Bryan Johnson is a tech entrepreneur and venture capitalist. He is founder and CEO of Kernel, a company that builds brain activity recording and monitoring devices. His previous company, Braintree, was acquired by PayPal. He is a centi-millionaire. But it’s not his wealth that has made him widely known. Instead, it’s his widely publicized biohacking campaign aimed at slowing down and/or reversing biological aging, a project he refers to as Project Blueprint.
Bryan reportedly spends $2 million on this effort, a wellness budget that is well beyond the reach of the average person. Fortunately, his supplement regimen is at least one part of his project that most people can plug into even if partially. We take a look at the supplements he takes, the reasons he does so and, where the information is available, the brands he prefers.
Summary
• General Health
1. N-Acetyl-L-Cysteine (NAC)
- Purpose: Supports general health
- Dosage: 1,800 mg per day
- Recommended Brand: NOW Foods NAC (Get it on Amazon here and iHerb here).
2. Sulforaphane (BroccoMax)
- Purpose: Chemoprotective power
- Dosage: 35 mg per day
- Recommended Brand: Jarrow Formulas BroccoMax (Get it on Amazon here and iHerb here)
3. Turmeric
- Purpose: Multiple health benefits
- Dosage: 1,000 mg twice a day
- Recommended Brand: BulkSupplements.com’s Turmeric Extract Powder (Get it from Amazon here.)
• Anti-aging
1. Calcium Alpha-ketoglutarate (Ca-AKG)
- Purpose: Increasing lifespan
- Dosage: 2,000 mg per day / 500 mg capsules
- Recommended Brand: Double Wood AKG (Get it from Amazon here.)
2. Nicotinamide Riboside (NR)
- Purpose: Energy generation, DNA repair and cell communication
- Dosage: 375 mg to 750 mg per day
- Recommended Brands:
3. Nordihydroguaiaretic Acid (NDGA)
- Purpose: Increasing lifespan
- Dosage: 50 mg per day
- Recommended Brand: Arizona Natural Chaparral (Available on Amazon here and iHerb here)
4. Taurine
- Purpose: Supports immune health and nervous system function
- Dosage: 3,000 mg per day
- Recommended Brands:
• Cardiovascular Health
1. Aspirin
- Purpose: Reducing cardiovascular risk
- Dosage: 81 mg three days of each week
- Recommended Brand: HealthA2Z Aspirin (Get it on Amazon here)
2. Coenzyme Q10 (CoQ10)
- Purpose: Cardiovascular, mitochondrial and oral health
- Dosage: 100 mg per day
- Recommended Brand: Pure Encapsulations Ubiquinol (Get it on Amazon here).
3. Cocoa Flavanols
- Purpose: Cardiovascular and brain health
- Dosage: 500 mg twice a day
- Recommended Brand: Cocoavia (Get it on Amazon here)
• Mood and Sleep Management
1. Ashwagandha
- Purpose: Stress reduction, testosterone production and sleep support
- Dosage: 600 mg per day
- Recommended Brand: KSM-66 Ashwagandha (Get it on Amazon here and iHerb here)
2. L-Tyrosine
- Purpose: Overall cognitive performance
- Dosage: 500 mg
- Recommended Brand: Thorne L-Tyrosine (Get it on Amazon here)
3. Melatonin
- Purpose: Sleep support
- Dosage: 300 mcg per day
- Recommended Brand: Carlyle Melatonin (Get it on Amazon here)
• Joint and Bone Health
1. Genistein
- Purpose: Supports bone health
- Dosage: 125 mg
- Recommended Brand: Vital Nutrients Genistein (Get it on Amazon here and iHerb here)
2. Glucosamine Sulfate 2KCL
- Purpose: Overall joint health
- Dosage: 1,500 mg
- Recommended Brand: Nature’s Aid Glucosamine Sulfate 2KCL (Get it on Amazon here)
3. Hyaluronic Acid
- Purpose: Overall joint health
- Dosage: 300 mg per day
- Recommended Brand: Pureclinica Triple Strength HA (Get it on Amazon here)
• Testosterone
1. Dehydroepiandrosterone (DHEA)
- Purpose: Testosterone support and blood glucose regulation
- Dosage: 25 mg
- Recommended Brands: Onnit Total Gut Health (Get it on Amazon here and iHerb here)
• Hair Growth
1. Viviscal
- Purpose: Hair growth
- Dosage: One pill twice a day
- Recommended Brands: Onnit Total Gut Health (Get it on Amazon here and iHerb here)
General Health
N-Acetyl-L-Cysteine (NAC)
N-Acetyl-L-Cysteine (also referred to as N-Acetyl-Cysteine, N-acetylcysteine or NAC) is a synthetic compound that, when consumed, gets broken down into the amino acid cysteine.
Cysteine is then metabolized to glutathione, an important antioxidant that is known to enable detoxification, support immune function and enhance tissue repair. NAC is in itself a powerful antioxidant and has been used to treat a wide range of disorders caused by free radicals.
Bryan takes 1,800 mg of a NAC supplement every day to boost his glutathione levels, immunity and general health. He does not specify what brand he takes but NOW Foods NAC has had strong reviews for years. You can buy it on Amazon here and iHerb here.
Sulforaphane (BroccoMax)
Sulforaphane is a natural antioxidant that naturally occurs in raw cabbage, cauliflower, broccoli and other raw cruciferous vegetables. It’s sulfur-rich hence the name. Sufloraphane has been shown to provide a number of benefits to general health including heart function, digestive health, detoxification and inflammation management.
Bryan takes 35 mg of sulforaphane every day for its chemoprotective power and its overall support for extending health span. He recommends BroccoMax by Jarrow Formulas which is available on both Amazon (order here) and iHerb (order here).
Turmeric
Turmeric is popular as a spice but its role extends well beyond enhancing food taste and color. Its health benefits are primarily attributed to its main active compound, the antioxidant curcumin.
Scientists have found turmeric can play multiple roles in overall health. These include anti-inflammatory properties, slowing biological aging, reducing the risk of heart disease, boosting immunity, enhancing mood and treating indigestion.
Bryan has stated he takes 1,000 mg of turmeric twice a day for its anti-inflammatory properties and its role in blood glucose regulation. The dosage is far less than the safe turmeric consumption’s safety ceiling of 12,000 mg per day.
He does not recommend a particular form or make of turmeric. One of the more tried and tested supplement brands is BulkSupplements.com’s Turmeric Extract Powder which you can order from Amazon here.
People also read: Andrew Huberman Supplements, Tim Ferriss Supplements
Anti-Aging
Calcium Alpha-ketoglutarate (Ca-AKG)
Calcium Alpha-ketoglutarate (Ca-AKG) is a calcium salt. It is the most widely used supplement form of alpha-ketoglutarate (AKG). AKG has been shown to improve metabolism, support muscle growth and improve wound healing. It has long been used in the treatment of chronic kidney disease.
On a YouTube video, Bryan has stated that starting March 2023, he takes 2,000 mg of Ca-AKG per day in the form of four 500 mg capsules. He highlights its ability to decrease morbidity and frailty thereby increasing lifespan. Bryan recommends Double Wood AKG which you can order on Amazon here.
Nicotinamide Riboside (NR)
Nicotinamide riboside (also niagen) is a form of vitamin B3. The body converts it into nicotinamide adenine dinucleotide (NAD+ or NAD), a vital coenzyme for energy generation, DNA repair and cell communication. NAD+ levels drop with age. Research has found NAD+ supplementation could slow or reverse age-related medical conditions.
In his monthly notes, Bryan states he takes 375 mg to 750 mg of nicotinamide riboside every day with the aim of raising his NAD+ level so it’s at par with a more youthful range.
He endorses:
Bryan also takes 500 mg of nicotinamide mononucleotide (NMN), a compound that is a precursor to NAD just like NR. Recently though, the FDA has withdrawn its designation of NMN as a health supplement and is considering classifying it as a drug. Major retailers including Amazon no longer sell NMN supplements. It is best to hold off taking NMN supplements until there is a clearer verdict from the FDA.
Nordihydroguaiaretic Acid (NDGA)
Found in the chaparral herb, Nordihydroguaiaretic acid (NDGA) is a compound with potent antioxidant properties. In multiple studies, NDGA has been linked to tumor regression as well as the treatment of heart diseases and neurological disorders.
On X (formerly Twitter), Bryan said that starting April 2023, he has been taking 50 mg of NDGA per day for its role in increasing lifespan perhaps due its disease-mitigating power. He does not make any product recommendations but Arizona Natural Chaparral has been one of most established brands. You can order it on Amazon here and iHerb iHerb here.
Taurine
Taurine is an amino acid that is often used as an ingredient in energy drinks and pre-workout supplements. For the average person, the body produces it in sufficient quantities. It’s often concentrated in the muscles, heart, eyes and brain. Studies show taurine holds promise in the treatment of heart, muscle, neurological and bone diseases. Taurine deficiency has been linked to accelerated aging.
Bryan has said he currently takes 3,000 mg of taurine per day via three 1,000 mg capsules. He does so to extend his lifespan. Experts state you can safely supplement on as much as 6,000 mg of taurine every day.
Bryan recommends:
Cardiovascular Health
Aspirin
Acetylsalicylic acid (or what most people know it by, aspirin) is a nonsteroidal anti-inflammatory drug (NSAID). Due to risk of blood thinning, excessive bleeding and other health risks associated with prolonged use, aspirin is no longer widely used as a painkiller. However, studies have established that aspirin can contribute to good health in other ways. In particular, it has shown ability to prevent and treat heart disease, stroke and inflammation.
Bryan currently takes 81 mg of aspirin on three days of each week. He does for its role in reducing cardiovascular risk and, according to studies on mice, increasing longevity. The 81 mg dosage is sometimes called baby aspirin (also called low dose aspirin or low strength aspirin) as it has about a quarter of the amount found in a standard aspirin. Baby aspirin has a much smaller risk profile compared to regular aspirin.
He makes no specific product recommendations but HealthA2Z Aspirin is one of the more reputable brands. You can order it on Amazon here.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 (also called CoQ10 or ubiquinol) is a naturally occurring compound found in many parts of the body but mostly the liver, pancreas, kidney and heart. As an antioxidant, CoQ10 has been shown to improve cardiovascular health and metabolism.
Bryan has disclosed that he takes 100 mg of CoQ10 daily for cardiovascular, mitochondrial and oral health. Current research indicates one can take as much as 3,000 mg of CoQ10 every day with no noteworthy side effects.
He does not endorse any one brand. Pure Encapsulations Ubiquinol does have a good reputation. You can order it on Amazon here.
Cocoa Flavanols
Flavanols are naturally occurring bioactive compounds found in many plants such as cocoa beans, tea, apples and various berries. Cocoa flavanols include catechin and epicatechin. They have strong anti-inflammatory and antioxidant properties. Cocoa flavanols have been linked to reduced risk of metabolic disorders, cardiovascular disease, cancer and cognitive performance.
For cardiovascular and brain health, Bryan has indicated taking 500 mg of cocoa flavanols when he wakes up and another 500 mg with his 11am meal. He recommends Cocoavia which you can order on Amazon here.
Mood and Sleep Management
Ashwagandha
Ashwagandha is an ayurvedic medicine herb that has been studied extensively to establish the wide range of health benefits attributed to it. Among medical merits of ashwagandha that current research has established is that it can help reduce the amount of the stress-related hormone cortisol in the blood and improve overall quality of life.
Bryan says he takes 600 mg of KSM-66 ashwagandha extract each day for its role in stress/anxiety reduction, cortisol regulation, testosterone production and sleep support. This dosage is significantly higher than the 300 mg cap that studies show provides the right mix of safety and efficacy.
He does not mention a favorite product. Nutricost KSM-66 Ashwagandha has proven to be one of the more effective brands. You can order it from Amazon here and iHerb here.
L-Tyrosine
An amino acid that naturally occurs in the body, l-tyrosine is also present in a wide range of foods. Studies indicate it has a positive influence on cognitive function.
It is a precursor involved in the production of neurotransmitters such as dopamine (the feel good hormone), norepinephrine and epinephrine. That is in addition to supporting the production of thyroxine (the thyroid hormone) and melanin.
Bryan has stated he takes 500 mg of l-tyrosine every day with his 11 am meal. The intention is to improve his dopamine levels and overall cognitive performance. His daily dosage is well within the usage ceiling of 2,500 mg daily that research has established.
Bryan does not indicate what brand of l-tyrosine he uses, but you can't go wrong with Thorne L-Tyrosine, which you can buy on Amazon here.
Melatonin
Melatonin is the sleep-regulating hormone. Levels rise in response to darkness and fall during the day. Melatonin is therefore crucial in regulating the circadian rhythm and therefore sleep and wake times. For the average healthy individual, the body makes its own supply in sufficient quantity. Some people may however require melatonin supplementation.
Bryan takes 300 mcg of melatonin before bed for sleep quality support. This is considerably lower than the 2 mg dose of slow release tablets. He likely takes this ultra-low dose to stay within safety levels of prolonged melatonin use.
Bryan does not recommend any particular brand but Carlyle Melatonin is one of the more reputable products in the market. You can order it on Amazon here.
Joint and Bone Health
Genistein
Genistein is a phytoestrogen. That is, it is a plant-based compound that behaves in a similar way as estrogen when within the body. Soybeans and soya products are the best known food sources. Studies have shown genistein can play a number of positive roles including reducing bone loss and improving bone formation.
Bryan has stated he takes 125 mg of genistein every day to support bone health. He does not state what specific brand he prefers but Vital Nutrients Genistein has a fairly good reputation. You can order it on Amazon here and iHerb here.
Glucosamine Sulfate 2KCL
Glucosamine is a compound naturally produced by the body and that is an integral part of joint cartilage. For this reason, glucosamine supplements are primarily used in the management of joint injury, joint inflammation, joint pain and other joint-related conditions.
Bryan says he takes 1,500 mg of glucosamine sulfate 2KCL for its role in supporting overall joint health. He makes no endorsements but Nature’s Aid Glucosamine Sulfate 2KCL has proven to be one of the better products in the market. You can buy it on Amazon here.
Hyaluronic Acid
Hyaluronic acid (HA) is a naturally occurring, lubricating substance in the body that is mainly found in the skin, joints and eyes. Also referred to as hyaluronan, it is best known for its ability to retain moisture. HA is therefore widely used in skincare and beauty products. HA does have other proven benefits include joint lubrication, relieving joint pain, safeguarding bone strength and reducing eye dryness.
To support his joints’ overall health, Bryan takes 300 mg of HA per day with his 11am meals. He is not specific on a particular product. Pureclinica Triple Strength HA is one of the more established brands in the market. You can purchase it on Amazon here.
Testosterone
Dehydroepiandrosterone (DHEA)
Dehydroepiandrosterone (DHEA) is a hormone produced primarily in the adrenal glands but also the testes and ovaries. It is the most abundant steroid in circulation in the human body. Some of the DHEA is converted to the female and male sex hormones. That’s why in both women and men, normal levels of estrogen and testosterone are dependent on DHEA levels.
Multiple studies have shown DHEA improves bone density, muscle strength, skin elasticity, cardiovascular health and libido while lowering body fat and total cholesterol. Bryan has stated he takes 25 mg of DHEA daily for its role in testosterone support and blood glucose regulation.
He has not publicly endorsed any one brand but Life Extension DHEA has consistently been rated as one of the better options in the market. You can buy it on Amazon here and iHerb here.
Hair Growth
Viviscal
Viviscal Hair Growth Supplement is a proprietary product formulated to support hair growth and reduce thinning. Its ingredients include. In one study, about four in five subjects on Viviscal supplementation for three months experienced thicker hair. Bryan has mentioned he takes one pill twice a day for hair growth and thickness.
You can order Viviscal Hair Growth Supplement on Amazon here and iHerb here.
Conclusion
Not everyone will want or afford to follow Bryan Johnson’s experiment on reversing biological aging. But within his list of favorite supplements are many that could play an important role for the average person’s health and wellbeing. For best results, map out your health needs and identify the ones on this list that show the greatest promise in meeting those needs.
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