[ { "id": "collagen-peptides-12g", "product": "Collagen Peptides", "display_name": "Collagen Peptides 12.5 g", "dosage": "12.5 g", "frequency": "daily (upon waking) + 12.5 g post-workout", "timing": "waking", "level": "Basic", "brand_hint": "Vital Proteins", "benefits": [ "Skin Health", "Collagen", "Joints" ], "description": "Type I & III collagen peptides for skin, hair, nails and joint support.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Multiple RCTs at 2.5–10 g/day show modest skin-elasticity and joint-pain improvements after 8–24 weeks. Bryan's post-workout dose follows Shaw et al. 2017 — collagen + vitamin C around exercise doubles collagen synthesis in connective tissue.", "caveats": [ "Scales with body weight — the 12.5 g here is calibrated for ~75 kg. Some research protocols use 1–2 g per 10 kg/day." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0CL424LN2", "es": "B0CL424LN2", "fr": "B0CL424LN2", "it": "B0CL424LN2", "pl": "B0CL424LN2", "uk": "B00NLR1PX0", "us": "B00K6JUG4K" }, "images": { "de": "https://m.media-amazon.com/images/I/71QHNoTEddL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71uaT6w7e9L._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71uaT6w7e9L._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61e2F9R3wZL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61-fWIobJzL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71ghjbFNOqL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71dh8ovfnrL._AC_SL400_.jpg" } }, { "id": "galactooligosaccharides", "product": "GOS (Galactooligosaccharides)", "display_name": "GOS (Galactooligosaccharides) 2 g", "dosage": "2 g", "frequency": "daily", "timing": "waking", "level": "Basic", "brand_hint": "Bimuno prebiotic powder", "benefits": [ "Gut Health", "Prebiotic" ], "description": "Galactooligosaccharides — a prebiotic fiber (a type of sugar your gut bacteria ferment). Feeds Bifidobacterium, improves regularity, and supports a healthy gut barrier. Sold as flavourless powder or sachets; stir into water or a morning drink.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Selectively ferments to Bifidobacterium — RCTs show 2× rise in fecal Bifido at 2–5 g/day in 1–2 weeks. Bimuno's GOS mix is the most studied commercial prebiotic; better-tolerated than inulin for IBS-prone guts.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0BRNM8DLW", "es": "B0BRNM8DLW", "fr": "B01FLZVVYC", "it": "B0D47BMC55", "pl": "B0BRNM8DLW", "uk": "B07HSJQ1CL", "us": "B06XRF5CKM" }, "images": { "de": "https://m.media-amazon.com/images/I/71nY8NL9McL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61oGPwjj0cL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71nY8NL9McL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71hrQs8taRL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/51i4BRqwgeL._AC_SL400_.jpg" } }, { "id": "inulin", "product": "Inulin", "display_name": "Inulin 4 g", "dosage": "4 g", "frequency": "daily", "timing": "waking", "level": "Basic", "brand_hint": "NOW Foods", "benefits": [ "Gut Health", "Prebiotic" ], "description": "Soluble prebiotic fiber, supports microbiome diversity.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Fermentable fiber that feeds Bifidobacterium and Faecalibacterium prausnitzii — both negatively correlated with inflammatory disease. Bryan stacks inulin + GOS for breadth: they feed slightly different bug populations. Start low (2 g) and titrate; high doses cause gas in fiber-naive guts.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0B5RRD2XX", "es": "B0B5RRD2XX", "fr": "B0B5RRD2XX", "it": "B0B5RRD2XX", "pl": "B099SD2FY6", "uk": "B09SLPPR4K", "us": "B000MGSI1K" }, "images": { "de": "https://m.media-amazon.com/images/I/61fdzVtxRnL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61AP45UL9hL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/611z8Xc4X4L._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/618yFEofZyL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61FhBUQapQL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71NJK6QcD0L._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71VDVphdNVL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/inulina-z-cykorii-proszek-200-g-57e844d8-cb97-4a9c-b7e2-1974f13eddef?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "9,00" } }, { "id": "acarbose-200mg-am", "product": "Acarbose", "display_name": "Acarbose 200 mg (Rx) — morning", "dosage": "200 mg", "frequency": "with morning meal", "timing": "breakfast_pills", "level": "Rx", "brand_hint": null, "benefits": [ "Blood Sugar", "Longevity" ], "description": "Regulates post-meal glucose spikes. Prescription only.", "notes": "Prescription — not sold on Amazon.", "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "α-glucosidase inhibitor that flattens postprandial glucose. Studied as a longevity intervention (extended median lifespan in male mice in the NIA Interventions Testing Program); Bryan takes it with each meal that contains carbs.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg" }, { "id": "epa-dha-dpa-800mg-am", "product": "EPA/DHA/DPA", "display_name": "EPA/DHA/DPA 800 mg — morning", "dosage": "800 mg", "frequency": "with morning meal (and again at dinner)", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Nordic Naturals Omega-3", "benefits": [ "Brain Health", "Heart Health", "Joints" ], "description": "Omega-3 fatty acids for brain, heart, and joint health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Bryan splits the dose AM + dinner because EPA/DHA absorption improves with a fat-containing meal and serum levels stay more even than with a single bolus. Target Omega-3 Index >8% on bloodwork.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0GP8W1TSV", "es": "B084G5XC29", "fr": "B08X685L6G", "it": "B08X4XVPFM", "pl": "B084G5XC29", "uk": "B0C7QZXK71", "us": "B0739KKHWL" }, "images": { "de": "https://m.media-amazon.com/images/I/61yBT7L3-dL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71FNqRv0neL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71PXZE81cCL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71jVJEATtYL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71pIG6r4QCL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61H46NRDmYL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/61NIfEDqazL._AC_SL400_.jpg" } }, { "id": "garlic-kyolic-1200mg-am", "product": "Garlic", "display_name": "Garlic (Kyolic) 1.2 g — morning", "dosage": "1.2 g", "frequency": "with morning meal (and again at dinner)", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Kyolic aged garlic", "benefits": [ "Heart Health", "Immune Support" ], "description": "Aged garlic extract for cardiovascular and immune support.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Aged garlic (Kyolic specifically) has the most consistent CV evidence among garlic forms: meta-analyses show ~5–10 mmHg systolic BP reduction at 600–1200 mg/day, modest LDL effects, and reduced platelet aggregation. The aging process converts allicin to S-allyl cysteine — less odorous and more stable.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B003ID4TJO", "es": "B076MKZHV4", "fr": "B08VS9GNJK", "it": "B0043MRDRO", "pl": "B0B8SY3VCC", "uk": "B003ID4TJO", "us": "B0001TPFRI" }, "images": { "de": "https://m.media-amazon.com/images/I/61546dRbmmL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/611ruFoygaL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71aeYTBqyKL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/51ADdXrg5dL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61UfrmfYcSL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61brzC1FUSL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/614JYjNNlqL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/naturell-czosnek-max-bezzapachowy-90-kapsulek-e9d9a661-c2be-4cf0-b13a-e9a974d75498?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "20,33" } }, { "id": "metformin-er-1000mg-am", "product": "Metformin ER", "display_name": "Metformin ER 1,000 mg (Rx) — morning", "dosage": "1,000 mg", "frequency": "morning", "timing": "breakfast_pills", "level": "Rx", "brand_hint": null, "benefits": [ "Longevity", "Blood Sugar" ], "description": "Longevity therapeutic targeting mTOR and AMPK pathways. Prescription only.", "notes": "Prescription — not sold on Amazon.", "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Activates AMPK, inhibits mTORC1 indirectly, improves insulin sensitivity. The TAME trial (Targeting Aging with Metformin) is the marquee longevity rationale; Bryan uses extended-release to flatten the GI side-effects.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg" }, { "id": "nr-or-nmn", "product": "Nicotinamide Riboside", "display_name": "NR 450 mg OR NMN 500 mg", "dosage": "450 mg (NR) or 500 mg (NMN)", "frequency": "daily", "timing": "breakfast_pills", "level": "Advanced", "brand_hint": "Tru Niagen", "benefits": [ "Energy", "Longevity" ], "description": "NAD+ precursor supporting cellular energy and mitochondrial health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "NAD+ declines ~50% from age 20 to 60. Both NR and NMN raise NAD+ in human trials; Bryan lists either as acceptable. Uthever-grade NMN is the most studied NMN brand. Take with morning food for stability.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0DHRRZPN6", "es": "B07Z9QLQPJ", "fr": "B07Z9QZB3W", "it": "B0CJ6X2YHP", "pl": "B0G7LM9XHY", "uk": "B089JV67PH", "us": "B07TK4VYWS" }, "images": { "de": "https://m.media-amazon.com/images/I/61OE1WbO9KL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/51uKFpBE88L._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61Y8rn4wazL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/4169vv30ciL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71-e8zUS9HL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71gvAICILOL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71ytNGvF2oL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/liposomalny-nad-nikotynamid-rybozyd-alternatywa-dla-nad-80-kapsulek-c38d407c-259a-4c83-8eac-b72a5157cb4b?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "40,20" } }, { "id": "probutyrate-600mg", "product": "ProButyrate", "display_name": "ProButyrate 600 mg", "dosage": "600 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Advanced", "brand_hint": "ProButyrate Tesseract", "benefits": [ "Gut Health" ], "description": "Butyrate for gut lining and colon health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Short-chain fatty acid normally produced by colonic bacteria from fiber fermentation; primary energy source for colonocytes and supports tight-junction integrity. Tesseract's ProButyrate uses a delivery matrix to bypass stomach acid; sodium butyrate caps are the cheaper alternative if the brand isn't available locally.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0CH8KD3PW", "es": "B0CDLPG41Q", "fr": "B0BBW23TK5", "it": "B0DYQ74LS9", "pl": "B0BBW23TK5", "uk": "B0CLBJNMT4", "us": "B075BRR1JJ" }, "images": { "de": "https://m.media-amazon.com/images/I/41Y2pxyh8eL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/31bNAL8EibL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71RqvcJuNjL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/7142EJWdCiL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71RqvcJuNjL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71YhuZ4FVJL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71CARr7tyrL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/maslan-sodu-ostrovit-sodium-butyrate-90-kaps-600-mg-kwas-maslowy-360-mg-5b903d44-3b92-4c79-806e-01a96842202f?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "19,99" } }, { "id": "proferrin-10mg-am", "product": "Proferrin", "display_name": "Proferrin 10.5 mg — morning", "dosage": "10.5 mg", "frequency": "morning (and again at dinner)", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Proferrin ES", "benefits": [ "Iron", "Energy" ], "description": "Highly bioavailable heme iron.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Heme iron polypeptide absorbs ~10× better than ferrous sulfate, isn't blocked by phytates / calcium / coffee, and rarely causes the constipation/nausea of non-heme iron. Bryan splits 2× daily because heme iron has a saturable absorption curve.", "caveats": [ "Sex-sensitive: men with normal ferritin generally shouldn't supplement iron (overload risk). Menstruating women may need more. Test ferritin before starting.", "Take apart from calcium, coffee/tea, and zinc — they block iron absorption." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09KY4Z574", "es": "B09KY4Z574", "fr": "B094DN1CDC", "it": "B09KY4Z574", "pl": "B08PVLMH39", "uk": "B00068X4IG", "us": "B00MJPVZC6" }, "images": { "de": "https://m.media-amazon.com/images/I/61hLRMNGWqL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61ZsDE0nHYL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/616BcvG1EJL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61vpfHRRwZL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61YVA2OGXGL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71PXeAVrnCL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71A1JBPMAmL._AC_SL400_.jpg" } }, { "id": "ashwagandha-rhodiola", "product": "Ashwagandha", "display_name": "Ashwagandha 600 mg (+ Rhodiola)", "dosage": "600 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "KSM-66", "benefits": [ "Stress Relief", "Hormones" ], "description": "Stress reduction, hormone balancing, and anxiolytic properties.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "KSM-66 is the most-studied ashwagandha extract; multiple RCTs at 600 mg/day show ~25–30% reductions in serum cortisol and improved subjective stress (PSS) over 8 weeks. Adaptogen mechanism via HPA-axis modulation. Also small trials on testosterone and VO2 max in men.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0BMTMX5SC", "es": "B08ZDCP3HB", "fr": "B08ZDCP3HB", "it": "B08ZDCP3HB", "pl": "B0FX5NYMB8", "uk": "B07DX4HGC3", "us": "B0F4T4X2Y5" }, "images": { "de": "https://m.media-amazon.com/images/I/714g-nkXivL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/718R1PgDddL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61KlMMabCsL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71omFTSfHDL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/81VmzlUmUkL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71hIff639UL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/61Nkh-n0dWL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/oferta/kfd-ashwagandha-ksm-66-az-90-porcji-17579620650?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "19,91" } }, { "id": "rhodiola", "product": "Rhodiola Rosea", "display_name": "Rhodiola Rosea 200–400 mg", "dosage": "200–400 mg", "frequency": "daily (with Ashwagandha)", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Rosavins standardized", "benefits": [ "Stress Relief", "Energy" ], "description": "Adaptogen supporting stress resilience and energy.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Adaptogen with the strongest fatigue/cognitive RCT evidence among the herbs: 200–400 mg/day of standardized 3% rosavins / 1% salidroside (the SHR-5 extract used in clinical trials) reduces self-reported burnout and improves prolonged-attention tasks under stress. Stacks with ashwagandha — ashwagandha is more sedative, rhodiola more activating.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B075T9G9YS", "es": "B075T9G9YS", "fr": "B075T9G9YS", "it": "B075T9G9YS", "pl": "B09KVFCK6M", "uk": "B0BWK4FP5R", "us": "B07FV1G432" }, "images": { "de": "https://m.media-amazon.com/images/I/61yFSMHj1iL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71tJqGABNML._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/613CTUSb8HL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61YqlBgfA4L._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/712Z9Oh0BSL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/51nyZhL4PZL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71fsgOQxIvL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/ostrovit-rozeniec-gorski-vege-120-tabletek-rhodiola-rosea-ekstrakt-150-mg-34d6d224-4ae6-4dd6-90cb-b21ae46cba21?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "20,99" } }, { "id": "acarbose-200mg-dinner", "product": "Acarbose", "display_name": "Acarbose 200 mg (Rx) — dinner", "dosage": "200 mg", "frequency": "with dinner", "timing": "dinner_pills", "level": "Rx", "brand_hint": null, "benefits": [ "Blood Sugar", "Longevity" ], "description": "Second daily dose with dinner. Prescription only.", "notes": "Prescription — not sold on Amazon.", "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Acarbose only acts in-meal — it competes for α-glucosidase as carbs hit the gut — so each carbohydrate-containing meal needs its own dose. Bryan's afternoon \"dinner\" is one of his two main meals.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg" }, { "id": "epa-dha-dpa-800mg-dinner", "product": "EPA/DHA/DPA", "display_name": "EPA/DHA/DPA 800 mg — dinner", "dosage": "800 mg", "frequency": "with dinner", "timing": "dinner_pills", "level": "Basic", "brand_hint": "Nordic Naturals Omega-3", "benefits": [ "Brain Health", "Heart Health", "Joints" ], "description": "Second daily dose of omega-3 with dinner.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Second daily dose; doubles total to 1.6 g — within the 1–2 g range used in general-supplementation cardiovascular cohorts. Splitting flattens the serum curve and improves omega-3-index stability.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0GP8W1TSV", "es": "B084G5XC29", "fr": "B08X685L6G", "it": "B08X4XVPFM", "pl": "B084G5XC29", "uk": "B0C7QZXK71", "us": "B0739KKHWL" }, "images": { "de": "https://m.media-amazon.com/images/I/61yBT7L3-dL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71FNqRv0neL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71PXZE81cCL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71jVJEATtYL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71pIG6r4QCL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61H46NRDmYL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/61NIfEDqazL._AC_SL400_.jpg" } }, { "id": "garlic-kyolic-1200mg-dinner", "product": "Garlic", "display_name": "Garlic (Kyolic) 1.2 g — dinner", "dosage": "1.2 g", "frequency": "with dinner", "timing": "dinner_pills", "level": "Basic", "brand_hint": "Kyolic aged garlic", "benefits": [ "Heart Health", "Immune Support" ], "description": "Second daily dose of aged garlic.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Second daily dose. S-allyl cysteine (the active compound in aged garlic) has a ~10 h half-life, so 2× daily holds steady-state serum levels.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B003ID4TJO", "es": "B076MKZHV4", "fr": "B08VS9GNJK", "it": "B0043MRDRO", "pl": "B0B8SY3VCC", "uk": "B003ID4TJO", "us": "B0001TPFRI" }, "images": { "de": "https://m.media-amazon.com/images/I/61546dRbmmL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/611ruFoygaL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71aeYTBqyKL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/51ADdXrg5dL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61UfrmfYcSL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61brzC1FUSL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/614JYjNNlqL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/naturell-czosnek-max-bezzapachowy-90-kapsulek-e9d9a661-c2be-4cf0-b13a-e9a974d75498?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "20,33" } }, { "id": "metformin-er-500mg-dinner", "product": "Metformin ER", "display_name": "Metformin ER 500 mg (Rx) — dinner", "dosage": "500 mg", "frequency": "with dinner", "timing": "dinner_pills", "level": "Rx", "brand_hint": null, "benefits": [ "Longevity", "Blood Sugar" ], "description": "Smaller afternoon dose. Prescription only.", "notes": "Prescription — not sold on Amazon.", "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Lower second dose. Splitting 1.5 g/day across AM + PM smooths the lactate curve and improves GI tolerance vs. one bolus. Same TAME-trial longevity rationale as the morning dose.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg" }, { "id": "nac-1800mg", "product": "N-Acetyl-L-Cysteine", "display_name": "NAC 1,800 mg", "dosage": "1,800 mg", "frequency": "with dinner", "timing": "dinner_pills", "level": "Basic", "brand_hint": "Life Extension or NOW NAC", "benefits": [ "Antioxidant", "Detox" ], "description": "Precursor to glutathione, powerful cellular antioxidant.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Precursor to glutathione (the master intracellular antioxidant). 1.8 g/day is on the high end of consumer dosing — split across two doses (with breakfast and dinner) if GI side-effects appear.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B00JXJQFJY", "es": "B0CGXFXBK8", "fr": "B09BD4X2VK", "it": "B091FT9L27", "pl": "B0CGXFXBK8", "uk": "B08DG4CTHW", "us": "B0013OUQ3S" }, "images": { "de": "https://m.media-amazon.com/images/I/71xwV7KxqCL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/610j741tq4L._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61rYF97dnzL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71OHRq5iGwL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61jb5VawttL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71p9AvscaQL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71DQCGJZ5-L._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/kapsulki-true-health-nac-600-mg-60-szt-4f422fcc-422b-451d-9188-47c10a444f80?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "18,99" } }, { "id": "proferrin-10mg-dinner", "product": "Proferrin", "display_name": "Proferrin 10.5 mg — dinner", "dosage": "10.5 mg", "frequency": "with dinner", "timing": "dinner_pills", "level": "Basic", "brand_hint": "Proferrin ES", "benefits": [ "Iron", "Energy" ], "description": "Second daily dose of heme iron.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Second daily dose. Heme iron has a saturable absorption curve — splitting 21 mg total into two ~10 mg doses absorbs more than one large dose.", "caveats": [ "Sex-sensitive: men with normal ferritin generally shouldn't supplement iron (overload risk). Menstruating women may need more. Test ferritin before starting.", "Take apart from calcium, coffee/tea, and zinc — they block iron absorption." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09KY4Z574", "es": "B09KY4Z574", "fr": "B094DN1CDC", "it": "B09KY4Z574", "pl": "B08PVLMH39", "uk": "B00068X4IG", "us": "B00MJPVZC6" }, "images": { "de": "https://m.media-amazon.com/images/I/61hLRMNGWqL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61ZsDE0nHYL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/616BcvG1EJL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61vpfHRRwZL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61YVA2OGXGL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71PXeAVrnCL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71A1JBPMAmL._AC_SL400_.jpg" } }, { "id": "melatonin-300mcg", "product": "Melatonin", "display_name": "Melatonin 300 mcg", "dosage": "300 mcg", "frequency": "before bed", "timing": "before_bed", "level": "Basic", "brand_hint": "Life Extension micro-dose", "benefits": [ "Sleep", "Antioxidant" ], "description": "Micro-dose for sleep architecture and circadian rhythm. Bryan uses the micro-dose form, not pharmacy 3–10 mg tablets.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "0.3 mg is the physiological replacement dose (Wurtman & Lewy, MIT). Standard 3–10 mg pharmacy doses flood receptors, often cause next-day grogginess, and may downregulate endogenous production. Lower-dose advocates argue the 0.3 mg target preserves circadian benefit without the receptor saturation.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0B635PZY1", "es": "B0DJ3BMFSC", "fr": "B09HCH96JB", "it": "B007MAK8DA", "pl": "B0DZWQYH52", "us": "B000X9QZZ2" }, "images": { "de": "https://m.media-amazon.com/images/I/71ESFu0kvNL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61mi9dcGgJL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71F478AyzxL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61AgXLpoIuL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71ZBTnQDKIL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71bzN8gHYkL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/suplement-diety-vitadiet-melatonina-1-mg-tabletki-90-sztuk-96fcc961-6d87-4d0a-ae2b-c052b0b4fb60?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "5,90" } }, { "id": "evoo", "product": "Extra Virgin Olive Oil", "display_name": "Extra Virgin Olive Oil 45 ml/day", "dosage": "45 ml", "frequency": "split across 3 meals daily", "timing": "other", "level": "Basic", "brand_hint": "high polyphenol EVOO", "benefits": [ "Heart Health", "Antioxidant" ], "description": "Rich in polyphenols for cardiovascular and metabolic health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "High-polyphenol EVOO (>250 mg/kg phenolics) carries an EFSA cardiovascular health claim for the polyphenol oleocanthal at ~20 g/day. Bryan's 45 ml/day matches the daily volume in the PREDIMED trial arm that showed reduced major CV events. Look for early-harvest, dark-bottle EVOO to preserve phenolics.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09SQ27772", "es": "B07212F65F", "fr": "B07M59R5LW", "it": "B085F2GVJT", "pl": "B0F9HNHJ5R", "uk": "B09HQYCWCV", "us": "B01GIW8STI" }, "images": { "de": "https://m.media-amazon.com/images/I/61YehTI2baL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61TsmRqffkL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61FwgF5sdSL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/51ppgUgu5AL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71uD9PLUTsL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61QM8uu5GpL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/51pfQ914ZSL._AC_SL400_.jpg" } }, { "id": "cocoa-polyphenol", "product": "High-polyphenol cocoa", "display_name": "High-polyphenol cocoa 6 g", "dosage": "6 g", "frequency": "daily", "timing": "other", "level": "Basic", "brand_hint": "raw cacao high-polyphenol", "benefits": [ "Heart Health", "Brain Health" ], "description": "Flavanols for cardiovascular and cognitive support.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Raw cacao is a top dietary source of (-)-epicatechin and procyanidins. Distinct from the standardized CocoaVia flavanol extract — Bryan layers both, plus dark chocolate, to broaden total polyphenol intake. Mix into the morning drink.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B07DFPSNGJ", "es": "B07DFPSNGJ", "fr": "B00SN5GQKC", "it": "B07DFPSNGJ", "pl": "B0BKQQJLPM", "uk": "B019Q5DU1A", "us": "B00PHU67RS" }, "images": { "de": "https://m.media-amazon.com/images/I/61w8rNpsVcL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/81z8DBAjgwL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/51S9kNGdP-L._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/81QeqiW8LQL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/81EEAkbFaVL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61MLFThNAML._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/713cSW88m4L._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/kakao-naturalne-niealkalizowane-w-proszku-0-2-kg-prawdziwe-kakao-200-g-9ee56c31-9369-4820-8fcd-fc97e1d0d31c?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "15,34" } }, { "id": "pea-hemp-protein", "product": "Pea/Hemp Protein", "display_name": "Pea/Hemp Protein 29 g", "dosage": "29 g", "frequency": "daily", "timing": "other", "level": "Basic", "brand_hint": "Naked Pea / hemp", "benefits": [ "Muscle", "Recovery" ], "description": "Plant-based amino acids for muscle maintenance.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Plant-protein blend: pea is high in BCAAs and lysine, hemp covers methionine. ~29 g delivers >2.5 g leucine — the threshold for triggering muscle protein synthesis (Phillips et al.). Plant protein quality issues are largely overcome by combining sources.", "caveats": [ "Daily protein scales with body weight (~0.8–1.6 g/kg) and activity level — adjust the serving to your composition. The 29 g here is one of several daily protein sources, not a complete day's intake." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0C496NGM8", "es": "B076THLHW4", "fr": "B0D7HSQ7MR", "it": "B08KW5GY13", "pl": "B06Y8XV45M", "uk": "B01E50XSG8", "us": "B00NBIUGA2" }, "images": { "de": "https://m.media-amazon.com/images/I/61dfoyDdr9L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/614IGWqSHsL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71ouBpmr1iL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/51q0GFAybaL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71R9r1vHLzL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71gCYXKEAyL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/61rWoolRwAL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/ag-izolat-bialka-grochu-granulat-bialko-500g-19eba0a9-3e18-4638-9a3d-2d054bf4df0a?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "23,90" } }, { "id": "astaxanthin-12mg", "product": "Astaxanthin", "display_name": "Astaxanthin 12 mg", "dosage": "12 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "BioAstin Hawaiian", "benefits": [ "Skin Health", "Antioxidant" ], "description": "Potent antioxidant supporting skin and cellular health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Carotenoid antioxidant ~6000× stronger than vitamin C in singlet-oxygen quenching. Bryan uses 12 mg — at the high end of consumer dosing — for skin photoprotection (small RCTs show reduced UV-induced wrinkle/elasticity loss) and as a general lipid-soluble antioxidant. Take with a fat-containing meal.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09J8XZYPR", "es": "B09XTV83B5", "fr": "B09J8XZYPR", "it": "B09J8XZYPR", "pl": "B00B7V1NR0", "uk": "B09J8XZYPR", "us": "B006X1DCVO" }, "images": { "de": "https://m.media-amazon.com/images/I/71ulsLHFvUL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/81tNAgi4ZWL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71ulsLHFvUL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71ulsLHFvUL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71OTtPLZsJL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71ulsLHFvUL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/715Y-UbpquL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/astaksantyna-12mg-wspomaga-oko-stawy-krazenie-wewnetrzne-zdrowie-skory-25a2b9af-5928-47da-949e-03a08aaae88a?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "37,99" } }, { "id": "b-complex", "product": "B Complex", "display_name": "B Complex (½ pill, 2×/wk)", "dosage": "½ pill", "frequency": "Mon & Thu — ½ pill 2×/wk", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Jarrow B-Right", "benefits": [ "Energy", "Brain Health" ], "description": "Supports cellular energy production and nervous system health. Bryan takes a half pill twice per week.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Methylated B-complex (B6 as P5P, B9 as methylfolate, B12 as methylcobalamin) — the bioactive forms required by the ~10–15% of people with MTHFR polymorphisms who can't efficiently convert folic acid. Half-pill twice weekly avoids the supraphysiological doses common to standard B-complex tablets.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B084HH913J", "es": "B0BJPZZMVK", "fr": "B0BJPZZMVK", "it": "B0BJPZZMVK", "pl": "B0BL83TWQ7", "uk": "B0BJPZZMVK", "us": "B0016003Z0" }, "images": { "de": "https://m.media-amazon.com/images/I/61k8qDSUx3L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61YjT8tGmAL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61YjT8tGmAL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61YjT8tGmAL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71ZbPen5yCL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61YjT8tGmAL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/81PV4LQ26vL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/vitaminum-b-complex-kompleks-witamin-z-grupy-b-rodzina-zdrowia-60-tabletek-fd83b656-d2c7-4a7d-b22b-27ea8aef7109?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "4,13" } }, { "id": "b12-methylcobalamin", "product": "B12 (methylcobalamin)", "display_name": "B12 methylcobalamin (1×/wk)", "dosage": "500–1000 mcg", "frequency": "once per week", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Jarrow Methyl B-12", "benefits": [ "Energy", "Nerve Health" ], "description": "Nerve health and red blood cell production.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Methylcobalamin is the form active in the central nervous system; converts to adenosylcobalamin in mitochondria. Better-absorbed than cyanocobalamin in older adults whose intrinsic-factor production declines. Once-weekly works because B12 stores in liver for years.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0B7P9B1ZM", "es": "B0CC6DXPDQ", "fr": "B093ZSL4QH", "it": "B08GG96FPL", "pl": "B0FX353BFX", "uk": "B0BK97K3KH", "us": "B0013OQGO6" }, "images": { "de": "https://m.media-amazon.com/images/I/71BYF12oqXL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61EZlXTTWiL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61GWXpj2GZL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71YXnPboGqL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61pCp9zv8yL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61tmGsSXQZL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71VgeuZ1NAL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/naturazi-b12-metylokobalamina-500-mcg-150-tabletek-8212296c-2ca1-4690-a0f8-c38836fef1d2?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "7,99" } }, { "id": "boron-2mg", "product": "Boron", "display_name": "Boron 2 mg", "dosage": "2 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Advanced", "brand_hint": "NOW Foods", "benefits": [ "Bone Health", "Hormones" ], "description": "Bone health and hormone regulation.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Trace mineral; small studies suggest 3–10 mg/day modestly raises free testosterone in men and supports calcium / magnesium retention. Bryan stays at the conservative 2 mg as a daily insurance dose.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B014RAENPQ", "es": "B0758FJGWV", "fr": "B014RAENPQ", "it": "B0758FJGWV", "pl": "B0GQHH2HKL", "uk": "B00020IBXG", "us": "B00093D2NU" }, "images": { "de": "https://m.media-amazon.com/images/I/61kXxLnw1aL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71AgaPkUy2L._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61tS2382m6L._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71AgaPkUy2L._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/714nq6yGakL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61H6aFVZadL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71Q-Pz3ipCL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/suplement-diety-sfd-bor-180-szt-tabletki-3-mg-1bc1988c-eb66-4eb1-89c6-51c790ec03ef?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "16,99" } }, { "id": "broccomax", "product": "BroccoMax", "display_name": "BroccoMax (sulforaphane) 17.5 mg", "dosage": "17.5 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Jarrow Formulas BroccoMax", "benefits": [ "Detox", "Antioxidant" ], "description": "Sulforaphane source, supports cellular detox and antioxidant pathways.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Sulforaphane is the most-studied Nrf2 activator — turns on phase-II detox enzymes (NQO1, glutathione-S-transferase). BroccoMax preserves myrosinase, the enzyme that converts the inactive glucoraphanin precursor to active sulforaphane in the gut; cooking broccoli destroys this, which is why raw sprouts or stabilized supplements outperform cooked broccoli.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B07WLJZJJR", "es": "B07WLJZJJR", "fr": "B07WLJZJJR", "it": "B07WLJZJJR", "pl": "B0FTS5TWNV", "uk": "B0BK9GHDRH", "us": "B0013OVTM0" }, "images": { "de": "https://m.media-amazon.com/images/I/71mucdiIUWL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71S2XQxBMDL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71cWPOGT-JL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71LmQomAYWL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61oazkqJlUL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/81qbQvnhG3L._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/717VAR8hr5L._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/suplement-diety-medverita-sulforafan-ekstrakt-z-kielkow-brokulu-60-kapsulek-b453da2c-7290-4a51-a376-9bf060193883?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "28,89" } }, { "id": "vitamin-c-500mg", "product": "Vitamin C", "display_name": "Vitamin C 500 mg", "dosage": "500 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Liposomal or ascorbic acid", "benefits": [ "Immune Support", "Collagen" ], "description": "Collagen synthesis, immune support, and antioxidant.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Plasma vitamin C saturates around 200–500 mg/day in healthy adults (Levine et al.); higher doses are mostly excreted. Required cofactor for collagen prolyl-hydroxylase, which is why Bryan pairs it with collagen post-workout.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09XXHW3G8", "es": "B0001VW4F2", "fr": "B004CRQLSC", "it": "B08BG76W2C", "pl": "B0DLJ56QP5", "uk": "B0001VW4F2", "us": "B0013H7JOY" }, "images": { "de": "https://m.media-amazon.com/images/I/71Z4iQhNL3L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61dzTJl4gWL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61CjgOHzTwL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71Ml723MuAL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71Cqoatt7OL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71Wmc2208GL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71QO8bbDREL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/ostrovit-witamina-c-500mg-90-tabs-kwas-l-askorbinowy-odpornosc-antyoksydant-739eaf59-c598-48eb-b994-e5b1ba692d87?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "11,00" } }, { "id": "ca-akg-1g", "product": "Calcium Alpha-Ketoglutarate", "display_name": "Ca-AKG 1 g", "dosage": "1 g", "frequency": "daily", "timing": "breakfast_pills", "level": "Advanced", "brand_hint": "ProHealth / Double Wood", "benefits": [ "Longevity", "Energy" ], "description": "Longevity compound, supports mitochondrial function.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Krebs-cycle intermediate. Asadi Shahmirzadi et al. 2020 (Buck Institute) showed compressed morbidity and ~12% extended median lifespan in middle-aged mice. Human RonDoIn trial (open-label, ProHealth) reported reduced biological age on DNA-methylation clocks; awaiting RCT confirmation.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09CLLQ7XJ", "es": "B0C8JJJ7ZD", "fr": "B0CJCCJ26B", "it": "B0C8JJJ7ZD", "uk": "B09CLLQ7XJ", "us": "B08QB8PQW5" }, "images": { "de": "https://m.media-amazon.com/images/I/51xwjg4oHlL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71isiVftCgL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/81E5SYe4N-L._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/710KPuTYLDL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/51xwjg4oHlL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/612H78156eL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/kenay-ca-akg-alfa-ketoglutaran-wapnia-60-kaps-b4184a4c-847b-43b2-9aa6-9f5ff037ab69?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "50,18" } }, { "id": "cocoa-flavanols-500mg", "product": "Cocoa Flavanols", "display_name": "Cocoa Flavanols 500 mg", "dosage": "500 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "CocoaVia Cardio", "benefits": [ "Heart Health", "Brain Health" ], "description": "Standardized cocoa flavanols for cardiovascular and cognitive health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Standardised cocoa-flavanol extracts have an EFSA-approved health claim for endothelial-mediated vasodilation at 200 mg/day. The 500 mg target lines up with the COSMOS trial dose, which signalled lower CV mortality over ~4 years.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0D25WC8ZP", "es": "B01EQH3J50", "fr": "B0G6W7LGH3", "it": "B075Z7RNCR", "pl": "B0G1Z52J8C", "uk": "B0GHX9WNRH", "us": "B09FVFLYTN" }, "images": { "de": "https://m.media-amazon.com/images/I/71Ff95OXddL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/81TR-0hORwL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/81nxKGyfUmL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/614oRKyY8jL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61ZUJTVUjML._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71dYplR3EVL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/7155505MuKL._AC_SL400_.jpg" } }, { "id": "coq10-100mg", "product": "CoQ10", "display_name": "CoQ10 100 mg", "dosage": "100 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Ubiquinol (Kaneka)", "benefits": [ "Energy", "Heart Health" ], "description": "Mitochondrial energy production and cardiovascular health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Mitochondrial electron-transport-chain coenzyme. Endogenous synthesis declines with age and is suppressed by statins. Bryan picks ubiquinol (the reduced form) since it absorbs better than ubiquinone above ~100 mg.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0BK9HD79H", "es": "B01ASENXGA", "fr": "B07G2JQ7BY", "it": "B01B4YRUA8", "pl": "B01ASENXGA", "uk": "B01ASENXGA", "us": "B002CBXR46" }, "images": { "de": "https://m.media-amazon.com/images/I/71u1YVo2G-L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/51xab8TcDkL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71edVKCOi6L._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61-YKLZLuZL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/51xab8TcDkL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/51xab8TcDkL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71U1sWqaBSL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/ostrovit-ubichinon-q10-100-kap-serce-energia-4f07e7fb-5a3c-4330-b556-299c8ae9b242?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "29,99" } }, { "id": "vitamin-d3-2000iu", "product": "Vitamin D-3", "display_name": "Vitamin D-3 2,000 IU", "dosage": "2,000 IU", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "NOW Foods / Thorne", "benefits": [ "Bone Health", "Immune Support" ], "description": "Bone health, immune function, and hormone regulation.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "2000 IU/day brings most adults into the 30–50 ng/mL serum 25(OH)D range maintenance studies aim for. Bryan adjusts via blood test — start here, retest in 8–12 weeks. Take with a fat-containing meal.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09KLJ7CPQ", "es": "B094YGDVYF", "fr": "B094YGDVYF", "it": "B094YGDVYF", "pl": "B094YGDVYF", "uk": "B09XN6X6H8", "us": "B001UZPY1O" }, "images": { "de": "https://m.media-amazon.com/images/I/51TM0G8-ocL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/81IdIAAEVlL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/81VHYGfMUhL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/81b1bMvAxjL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/81iVKSiHrSL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71jC4wP2UDL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71HcWE6hatL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/ostrovit-vitamin-d3-2000-iu-softgels-60-caps-witamina-d3-na-dwa-miesiace-7434e3a7-ce42-45b5-b0ff-9f2abd23bd7c?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "5,45" } }, { "id": "dhea-25mg", "product": "DHEA", "display_name": "DHEA 25 mg", "dosage": "25 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Advanced", "brand_hint": "Life Extension micronized", "benefits": [ "Hormones", "Vitality" ], "description": "Hormone precursor supporting vitality and healthy aging.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Adrenal hormone precursor that declines ~80% from age 25 to 75. Some longevity practitioners restore to youthful levels; evidence on outcomes is mixed and effects are highly sex-specific (mostly androgenic in women, weakly androgenic in men, modest libido/mood signal in low-DHEA cohorts).", "caveats": [ "Endogenous DHEA peaks in the 20s and declines with age — supplementation is generally only considered for adults 40+ with documented low DHEA-S. Sex-specific effects (androgenic in women, weakly androgenic in men).", "Rx-only in most of the EU including Poland.", "Don't use without a baseline DHEA-S blood test and a clinician's guidance — it shifts the entire downstream hormone cascade (testosterone, estradiol)." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "us": "B004I229X2" }, "images": { "us": "https://m.media-amazon.com/images/I/71mnCqf0dsL._AC_SL400_.jpg" } }, { "id": "vitamin-e-67mg", "product": "Vitamin E", "display_name": "Vitamin E 67 mg", "dosage": "67 mg (100 IU)", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Mixed tocopherols", "benefits": [ "Antioxidant", "Skin Health" ], "description": "Antioxidant supporting skin and cellular health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "67 mg α-tocopherol equivalents ≈ 100 IU. Bryan stays low because higher daily doses (>400 IU) showed a small all-cause mortality increase in the HOPE-TOO meta-analysis. Mixed tocopherols (γ + δ + α) are biologically broader than α-only synthetic forms.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0DN1VRXKC", "es": "B0011FUOBI", "fr": "B08QR16QHH", "it": "B0BZJJC38G", "pl": "B0BZJJC38G", "uk": "B0011FUOBI", "us": "B000MGOX78" }, "images": { "de": "https://m.media-amazon.com/images/I/71i1EYGprXL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61zIVrWPCxL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71o961qBnfL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61NPQ66CgmL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61Lz6R1yIML._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61zIVrWPCxL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71B42pBdsKL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/swanson-witamina-e-naturalna-200-iu-100-kapsulek-c259fe75-4f38-4d5e-8712-4192cd0c5db8?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "21,89" } }, { "id": "fisetin-200mg", "product": "Fisetin", "display_name": "Fisetin 200 mg", "dosage": "200 mg", "frequency": "daily (or pulsed)", "timing": "breakfast_pills", "level": "Advanced", "brand_hint": "Doctor's Best / Double Wood", "benefits": [ "Senolytic", "Longevity" ], "description": "Senolytic compound targeting senescent cells.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Polyphenol with the strongest senolytic signal in mouse models (Yousefzadeh et al. 2018). Some practitioners pulse instead of daily-dose (e.g. 1 g/kg over two consecutive days monthly), but daily 200 mg is Bryan's published approach.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0D2J6DGMP", "es": "B09JWPJ9RJ", "fr": "B09JWPJ9RJ", "it": "B0D2J6DGMP", "pl": "B0FXY9284N", "uk": "B09JWPJ9RJ", "us": "B0081NXW1C" }, "images": { "de": "https://m.media-amazon.com/images/I/51tvftMKJ2L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61UzfYFsHqL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61UzfYFsHqL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/51tvftMKJ2L._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61DC294T59L._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61UzfYFsHqL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/61kxdSGVyWL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/suplement-diety-forest-vitamin-fisetin-200-mg-60-kapsulek-f152d628-accf-4b9d-a5ea-a408bad5736d?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "79,00" } }, { "id": "genistein-125mg", "product": "Genistein", "display_name": "Genistein 125 mg", "dosage": "125 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Advanced", "brand_hint": "Source Naturals", "benefits": [ "Bone Health", "Heart Health" ], "description": "Phytoestrogen supporting bone and cardiovascular health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Soy isoflavone with weak ER-β agonist activity. Bone-density and lipid trials at 50–100 mg/day show small but consistent improvements in postmenopausal cohorts; long-term safety established at moderate doses. 125 mg is on the high end — match dietary soy intake against this.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B08KLZRB1P", "es": "B08KLZRB1P", "fr": "B07XLWGZBJ", "it": "B08KLZRB1P", "pl": "B0BPN38GRF", "uk": "B0BLKP1TW6", "us": "B000EPYQXI" }, "images": { "de": "https://m.media-amazon.com/images/I/81KAdU9SOqL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/81KAdU9SOqL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/51BgDtHzVWL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/81KAdU9SOqL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61Dd7lkItFL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/51Bxl7x74jL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/619xYglCCwL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/izoflawony-sojowe-60-kaps-swanson-6eb8513d-b993-4d32-a008-1c537559e05b?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "36,25" } }, { "id": "ginger-root-1100mg", "product": "Ginger Root", "display_name": "Ginger Root 1.1 g", "dosage": "1.1 g", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Pure Encapsulations", "benefits": [ "Digestion", "Anti-inflammatory" ], "description": "Digestive support and anti-inflammatory.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Standardized ginger (gingerols + shogaols) reduces post-meal nausea and modestly improves fasting glucose / lipid profiles in trials at ~1 g/day. Cox-2-inhibitory mechanism contributes to the anti-inflammatory effect.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0CTR2C2DM", "es": "B0D7QQ6YV7", "fr": "B000GY76MA", "it": "B0DLWZJ8TK", "pl": "B0CK8LYDXH", "uk": "B088TX2N17", "us": "B0019LRYHG" }, "images": { "de": "https://m.media-amazon.com/images/I/71IV8VY99GL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/81C7kfck6PL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61LyEyoXsHL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71Ns6YIHMZL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/713E5NtkQvL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71U3K4YNmiL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71BMvWP5e7L._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/swanson-imbir-540mg-uklad-pokarmowy-trawienie-odpornosc-100-kapsulek-c3e3b7f7-70db-485c-9699-17420fc13f39?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "19,99" } }, { "id": "glucosamine-sulphate-1500mg", "product": "Glucosamine Sulphate 2KCL", "display_name": "Glucosamine Sulphate 2KCL 1,500 mg", "dosage": "1,500 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Doctor's Best", "benefits": [ "Joints", "Mobility" ], "description": "Joint health and mobility support.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Bell et al. 2020 (UK Biobank, ~500k participants): regular glucosamine use linked to ~15% lower all-cause mortality and ~22% lower CV mortality after adjustment. The sulfate form (not HCl) is what's used in osteoarthritis trials. Causation isn't proven — could be healthy-user effect — but downside risk is minimal.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B071LSHYZY", "es": "B00CSUMKRQ", "fr": "B071J51WN6", "it": "B071J51WN6", "pl": "B0BX5PNGRW", "uk": "B071J51WN6", "us": "B000I4C0J2" }, "images": { "de": "https://m.media-amazon.com/images/I/71NhUJBP0eL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/711HiMLTnuL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/710fPEhKrdL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71kip7zfsYL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71RWVAITuGL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/710xLcqKDCL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/51dZbAPq7uL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/oferta/ostrovit-glukozamina-1400-mg-90-kaps-siarczan-2kcl-13966273938?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "25,99" } }, { "id": "hyaluronic-acid-300mg", "product": "Hyaluronic Acid", "display_name": "Hyaluronic Acid 300 mg", "dosage": "300 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "DOCTOR'S BEST / Kiki", "benefits": [ "Skin Health", "Joints" ], "description": "Skin hydration and joint lubrication.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Oral HA partially reaches skin and joint tissue per labelled-isotope studies. Modest skin-hydration RCTs (Asserin 2015) and knee-pain trials (Tashiro 2012) at 120–300 mg/day. Take with food.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0778KNHBG", "es": "B0778KNHBG", "fr": "B0778KNHBG", "it": "B0778KNHBG", "pl": "B0778KNHBG", "uk": "B0778KNHBG", "us": "B003C5F8FW" }, "images": { "de": "https://m.media-amazon.com/images/I/71XtEody7iL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71BcVyTCUkL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/7126nCp8ztL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71jFPi3btgL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61CFPcHOKBL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71XtEody7iL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/7121JUTJbNL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/oferta/naturazi-kwas-hialuronowy-200mg-100-kapsulek-badania-zawartosci-18622054123?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "29,99" } }, { "id": "iodine-125mcg", "product": "Iodine", "display_name": "Iodine (potassium iodide) 125 mcg", "dosage": "125 mcg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "NOW Foods", "benefits": [ "Thyroid", "Metabolism" ], "description": "Thyroid hormone production and metabolic support.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Required substrate for thyroid hormone synthesis — RDA is 150 mcg/day. Bryan's slightly lower 125 mcg from kelp leaves headroom for dietary iodine (sea salt, fish, dairy). Don't go above ~500 mcg without thyroid monitoring; both deficiency and excess cause goiter.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0BTDHQ92N", "es": "B07B9NWQ61", "fr": "B07B9NWQ61", "it": "B0BTDHQ92N", "pl": "B09XP77NNJ", "uk": "B0BQPF8BY9", "us": "B0001T0CL2" }, "images": { "de": "https://m.media-amazon.com/images/I/71hAv-YcTfL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61pQzmVL2qL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61uzGnHhTiL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61UnjnGpTkL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/511zjI5GyNL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61nPIRJ-ocL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/618UEKsSgqL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/suplement-diety-medica-herbs-kelp-jod-kapsulki-60-szt-455b90f8-bb7d-43dd-b986-ef71089ae5ac?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "9,74" } }, { "id": "vitamin-k1-1500mcg", "product": "Vitamin K1", "display_name": "Vitamin K1 1.5 mg", "dosage": "1.5 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Thorne", "benefits": [ "Blood Health", "Bone Health" ], "description": "Blood health and bone support.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Phytomenadione, the dietary K form. Coagulation cofactor and substrate for bone osteocalcin. 1.5 mg is well above the RDA (120 mcg) but matches intakes seen in green-leafy-heavy diets. Bryan stacks K1 + K2-MK4 + K2-MK7 because they have different tissue distributions.", "caveats": [ "Interacts with anticoagulants (warfarin, acenocoumarol). If you take blood thinners, talk to your doctor before starting any K supplement — even small dose changes can shift INR." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B01ARX536U", "es": "B00016XEY2", "fr": "B01ARX536U", "it": "B075TK5BK9", "pl": "B0F445JYTP", "uk": "B075TK5BK9", "us": "B01DUWTJR4" }, "images": { "de": "https://m.media-amazon.com/images/I/7104CNKjl8L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71JdVk5IcRL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71Wo0UaI0aL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61qMaKgITLL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/51OJ2poshxL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61Czu5T-mCL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/51fcrxSsJjL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/gymbeam-witamina-d3-k1-k2-forte-120-kaps-7fa64bae-8465-44d0-a58b-06962229f6fe?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "32,90" } }, { "id": "vitamin-k2-mk4-5mg", "product": "Vitamin K2 MK-4", "display_name": "Vitamin K2 MK-4 5 mg", "dosage": "5 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Thorne / NOW", "benefits": [ "Bone Health", "Heart Health" ], "description": "Directs calcium to bones, supports cardiovascular health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "MK-4 is the K2 form most concentrated in brain, pancreas, salivary glands. Japanese osteoporosis trials use exactly 45 mg/day (10× this); 5 mg is a more conservative consumer dose. Half-life is short (~1–2 h), so daily dosing — not weekly — matters.", "caveats": [ "Interacts with anticoagulants (warfarin, acenocoumarol). If you take blood thinners, talk to your doctor before starting any K supplement." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B01ARX536U", "es": "B075QF2NHB", "fr": "B01ARX536U", "it": "B075TK5BK9", "pl": "B0F445JYTP", "uk": "B075TK5BK9", "us": "B06XSJ9BY9" }, "images": { "de": "https://m.media-amazon.com/images/I/7104CNKjl8L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/610jTVZcmzL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71Wo0UaI0aL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61qMaKgITLL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/51OJ2poshxL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61Czu5T-mCL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/61ZOJeuxuyL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/gymbeam-witamina-d3-k1-k2-forte-120-kaps-7fa64bae-8465-44d0-a58b-06962229f6fe?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "32,90" } }, { "id": "vitamin-k2-mk7-600mcg", "product": "Vitamin K2 MK-7", "display_name": "Vitamin K2 MK-7 600 mcg", "dosage": "600 mcg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Life Extension", "benefits": [ "Bone Health", "Heart Health" ], "description": "Alternative K2 form for cardiovascular and bone health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Activates matrix-Gla protein, which binds calcium in arterial walls and routes it back to bone instead. The Rotterdam Study linked higher long-chain K2 (MK-7) intake with lower coronary calcification and CV mortality. Bryan stacks MK-4 + MK-7 because their tissue distribution differs.", "caveats": [ "Interacts with anticoagulants (warfarin, acenocoumarol). If you take blood thinners, talk to your doctor before starting any K supplement." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B07BG9GM14", "es": "B01N7NI8ZV", "fr": "B091B2KGFJ", "it": "B01N7NI8ZV", "pl": "B0B6FPVFLG", "uk": "B0B6Q6PN1M", "us": "B07RL1J9BV" }, "images": { "de": "https://m.media-amazon.com/images/I/71FmxaK7BIL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61hAiBWA4NL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71R17W7L7bL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61qx7KacBLL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/51y1hX7oeOL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61s8rf9dPcL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/715MvSOKwDL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/naturazi-k2-mk-7-200-mcg-150-tabletek-d0e89814-8987-4041-a0ec-bffbda98eaec?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "7,99" } }, { "id": "lithium-1mg", "product": "Lithium Orotate", "display_name": "Lithium Orotate 1 mg", "dosage": "1 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Advanced", "brand_hint": "Pure Encapsulations", "benefits": [ "Brain Health", "Mood" ], "description": "Neuroprotection and mood stabilization (micro-dose).", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Roughly 1000× below the psychiatric dose. Trace lithium in drinking water has been linked in epidemiological studies to lower suicide rates, lower dementia incidence, and slower cognitive decline. Bryan uses 1 mg as a sub-pharmacological neuroprotection bet.", "caveats": [ "Narrow therapeutic window even at low doses. Don't combine with diuretics, ACE inhibitors, or NSAIDs without medical guidance — they raise serum lithium.", "Avoid in kidney disease, dehydration, pregnancy, or breastfeeding.", "PL listings often use the orotate compound mass (e.g. \"20 mg\") rather than elemental lithium — check the product label before dosing." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0GXPRH5KN", "es": "B0F4DGF3S9", "fr": "B0F8W4GT1Y", "it": "B0FDQCLC1Q", "pl": "B0FXMQ5L7S", "uk": "B0FDQCLC1Q", "us": "B0080MAP6Y" }, "images": { "de": "https://m.media-amazon.com/images/I/414j60QNC5L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71gcWkanFTL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61KSAYE9VUL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61kFux913GL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/51j4O0OC0PL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/81oUfz-M17L._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/7166dNS8jvL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/suplement-diety-life-extension-lithium-kapsulki-100-szt-a69a37be-bee6-4132-b55d-7a81ac9d0522?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "59,51" } }, { "id": "lycopene-10mg", "product": "Lycopene", "display_name": "Lycopene 10 mg", "dosage": "10 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Solgar", "benefits": [ "Heart Health", "Antioxidant" ], "description": "Antioxidant supporting prostate (in men) and cardiovascular health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Carotenoid concentrated in prostate, skin, and eye tissue. Meta-analyses link 7–15 mg/day to small reductions in CV markers and prostate-cancer incidence in observational cohorts. Bioavailability is much higher from cooked tomato (lipid + heat) than raw — supplement form is convenient backup.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B00VJREDSS", "es": "B00WQQUGUK", "fr": "B07F92LGBW", "it": "B07VMNDLFM", "pl": "B00GUEJXZ8", "uk": "B07F92LGBW", "us": "B0013OXEXW" }, "images": { "de": "https://m.media-amazon.com/images/I/719Af8tLuWL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61XbARdeq2L._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61tX5AacL-L._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71zV6EUeRhL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/619eUSxX5iL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61tX5AacL-L._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/717aAGEcpbL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/oferta/likopen-lycopene-10mg-antyoksydant-mezczyzna-prostata-serce-120-kapsulek-13268283277?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "45,00" } }, { "id": "l-lysine-1g", "product": "L-Lysine", "display_name": "L-Lysine 1 g", "dosage": "1 g", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "NOW Foods", "benefits": [ "Collagen", "Immune Support" ], "description": "Collagen production and immune support.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Essential amino acid; collagen-synthesis substrate (paired with vitamin C and proline). Some clinical trials at 1–3 g/day support reduced HSV-1 outbreak frequency and severity by competing with arginine for cellular uptake — that's the most replicated non-trivial effect.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09YS2G8LF", "es": "B084GYSCL9", "fr": "B0BHX2LZYD", "it": "B0BHX2LZYD", "pl": "B0BHX2LZYD", "uk": "B01NAZHJNV", "us": "B0768HGMBY" }, "images": { "de": "https://m.media-amazon.com/images/I/71etZFCP5NL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71k6AJB6I0L._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61xQ9wmkyOL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61CAuRq4GRL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/614tTfhCPiL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71n4R1zV8RL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71rCfHPBAgL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/tabletki-l-lizyna-1000-mg-now-foods-bezsmakowe-weganskie-100-szt-181baeb3-33fe-4a0d-8b59-f06f56f78a2e?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "34,45" } }, { "id": "l-tyrosine-500mg", "product": "L-Tyrosine", "display_name": "L-Tyrosine 500 mg", "dosage": "500 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "NOW Foods", "benefits": [ "Brain Health", "Stress Relief" ], "description": "Neurotransmitter precursor for cognitive function and stress response.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Catecholamine precursor: tyrosine → L-DOPA → dopamine → norepinephrine → epinephrine. Acute-stress studies (cold, sleep deprivation, multi-tasking) show 1–2 g preserves cognitive performance; clinical PKU dosing is much higher. 500 mg is a maintenance dose.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09HXMKZPP", "es": "B000US24LK", "fr": "B09NQ4C27Z", "it": "B09HXMKZPP", "pl": "B003FGJCG4", "uk": "B091TQMHZD", "us": "B0013OUPSE" }, "images": { "de": "https://m.media-amazon.com/images/I/71dfutofN4L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/51Spxszqt6L._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61M1Y2Ke2kL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/71dfutofN4L._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/71yCyVkCOlL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71S5cSRokTL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71DksHVqciL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/ostrovit-l-tyrozyna-600-mg-120-kaps-koncentracja-aminokwas-skupienie-835cee7e-9c98-4e77-91a8-bf3b35a66566?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "20,14" } }, { "id": "spermidine-10mg", "product": "Spermidine", "display_name": "Spermidine 10 mg", "dosage": "10 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Advanced", "brand_hint": "SpermidineLIFE / Double Wood", "benefits": [ "Autophagy", "Longevity" ], "description": "Induces autophagy, cellular renewal, and longevity pathways.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Polyamine that pharmacologically induces autophagy. Mouse models show extended lifespan; human cohort data (Madeo et al., Bredesen Lab) link higher dietary spermidine to lower all-cause mortality. 10 mg is on the high end of consumer wheat-germ extracts.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0GZLWWKBJ", "es": "B0C1BSCRNZ", "fr": "B0C1BSCRNZ", "it": "B0C1BSCRNZ", "pl": "B09WZ51M98", "uk": "B0C1BSCRNZ", "us": "B09NP4MPQB" }, "images": { "de": "https://m.media-amazon.com/images/I/61CowjZpMoL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/91RIUcStirL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/814UEE82TeL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/81J1Lx22t0L._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61YhN5dYErL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/81Sc933zrjL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/51Z3UbONwYL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/oferta/spermidine-15-mg-60-kaps-mozg-pamiec-energia-dlugowiecznosc-serce-18384338630?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "59,00" } }, { "id": "turmeric-1g", "product": "Turmeric", "display_name": "Turmeric 1 g (Curcumin)", "dosage": "1 g", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Meriva / Longvida curcumin", "benefits": [ "Anti-inflammatory", "Joints" ], "description": "Potent anti-inflammatory and joint health support.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Plain curcumin is ~1% bioavailable. Phytosome (Meriva) and SLCP (Longvida) formulations push that to 20–30×; piperine (BioPerine) does ~20×. Without one of those vehicles, oral turmeric does almost nothing. Anti-inflammatory signal at 500–1500 mg/day in osteoarthritis, depression, and metabolic-syndrome RCTs.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B01NCTQFL8", "es": "B01NCTQFL8", "fr": "B01NCTQFL8", "it": "B01NCTQFL8", "pl": "B076F8HYVS", "uk": "B01NCTQFL8", "us": "B0797FSF89" }, "images": { "de": "https://m.media-amazon.com/images/I/610HQiW-hkL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61ltzDf1LFL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61mDwB3P8qL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/81-MxhdnoWL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/61JEUhWv1DL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61pycfVGpPL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/51q98rulXpL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/suplement-diety-medica-herbs-kurkuma-piperyna-kurkuma-kapsulki-60-szt-1487b374-9172-43d4-b914-752e27af1934?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "10,80" } }, { "id": "taurine-2g", "product": "Taurine", "display_name": "Taurine 2 g", "dosage": "2 g", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "NOW Foods", "benefits": [ "Heart Health", "Muscle" ], "description": "Cardiovascular, muscle, and longevity support.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Conditionally essential amino acid; serum levels decline ~80% from young adulthood to old age. Singh et al. 2023 (Science) showed taurine supplementation extended lifespan in mice and improved healthspan markers in monkeys — the strongest single recent longevity result. 2–6 g/day is the consumer dose range.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0924R63CJ", "es": "B0043MPPM4", "fr": "B0B4DR8XNH", "it": "B0CBK8N7B6", "pl": "B0DHT1SVWQ", "uk": "B0BJTYKFWG", "us": "B00663G4ZK" }, "images": { "de": "https://m.media-amazon.com/images/I/71BsF7wKmxL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/71ZQl3MaKPL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61B6f4geXxL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61dd1vA7uFL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/51t0xH15y9L._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61bhrH5HflL._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71nAdzcPbUL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/oferta/ostrovit-tauryna-3000-mg-300-g-czysta-tauryna-aminokwasy-wydajnosc-7732560328?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "19,99" } }, { "id": "zeaxanthin-lutein", "product": "Lutein + Zeaxanthin", "display_name": "Lutein 20 mg + Zeaxanthin 4 mg (3×/wk)", "dosage": "20 mg Lutein + 4 mg Zeaxanthin", "frequency": "3× per week", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Doctor's Best Lutein Zeaxanthin", "benefits": [ "Eye Health", "Antioxidant" ], "description": "Eye health and blue-light protection.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Macular xanthophylls — concentrate in the retina and absorb blue light. AREDS2 trial used 10 mg lutein + 2 mg zeaxanthin daily; Bryan's 20 + 4 mg 3×/wk averages out to roughly the AREDS2 dose. Modestly slows age-related macular degeneration progression in trials.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B09J57ZR1X", "es": "B0C4Y6YVH6", "fr": "B0BJQ8G81C", "it": "B0C4Y6YVH6", "pl": "B01LWLIOCL", "uk": "B0013G4GMS", "us": "B00L9TGGGS" }, "images": { "de": "https://m.media-amazon.com/images/I/81GySLoBMnL._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/61IiXp4fefL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/71aCI2wAVfL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/51AkZ9nBPWL._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/715aaoxZvXL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/71UF4OZyp3L._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/71wei6-GrzL._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/lutimed-forte-30-kapsulek-25mg-luteiny-37e39edf-62d1-4fdc-91c5-69aef4b18b6a?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "12,45" } }, { "id": "zinc-15mg", "product": "Zinc", "display_name": "Zinc 15 mg", "dosage": "15 mg", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "Zinc picolinate", "benefits": [ "Immune Support", "Hormones" ], "description": "Immune function, hormone regulation, and skin health.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Cofactor for ~300 enzymes including those involved in DNA repair, immune signalling, and testosterone synthesis. 15 mg is roughly RDA + a small buffer; chronic intake >40 mg/day suppresses copper absorption and can cause neuropathy. Picolinate form absorbs slightly better than oxide/sulfate.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "asins": { "de": "B0041LXR5O", "es": "B0C9V13XV2", "fr": "B08JGWX5QW", "it": "B01IP9W8CA", "pl": "B0GYQDXGCW", "uk": "B0797NSHQX", "us": "B0797NSHQX" }, "images": { "de": "https://m.media-amazon.com/images/I/51jxXe-qV7L._AC_SL400_.jpg", "es": "https://m.media-amazon.com/images/I/51EK8t6L3OL._AC_SL400_.jpg", "fr": "https://m.media-amazon.com/images/I/61ybgJcIALL._AC_SL400_.jpg", "it": "https://m.media-amazon.com/images/I/61WyhO7VZML._AC_SL400_.jpg", "pl": "https://m.media-amazon.com/images/I/51Fv9S6jPDL._AC_SL400_.jpg", "uk": "https://m.media-amazon.com/images/I/61umF3J2M2L._AC_SL400_.jpg", "us": "https://m.media-amazon.com/images/I/61umF3J2M2L._AC_SL400_.jpg" }, "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/cynk-pikolinian-organiczny-chelatowany-15-mg-wysoko-przyswajalny-90-kaps-ed3bd72f-2815-42fb-927a-44c8599551be?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "9,90" } }, { "id": "aspirin-81mg", "product": "Aspirin", "display_name": "Aspirin 81 mg (3×/wk)", "dosage": "81 mg", "frequency": "3× per week", "timing": "breakfast_pills", "level": "Basic", "brand_hint": "low-dose enteric-coated", "benefits": [ "Heart Health", "Anti-inflammatory" ], "description": "Low-dose cardiovascular protection and anti-inflammatory.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Irreversibly inhibits platelet COX-1 → reduced thrombus formation, plus modest anti-inflammatory and chemoprotective signal in some long-term cohorts. Bryan dosses 3× per week (not daily) to balance benefit vs. bleeding risk — and current guidelines specifically discourage daily aspirin for primary prevention; see caveats.", "caveats": [ "Updated guidance (USPSTF 2022, ESC 2021): daily low-dose aspirin is no longer recommended for primary cardiovascular prevention in most adults — bleeding risk often outweighs the benefit. Talk to your doctor before starting.", "Don't combine with anticoagulants, NSAIDs, or alcohol-heavy regimens — bleeding risk compounds." ], "on_bryan_stack": true, "image": "/img/no-photo.svg", "allegro": { "url": "https://allegro.pl/affiliate?redirect_url=https://allegro.pl/produkt/krka-abrea-75-mg-kwas-acetylosalicylowy-90-tabletek-db2ebf05-14c7-4274-9bf9-2b92c80cb55b?utm_medium%3Dafiliacja%26utm_source%3Dctr_b%26utm_campaign%3D8902aaa9-6bd4-43f8-8111-28eb4c6a3dde", "price": "7,57" } }, { "id": "viviscal", "product": "Viviscal", "display_name": "Viviscal 1 pill", "dosage": "1 pill", "frequency": "daily", "timing": "breakfast_pills", "level": "Basic", "brand_hint": null, "benefits": [ "Hair Growth" ], "description": "Hair growth supplement. Gender-specific formulation.", "notes": null, "source_url": "https://protocol-museum.bryanjohnson.com/#step-2-my-blueprint-supplement-stack", "source_note": "Marine-protein complex (AminoMar) plus biotin, zinc, and silica. Several small RCTs (Glynis 2012; Ablon 2015) report modest hair-density and shedding improvements after 3–6 months in women with self-reported thinning. Mechanism not fully characterized — likely a mix of biotin / amino acid substrate + anti-inflammatory effects.", "caveats": [], "on_bryan_stack": true, "image": "/img/no-photo.svg", "gender_asins": { "de": { "male": "B001E1OTJ2", "female": "B07D8D6T53" }, "es": { "male": "B09ZV5NB9K", "female": "B09ZV5NB9K" }, "fr": { "male": "B09ZV6PVGX", "female": "B09ZV6PVGX" }, "it": { "male": "B001E1OTJ2", "female": "B07D8D6T53" }, "pl": { "male": "B002JPJ2ZS", "female": "B002JPJ2ZS" }, "uk": { "male": "B09ZV8NGFT", "female": "B09ZV6PVGX" }, "us": { "male": "B085S7H7K1", "female": "B085S8DGWT" } } } ]