What is actually in Bryan Johnson's Longevity Mix and capsules, which ingredients have real evidence, and how to copy the useful part cheaply.
This in-depth guide covers everything you need to know about bryan johnson supplements: the full list and evidence. Based on verified income data and real-world case studies from our database of 138 side hustle tactics.
Bryan Johnson's published 2026 supplement list centres on one drink and a handful of capsules: Blueprint Longevity Mix with extra creatine, two Essential Capsules, one Advanced Antioxidants capsule, one ashwagandha and rhodiola capsule, omega-3, collagen, an iron supplement, and either NR or NMN. Bought from his own store at one-time prices as of October 2026, the Blueprint-branded part of that list costs roughly $267 a month, before the iron, the prebiotics and the NR or NMN. The best-supported item, creatine, is also one of the cheapest, and several of the longevity headliners rest mostly on mouse studies.
Below is the full list, what the Longevity Mix label actually says, what each major ingredient has behind it, and which parts you can buy as plain generics for a few dollars.
Bryan Johnson's supplement list, as he publishes it in 2026
The cleanest source is Johnson's own protocol page, signed "Written by Bryan Johnson" and dated 01.23.2026. Picture the scene he describes: it is 5:25 in the morning, before his workout, and he mixes an 8 oz drink. Into it go:
- 1 scoop of Blueprint Longevity Mix
- 5 g of creatine (he notes the Longevity Mix already has 2.5 g, for 7.5 g total)
- A prebiotic blend: ½ tsp galactooligosaccharides, 1 tsp inulin and 1 tsp arabinogalactan powder
At breakfast ten minutes later, alongside his protein shake, he adds 11 g of Blueprint collagen peptides and takes these pills, per the same page:
- Blueprint Essential Capsules (2)
- Blueprint Advanced Antioxidants (1)
- Ashwagandha and Rhodiola (1)
- Omega-3 (EPA/DHA/DPA 800 mg)
- Proferrin 10.5 mg (an iron supplement)
- NR (450 mg) or NMN (500 mg)
That list looks short until you open the capsules. Essential Capsules alone carry 23 ingredients, according to the product label. So when you hear that Johnson swallows a mountain of pills, both pictures are true at once. In the 2025 Netflix documentary, quoted by NPR on February 3, 2025, he said: "I take 54 pills with a concoction that I call the Green Giant." NPR added that he later "takes 34 more pills." Back in July 2023, Fortune reported he "takes 61 pills every day." The count changes as the protocol changes, so treat any single number as a snapshot.
Two other things on the protocol page are worth knowing about without dwelling on them here. He also lists prescription drugs under an "Rx / Prescriptions" heading, which are a separate conversation, picked up in our rapamycin and longevity drugs post. And the rest of his day (the food, the 8:30 pm bedtime, the workouts) is broken down in the Bryan Johnson Blueprint protocol post.
One thing to keep in mind as you read: Johnson sells these products. Every price below comes from his store, and every claim on a product page is a seller's claim. How should you read the labels, then? Treat them as the starting point and check the evidence in independent studies, which is where the rest of this post looks.
What the Longevity Mix contains and costs
Longevity Mix is the drink at the centre of the morning. One level scoop weighs 14.8 g, has 10 calories and makes up one of 30 servings in a tub. Here is the full Supplement Facts panel from the Blood Orange product page, as of October 2026:
| Ingredient | Amount per scoop | What the evidence looks like |
|---|
| Creatine (monohydrate) | 2,500 mg | Strong for muscle and strength with training |
| Calcium alpha-ketoglutarate (Ca-AKG) | 2,000 mg (giving 400 mg calcium) | Mouse lifespan data; human trial results pending |
| Taurine | 1,500 mg | Mouse lifespan data; the human ageing link is disputed |
| Glycine | 1,200 mg | Small human trials, paired with NAC |
| L-lysine | 1,000 mg | We found no longevity trials |
| Glucosamine sulfate | 750 mg | Mixed for joints; one observational mortality signal |
| Vitamin C | 250 mg | A common vitamin, cheap anywhere |
| L-glutathione (reduced) | 250 mg | Part of the glycine story below |
| L-theanine | 200 mg | Cheap as a plain powder |
| Magnesium (citrate) | 150 mg | A common mineral, cheap anywhere |
| Sodium hyaluronate | 120 mg | Marketed for skin hydration |
It is sweetened with allulose and monk fruit, per the same label. The price is $49 for a 30-day supply or $147 for 90 days, from the Blueprint store as of October 2026. That works out to about $1.63 a scoop.
The store also sells it bundled. The Easy Stack, which pairs Longevity Mix with Essential Capsules, costs $98 one-time, or $93.10 a month on subscription, as of October 2026.
What are you paying for, in plain terms? Mostly convenience and flavour. About 40% of the scoop's active ingredients by weight is creatine and taurine (from the label figures above), two of the cheapest powders on the market. The ingredient that sets the mix apart is Ca-AKG, and that is also the one with the most to prove.
The evidence behind each major ingredient
Here is each headline ingredient, with the best study we could find and an honest label on how strong it is.
Creatine: the best-supported item on the list
If you only trust one thing on Johnson's list, make it this one. A 2021 meta-analysis in Nutrients pooled trials in older adults and found that creatine taken alongside resistance training increased lean tissue mass and strength more than placebo. The International Society of Sports Nutrition's position stand says studies show supplementation "up to 30 g/day for 5 years" was safe and well tolerated in healthy people.
Notice the condition attached: with training. Creatine helps muscle you are working. Johnson takes his before a 60 to 90 minute workout, and that pairing is what the trials tested. Do you lift anything heavy during the week?
Calcium alpha-ketoglutarate: promising in mice, unproven in people
Ca-AKG is the ingredient that makes Longevity Mix a longevity product. The case rests on a 2020 Buck Institute study in Cell Metabolism, where mice fed Ca-AKG lived longer and spent less of their late life frail. The authors were careful to say the effect held "at least in the murine model."
Human data is thin. A 2021 paper on a commercial AKG product called Rejuvant reported an average 8-year drop in biological age, but it was a retrospective analysis of 42 people with no placebo group, and one author disclosed a board role with the company. The authors themselves wrote that "a placebo-controlled design, is required."
That proper test exists. The ABLE trial in Singapore is giving 120 middle-aged adults 1 g of sustained-release Ca-AKG or a placebo for six months, according to its published protocol. As of October 2026, the team had published papers on recruitment and on accelerometer and supplement adherence, and we could not find the main result in PubMed. Until it lands, Ca-AKG is a bet.
Taurine: a headline result that a 2025 study challenged
Taurine had a big moment in 2023, when a paper in Science reported that circulating taurine declines with age and that supplementing it increased lifespan in mice and health span in monkeys. The authors called for human trials.
Two years later, a team at the US National Institute on Aging looked again. Their June 2025 paper, also in Science, found that taurine levels "increased or remained unchanged with age" across three human groups, monkeys and mice, and concluded that changes in circulating taurine are "not a universal feature of aging." That removes the main reason to think older adults are running low. Taurine is cheap and widely used, so it is a low-cost bet, but it is still a bet.
Glycine and glutathione: small trials
Glycine shows up in longevity circles mostly through GlyNAC, a pairing of glycine and N-acetylcysteine. A 16-week randomized trial at Baylor gave it to 12 older adults (with 12 more on placebo) and reported improvements in glutathione levels, oxidative stress markers, gait speed and strength. That is encouraging and very small. Longevity Mix contains glycine and glutathione and no NAC, so it does not match the combination that trial tested.
Glucosamine: a joint supplement with a curious mortality signal
Glucosamine is on the list because of an observational finding. A Washington State cohort of 77,510 adults found that current glucosamine users had lower total mortality, with a hazard ratio of 0.82, as reported in the European Journal of Epidemiology in 2012. The authors noted that "bias cannot be ruled out." People who take supplements tend to differ from people who do not in many ways.
For its main use, the National Center for Complementary and Integrative Health says it is still uncertain whether glucosamine helps knee osteoarthritis symptoms. The same page flags an increased bleeding risk for people taking warfarin and possible rises in blood sugar in some people.
Two Essential Capsules deliver, per the label: vitamin D3 2,000 IU, nicotinamide riboside (NR) 300 mg, broccoli seed extract 200 mg, fisetin 100 mg, luteolin 100 mg, ubiquinol 50 mg, spermidine 10 mg, lithium orotate 1 mg, vitamin E 67 mg, a set of B vitamins, zinc, selenium, iodine, a probiotic and small amounts of boron, manganese and calcium. Price: $49 for 30 days as of October 2026.
The vitamin D dose happens to match the largest relevant trial. VITAL gave 25,871 US adults 2,000 IU a day for a median of 5.3 years, and vitamin D did not significantly reduce total cancer or major cardiovascular events, according to the trial's principal results paper. There was a promising signal for lower cancer deaths. If your blood level is low, a doctor may want you on it anyway, for reasons separate from longevity.
Fisetin is in there because of a 2018 study where it extended median and maximum lifespan in mice. The evidence in that study comes from mice and from human fat tissue tested in the lab.
NR, and the separate 450 mg of NR or 500 mg of NMN he takes on top, belong to the NAD+ story we cover in NMN and NAD+ supplements: the evidence.
The vitamin E is the one item where a major body has taken a position against it. The USPSTF recommends against taking vitamin E supplements for preventing cardiovascular disease or cancer, and found the evidence insufficient to judge multivitamins for those goals either way.
Advanced Antioxidants and omega-3
Advanced Antioxidants is one capsule of carotenoids and vitamin K: vitamin K1 1,500 mcg, lycopene 15 mg, astaxanthin 12 mg, lutein 10 mg, vitamin K2 (MK4) 5 mg, zeaxanthin 2 mg and K2 (MK7) 600 mcg, per the label. Price: $49 for 30 days as of October 2026.
The best-known human trial for lutein and zeaxanthin, AREDS2, enrolled people already at risk of advanced macular degeneration. Adding lutein and zeaxanthin to the standard eye formula did not further reduce progression in the primary analysis. Healthy adults taking them for general longevity are outside what that trial tested.
His protocol page lists the omega-3 by dose only. Blueprint's own omega-3, which we use for pricing, is an algae oil with 400 mg EPA and 400 mg DHA, $39 for 30 days per the product page as of October 2026. A 2020 Cochrane review of 86 trials found omega-3 supplements had little or no effect on all-cause mortality, slightly reduced coronary heart disease events, and lowered triglycerides by about 15%. Modest, real, and mostly about the heart.
Collagen and ashwagandha
Johnson takes 11 g of collagen peptides at breakfast. A 2025 meta-analysis of 23 trials in the American Journal of Medicine found that collagen looked effective for skin when all trials were pooled, but the effect showed up only in studies funded by industry; trials without industry funding and high-quality trials showed no effect. Its conclusion: "There is currently no clinical evidence to support the use of collagen supplements to prevent or treat skin aging."
Ashwagandha comes with safety flags worth reading. The NCCIH page on ashwagandha says it "may be safe when taken in the short term (up to 3 months)," that long-term safety data is missing, and that "there have been a number of cases that link liver injury to ashwagandha supplements." It is not recommended in pregnancy or for people with thyroid or autoimmune disorders.
What the full stack costs, and the generic version
Here is the morning stack priced from the Blueprint store at one-time 30-day prices, as of October 2026, next to what a plain generic of the same ingredient costs where one exists. Generic prices come from a large bulk-powder seller's listings, divided down to the daily dose; they are there to show scale and are no endorsement.
| Item | Blueprint price, 30 days | Plain generic, 30 days | Notes |
|---|
| Longevity Mix | $49 | About $5.50 for the creatine, taurine, glycine and theanine portion | Generic leaves out Ca-AKG, glucosamine and the minor items |
| Essential Capsules | $49 | About $3 for 2,000 IU vitamin D3 | Generic covers only the best-tested ingredient |
| Advanced Antioxidants | $49 | Skip | Weak case for healthy adults |
| Ashwagandha + Rhodiola | $24 | Skip unless a doctor agrees | Liver and thyroid flags |
| Omega-3 | $39 | Oily fish on your normal grocery bill | Modest heart effects |
| Collagen Peptides | $45 | Skip | Independent trials show no skin effect |
| Creatine (5 g a day) | About $12 ($40 for 100 servings) | About $4.50 | Same molecule |
| Total | About $267 | About $13 | Before NR or NMN, iron and prebiotics |
How the generic numbers work: creatine monohydrate at $29.97 per kilogram is about 15 cents for a 5 g dose. Taurine at $31.97 per kilogram is about 5 cents for 1.5 g. Glycine at $34.97 per kilogram is about 4 cents for 1.2 g. L-theanine at $24.97 for 250 g is about 2 cents for 200 mg. Vitamin D3 at $24.97 for 500 softgels of 1,000 IU is about 10 cents for 2,000 IU. All prices as of October 2026. The $267 is our own sum of the store prices above.
Does $267 a month sound like a lot? For Johnson, whose total spend Fortune put at around $2 million a year in 2023, it is a rounding error. For most people it is a car payment. The difference between the two columns, roughly $250 a month, is the kind of sum that compounds if it goes into a plain index fund instead. Which would you rather have in 20 years?
Where the Johnson stack outruns the research
Some claims around this stack go further than the research. Here is where the line sits as of October 2026.
That the stack slows human ageing. No randomized trial has tested Longevity Mix, Essential Capsules or the full Blueprint stack against placebo on any ageing outcome that we could find. The lifespan data for Ca-AKG, taurine and fisetin comes from mice.
That falling taurine drives ageing in people. The 2025 NIH-led study in Science found taurine levels held steady or rose with age in humans.
That collagen improves skin. The 2025 meta-analysis found the benefit appeared only in industry-funded trials and disappeared in high-quality ones.
That vitamin E helps prevent heart disease or cancer. The USPSTF recommends against it for that purpose.
That a biological-age test result proves a supplement works. The 8-year reversal claim for an AKG product came from a retrospective study without a placebo group. Without a comparison group, there is no way to separate the supplement from everything else that changed over an average of seven months.
That more ingredients means better. A capsule with 23 actives gives you 23 chances for an interaction and very little way to tell which one did anything. Have you ever stopped a supplement and noticed a difference?
Safety: when to talk to your doctor first
Read this as general information. Talk to your doctor or pharmacist before starting any of this if you take prescription medicines, are pregnant or breastfeeding, have kidney, liver or thyroid disease, or are scheduled for surgery.
A few specific interactions stand out in Johnson's stack:
- Warfarin and vitamin K. Advanced Antioxidants contains 1,500 mcg of vitamin K1 plus two forms of K2. The MedlinePlus warfarin page says vitamin K-containing foods "can affect how warfarin works" and also lists coenzyme Q10, which is in Essential Capsules as ubiquinol, as a possible interaction.
- Glucosamine has been linked to higher bleeding risk with warfarin and may raise blood sugar in some people, per NCCIH.
- Ashwagandha has rare reports of liver injury and might interact with thyroid hormone medicines, per NCCIH.
- Iron. Johnson takes an iron product. Iron needs vary a lot by person, and a blood test is the sensible way to know whether you need any.
Johnson's protocol page also publishes some of his own test results, such as toxin levels before and after a run of sauna sessions. Do you know your own vitamin D or iron level today?
How his list compares with other wealthy longevity seekers
Johnson is one of several wealthy people who publish what they take. For the wider picture of who takes what, see what supplements billionaires take.
If you have read about peptides, our guide to peptides for muscle growth covers what is known about that market.
Your generic stack this week
You can copy the well-supported core of Johnson's stack for about the price of a coffee a week. Here is a simple plan.
- Pick the one supplement with strong evidence. If you do resistance training, creatine monohydrate at the 5 g Johnson uses costs around $4.50 a month from a bulk powder, as priced above. Take it with your workout drink.
- Check before you take vitamin D. Ask your doctor if your next blood test should include vitamin D. If you are low, a 2,000 IU softgel costs about 10 cents a day, as priced in the table above.
- Eat the omega-3 instead. Oily fish is the natural source of EPA and DHA, as the Cochrane review notes, and it comes with protein attached. The same review found little trial evidence either way on eating fish itself, so treat it as the cheap option with an unproven benefit.
- Skip the rest for now. Leave the collagen, the carotenoid capsule and the Ca-AKG on the shelf until the human trials arrive. Put the difference somewhere it can grow.
- Train. The trials in the creatine meta-analysis above paired it with resistance training. Johnson's own morning includes a 60 to 90 minute workout, per his protocol page.
What would you do with an extra $250 a month? If the answer is "start something," our list of realistic passive income ideas and our guide to online fitness coaching are two places to begin. And if you are wondering how much is enough to stop worrying about any of this, how much money is enough works through that question with real numbers.
The most useful thing on Bryan Johnson's supplement list costs 15 cents a day. Which part of the list will you actually use?