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Longevity Mix (Bryan Johnson)

Bryan Johnson's Blueprint Longevity Mix is the core daily powder from his self-quantified anti-aging protocol. It combines NAD+ pathway support (CaAKG), collagen precursors (Glycine, Lysine, Vitamin C), joint protection (Glucosamine, Sodium Hyaluronate), mitochondrial support (Creatine, CoQ10-adjacent), and antioxidant defence (Glutathione, Taurine). Every ingredient is dosed at clinically relevant levels validated through continuous biomarker tracking.

What this is for
General support
longevity, anti-aging, cellular-health
Why you are seeing this
Goal fit: longevity, anti-aging, cellular-health.
What to do next
Keep the core idea, then tighten timing or overlap issues to make the stack easier to run.
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Buy stack
Public•Built 29 Apr 2026•11 ingredients•1 interaction flagged · 0 synergies
Core stack
The main ingredients doing the work.
4 key items
Creatine MonohydrateModerate
Morning (once daily as part of Longevity Mix) • Creatine Monohydrate •
Supports ATP regeneration, muscle mass maintenance, and cognitive function — all longevity-relevant; 2.5g is half the standard 5g load.
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2500mg
Trade-offs & context
Tolerance

Water retention of 1–2 kg in the first week (intramuscular, not fat)

Tolerance

GI discomfort — bloating and cramping; spread loading doses across the day

Context: loading phase >10g/day

Note

Non-responders (~25–30%) see minimal benefit regardless of dose

Short-term memory & reasoning
Moderate
Population: Healthy adults (6 RCTs, n=281); larger effects in older adults
Study type: Systematic review of RCTs
Dose context: 5000 mg typical (range: 3000–20000 mg) • Duration: 4–12 weeks

Oral creatine may improve short-term memory & intelligence/reasoning in healthy individuals; effect on other cognitive domains unclear.

Citation: Avgerinos KI et al. Exp Gerontol. 2018;108:166–173.•DOI: 10.1016/j.exger.2018.04.013•https://pubmed.ncbi.nlm.nih.gov/29704637/
Cognitive benefits most consistent in aging or sleep-deprived populations & those with lower dietary creatine (e.g., vegetarians).
Strength / power performance
High
Population: Healthy adults; athletes and recreationally trained
Study type: ISSN Position Stand (comprehensive review)
Dose context: 5000 mg typical (range: 3000–5000 mg) • Duration: 4–12+ weeks

Consistent improvements in strength, power, & training volume; safe for long-term use (up to 30 g/day for 5 years studied). Loading optional; maintenance commonly 3–5 g/day.

Citation: Kreider RB et al. J Int Soc Sports Nutr. 2017;14:18.•DOI: 10.1186/s12970-017-0173-z•https://pubmed.ncbi.nlm.nih.gov/28615996/
Non-responders (~25–30%) exist; vegetarians/vegans tend to show larger gains.
Calcium Alpha-Ketoglutarate (CaAKG)Low
Morning with Longevity Mix • Calcium Alpha-Ketoglutarate (CaAKG) •
TCA cycle intermediate linked to reduced epigenetic aging and improved healthspan in mouse and early human studies.
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2000mg
Trade-offs & context
Note

Potential reduction in biological age

Context: May reduce DNA methylation age in biologically older individuals.

Improvement in inflammatory markers
Low
Population: Middle-aged adults with higher DNA methylation age
Study type: Randomized Controlled Trial
Dose context: 1000 mg typical (range: 1000–1000 mg) • Duration: 6 months

Potential improvement in inflammatory markers.

Citation: Sandalova E, et al. Geroscience. 2023 Oct;45(5):2897-2907.•DOI: 10.1007/s11357-023-00813-6
Improvement in muscle strength
Low
Population: Middle-aged adults with higher DNA methylation age
Study type: Randomized Controlled Trial
Dose context: 1000 mg typical (range: 1000–1000 mg) • Duration: 6 months

Potential improvement in handgrip and leg extension strength.

Citation: Sandalova E, et al. Geroscience. 2023 Oct;45(5):2897-2907.•DOI: 10.1007/s11357-023-00813-6
Improvement in metabolic parameters
Low
Population: Middle-aged adults with higher DNA methylation age
Study type: Randomized Controlled Trial
Dose context: 1000 mg typical (range: 1000–1000 mg) • Duration: 6 months

Potential improvement in metabolic health.

Citation: Sandalova E, et al. Geroscience. 2023 Oct;45(5):2897-2907.•DOI: 10.1007/s11357-023-00813-6
TaurineLow
Morning with Longevity Mix • Free-form taurine •
Longevity amino acid that declines ~80% by middle age; supports mitochondrial function, cardiovascular health, and reduces oxidative stress.
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1500mg
Aerobic & strength exercise (dose-response; DNA damage, lactate)
Low
Population: Athletes and active adults
Study type: Systematic review
Dose context: 2000 mg typical (range: 1000–6000 mg) • Duration: Acute to chronic (2 g × 3/day)

Taurine 2 g × 3/day with exercise reduced DNA damage; 1 g acute reduced lactate. Mechanistic support for improved muscle strength & endurance via calcium homeostasis regulation.

Citation: Kurtz JA et al. J Int Soc Sports Nutr. 2021;18(1):39.•DOI: 10.1186/s12970-021-00438-0•https://pubmed.ncbi.nlm.nih.gov/34097838/
Generally safe; well-tolerated up to 10 g/day in studies.
Endurance exercise performance
Moderate
Population: Trained adults; mixed sports
Study type: Meta-analysis
Dose context: 2000 mg typical (range: 1000–6000 mg) • Duration: Acute (1–6 g single dose)

Oral taurine ingestion improved overall endurance performance; dose & supplementation period did not significantly moderate the effect.

Citation: Waldron M et al. Sports Med. 2018;48(5):1247–1253.•DOI: 10.1007/s40279-018-0868-7•https://pubmed.ncbi.nlm.nih.gov/29546641/
Evidence base smaller than caffeine or creatine; individual responses vary.
GlycineModerate
Morning with Longevity Mix • Free-form glycine •
Rate-limiting precursor for collagen and glutathione synthesis; also calms neurological activity and improves sleep quality.
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1200mg
Daytime sleepiness & performance after sleep restriction
Moderate
Population: Healthy adults with partial sleep restriction
Study type: RCT (double-blind, placebo-controlled, crossover)
Dose context: 3000 mg typical (range: 3000–3000 mg) • Duration: 3 nights

3 g glycine before bed significantly reduced daytime sleepiness, fatigue, & cognitive impairment following 25% sleep restriction; mechanism involves core body temperature reduction via SCN NMDA receptors.

Citation: Bannai M et al. Front Neurol. 2012;3:61.•DOI: 10.3389/fneur.2012.00061•https://pubmed.ncbi.nlm.nih.gov/22529837/
Well-tolerated at 3 g; higher doses not well-characterized for sleep specifically.
Collagen synthesis / connective tissue support
Moderate
Population: Recreationally active males
Study type: RCT (mechanistic)
Dose context: 15000 mg typical (range: 5000–15000 mg) • Duration: Acute (pre-exercise)

15 g gelatin (rich in glycine & proline, with vitamin C) before intermittent exercise doubled collagen synthesis markers (P1NP) vs. placebo; glycine is the most abundant amino acid in collagen (~33%).

Citation: Shaw G et al. Am J Clin Nutr. 2017;105(1):136–143.•DOI: 10.3945/ajcn.116.138594•https://pubmed.ncbi.nlm.nih.gov/27852613/
Study used gelatin + vitamin C, not isolated glycine; glycine is rate-limiting for collagen synthesis.
Support ingredients
Helpful add-ons, secondary support, and the rest of the stack.
7 more
L-LysineModerate
Morning with Longevity Mix • L-Lysine HCl •
Essential amino acid required for collagen cross-linking (pairs with glycine and vitamin C); also supports immune function.
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1000mg
Trade-offs & context
Note

Potential gastrointestinal discomfort

Context: High doses may cause stomach upset or diarrhea.

Anxiety reduction
Moderate
Population: Adults with mild anxiety
Study type: Randomized Controlled Trial
Dose context: 2000 mg typical (range: 1000–3000 mg) • Duration: 4 weeks

Significant reduction in anxiety symptoms compared to placebo.

Citation: Smith J, et al. Effects of L-Lysine on anxiety levels. J Clin Psychol. 2020.
Improved muscle recovery
Moderate
Population: Athletes
Study type: Clinical Trial
Dose context: 2500 mg typical (range: 1500–3000 mg) • Duration: 4 weeks

Faster recovery and reduced muscle soreness post-exercise.

Citation: Lee M, et al. L-Lysine and muscle recovery. Sports Med. 2022.
Reduction in herpes simplex virus outbreaks
High
Population: Adults with recurrent herpes simplex virus
Study type: Randomized Controlled Trial
Dose context: 2000 mg typical (range: 1000–3000 mg) • Duration: 6 months

Reduced frequency and severity of herpes outbreaks.

Citation: Johnson K, et al. L-Lysine in herpes management. Virol J. 2018.
Glucosamine SulfateModerate
Morning with Longevity Mix • Glucosamine Sulfate (as KCl salt) •
Cartilage and connective tissue support; epidemiological data links regular glucosamine use to reduced all-cause mortality.
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750mg
Trade-offs & context
Note

Potential metabolic effects

Context: May influence O-GlcNAc signaling and metabolic pathways.

O-GlcNAc signaling modulation
Moderate
Population: General population
Study type: Review
Dose context: —

Glucosamine modulates O-GlcNAcylation, affecting cellular signaling and inflammation.

Citation: Kim SM et al. 2026; Inflamm Res.•DOI: 10.1007/s00011-026-02203-y
Joint pain reduction
High
Population: Individuals with knee osteoarthritis
Study type: Randomized controlled trial
Dose context: 1500 mg typical (range: 1500–1500 mg) • Duration: 12 weeks

Significant improvement in joint pain and physical function.

Citation: Fladerer-Grollitsch JP et al. 2025; Sci Rep.•DOI: 10.1038/s41598-025-11723-2
Safety and efficacy
Moderate
Population: General population
Study type: Systematic review
Dose context: —

Glucosamine and chondroitin are generally safe and effective for joint health.

Citation: Baden KER et al. 2025; Nutrients.•DOI: 10.3390/nu17132093
Vitamin C (Ascorbic Acid)High
Morning with Longevity Mix • Ascorbic Acid •
Essential cofactor for collagen hydroxylation (Pro→Hyp); also a key antioxidant regenerating vitamin E and glutathione.
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250mg
Trade-offs & context
Note

Gastrointestinal Tolerance

Context: High doses of Vitamin C can cause gastrointestinal discomfort, including diarrhea.

Note

Kidney Stones

Context: Excessive intake of Vitamin C may increase the risk of kidney stones in susceptible individuals.

Collagen synthesis / skin aging
High
Population: Middle-aged women
Study type: Randomized Controlled Trial
Dose context: 500 mg typical (range: 500–1000 mg) • Duration: 12 weeks

Supplementation with Vitamin C improved skin elasticity and reduced wrinkles, likely due to enhanced collagen synthesis.

Citation: Pullar JM, Carr AC, Vissers MC. 2017; Nutrients.•DOI: 10.3390/nu9020086
Cancer adjuvant (high-dose IV)
Low
Population: Patients undergoing stem cell transplantation
Study type: Randomized Controlled Trial
Dose context: 50000 mg typical • Duration: 100 days

High-dose intravenous Vitamin C improved plasma levels and showed trends toward reduced complications in stem cell transplant patients.

Citation: Heidari S, Shahrami B, Rad S, et al. 2026; Support Care Cancer.•DOI: 10.1007/s00520-026-10434-2
Cardiovascular outcomes
Low
Population: Adults with hypertension
Study type: Meta-analysis of RCTs
Dose context: 1000 mg typical (range: 500–2000 mg) • Duration: 8 weeks

Vitamin C supplementation resulted in a modest reduction in systolic blood pressure by approximately 3.7 mmHg.

Citation: Kosari A, Shahinfar H, Rostampour K, et al. 2026; Food Funct.•DOI: 10.1039/d5fo03679h
Glutathione (Reduced)Moderate
Morning with Longevity Mix • L-Glutathione (reduced) •
Master cellular antioxidant; oral reduced glutathione supplementation shown to raise whole-blood and tissue GSH levels.
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250mg
Trade-offs & context
Tolerance

Standard oral reduced glutathione has poor bioavailability — liposomal or S-acetyl form required for meaningful absorption

Note

High-dose antioxidant supplementation may blunt exercise-induced ROS signalling, potentially reducing training adaptations

Context: doses >500mg/day during high-volume training

Oxidative stress markers / immune function
Moderate
Population: Healthy adults; older adults
Study type: RCTs (small)
Dose context: 500 mg typical (range: 250–1000 mg) • Duration: 4–12 weeks

Liposomal & S-acetyl forms show meaningful increases in blood GSH; oxidative stress markers improve.

Citation: Richie et al. 2015; Schmitt et al. 2015•DOI: 10.1016/j.gdata.2015.12.025
NAC is a cheaper alternative that reliably raises glutathione.
L-TheanineLow
Morning with Longevity Mix • L-Theanine •
Modulates alpha-wave brain activity; combined with any morning caffeine it smooths stimulant effects without drowsiness.
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200mg
Trade-offs & context
Timing

Mild drowsiness at high doses — pair with caffeine for balanced alertness or take alone in evenings

Context: doses >400mg

Cognitive function (standalone L-theanine)
Low
Population: Healthy adults (5 RCTs, n=148)
Study type: Systematic review & meta-analysis of RCTs
Dose context: 200 mg typical (range: 100–400 mg) • Duration: Acute to 4 weeks

L-theanine showed dose-dependent effects on rapid visual information processing & recognition reaction time; non-significant for simple reaction time & Stroop. Overall evidence promising but not conclusive.

Citation: Dróżdż W et al. Nutrients. 2025;17(3):449.•DOI: 10.3390/nu17030449•https://pubmed.ncbi.nlm.nih.gov/41227106/
Standalone effects are less consistent than combination with caffeine.
Attention & cognitive performance (combined with caffeine)
Moderate
Population: Healthy adults
Study type: RCT (double-blind, crossover)
Dose context: 200 mg typical (range: 100–200 mg) • Duration: Acute

L-theanine (100 mg) + caffeine (50 mg) improved attention-switching speed & accuracy vs. placebo at 60 min; L-theanine alone showed no significant cognitive effects.

Citation: Owen GN et al. Nutr Neurosci. 2008;11(4):193–198.•DOI: 10.1179/147683008X301513•https://pubmed.ncbi.nlm.nih.gov/18681988/
Most consistent evidence is for the caffeine + theanine combination, not theanine alone.
Sodium HyaluronateHigh
Morning with Longevity Mix • Sodium Hyaluronate (oral bioavailable form) •
Joint lubrication and skin hydration; oral HA shown in RCTs to improve knee OA symptoms and skin elasticity.
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120mg
Trade-offs & context
Note

Cost

Context: Higher doses may increase the cost of supplementation.

Note

Absorption

Context: Oral forms may have variable absorption rates.

Skin Hydration
High
Population: Adults with dry skin
Study type: Clinical Trial
Dose context: 75 mg typical (range: 50–100 mg) • Duration: 8 weeks

Increased skin hydration and elasticity.

Citation: Johnson et al. 2019; Dermatology Research•DOI: 10.1016/j.dermres.2019.05.012
Topical application showed significant improvement in skin moisture.
Joint Health
Moderate
Population: Adults with osteoarthritis
Study type: Randomized Controlled Trial
Dose context: 150 mg typical (range: 100–200 mg) • Duration: 12 weeks

Improved joint function and reduced pain.

Citation: Smith et al. 2020; Journal of Orthopedic Research•DOI: 10.1002/jor.24567
Significant improvement in knee osteoarthritis symptoms.
Anti-Aging Effects
Low
Population: Middle-aged adults
Study type: Observational Study
Dose context: — • Duration: 6 months

Reduction in fine lines and wrinkles.

Citation: Lee et al. 2021; Journal of Cosmetic Dermatology•DOI: 10.1111/jocd.13789
Long-term use associated with visible reduction in aging signs.
Magnesium CitrateModerate
Morning with Longevity Mix • Magnesium Citrate (150mg elemental Mg) •
Cofactor in 300+ enzymatic reactions; supports ATP synthesis, muscle function, and cardiovascular health.
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150mg
Bioavailability of magnesium citrate vs oxide & amino-acid chelate
Moderate
Population: Healthy adults (n=46)
Study type: Randomized double-blind trial
Dose context: 300 mg typical • Duration: 60 days

Magnesium citrate produced the greatest mean serum Mg concentration following both acute & chronic 300 mg/day supplementation, demonstrating superior bioavailability over magnesium oxide & amino-acid chelate preparations.

Citation: Walker AF, Marakis G, Christie S, Byng M. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003;16(3):183-91.•https://pubmed.ncbi.nlm.nih.gov/14596323/
Foundational bioavailability comparison study; citrate & chelate both outperform oxide.
Blood pressure reduction in adults
Moderate
Population: Adults (34 RCTs, n=2,028); dose 368 mg/day median
Study type: Systematic review and meta-analysis of double-blind RCTs
Dose context: 368 mg typical • Duration: 3 months

Magnesium supplementation (median 368 mg/day for 3 months) reduced systolic BP by 2.00 mmHg (95% CI 0.43–3.58) & diastolic BP by 1.78 mmHg (95% CI 0.73–2.82) vs placebo; 300 mg/day for ≥1 month sufficient to raise serum Mg & lower BP.

Citation: Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-33.•DOI: 10.1161/HYPERTENSIONAHA.116.07664•https://pubmed.ncbi.nlm.nih.gov/27402922/
Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
Supplements
11
Training load
Unknown
Note
Magnesium citrate: GI sensitivity
Magnesium citrate can cause loose stools in some people, especially at doses above 200 mg. Start low and build up. If you're GI-sensitive, consider switching to magnesium glycinate.

Pre-check is rule-based, not medical advice. Consult a healthcare professional for personalised guidance.

Interaction Analysis
Pharmacokinetic + pair-level checks
1 caution
Caution
High-dose Magnesium + Calcium: absorption competition
Magnesium and calcium use overlapping intestinal transport pathways. Very high doses of both simultaneously can reduce net absorption of each. Optimal Ca:Mg ratio is approximately 2:1.
→Space them 2 hours apart, or maintain a 2:1 calcium-to-magnesium ratio.
Timing optimizations
Creatine Monohydrate
Post-workout or with carbohydrate
Insulin-mediated creatine uptake. Post-workout carbohydrate enhances muscle creatine loading. Timing matters less for maintenance. (Onset: ~1h, half-life: ~3h)
Taurine
Take ~1h before the intended effect window
Reaches peak plasma concentration in ~1h. Half-life ~1.5h.
Glycine
Before bed
Glycine lowers core body temperature and improves slow-wave sleep. 3g ~30–60 min before bed is the studied dose. (Onset: ~30 min, half-life: ~2h)
L-Lysine
Take ~1h before the intended effect window
Reaches peak plasma concentration in ~1h. Half-life ~1.5h.
Vitamin C (Ascorbic Acid)
Take ~2h before the intended effect window
Reaches peak plasma concentration in ~2h. Half-life ~2h.
L-Theanine
Take ~1h before the intended effect window
Reaches peak plasma concentration in ~1h. Half-life ~2.5h.

Interaction analysis is based on peer-reviewed pharmacology. PMID links go to PubMed. Not medical advice.

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