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The Blueprint Supplement Stack

Bryan Johnson's supplement approach, sorted honestly: a small evidence-backed base, a layer of promising-but-unproven longevity compounds, and prescription drugs we describe but don't sell.

💊
Bryan Johnson
Project Blueprint
Not endorsed · Based on the published work of Bryan Johnson
Daily time
Daily
Steps
6
Difficulty
Advanced
Sources
2
View the steps →
What it is

Johnson once took over 100 pills a day, later consolidated into his Blueprint stack of seven products and dozens of compounds, all adjusted from constant biomarker testing. The useful move for everyone else is to separate it into tiers: what's well-supported, what's promising but preliminary, and what's a prescription decision. That's how this protocol is organised.

Why it works▼
His stack is driven by data, not faith, and that's the transferable lesson: test, then supplement to a need. Some of it (omega-3, vitamin D, creatine) is well-evidenced. Much of the longevity-specific layer (NMN, spermidine, fisetin, Ca-AKG) is promising in the lab but not yet proven to extend healthy life in humans. And several Blueprint compounds are prescription drugs that require a doctor.
The evidence
Sources
Published work by Bryan Johnson, cited straight to the source: long-form episodes, clips, peer-reviewed papers and their own writing. Select any to view it here.
1
Blueprint: Bryan Johnson's protocol (official, full stack)
Article
2
Blueprint Protocol (official site)
Article
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The protocol
Clinical strong human trials Mixed some or emerging evidence Commercial weak or unproven, sold widely Equipment / Test not an evidence claim How we grade →
First

Test, then personalise

Bloodwork and biomarkers before you buy

The whole Blueprint logic is measure-then-act. A longevity blood panel tells you what you actually need rather than copying someone else's stack.

Bryan Johnson
For this stepTest
Longevity blood panel
Measure first, supplement to a need, via a lab or clinician
Base

Cover the well-evidenced basics

Omega-3, vitamin D3+K2, creatine, NAC

This is the part of the stack with the strongest human evidence and the best value. If you do nothing else from Blueprint, do this.

Bryan Johnson
For this stepClinical
Omega-3 fish oil (EPA/DHA)
Third-party tested
NAD+

NAD+ precursor (NMN or NR)

As tolerated; he alternates

Aimed at supporting NAD+, which declines with age. Popular in longevity circles, but human outcome evidence is still preliminary.

Bryan Johnson
For this stepCommercial
NMN
Promising but unproven in humans, contested evidence, read the cautions
Longevity

Cellular-aging compounds

Ca-AKG and spermidine

Both show interesting effects in animal and cell studies (autophagy, epigenetic markers). Treat as experimental add-ons, not essentials.

Bryan Johnson
For this stepCommercial
Calcium AKG (Ca-AKG)
An experimental longevity compound
Senolytic

Fisetin, used intermittently

Periodic, not daily

A plant flavonoid studied as a 'senolytic' (clearing senescent cells). Early-stage evidence; usually taken in occasional pulses rather than daily.

Bryan Johnson
For this stepCommercial
Fisetin
A senolytic with early, contested human evidence; intermittent use
Prescription

Know the Rx layer, but see a doctor

Metformin, acarbose, rapamycin (not sold here)

Several headline Blueprint compounds are prescription drugs with real risks and required monitoring. We describe them for completeness but do not sell them; these are decisions for you and a physician.

Bryan Johnson
For this step
No product needed
Is this for you?
Good fit if
  • People who want Blueprint sorted into 'proven vs experimental'
  • Data-driven types who'll test before supplementing
  • Anyone curious about longevity compounds with eyes open
  • Those who want the cheap, evidence-backed base first
Cautions
  • Most longevity-specific compounds here (NMN, spermidine, fisetin, Ca-AKG, resveratrol) are promising in lab or animal studies but not proven to extend healthy lifespan in humans. Spend accordingly.
  • You do not need 70+ compounds. The evidence-backed base (omega-3, vitamin D, creatine) delivers most of the reliable benefit at a fraction of the cost.
  • Metformin, acarbose and rapamycin are prescription medications with real risks and monitoring needs. We do not sell them; discuss with a physician.
  • Buy third-party-tested products, and check everything against your medications and conditions with a doctor.
  • We may earn a commission on products bought through this page; these can also be bought elsewhere.
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Update history
  • July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Bryan Johnson and is not created, reviewed, endorsed by, or affiliated with Bryan Johnson or Project Blueprint.

The Blueprint Supplement Stack
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