23/07/2026
A Bryan Johnson-inspired stack is designed around supporting healthy ageing, not reversing ageing. Bryan Johnson’s own routine changes over time and includes extensive medical testing, so it’s not a protocol to copy exactly. The stack below focuses on supplements with the best balance of evidence and safety for a healthy adult.
Supplement Typical daily dose Why it’s included
Omega-3 (EPA/DHA) 1–2 g combined Heart, brain and inflammation support
Vitamin D3 1,000–2,000 IU (or based on blood test) Bone, muscle and immune health
Magnesium glycinate 200–400 mg Sleep, muscle and nerve function
Creatine monohydrate 3–5 g Muscle, strength and potential cognitive benefits
Astaxanthin 6–12 mg Antioxidant, skin and eye support
Collagen peptides 10 g Skin elasticity and joint support
CoQ10 (ubiquinol) 100–200 mg Mitochondrial and heart support
Curcumin (high-absorption form) 500–1,000 mg Supports healthy inflammatory pathways
Urolithin A 500–1,000 mg Early evidence for mitochondrial health
NMN or Nicotinamide Riboside (NR) NMN 250–500 mg or NR 300–600 mg Raises NAD+ levels; long-term anti-ageing benefits remain unproven
Spermidine 1–2 mg Early human data for healthy ageing
Taurine 1–3 g Emerging evidence for cardiovascular and metabolic health
Optional additions
Depending on your goals:
* Vitamin K2 (MK-7): 90–180 mcg if taking vitamin D long term (unless on warfarin).
* Protein powder: To help reach your daily protein target.
* Psyllium husk: For gut health and cholesterol support if your fibre intake is low.
What Bryan Johnson also prioritises
His routine is built around lifestyle more than supplements:
* Resistance training most days
* Regular cardiovascular exercise
* Excellent sleep
* A predominantly plant-based, nutrient-dense diet
* Maintaining a healthy body composition
* Regular blood tests and health monitoring
Suggested timing
Morning
* NMN or NR
* Vitamin D3
* Omega-3
* CoQ10
* Astaxanthin
* Curcumin
Any time
* Creatine (3–5 g)
* Collagen (mixed into coffee, tea or a smoothie)
Evening
* Magnesium glycinate
* Taurine
If I had to narrow it to the five most worthwhile
If you wanted the biggest return for the fewest supplements, I’d choose:
1. Creatine
2. Omega-3
3. Astaxanthin
4. Magnesium glycinate
5. Vitamin D (if you’re deficient)
These have stronger overall evidence for supporting health than many of the more experimental longevity supplements.
Since you’ve mentioned both NMN and astaxanthin, a balanced longevity-focused stack for someone in their 50s would likely be:
* Creatine
* Omega-3
* Astaxanthin
* NMN (or NR)
* Magnesium glycinate
* Collagen peptides
* CoQ10 (ubiquinol)
* Vitamin D3 (if needed)
Before starting multiple supplements, especially if you take prescription medications or have underlying health conditions, it’s a good idea to discuss the plan with your GP or pharmacist. They can also advise whether blood tests (such as vitamin D, iron or B12) would help tailor the stack.
Always use www.iHerb.com.au to secure your supplements as they are THIRD PARTY tested to ensure what you are buying is true to form.
