Bryan Johnson vs Rhonda Patrick

Extra Virgin Olive Oil

Cold-pressed extra virgin olive oil, a cornerstone of Mediterranean and longevity diets. Rich in polyphenols and oleic acid.

Dark Chocolate (85%+ Cacao)

High-cacao dark chocolate rich in flavanols and antioxidants. Studies link regular consumption to improved cardiovascular health, lower blood pressure, and enhanced cognitive function.

Raw Macadamia Nuts

Raw, unsalted macadamia nuts prized for their high monounsaturated fat content and low omega-6 to omega-3 ratio. A favored fat source in longevity-focused diets for their anti-inflammatory profile.

Collagen Peptides

Hydrolyzed collagen peptides that support skin elasticity, joint health, and connective tissue repair. Easily dissolved in hot or cold liquids for convenient daily supplementation.

Organic Blueberry Powder

Freeze-dried organic blueberry powder concentrated in anthocyanins and antioxidants. Supports cerebrovascular health, cognitive function, and cellular protection against oxidative stress.

Vitamin D3 (5000 IU)

High-potency vitamin D3 supplement providing 5000 IU per serving to support optimal blood levels. Essential for immune function, bone health, and mood regulation. One of the most widely recommended supplements among longevity researchers due to widespread deficiency.

Omega-3 Fish Oil (High EPA)

High-potency omega-3 fish oil supplement with elevated EPA content. Supports cardiovascular health, reduces systemic inflammation, and promotes healthy brain function and mood regulation.

Magnesium (Threonate/Glycinate)

Highly bioavailable magnesium in threonate or glycinate form for superior absorption. Supports deep sleep quality, cognitive function, and nervous system relaxation. Magnesium threonate is particularly valued for its ability to cross the blood-brain barrier.

Sulforaphane / Broccoli Sprout Extract

Concentrated sulforaphane from broccoli sprout extract, a potent activator of the body's Nrf2 antioxidant pathway. Supports detoxification, reduces inflammation, and has been extensively studied for its cellular protective properties. Best absorbed when taken with a source of myrosinase.

Broccoli Sprouts

Fresh broccoli sprouts or sprouting seeds, the richest natural source of sulforaphane. Three-day-old sprouts contain 10-100 times more sulforaphane than mature broccoli. Easy to grow at home with a sprouting kit for a continuous supply of this powerful phytonutrient.

Vitamin C

High-quality vitamin C supplement supporting immune function, collagen synthesis, and antioxidant defense. Essential for tissue repair and iron absorption. Liposomal forms offer enhanced bioavailability compared to standard ascorbic acid.

Creatine Monohydrate

Pure creatine monohydrate, one of the most well-researched supplements in sports science. Supports muscle strength, power output, and emerging research suggests cognitive benefits. Safe for long-term daily use at 3-5 grams per day.

NAD+ Precursor (NMN/NR)

NAD+ precursor supplement in NMN (nicotinamide mononucleotide) or NR (nicotinamide riboside) form. Supports cellular energy production and DNA repair by boosting NAD+ levels, which naturally decline with age. A cornerstone supplement in many longevity-focused protocols.

Melatonin (Low Dose)

Low-dose melatonin supplement to support natural circadian rhythm and sleep onset. Research suggests doses of 0.3-1 mg are often more effective than higher amounts for improving sleep quality. Also studied for its antioxidant properties and potential anti-aging benefits.

Zinc (Picolinate)

Zinc picolinate supplement offering superior absorption compared to other zinc forms. Supports immune function, hormone production, and wound healing. Important for maintaining testosterone levels and thyroid health, particularly in those with dietary deficiencies.

Probiotics (Multi-Strain)

Multi-strain probiotic supplement containing diverse beneficial bacteria to support gut microbiome health. A balanced gut microbiome is linked to improved digestion, immune function, and mental well-being. Look for formulas with clinically studied strains and high CFU counts.

Glutathione (Liposomal)

Liposomal glutathione supplement for enhanced absorption of the body's master antioxidant. Glutathione plays a critical role in detoxification, immune support, and protecting cells from oxidative stress. Liposomal delivery bypasses digestive breakdown for greater bioavailability.

Vitamin K2 (MK-7)

Vitamin K2 in the MK-7 form supports proper calcium metabolism, directing calcium into bones and teeth while preventing arterial calcification. Works synergistically with vitamin D3 to optimize bone mineral density and cardiovascular health. Essential for activating proteins involved in blood coagulation and vascular protection.

Folate (Methylfolate 5-MTHF)

Bioactive methylfolate (5-MTHF), the body-ready form of folate critical for DNA synthesis, repair, and methylation. Unlike synthetic folic acid, methylfolate bypasses the MTHFR enzyme conversion step, making it effective for individuals with common MTHFR gene variants. Supports homocysteine metabolism, neural tube development, and red blood cell formation.

Calcium (1000mg)

Calcium is essential for bone health, muscle function, and cardiovascular health throughout life. Adequate calcium intake helps prevent osteoporosis and supports proper nerve transmission and blood clotting. Longevity experts recommend calcium supplementation, especially for older adults, to maintain bone density and reduce fracture risk with aging.