Bryan Johnson calls himself "the most measured human," referring to the extreme extent to which he tracks and analyzes his health data.

Johnson is an entrepreneur and biohacker who founded Project Blueprint — a longevity-focused initiative where he works with a team of over 30 doctors and health experts to slow down and possibly reverse his biological aging process as chronological time passes.

To do that, Johnson undergoes dozens of diagnostic tests regularly and uses all this data to make hyper-personalized decisions about what to eat, how to exercise, when to sleep, and which supplements and medications to take to achieve peak health and slow his biological clock.

How Many Supplements Does Bryan Johnson Take?

Bryan Johnson was known for taking 100 pills daily but not 100 different supplements. His stack consisted of roughly 27-40 supplements in specific doses and combinations.

But as of the writing of this article, we've noticed Johnson has updated his supplement regimen (on his Blueprint Project website), which has slimmed down considerably as he’s developed a couple of multivitamins that replaced the need to take multiple pills. Still, it's a fairly extensive routine.

Here's a list of Bryan Johnson's Supplements:

• Collagen protein

• Creatine

• Prebiotic galactooligosaccharides

• Blueprint longevity protein

• Blueprint essentials

• Blueprint softgels

• Protein powder

• Blueprint NAC + Ginger +Curcumin

• Blueprint Red Yeast Rice + Odor Free Garlic

• EPA/DHA/DPA

• Aged Garlic Extract

• ProButyrate

• Heme Iron Polypeptide

• Nicotinamide Riboside or Nicotinamide Mononucleotide

• Acarbose

• N-Acetyl-L-Cysteine (NAC)

What Does Bryan Johnson's Supplement Regimen Look Like?

This isn't a routine that most people can replicate, but it works for Johnson, considering he's spent over $2 million in this pursuit. On his YouTube channel, Johnson shares that his team meticulously preps containers of these pills, each organized by the time of day they're meant to be taken.

In one of his older videos, Johnson casually tosses an entire metal container's worth of pills into his mouth and downs them with water — an oddly intense yet on-brand moment for someone fully committed to optimizing every aspect of his biology.

To be clear, this selection of pills isn't random or excessive for the sake of it.

Johnson's regimen is built on data — blood tests, biologic al age markers, and organ scans — that give him a precise snapshot of how well his body is functioning. Based on this information, his team of experts continually adjusts his supplement stackto target his body needs, from correcting nutrient deficiencies to improving mitochondrial health, sleep quality, inflammation, or cognitive performance.

Let's look closer at a list of supplements and drug protocols Johnson takes regularly, updated in March 2025 and categorized by the time of day.

Morning Stack

Midday Stack

*Products not endorsed by Bryan Johnson

Blueprint Supplements by Bryan Johnson

Blueprint is Bryan Johnson's supplement brand, created as an extension of his personal anti-aging experiment, Project Blueprint.

The line consists of curated supplements based on the exact compounds that Johnson takes as part of his regimen based on his diagnostic testing. The formulas reflect what he considers “best in class” for slowing aging, improving organ function, and maintaining peak performance.

The Blueprint Hype: What We Admire (and What Raises Eyebrows)

We genuinely love that Bryan Johnson is bringing a lot of attention to the longevity space. 

The fact more people are now asking questions about mitochondrial health, biological age, and NAD+ because of one guy who went viral for taking 100+ pills a day? That kind of mainstream attention is rare (and valuable) for the health and wellness space.

Some people, however, would criticize Johnson's project as a "spectacle." Johnson is undeniably committed to his health regimen, but some of his extreme practices (like transfusing his 19-year-old son’s blood into his body) blur the lines between biohacking and performance art.

In interviews — particularly this one with More Plates More Dates hosted by Derek, who’s exceptionally knowledgeable in human biology— Bryan Johnson’s messaging doesn’t always hold up under scrutiny.

He tends to overstate specific talking points, like claiming the “slowest rate of aging ever recorded” based on a biological age score of 0.48. 

While this stat sounds impressive and is used frequently in his marketing, Johnson openly admits in the interview that it’s more of a “fun game” than a serious medical benchmark. 

When asked how much utility or confidence we can place in that metric, he bluntly says, “None.” That kind of response makes the whole claim feel… a little misleading.

Still, Johnson’s biggest contribution might not be his results — it’s the fact that he’s put a structured, data-driven longevity protocol on the map. Like it or not, he’s the first to turn this kind of comprehensive health optimization plan into something the public can engage with, and we admire his boldness.

If Johnson’s viral Blueprint inspires more people to care about their health while encouraging critical thinking, we’re all for it.

Start Here: A Practical Blueprint Starter Stack

The original Blueprint is intense, expensive, and data-heavy. But if you treat it like a framework rather than a checklist, it's much more approachable. 

We recommend you start small, build habits, and adapt based on what actually feels good and works for your life — the key is consistency.

Here's how we'd start.

Track One Key Metric

Johnson's protocol is driven by data. You don't need 500+ tests — just start tracking one thing consistently.

For instance, you can track sleep quality (I use the Oura Ring), resting heart rate, biological age (like DunedinPACE), or daily steps.

Prioritize Sleep + Circadian Rhythm

Johnson considers sleep a foundational health pillar — this part costs nothing and has a huge ROI in reaching optimal health. The basics of this are to go to bed and wake up regularly, get morning sunlight, and limit screens at night.

Start a Morning Movement Routine

Movement consistency matters more than intensity or complexity. 

Try adding in at least 30 minutes of movement daily. This will depend on your fitness levels or goals, but it can be anything from mobility, short walks, or zone 2 (heart rate) cardio.

As your metrics improve, or if you're already a fit individual, you can adjust your exercise intensity to suit your goals.

Try These 5 Core Supplements

A low-lift, research-backed mini-stack:

• Creatine Monohydrate (3–5g/day): Supports muscle, brain, and energy.

• Omega-3s (1000–2000mg EPA+DHA): Cardiovascular and health inflammation support.

• Magnesium Glycinate (200–400mg at night): Sleep, mood, and recovery.

• Nicotinamide Riboside/ Nicotinamide Mononucleotide: Supports NAD+ levels for cellular health

• Spermidine: Supports the cells' autophagy process (clean up)

Layer In Nutrition (No Obsession Needed)

Johnson eats a vegan diet—but you don’t have to. Focus on consistency and what works best for you. If you are on a plant-based diet, it might be a good idea to discuss your goals with a nutritionist or dietician to make sure you're getting all the nutrients you need on a regular basis.

At the end of the day, you want to emphasize whole foods: protein, colorful veggies, fiber, and healthy fats.

To wrap up: Start with the basics. Track something. Move your body. Eat real food. Supplement smart. And most importantly, stay curious. 

Longevity isn’t as simple as copying someone else’s protocol to a T— it’s much more important to create a routine that works for you and your long-term goals.