Before starting any new supplement regimen, including those discussed in the context of longevity protocols like Bryan Johnson's Blueprint, it is important to understand that such approaches are highly individualized and experimental. Information provided here is for general knowledge and should not be taken as medical advice. Always consult with a healthcare provider.
Bryan Johnson's Blueprint: NMN Intake
According to Bryan Johnson's official Blueprint protocol, which is continually updated, he includes Nicotinamide Mononucleotide (NMN). This is typically consumed in the morning as part of his meticulously timed supplement schedule. It is important to note that his regimen is dynamic and based on extensive biomarker testing, meaning components and amounts can and do change over time as he refines his protocol.
For example, in his 2025 update, NMN is listed as an alternative to Nicotinamide Riboside (NR). This illustrates his commitment to testing and choosing compounds based on his data, a process that has previously led him to switch between these two NAD+ precursors.
The Role of NMN and NAD+ in the Blueprint Protocol
The primary purpose of supplementing with NMN is to potentially boost levels of Nicotinamide Adenine Dinucleotide (NAD+), a critical coenzyme found in every cell of the body. NAD+ plays a vital role in cellular metabolism, energy production, and DNA repair. As we age, NAD+ levels naturally decline, a process Bryan Johnson and his team are actively working to counteract. By replenishing NAD+ levels through NMN or NR supplementation, Johnson aims to:
- Enhance cellular energy production: Potentially optimizing the function of mitochondria, the powerhouses of the cell.
- Promote cellular repair: Possibly activating sirtuins, a family of proteins that regulate cellular health and longevity.
- Support overall vitality: Potentially counteracting the age-related decline in cellular function.
His self-experiments have indicated that both NMN and NR were effective in raising his NAD+ levels to the equivalent of a younger individual, reinforcing his data-driven approach to choosing supplements.
NMN vs. NR: Bryan Johnson's Approach
One of the most frequently asked questions within the longevity community is whether NMN or NR is superior. Bryan Johnson has personally experimented with both, and his measurements suggest that they are similarly effective at elevating NAD+ levels.
Comparison of NMN and NR
| Feature | Nicotinamide Mononucleotide (NMN) | Nicotinamide Riboside (NR) |
|---|---|---|
| Included in Blueprint | Yes (as alternative) | Yes (as alternative) |
| Route to NAD+ | Directly converted into NAD+ | Converted into NMN first, then NAD+ |
| Johnson's Findings | Found to be effective at raising NAD+ levels | Found to be equally effective at raising NAD+ levels |
| Product Availability | Available as a standalone supplement and in blends | Available as a standalone supplement and in blends |
Johnson's comparison indicates that, at least for his specific physiology, the choice between NMN and NR may come down to other factors, such as availability, formulation, or cost, rather than a significant difference in efficacy for NAD+ elevation. His protocol lists them as interchangeable options based on his comprehensive data.
Beyond NMN: Other Key Components of the Blueprint Stack
NMN is just one part of Bryan Johnson's extensive and evolving supplement regimen. His daily intake includes dozens of other compounds, both over-the-counter and prescription, to address various aspects of health. This broader context is crucial to understanding the role of NMN within his holistic approach.
- Antioxidants: Compounds like Fisetin, Lycopene, and Astaxanthin are included to combat oxidative stress and cellular damage.
- Mitochondrial Support: Coenzyme Q10 (CoQ10) is used to support energy production.
- Cognitive Function: Creatine and L-Theanine are part of his regimen to potentially optimize brain health.
- Heart Health: Omega-3 fatty acids (EPA/DHA/DPA), Aged Garlic Extract, and Red Yeast Rice are used to support cardiovascular function.
- Gut Health: Prebiotic galactooligosaccharides and ProButyrate support the gut microbiome.
- Blood Sugar Management: Prescription medications such as Metformin and Acarbose are used to help manage blood sugar levels.
This broad spectrum of supplements and medications highlights that no single compound is seen as a magic bullet for longevity. Instead, Johnson's approach is to use a multifaceted strategy, constantly seeking new and better evidence-based interventions to potentially improve his health markers.
The Scientific Context for NMN and Longevity
The rationale behind NMN supplementation is rooted in the science of aging. The decline of NAD+ is a hallmark of aging, and research in animal models has shown that boosting NAD+ levels can lead to various health benefits, including improved metabolism and enhanced DNA repair. However, human studies, especially long-term ones, are still emerging, and Johnson's personal experiment serves as a high-profile case study.
His self-assessment, which involves monitoring thousands of biomarkers, allows him to observe the direct physiological impact of his interventions, including NMN. This contrasts with relying solely on general scientific literature, which often focuses on average effects in a population rather than personalized results. The scientific evidence, combined with his own extensive data, forms the basis for his ever-evolving protocol.
Conclusion: A Data-Driven Approach
For anyone wondering about Bryan Johnson's daily NMN intake, his Blueprint protocol lists NMN as a component, often alternated with NR, as part of his continuous, data-driven approach. This is part of a broader, highly optimized protocol, not a standalone recommendation. It's an important reminder that replicating his entire regimen would be extremely complex and costly, and consulting a healthcare professional is crucial before beginning any new supplement regimen. Johnson's use of NMN is a prime example of his commitment to treating longevity as a problem to be solved with rigorous testing and scientific principles, rather than a simple one-size-fits-all solution.
For more details on his full protocol and reasoning, you can visit the official Bryan Johnson Blueprint page: Blueprint Protocol.
