Longevity Supplements for Beginners: Bryan Johnson's Starter Stack

1. What Is Bryan Johnson's Supplement Philosophy?

Bryan Johnson does not recommend everyone take everything he takes - his approach centers on five key principles: test don't guess, fix deficiencies first, add one supplement at a time, prioritize habits over pills, and invest in quality. Before diving into specific supplements, understand this philosophy.

Bryan's Key Principles

1. Test, don't guess. Get blood work before supplementing.
2. Fix deficiencies first. Most people need basics, not exotic compounds.
3. One at a time. Add supplements individually to assess effects.
4. Habits beat pills. Sleep, exercise, and diet matter more than any supplement.
5. Quality matters. Cheap supplements may contain contaminants or wrong doses.

Warning: Don't Copy Bryan's Full Stack

Bryan has a team of doctors monitoring his biomarkers. Some supplements he takes (like Rapamycin) are prescription drugs with risks. Start simple, track effects, and consult a doctor before advanced protocols.

2. Which Supplement Deficiencies Should You Fix First?

Vitamin D3, Omega-3 fatty acids, and Magnesium address the most common deficiencies and should be your first supplements. Get blood work to confirm, but most people benefit from these three foundational supplements.

D

Vitamin D3

~$5/month

40-75% of people are deficient. Affects immune function, mood, bone health, and longevity markers.

Dose

2,000-5,000 IU daily (adjust based on blood levels)

Target Blood Level

40-60 ng/mL (most are under 30)

When to Take

Morning with fat-containing food

Pair With

Vitamin K2 (helps calcium go to bones, not arteries)

O

Omega-3 (EPA/DHA)

~$15/month

Critical for brain health, inflammation, and cardiovascular function. Hard to get enough from food unless you eat fatty fish 3-4x/week.

Dose

1-2g combined EPA/DHA daily

What to Look For

High EPA content, third-party tested for purity

When to Take

With meals (reduces fishy burps)

Bryan's Choice

Fish oil or algae-based for vegetarians

Mg

Magnesium

~$10/month

Involved in 300+ enzymatic reactions. Most people are deficient due to depleted soil. Critical for sleep, muscle function, and stress response.

Dose

200-400mg daily

Forms

Glycinate (sleep), L-threonate (brain), Citrate (general)

When to Take

Evening (promotes relaxation and sleep)

Avoid

Magnesium oxide (poorly absorbed)

Tier 1 Total: ~$30/month

These three supplements address the most common deficiencies and have the strongest evidence base.

3. What Foundational Supplements Should You Add Next?

Creatine monohydrate and Vitamin K2 should be added once your Tier 1 deficiency supplements are established. Both have strong evidence and good safety profiles.

Cr

Creatine Monohydrate

~$10/month

The most studied supplement in existence. Benefits muscle, brain, and energy production. Safe for long-term use. Bryan takes this daily.

Dose

5g daily (no loading phase needed)

Benefits

Muscle strength, cognitive function, cellular energy

When to Take

Any time, with or without food

Form

Monohydrate (cheapest and most studied)

K2

Vitamin K2 (MK-7)

~$8/month

Essential partner to Vitamin D. Directs calcium to bones instead of arteries. Critical for cardiovascular and bone health.

Dose

100-200mcg daily

Form

MK-7 (longer half-life than MK-4)

When to Take

With Vitamin D and fat-containing food

Note

Consult doctor if on blood thinners

Tier 1 + Tier 2 Total: ~$48/month

This 5-supplement stack covers the essentials with strong evidence and excellent cost-effectiveness.

4. Which Advanced Supplements Are Worth Considering?

NMN, Collagen Peptides, CoQ10, NAC, Resveratrol, and high-polyphenol olive oil are advanced supplements to consider after mastering the basics. These are more expensive with emerging evidence, and should only be added for specific goals.

Supplement	Purpose	Cost/mo	Priority
NMN	NAD+ precursor for cellular energy. Animal studies promising.	$50-150	Optional
Collagen Peptides	Skin, joint, and gut health. Bryan takes daily.	$20-30	Good
CoQ10	Mitochondrial function. Important if on statins.	$15-30	Good 40+
NAC	Glutathione precursor. Liver support, antioxidant.	$10-15	Good
Resveratrol	Polyphenol. Bryan takes with high-polyphenol olive oil.	$20-40	Optional
High-Polyphenol Olive Oil	Bryan's #1 recommendation. Anti-inflammatory.	$50-80	Good

Pro tip: Don't start here

These supplements are often marketed heavily but provide diminishing returns. Master sleep, exercise, diet, and Tier 1-2 supplements first. NMN is expensive and exercise naturally boosts NAD+ levels.

5. When Should You Add Each Supplement?

Follow a gradual 3-month timeline rather than starting everything at once, so you can track what each supplement does for you. Here's a suggested schedule.

Week 1

Get Blood Work

Basic panel: Vitamin D, metabolic markers, inflammatory markers. Know your baseline before supplementing.

Week 2

Start Vitamin D3 + K2

Take together in the morning with food. Most impactful if you're deficient (most people are).

Week 4

Add Magnesium

Take in the evening. Note effects on sleep quality and relaxation.

Week 6

Add Omega-3s

Take with meals. May take 2-3 months to see full effects on inflammation markers.

Week 8

Add Creatine

5g daily, any time. Benefits compound over time - consistent daily use matters.

Month 3

Retest Blood Work

Compare to baseline. Adjust Vitamin D dose based on levels. Consider Tier 3 supplements if budget allows.

6. What Supplement Mistakes Should Beginners Avoid?

Proprietary Blends

If the label doesn't show exact doses of each ingredient, skip it. You won't know if you're getting effective amounts.

"Anti-Aging" Marketing Hype

Be skeptical of supplements promising to "reverse aging" or with celebrity endorsements. Stick to evidence-based compounds.

Starting Everything at Once

If you have a bad reaction, you won't know which supplement caused it. Add one at a time, 2+ weeks apart.

Supplements Before Basics

No supplement compensates for poor sleep, no exercise, or a bad diet. Fix fundamentals first.

Cheap Amazon Supplements

Third-party testing matters. ConsumerLab and NSF International test for purity. Brands like Thorne, Pure Encapsulations, and NOW have good reputations.

Frequently Asked Questions

What supplements does Bryan Johnson take?

Bryan Johnson takes 40+ supplements daily as part of his Blueprint protocol, including NMN, Resveratrol, Metformin, high-polyphenol olive oil, Creatine, Collagen Peptides, Vitamin D, K2, Omega-3s, NAC, and many more. However, he emphasizes that beginners should start with basics and build up based on bloodwork.

What is the best longevity supplement for beginners?

For beginners, the most evidence-backed supplements are: Vitamin D3 (if deficient), Omega-3 fatty acids (EPA/DHA), Magnesium, and Creatine. These address common deficiencies and have strong safety profiles. Bryan Johnson recommends starting simple and adding based on blood work results.

Is NMN worth taking for longevity?

NMN (Nicotinamide Mononucleotide) is a NAD+ precursor that Bryan Johnson takes. It shows promise in animal studies and supports cellular energy production. However, human evidence is still emerging, it's expensive ($50-150/month), and exercise naturally boosts NAD+ levels. Consider it an advanced supplement, not a beginner essential.

What order should I add supplements?

Bryan's approach: 1) Fix deficiencies first (Vitamin D, Magnesium, Omega-3s based on blood work), 2) Add foundational supplements (Creatine for muscle/brain), 3) Consider NAD+ support (NMN) if budget allows, 4) Add specialized supplements based on specific goals. Don't start everything at once - add one at a time to assess effects.

Should I take Bryan Johnson's Blueprint supplements?

Blueprint supplements are designed to simplify Bryan's stack into fewer products. They're high-quality but expensive. For beginners, it's more cost-effective to buy individual supplements (Vitamin D, Omega-3s, Magnesium, Creatine) from reputable brands. Consider Blueprint products once you've established baseline habits and want convenience.

How do I know which supplements I actually need?

Get blood work done. A basic panel ($50-150) reveals Vitamin D levels, inflammatory markers, metabolic health, and nutrient deficiencies. This prevents wasting money on supplements you don't need. Bryan tests extensively - at minimum, test annually and supplement based on results, not marketing.

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Longevity Supplements for Beginners: Bryan Johnson's Starter Stack

In this guide:

Source Channel

Bryan Johnson

1. What Is Bryan Johnson's Supplement Philosophy?

2. Which Supplement Deficiencies Should You Fix First?

Vitamin D3

Omega-3 (EPA/DHA)

Magnesium

3. What Foundational Supplements Should You Add Next?

Creatine Monohydrate

Vitamin K2 (MK-7)

4. Which Advanced Supplements Are Worth Considering?

5. When Should You Add Each Supplement?

Get Blood Work

Start Vitamin D3 + K2

Add Magnesium

Add Omega-3s

Add Creatine

Retest Blood Work

6. What Supplement Mistakes Should Beginners Avoid?

Proprietary Blends

"Anti-Aging" Marketing Hype

Starting Everything at Once

Supplements Before Basics

Cheap Amazon Supplements

Frequently Asked Questions

What supplements does Bryan Johnson take?

What is the best longevity supplement for beginners?

Is NMN worth taking for longevity?

What order should I add supplements?

Should I take Bryan Johnson's Blueprint supplements?

How do I know which supplements I actually need?

Research Any Supplement Protocol Yourself

Want to see the full Bryan Johnson analysis?

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