Aging Guru Bryan Johnson’s Supplement List for 2026

Key Points:

• Bryan Johnson takes nicotinamide mononucleotide (NMN) or nicotinamide riboside (NR) to increase nicotinamide adenine dinucleotide (NAD+) levels, which play a crucial role in energy production and DNA repair.
• Calcium ɑ-ketoglutarate, another notable supplement that Johnson uses, has been shown to extend lifespan and reduce chronic inflammation in mice.
• Another of his supplements, spermidine, supports a cellular process called autophagy that clears damaged and dysfunctional cell components and extends mouse lifespan.

Bryan Johnson, the 48-year-old tech entrepreneur who spends approximately $2 million annually on a rigorous, data-driven longevity regimen, takes an array of supplements to slow his aging. Johnson’s supplement stack serves as just one aspect of his longevity protocol, a radical experiment he performs on himself to slow his aging and optimize his body, called Project Blueprint. Other parts of Project Blueprint include protocols for diet, exercise, sleep, and medical monitoring. For those who have been searching for Bryan Johnson’s updated supplement list from his 2026 rendition of Project Blueprint, it goes as follows:

Supplement	Daily Dosage	Timing	Key Purpose
NMN or NR	500 mg (6x/week)	Morning	Boosts NAD+ for energy, DNA repair, and cellular health
Ca-AKG (Calcium Alpha-Ketoglutarate)	1 g	Morning & Dinner	Supports mitochondrial health and longevity
Ashwagandha	600 mg	Morning	Reduces stress, supports hormonal balance
CoQ10	100 mg	Morning	Supports heart health and energy production
Vitamin D3	2,000 IU	Morning	Maintains bone, immune, and hormonal health
EPA (Omega-3)	500 mg	Morning	Reduces inflammation, supports the heart and brain
Vitamin C	500 mg	Morning	Antioxidant, supports immunity and collagen production
BroccoMax	17.5 mg	Morning	Provides sulforaphane for detox and cellular defense
Ginger Root	2.2 g	Morning	Anti-inflammatory, aids digestion
Garlic (regular)	2.4 g	Morning	Supports heart health and immunity
Fisetin	200 mg	Morning	Clears senescent cells, supports healthy aging
Lithium (low dose)	1 mcg	Morning	Supports mood and brain health
Vitamin K2-MK4	5 mg	Morning	Supports bone and cardiovascular health
Vitamin K1	1.5 mg	Morning	Aids blood clotting and bone health
Vitamin K2-MK7	600 mcg	Morning	Supports calcium metabolism and bone strength
Zinc	15 mg	Morning	Immune function and hormone production
B vitamin complex	Half pill, twice weekly	Morning	Supports energy and the nervous system
Iodine (as potassium iodide)	125 mcg	Morning	Thyroid hormone production
Lycopene	10 mg	Morning	Antioxidant for heart and prostate health
Spermidine	10 mg	Morning	Supports autophagy and cellular renewal
Proferrin (heme iron)	10 mg	Morning	Supports red blood cell production
Acarbose (Rx)	200 mg	Dinner	Lowers blood sugar spikes, longevity research
Cocoa Flavanols	500 mg	Dinner	Improves circulation and brain health
Vitamin E	67 mg	Dinner	Antioxidant for skin, heart, and cells
Garlic (Kyolic)	1.2 g	Dinner	Supports heart health and immunity
Glucosamine Sulphate 2KCl	1,500 mg	Dinner	Supports joint health
L-Lysine	1 g	Dinner	Protein synthesis, immune function
L-Tyrosine	500 mg	Dinner	Supports neurotransmitter production
Turmeric (Curcumin)	1 g	Dinner & Bed	Anti-inflammatory, supports brain and joint health
Taurine	1 g Dinner / 2 g Bed	Dinner & Bed	Supports the heart, brain, and hydration
Viviscal	1 pill	Dinner	Hair growth and scalp health
NAC (N-Acetyl-L-Cysteine)	1,800 mg	Dinner	Boosts glutathione, detox, and immunity
Genistein	125 mg	Dinner	Plant isoflavone supports hormone balance
Extra Virgin Olive Oil	30 mL	Dinner	Healthy fats, anti-inflammatory
Pea Protein	29 g	Dinner	Plant-based protein for muscle repair
Dark Chocolate	15 g	Dinner	Antioxidants, mood support
Melatonin	300 mcg	Bed	Regulates sleep cycle
Low-Dose Aspirin	81 mg (3x/week)	Bed	Heart protection
Levothyroxine	112 mcg	Bed	Thyroid hormone replacement
Armour Thyroid	60 mg	Bed	Thyroid support
Testosterone Patch	4 mg (weekly)	Bed	Hormone replacement
NDGA	50 mg	Bed	Antioxidant, longevity research
Vitamin B12 (Methylcobalamin)	Weekly	Bed	Nerve health and red blood cell production

Important Longevity Supplements in Bryan Johnson’s 2026 Supplement Stack

 

NMN or NR

Bryan uses NMN or NR to increase NAD+ levels, which play a critical role in energy production and DNA repair. NAD+ levels naturally decline with age in multiple organisms, including humans. This age-related drop in NAD+ correlates with fatigue, reduced metabolic function, and cognitive decline. Although completed human studies of NMN reamain somewhat sparse, a human study suggests that NMN significantly improves aspects of physical function in older adults. Based on preclinical and human data on NMN and NR, Bryan Johnson takes 500 milligrams of either supplement six times a week.

Calcium ɑ-Ketoglutarate

Calcium ɑ-ketoglutarate has been shown to significantly extend mouse lifespan and reduce chronic inflammation. This compound may support mitochondrial health and, subsequently, metabolism. Based on preclinical data on ɑ-ketoglutarate, Bryan takes 1 gram of it twice daily.

Spermidine

Spermidine is believed to support autophagy, a cellular process that clears damaged and dysfunctional cell components. Autophagy tends to precipitously slow down with age, contributing to cellular waste accumulation, so those who take spermidine often do so to restore autophagy. Some human research also suggests that a higher intake of spermidine reduces overall mortality in humans. Due to its potential to promote autophagy, Bryan Johnson takes 10 milligrams of it daily.

Coenzyme Q10

Aside from acting as an antioxidant, coenzyme Q10 has a critical role in producing cellular energy. Since natural levels of coenzyme Q10 decline with age, Bryan takes 100 milligrams of it daily in the morning to support energy and endurance during workouts.

Curcumin

Curcumin, the active compound in the spice turmeric, is believed to have anti-inflammatory and antioxidant properties. Johnson takes 1 gram of curcumin with dinner and then again before bed. Some research suggests it may support brain function and reduce joint pain.

Fisetin

Fisetin is a plant-derived molecule that has been shown to help remove dysfunctional cells that accumulate in tissues with age, called senescent cells. Senescent cells contribute to systemic inflammation, and their buildup serves as one of the hallmarks of aging.

In research using mice, fisetin extended lifespan. Due to preclinical evidence supporting fisetin’s longevity-promoting properties, Bryan Johnson takes 200 milligrams of it each morning.

N-Acetyl-L-Cysteine (NAC)

NAC is a precursor to glutathione, one of the body’s most potent antioxidants. Bryan takes 1,800 milligrams of NAC daily to help reduce cellular stress from harmful, reactive molecules and potentially support brain and immune function.

Ashwagandha

The herb ashwagandha has been used for centuries and has been found to lower cortisol, a stress-related hormone, and support hormonal balance. Johnson takes 600 milligrams of it each morning, which may help to lower stress, improve sleep, and support testosterone levels.

Metformin

Metformin is usually prescribed for diabetes, but is also being studied for potential pro-longevity properties. At the cellular level, it activates a master regulatory enzyme called AMPK that acts as a sensor of cellular energy. When AMPK is activated, it switches on energy-producing pathways, such as fat-burning pathways, and switches off energy-consuming ones, such as protein synthesis pathways. Due to its potential pro-longevity effects, Bryan takes 1,500 milligrams of this drug daily.

Taurine

Taurine is believed to support heart and brain function. Research shows that it significantly extends mouse lifespan. Due to its potential pro-longevity effects, Bryan Johnson takes 1 gram of taurine with dinner and 2 grams before bed daily.

Nordihydroguaiaretic Acid (NDGA)

NDGA is a plant-derived antioxidant that has been shown to extend male mouse lifespan and reduce cellular stress from harmful, reactive molecules. For its antioxidant properties and pro-longevity potential, Bryan takes 50 milligrams of it daily as part of his routine.

Resveratrol

Resveratrol is a compound naturally found in grapes and berries that may support mitochondrial function and may partially mimic the effects of calorie restriction, one of the best-known ways to extend mouse and monkey lifespan. While Bryan Johnson is known to take it daily, the exact dose he uses has not been specified.

What Is New in Bryan Johnson’s Updated Supplement Stack for 2026

In 2026, Bryan Johnson made a few alterations to his updated supplement stack, as noted in a news piece. These changes include taking NMN or NR six days a week, rather than seven; dropping rapamycin (a drug many people take for potential longevity benefits), which he stopped in 2024; and adding a low dose of lithium and NDGA to support brain function and cellular processes. These updates reflect changes based on Bryan’s continuous analysis of his medical testing data.

Anyone interested in taking any of the supplements on Johnson’s updated list should consult with a physician before doing so and be sure to monitor health-related tests, such as bloodwork, to gauge whether the tests show improved or worsened results with supplementation. This could provide insight for making further updates to one’s personal supplement stack, in a way similar to how Bryan updates his supplement stack, based on current personal medical data.