Bryan Johnson spends millions on his Blueprint longevity protocol. We break down his full supplement stack, the science behind each intervention, and what you can adopt on a budget.
Bryan Johnson is arguably the most prominent self-experimenter in longevity history. The PayPal/Braintree entrepreneur sold his company to PayPal for $800 million and redirected a substantial portion of his wealth toward a single goal: achieving the youngest possible biological age in every measurable organ system simultaneously. His "Blueprint" protocol is documented in painstaking detail on his website blueprint.bryanjohnson.com and in peer-reviewed publications, making it the most transparent extreme longevity programme in existence. The protocol reportedly costs approximately $2 million per year in its full form, including medical supervision, testing, and interventions.
Whether Johnson is an inspiration or a cautionary tale depends on whom you ask. Critics point out that the obsessiveness required by his protocol — a 21-item morning supplement regimen, a precisely calibrated 2,250 calorie diet consumed before 11am, and daily medical-grade testing — is incompatible with most people's lives and values. Supporters note that he is generating unprecedented individual-level longevity data and demonstrating that biological markers of aging can be systematically measured and improved. He reports that his biological age, as measured by multiple organ-specific tests, is significantly younger than his chronological age.
What is difficult to dispute is that his protocol is meticulously designed, medically supervised by Dr. Oliver Zolman, and grounded in existing science — even if the overall approach is extreme. This article covers his supplement stack as documented through 2025, grouped by biological function.
Acarbose (50 mg with meals): Acarbose is a diabetes drug that reduces post-meal blood glucose spikes by inhibiting alpha-glucosidase enzymes in the intestine, slowing carbohydrate digestion. Johnson takes it based on the Interventions Testing Program (ITP) data showing lifespan extension in male mice, and to reduce glucose-driven glycation damage. Glycation — the non-enzymatic attachment of glucose to proteins — is increasingly recognised as a driver of cellular aging and tissue stiffening.
Metformin ER (1,500-1,800 mg/day): Despite Attia's concerns about exercise interference, Johnson continues metformin as part of his glucose management strategy, arguing that his dietary approach and the specific biomarker data he tracks justify it in his specific context. Extended-release formulations reduce GI side effects.
Rapamycin (13 mg weekly): Johnson takes a notably higher dose than Attia's 5-6 mg, arguing the evidence from ITP studies supports more aggressive dosing in the context of his comprehensive monitoring programme. He monitors immune markers, fasting glucose, lipids, and inflammatory markers carefully.
Lithium Orotate (1 mg/day): For neuroprotection, at a lower dose than Attia uses. Pure Encapsulations Lithium Orotate is a widely available option providing pharmaceutical-grade lithium orotate.
Omega-3 (EPA/DHA, 3.6 g/day): High-dose fish oil for cardiovascular protection and anti-inflammatory effects. He uses triglyceride-form fish oil specifically for better absorption over ethyl ester forms. Viva Naturals Omega-3 provides a similar triglyceride-form option.
Bempedoic Acid: An alternative to statins for LDL and ApoB reduction that does not enter skeletal muscle, avoiding the myopathy risk associated with statins. Used alongside his other cardiovascular interventions.
Red Yeast Rice: A natural source of monacolin K (chemically identical to lovastatin), used in combination with his other cardiovascular interventions as part of a multi-pronged approach to maintaining low ApoB levels.
Ubiquinol CoQ10 (100 mg/day): To support mitochondrial energy production and counteract the CoQ10 depletion associated with statin use. CoQ10 is an essential cofactor in the mitochondrial electron transport chain, and statins inhibit its biosynthesis as a side effect of their mechanism of action. Jarrow Ubiquinol CoQ10 is a well-regarded option in the active ubiquinol form.
Telmisartan (40 mg/day): An angiotensin receptor blocker used primarily for blood pressure control but also investigated for potential PPAR-gamma activation — a pathway that may have metabolic and longevity benefits beyond blood pressure reduction. This is a prescription medication.
Dasatinib + Quercetin (monthly senolytic protocol): Johnson takes this combination monthly — dasatinib (a prescription tyrosine kinase inhibitor originally developed for leukaemia) plus quercetin to selectively eliminate senescent cells. The Dasatinib + Quercetin combination has the strongest human evidence of any senolytic approach, with small trials showing reductions in senescent cell markers in adipose tissue and lung. Non-prescription quercetin is available as Thorne Quercetin Phytosome, a more bioavailable form.
Spermidine (4 mg/day): For autophagy induction, consistent with the Eisenberg/Madeo research showing lifespan extension in mice and human epidemiological associations. Primeadine Original Spermidine (by Oxford Healthspan) is his documented brand, providing wheat germ-derived spermidine in the form used in clinical trials.
Fisetin (200 mg, pulsed): Another flavonoid with senolytic properties used periodically. Fisetin has been less extensively studied than D+Q but has shown senolytic activity in preclinical research and small human studies.
NAC (N-Acetyl Cysteine, 1,800 mg/day): As a glutathione precursor and antioxidant, NAC supports cellular redox balance and is associated with reduced inflammatory markers. Jarrow N-Acetyl Cysteine provides pharmaceutical-grade NAC.
Lion's Mane (Hericium erinaceus, 1,000 mg/day): For nerve growth factor (NGF) stimulation and potential cognitive benefits. Lion's Mane contains active compounds (hericenones and erinacines) that cross the blood-brain barrier and stimulate NGF synthesis in the brain. Host Defense Lion's Mane uses mycelial biomass and is a consistently well-regarded option.
Phosphatidylserine (300 mg/day): A phospholipid supporting cell membrane integrity, synaptic signalling, and cognitive function. PS supplementation has been shown to improve memory and cognitive performance in older adults in multiple RCTs.
Alpha GPC (300 mg/day): A choline donor that supports acetylcholine synthesis, potentially improving memory and cognitive function.
Vitamin D3 (2,000 IU/day): He maintains D3 supplementation with regular monitoring. Johnson's tested levels are consistently in the optimal 40-60 ng/mL range.
Vitamin K2 (MK-7, 100 mcg/day): Combined with D3 for calcium regulation and cardiovascular protection.
Magnesium L-threonate: For cognitive function and sleep quality. This brain-permeable form of magnesium may support synaptic density and memory performance.
Zinc (15 mg/day): To support testosterone production, immune function, and hundreds of enzymatic reactions throughout the body. Taken with meals to reduce GI discomfort.
Copper (1 mg/day): Taken alongside zinc to prevent zinc-induced copper deficiency — a well-recognised risk when supplementing zinc above dietary levels for extended periods.
Vitamin C (500 mg twice daily): Antioxidant and collagen synthesis support. Johnson takes this in two divided doses to maximise plasma levels throughout the day.
Prebiotics and Probiotics: Johnson pays close attention to microbiome health, taking a combination of prebiotics (inulin, psyllium husk) and targeted probiotics to maintain microbial diversity. He uses detailed microbiome testing to guide his probiotic selection. Garden of Life Raw Probiotics is a comparable commercial option with a broad probiotic profile.
Creatine Monohydrate (5 g/day): Standard muscle preservation and cognitive support protocol.
Beta-alanine: For carnosine synthesis and buffering of muscle acidity during high-intensity exercise, extending training capacity.
You cannot replicate Bryan Johnson's full protocol without his wealth, medical team, and willingness to take multiple prescription medications off-label. But the evidence-supported, readily accessible portion of his stack that requires no prescription includes:
1. Omega-3 fatty acids (2-4 g/day EPA/DHA) — approximately $30-50/month
2. Vitamin D3 + K2 — approximately $15-25/month
3. Magnesium L-threonate — approximately $30-40/month
4. Creatine monohydrate (5 g/day) — approximately $10-15/month
5. Spermidine (1-3 mg/day via Primeadine) — approximately $40-60/month
6. Quercetin (500 mg/day, pulsed 3-5 days per month as a DIY senolytic) — approximately $15-20/month
7. Lion's Mane (500-1,000 mg/day) — approximately $20-30/month
Total monthly cost for this accessible stack: approximately $160-240/month — substantial for many people, but a fraction of Johnson's full protocol and accessible without a physician's prescription.