Bryan Johnson's Creatine Dosage
Biohacker Bryan Johnson, known for his relentless pursuit of longevity through the Blueprint protocol, follows a regimented supplement schedule guided by data from over 200 biological markers. His approach to supplementation is precise and purposeful, including his daily intake of creatine.
His morning routine, which begins at around 5:30 a.m., involves a specific wake-up drink that contains several key ingredients, including creatine. The documentation of his regimen explicitly lists the amount of creatine he consumes.
The Morning Blueprint Drink
Bryan Johnson's day begins with his signature "Green Giant" wake-up drink or a variant of his morning supplement stack. This beverage is the vehicle for his daily creatine intake. His published routine specifies the following combination of supplements in his morning beverage:
- 1 scoop of Blueprint Longevity Mix
- 11 g of collagen protein
- 2.5 g of creatine
- ½ tsp of prebiotic galactooligosaccharides
- 1 tsp of inulin
This reveals that the specific amount of creatine Johnson takes is 2.5 grams per day. This is a maintenance dose, designed for consistent support rather than a temporary loading phase. The consistency of this dosage reflects his data-driven methodology, where steady, predictable inputs are prioritized to measure biological responses accurately.
Creatine's Role in the Blueprint Protocol
Creatine is not just a supplement for muscle building in Johnson's protocol; its benefits are viewed through a broader longevity lens. In the context of his routine, creatine is included to provide several key benefits beyond just athletic performance.
- Cognitive Function: Creatine is known to support brain health by increasing phosphocreatine stores in the brain, which can help with focus and mental clarity.
- Cellular Energy: By aiding in the production of ATP, the body's primary energy source, creatine helps fuel high-intensity exercise and overall cellular function.
- Muscle Health and Recovery: As a compound essential for skeletal muscle, creatine helps with muscle repair and recovery, which is crucial given Johnson's rigorous 60-90 minute daily workout regimen.
Johnson's use of a lower, consistent daily dose is a deliberate choice, aligning with scientific evidence that shows a loading phase is not necessary to achieve full benefits over time.
Comparison of Bryan Johnson's Creatine Protocol
The table below contrasts Bryan Johnson's specific creatine intake within the Blueprint protocol with general creatine recommendations for both loading and maintenance phases.
| Protocol Aspect | Bryan Johnson (Blueprint) | Typical Maintenance Dose | Typical Loading Phase |
|---|---|---|---|
| Daily Dosage | 2.5 g | 3–5 g | 20–25 g (split into multiple doses) |
| Duration | Consistent, long-term | Consistent, long-term | 5–7 days, followed by maintenance |
| Intake Method | Mixed into a single morning drink | Can be taken anytime, often post-workout | Multiple servings throughout the day |
| Rationale | Data-driven optimization, lower stress on kidneys | Effective for saturating muscle stores over time | Rapidly saturates muscle creatine stores |
Potential Rationale for a 2.5g Dose
Bryan Johnson's protocol is rooted in a philosophy of minimizing risks while maximizing data-backed benefits. The choice of a 2.5-gram dose, which is on the lower end of standard maintenance, could be influenced by several factors:
- Renal Health: His team of doctors likely monitors his kidney function closely. While creatine is generally safe for healthy kidneys at typical doses, a lower dose can further mitigate any potential, albeit minimal, strain, especially within a complex regimen with other supplements.
- Reduced Side Effects: For some individuals, higher doses of creatine can cause minor gastrointestinal discomfort. A lower dose reduces this potential risk. Bryan's own Blueprint creatine product is 5g per serving, but he personally consumes less in his drink.
- Synergistic Effects: In the Blueprint protocol, creatine is just one of over 100 compounds. It is consumed alongside other nutrients like amino acids, collagen, and prebiotics. It's possible the combined effects of the entire stack mean a lower creatine dose is sufficient to achieve his desired biomarkers. His longevity stack has many ingredients that work together for overall health.
- Data-Driven Customization: Given that Johnson adjusts his protocol based on real-time biomarker data, the 2.5g figure is likely the optimal dose his medical team has determined for his body, rather than a one-size-fits-all approach.
Conclusion
Bryan Johnson takes a precise and consistent 2.5-gram dose of creatine daily, consumed in his morning beverage. This is not a high-dose loading strategy but a steady, evidence-based maintenance approach designed to support muscle and cognitive function within his larger Blueprint protocol. His emphasis on a lower, consistent intake reflects a meticulous, data-driven methodology that prioritizes long-term health, safety, and biomarker-driven optimization. For those considering creatine, his example highlights that a moderate, sustained dose can be effective, especially when combined with a comprehensive health regimen and monitored closely. More information about the Blueprint protocol can be found on his official website Blueprint Protocol.
