Daily Supplements: What I take every day and why measuring makes the difference

I get one question more often than almost any other:

"Reiner, what do you actually take yourself?"

A fair question. Anyone who talks about epigenetics , cellular energy , and longevity should also say how much of that translates into their own daily life. So here's my honest answer, with the reasons behind it. And with the part that's often forgotten: When does sensible supplementation end and blindly swallowing supplements begin?

Why most supplement strategies fail

Like many others, I started with a whole shelf full of little containers. Many were well-intentioned, some were superfluous, and some were simply a waste of money. I see three common misconceptions.

The first: more is better. While this may often have no effect on water-soluble vitamins, it's not the case with fat-soluble vitamins and minerals. The second: taking by feel rather than by need. What my neighbor lacks, I certainly don't. The third: buy once, never look at it again. But nutritional levels change with the seasons and throughout life.

My approach wasn't to abandon everything. It was to simplify and then measure selectively. The result was a concise baseline, plus a mechanism to adjust it.

Daily supplements I can't do without

These are the building blocks, the daily supplements that I actually keep on my table. Not a bestseller list based on sales figures, but my personal selection. You can find them all bundled together in the Reiner's Daily Basics collection .

Omega-3 oil . Most people don't get enough of the essential fatty acids EPA and DHA through their diet. They are building blocks of every cell membrane and a key factor in regulating inflammation. Interestingly, the supply status can be measured: the so-called Omega-3 Index, which is the proportion of EPA and DHA in red blood cells. A low index is considered an independent cardiovascular risk marker, with a target range of around 8 percent being considered favorable.¹ That's precisely why Omega-3 is a regular part of my routine.

Vitamin ADEK Oil . The four fat-soluble vitamins A, D, E, and K in a precisely dosed oil. Especially during the darker months, this is my go-to supplement. Why is it so important? In Germany, around 30 percent of adults don't have sufficient vitamin D levels, and this figure rises significantly during the winter months.² This isn't a minor issue; it affects almost one in three people. Importantly, vitamin D is fat-soluble and is stored in the body. More on this below, because this is precisely where supplementation differs from overdoing it.

Premium Minerals and Magnesium Glycinate . Minerals are the silent workers of metabolism. Magnesium alone is a cofactor in several hundred enzymatic reactions. The insidious thing is that serum levels don't accurately reflect a deficiency because over 99 percent of magnesium is located intracellularly. Researchers therefore refer to an often undetected, subclinical magnesium deficiency as an underestimated risk factor.³ Premium Minerals provides me with a broad range of trace elements, while Magnesium Glycinate offers a well-tolerated depth of effect.

Longevity Complete and Cell Energy . This is about the cellular level and energy. Both contain building blocks related to NAD⁺, the central coenzyme of energy metabolism, the level of which declines with age. In a placebo-controlled study, the NAD⁺ precursor nicotinamide riboside was well tolerated and measurably increased NAD⁺ levels in healthy middle-aged and older adults.⁴ Add to that coenzyme Q10 and active vitamin B2 for the mitochondria, our cellular powerhouses. This is my energy foundation.

The collection contains a total of 16 products, sorted by popularity, including astaxanthin, organic virgin olive oil, and creatine. Here is the full list .

Tip for saving money: Register for free in the EVER app and get up to 10 percent off your order. No subscription, no costs.

What you can do without measuring

The beauty of this foundation is that you can address many of these aspects without extensive testing. A broad, well-dosed basic supply of omega-3, water-soluble vitamins, minerals, and cell cofactors is a sensible and safe starting point for most people. Excess water-soluble vitamins, for example, are largely excreted by the body. So you don't need to visit a lab to provide your body with a solid foundation.

And why measuring makes the difference

A good foundation is the beginning, not the end. With some nutrients, more isn't necessarily better. The body stores fat-soluble vitamins like vitamin D, and there's also such a thing as too much mineral. Those who consistently take high doses without a plan can easily miss their target. Then there's the individual component: your needs depend on your diet, genetics, lifestyle, and the time of year. This is precisely where guesswork ends and measurement begins.

That's why we created EVER Precision . No appointment, no lab visit. You conveniently collect your blood at home using a finger prick test, and we analyze 27 selected blood parameters in a German partner lab. From this, your personalized supplement plan is created, reviewed and approved by an expert from the EVER network. You see in black and white what your body truly needs, in what dosage, and what you can confidently do without.

And because values change, it's not just a snapshot. We'll retest after 3 and 6 months. This way, you can see if your plan is working, and we'll adjust it together. All this as an annual membership for €365, which is just €1 a day . Cancel anytime, no minimum term.

If you get there early, it's doubly worthwhile: With the code EVER_EARLY_ACCESS you can save 36 euros on the [price] until July 6th. Membership . Anyone who wants the full picture of their biology can even get a €100 discount on the DNA and microbiome add-on with the same code.

In short

• A short, honest base beats a full shelf.

• My daily base provides you with a solid basic supply of Omega-3, fat-soluble vitamins, minerals and cell cofactors, without you having to measure anything first.

• When it comes to vitamin D and minerals, it's worth looking at the actual values so you can dose them precisely instead of guessing.

• EVER Precision turns "approximate" into "exact" and verifies the plan as it progresses.

Start with the basics that I use every day. And when you want to take the next step, let's look together at what your body is telling you.

To your health.

Your,

Reiner

References

1. Harris WS, by Schacky C. The Omega-3 Index: a new risk factor for death from coronary heart disease? Preventive medicine. 2004;39(1):212-220. doi:10.1016/j.ypmed.2004.02.030. https://pubmed.ncbi.nlm.nih.gov/15208005/

2. Rabenberg M, Scheidt-Nave C, Busch MA, Rieckmann N, Hintzpeter B, Mensink GBM. Vitamin D status among adults in Germany – results from the German Health Interview and Examination Survey for Adults (DEGS1). BMC Public Health. 2015;15:641. doi:10.1186/s12889-015-2016-7. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-015-2016-7

3. DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668. doi:10.1136/openhrt-2017-000668. https://openheart.bmj.com/content/5/1/e000668

4. Martens CR, Denman BA, Mazzo MR, et al. Chronic nicotinamide riboside supplementation is well-tolerated and elevates NAD⁺ in healthy middle-aged and older adults. Nature Communications. 2018;9:1286. doi:10.1038/s41467-018-03421-7. https://www.nature.com/articles/s41467-018-03421-7

Note: Dietary supplements are not a substitute for a balanced diet or medical treatment. The studies mentioned describe mechanisms and supply conditions; they do not constitute a promise of healing for any single product.