The Blueprint Supplement Stack
Bryan Johnson's Blueprint supplement stack, sorted honestly into three tiers: a small evidence-backed base (omega-3, vitamin D, creatine, NAC), promising-but-unproven longevity compounds (NMN, Ca-AKG, spermidine, fisetin), and prescription drugs (metformin, acarbose, rapamycin) that need a doctor and aren't sold here. Test your bloodwork first, then supplement to a real need, not to copy his 100-plus pills.
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.
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.
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.
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.
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.
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. Note: Johnson himself stopped rapamycin in September 2024 after judging its side effects not worth the uncertain benefit; see our full writeup at /experts/yourprotocol/why-bryan-johnson-quit-rapamycin/.
This protocol works from your actual levels. Testing partner coming soon.
- Longevity blood panel
We may earn a referral fee if you book testing through a future partner link; it will never affect which tests are listed here. This is not medical advice or a diagnosis.
His stack is driven by data, not faith, and that's the transferable lesson: test, then supplement to a need.
View sources
Blueprint: Bryan Johnson's protocol (official, full stack)
Blueprint Protocol (official site)
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 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.
Is this for you
- 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.
⚠ Of NMN brands with a genuine public per-batch COA, the most consistently cited as reputable. Caution: independent testing has found no detectable NMN in many marketplace listings, so verify the COA before buying.
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