Bryan Johnson's Blueprint Protocol
The tech entrepreneur spending $2M/year to reverse aging. We analyze every supplement in his stack against peer-reviewed research.
Bryan Johnson's Blueprint Protocol is one of the most aggressive anti-aging supplement regimens ever documented. We analyzed each supplement against current clinical evidence.
NMN (Nicotinamide Mononucleotide)
NAD+ PrecursorRCT (n=80) showed NMN 600mg/day significantly increased blood NAD+ at 30 and 60 days. Walking distance improved vs placebo. Biological age stayed unchanged in treated groups vs increased in placebo.
Most human trials are short-term (60-90 days). Long-term safety data in humans is limited. Bryan's dose (1g) exceeds the studied optimal of 600mg.
Creatine Monohydrate
Performance & CognitionMeta-analysis of 16 RCTs: creatine significantly improved memory (SMD=0.31), attention time (SMD=-0.31), and processing speed (SMD=-0.51). Separate meta-analysis found memory benefits especially in older adults (SMD=0.88).
None significant. One of the most studied supplements. Bryan's dose (2.5g) is within the evidence-based range of 3-5g, though slightly below standard.
Omega-3 (EPA/DHA)
CardiovascularCochrane review of 86 RCTs (162,796 participants): omega-3 reduced coronary heart disease events (RR=0.91) and mortality (RR=0.90). Separate meta-analysis of 38 RCTs (149,051 participants): EPA monotherapy reduced cardiovascular mortality by 18% vs 6% for EPA+DHA.
EPA monotherapy increased atrial fibrillation risk (RR=1.35) and bleeding (RR=1.49). Bryan's high EPA focus aligns with stronger evidence but carries these trade-offs.
Ashwagandha (KSM-66)
AdaptogenMeta-analysis of 23 RCTs (n=1,706): significantly reduced cortisol (SMD=-1.18, p<0.04), increased testosterone in men (MD=57.43 ng/dl), and increased serotonin (MD=31.75 ng/ml). Dose-response effects based on withanolide content.
Cycling recommended (8 weeks on, 2-4 weeks off). No testosterone effect in women. Some studies used proprietary extracts making comparison difficult.
CoQ10 (Ubiquinol)
MitochondrialClinical evidence supports CoQ10 for mitochondrial function, with ubiquinol form showing superior bioavailability over ubiquinone, especially in adults over 40. Benefits for cardiovascular health and exercise performance documented.
Dose-response not fully established. Absorption varies widely between formulations. Ubiquinol preferred over ubiquinone for older adults.
Magnesium (Threonate)
MineralMeta-analyses show magnesium supplementation improves sleep quality markers. Threonate form specifically studied for brain penetration and cognitive function. Most adults are deficient.
Threonate is more expensive but evidence for cognitive benefits over other forms is limited. Glycinate and citrate may offer similar benefits at lower cost.
How We Rate Evidence
This analysis is based on peer-reviewed research retrieved from PubMed and the Cochrane Library. We are not affiliated with Bryan Johnson. This is educational content, not medical advice. Always consult a healthcare provider before starting any supplement regimen.