Nutritional Supplements

Skepticism is the main thought I have had when it comes to nutritional supplements. However, based on blood tests and suspectibility to illnesses like cardio-vascular disease and diabetes following are some of the supplements. For each of them I mention, my basis for the research. However, I still need more evidence from blood tests to prove efficacy of any of them.

  • Blueprint Essential Capsules - These capsules provide essential vitamins, CoQ10 (to prevent heart illness), Glucaraphanic converts to Sulfophrance (which is documented to prevent cancer), Spermidine (researched to increase longevity in mice). Bryan Johnson has much more on his regimen and a good review of these is done by near
  • Ashwagandha - I take it in powered form in my protein shake. It is known to cause some stomach upset but I do fine with it.
  • Triphala - Triphala is mix of Amla, Bhabitki and Haritaki. Its known to help with digestion. I take 1 tbsp in my protein shake.
  • Vitamin D - In addition to Blueprint Essential I like the liquid form as Vitamin D3 help with bone strenthg. I take in liquid form in my protein shake.
  • Wheatgrass - 1 tbsp in protein shake known to help with Digestion.
  • Protein Powder - Well its pea protein, essential to helps with daily protein intake for a vegeterian.
  • Astaxanthin - This support skin health through antioxidant activity and is all natural. I’ve actually seen good skin results from it, Bryan Johnson also takes a version of this. Update: Q1, 2025
  • Magnesium 380mg - After sometimes getting cramps from running, I started taking Magnesium for Muscle health and its proving to be useful (no clinical/ blood work proof yet). Update: Q1, 2025

Aug 20, 2025 Update - Potential Add-ons

  • Omega-3 (algal oil): Testa or Nordic Naturals - Plant-based source of EPA/DHA for cardiovascular and brain health
  • K2 (MK-7): Thorne (higher dose) or NOW (standard 100 mcg) - Works synergistically with Vitamin D for bone and cardiovascular health

Blueprint Essentials Stack Complete Breakdown

For reference, here’s the complete contents of Blueprint Essential Capsules:

Core Vitamins & Minerals:

  • Vitamin D3 (2000 IU, 250% DV)
  • Vitamin E (67 mg, 447% DV)
  • B-complex: B1, B2, B3, B6 (near full daily coverage)
  • Folate (200 mcg DFE, 50% DV, methylated form)
  • B12 (125 mcg, 5200% DV, methylcobalamin form)
  • Biotin, pantothenic acid (above DV)
  • Minerals: Zinc (15 mg, 136%), Selenium (28 mcg, 51%), Iodine (200 mcg, 133%), Manganese, Boron, Lithium (low-dose orotate)
  • Calcium (50 mg, negligible), minimal magnesium or iron

Special Longevity Compounds:

  • Nicotinamide riboside (300 mg) - NAD+ booster for mitochondrial health
  • Broccoli seed extract (200 mg glucoraphanin) - Converts to sulforaphane for cellular detox
  • Fisetin (100 mg) - Senolytic properties for anti-aging
  • Luteolin (100 mg) - Anti-inflammatory flavonoid
  • Ubiquinol CoQ10 (100 mg) - Heart and mitochondrial support
  • Spermidine (10 mg) - Autophagy and longevity support
  • Probiotic L. acidophilus (4B CFU) - Gut health

nutrition with caution

Resources

Apart from above, I recommend reading: