Blueprint Review: Are Bryan Johnson's Supplements Unhealthy?

Blueprint Review: Are Bryan Johnson's Supplements Unhealthy?

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Blueprint is a longevity protocol that's been going viral recently due to its controversial founder Bryan Johnson whose stated aim is to live forever. The program contains health advice and also supplements and food products for sale.

But are Bryan Johnson's products well-formulated to support longevity? Have they been proven effective in clinical trials? Do they contain any questionable additive ingredients? And how do real users rate and describe the effects of the Blueprint protocol?

In this article we'll answer all of these questions and more, as we analyze the ingredients in two popular Blueprint health products to give our take on whether or not they're healthy, and whether or not they're likely to support longevity.

We'll feature unsponsored user reviews of the program and discuss whether or not it's been proven effective in human trials.

Essential Capsules Ingredient Analysis

Blueprint Essential Capsules ingredients

The active ingredients in Blueprint Essential Capsules, which is a multivitamin, are shown above.

The vitamin and mineral section is somewhat similar to a traditional multivitamin.

We're unconvinced that consumers without a deficiency in vitamins or minerals benefit from their supplementation, particularly in some specific cases.

Vitamin E, for instance, may even have a pro-aging effect according to a medical review published in the Gerontology journal.

This vitamin is included at 447% of the Daily Value (DV), and we would strongly advise consumers to speak with a doctor before taking such a relatively high dose of a fat-soluble vitamin for extended periods.

The other active ingredients in this formulation are relatively non-standard for a multivitamin.

Genistein was shown to have anti-inflammatory effects in a 2017 medical review.

Nicotinamide riboside is clinically shown to have anti-aging effects in humans, as we documented in our Tru Niagen reviews article.

Spermidine has been shown in research studies to "modulate aging" according to a medical review published in the Aging and Disease journal.

The inactive ingredients in Blueprint Essential Capsules, shown below, should be safe and non-toxic:

Blueprint Essential Capsules inactive ingredients

Overall, we consider Blueprint Essential Capsules to be better-formulated and more likely to have an anti-aging effect than the average multivitamin on the US market.

We don't currently recommend this product, because it contains a relatively high dose of at least one fat-soluble vitamin, and because we haven't seen enough human safety data with most anti-aging ingredients to be comfortable making a recommendation in this category.

Real People Try Blueprint

A YouTube creator named Sierra Clark tried the Blueprint morning routine for 30 days in a video with over 230,000 views:

Bryan Johnson's YouTube channel has a video with strangers testing one of his anti-aging diets:

Macadamia Bar Ingredient Analysis

Blueprint Macadamia Bar ingredients

The ingredients in Blueprint Macadamia Bar are shown above.

Nearly all of the ingredients in this formulation are nutritionally-rich whole foods.

Macadamia nuts were shown to have favorable effects on cholesterol levels when consumed, in a 2008 clinical trial.

Cocoa powder may benefit both physical and mental health according to a 2013 medical review that goes as far as to suggest that this compound may "be used for the prevention/treatment of...cancers."

Flaxseeds are rich in fiber and are clinically shown to have an anti-obesity effect.

There is only one ingredient we consider to be mildly questionable from a long-term health perspective.

Allulose is a form of added sugar.

While this compound is clinically shown to have favorable effects on blood sugar, as we documented in our Magic Spoon reviews article, this ingredient doesn't really blend with the whole food ethos of Blueprint, and we'd prefer a whole food sweetener like maple syrup in its place.

Overall, we consider Blueprint Macadamia Bar to be considerably healthier than the average protein or nut bar on the market.

Is Blueprint Clinically Proven to Work?

Blueprint clinical claims

While the Blueprint website contains some clinical claims, as shown above, these claims appear to be based on testing done on Bryan Johnson.

While this is certainly a unique and interesting endeavor, this is not standard clinical research involving larger pools of participants, which is better for minimizing potential study design bias.

This is to say that whether or not Blueprint is effective in Bryan Johnson doesn't necessarily mean it will be effective in the average individual. Only when the protocol is studied in large-scale human trials can it be validated as clinically proven to be effective.

We hope that Bryan Johnson funds such trials in the near future.

Blueprint on a Budget?

A YouTube creator named "tylmarple" has a video testing whether or not it's possible to eat the Blueprint diet on only $400 per month:

Blueprint Pros and Cons

Here are the pros and cons of Blueprint in our opinion:


  • Likely to improve human health
  • May have anti-aging effect
  • Multivitamin is better-formulated than average
  • Nut bar is significantly healthier than average
  • Company appears to be funding early-stage clinical research


  • Multivitamin contains relatively high doses of some fat-soluble vitamins
  • Nut bar doesn't contain exclusively whole food ingredients
  • Expensive
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Bryan Johnson's Blueprint protocol has the potential to improve human health.

The multivitamin sold by the company is better-formulated from a safety and efficacy perspective than the average multivitamin in our opinion.

However, we don't currently recommend it due to a relatively high dose of vitamin E.

The nut bar sold by the company is healthier than the average nut bar in the US. It's comprised almost entirely of nutritionally-rich whole foods.

It appears that Protocol's clinical tests are conducted exclusively on Bryan Johnson at the time of publishing this article, and we hope that the company funds more standard clinical research with other human trial participants to validate the model.

If Blueprint does so, we would consider recommending this program.