied to postmenopausal women sub-population in the verified protocol document) (Blueprint focuses on biomarker-driven dosing rather than universal recommendations; Johnson has documented interest in vitamin D monitoring as part of his longevity protocol)
- Electrolytes: Approximately 350 mg sodium, 80 mg potassium, 24 mg magnesium per 20 oz serving pre- and post-sauna; daily protocol specifies mineral-supplemented water (Sauna recovery electrolyte ratio based on measured sweat loss data from personal testing (approximately 450-700 mg sodium lost per session))
Supplements Bryan Johnson (Blueprint) takes
Each card shows the supplement (linking to our reviewed page), their stated dose, their stated reason, and a direct source link. Sponsorship relationships are disclosed prominently where present.
Uses algae-sourced omega-3 to avoid ocean contaminants and fish; emphasizes brain health (DHA as structural brain fat), heart health (blood pressure, vascular function, cholesterol support), and joint/inflammatory function; lower dose vs Attia/Patrick consistent with systematic risk/benefit optimization approach
Protein is a foundational longevity nutrient for muscle repair and preservation; Blueprint frames muscle retention as anti-aging infrastructure; luteal-phase elevation compensates for progesterone-driven muscle catabolism
Blueprint focuses on biomarker-driven dosing rather than universal recommendations; Johnson has documented interest in vitamin D monitoring as part of his longevity protocol. Note: his personal daily dose is not explicitly stated in the public protocol document; 2,000 IU appears for a specific sub-population.
Sauna recovery electrolyte ratio based on measured sweat loss data from personal testing (approximately 450-700 mg sodium lost per session). No specific commercial brand endorsed; Blueprint-branded electrolyte product listed as in development.