From Bryan Johnson to budget longevity: 3 supplements backed by science

Bryan Johnson, the millionaire tech entrepreneur best known for founding Braintree (the parent company of Venmo), has become the face of a radical anti-aging movement. After selling his company to PayPal for $800 million, Johnson redirected his time and fortune toward a single mission: reversing the aging process. His Blueprint protocol is a tightly optimized health routine that includes dozens of supplements, continuous biomarker monitoring, and a strict, algorithm-driven diet.

Most of us aren’t working with a million-dollar health budget, and that’s totally okay. You don’t need full-body MRIs or a personal team of doctors to start feeling better, thinking clearer, and aging more gracefully. The good news is that science has highlighted a few simple, affordable supplements that actually make a difference. Here are our top three picks that are easy to find, budget-friendly, and backed by solid clinical research.

1. Creatine Monohydrate

What it does: Creatine is most widely known for improving physical strength and muscle performance. However, its benefits extend far beyond the gym. Research has shown that creatine supports energy metabolism in the brain and may help prevent cognitive decline. A 2023 systematic review published in Nutrients found that creatine supplementation improved working memory and executive function, especially in older adults and vegetarians who often have lower baseline levels (Avgerinos et al., 2023).

How to use it:Take 3 to 5 grams of creatine monohydrate per day. It is tasteless and dissolves easily in water, smoothies, or yogurt. There is no need to cycle or load it. Consistency is key for long-term benefits.

2. Taurine

What it does: Taurine is an amino acid that plays important roles in mitochondrial function, cardiovascular health, and antioxidant defense. A groundbreaking 2023 study in Science showed that taurine supplementation increased lifespan in mice and improved health markers in middle-aged monkeys (Singh et al., 2023). These findings have positioned taurine as a strong candidate for supporting longevity in humans.

How to use it: Take 1 to 3 grams of taurine daily, either as a powder or in capsule form. The powder dissolves easily in hot or cold drinks like tea or smoothies and has no noticeable taste.

3. Cacao (High-Flavanol Cocoa Powder)

The cacao plant, scientifically named Theobroma cacao, is an evergreen tree in the Malvaceae family, known for its fruit, which contains cocoa beans used to produce chocolate

What it does: Cacao is rich in flavanols, which are plant compounds shown to improve blood vessel function, reduce inflammation, and support brain health. A randomized controlled trial published in The American Journal of Clinical Nutrition found that high-flavanol cocoa improved vascular function and reduced blood pressure(Heiss et al., 2010). Other studies have shown that cocoa flavanols may enhance memory and processing speed, especially in older adults.

How to use it: Use 1 to 2 tablespoons of natural (non-alkalized) cocoa powder each day. You can mix it into oatmeal, smoothies, or warm water with cinnamon. Be sure to avoid Dutch-processed cocoa, as it contains far fewer beneficial flavanols.

You don’t need a fancy health budget to start taking care of your body and mind. Creatine, taurine, and cacao are all affordable, easy to work into your day as part of a balanced diet, and backed by strong science. When used regularly, these 3 simple supplements could help boost your energy, support your brain, and keep you feeling stronger as you age.