Optimize your magnesium supply - Reiner's Magnesium Protocol (V 2.4)
- Dr. Reiner Kraft
- 7 hours ago
- 9 min read
Magnesium is so important for your body and plays a crucial role as a cofactor in more than 300 different metabolic processes and the production of at least 3,000 enzymes . These processes generally involve energy production and mitochondria . Therefore, an optimal supply of this mineral is very important for your overall health.
Magnesium makes the body less sensitive to stress or more resilient to stress.
According to studies (and also my experience here in practice), most of us generally have a suboptimal magnesium supply or even a magnesium deficiency . Therefore, it is worthwhile to address this issue proactively.
However, it's not quite that simple to sustainably replenish your body's magnesium levels. Experience shows that a healthy diet alone is unfortunately insufficient to ensure adequate magnesium intake, let alone correct a deficiency.
Nevertheless, magnesium is one of the most frequently supplemented nutrients – and simultaneously one of the most misunderstood. In practice, it is repeatedly observed that symptoms persist or even change despite magnesium supplementation, without the underlying cause being addressed. The reason for this rarely lies in the magnesium itself, but almost always in the lack of context : its interaction with other minerals, in energy metabolism, and in regulatory processes. This is precisely why it is worthwhile not to consider magnesium in isolation, but to understand it as part of a functional system.
Here I will share my experiences with you and my own magnesium protocol, which can be flexibly adapted based on measurements.
MagFlow - Optimizing magnesium supply
My tried-and-tested magnesium protocol has been continuously refined and adapted over the years. I use it to ensure my body has an optimal supply of magnesium. Here you'll find all the details, including products and dosages , which can be used directly in the EVER app.
In January 2026, I reached version 2.4 . This time, the focus is on further simplification. Last year, I further adjusted the ratios of complex mixtures (typically with 8 different forms), as well as my preferred forms: magnesium taurate , magnesium biglycinate, and L-threonate , to optimize my intracellular magnesium levels. I'll share the current protocol with examples below.
How to measure magnesium
I validate the magnesium protocol through regular measurements on myself and through numerous measurements from my clients. Therefore, I know it works well!
However, accurately measuring magnesium levels is not straightforward. The problem is that serum magnesium remains relatively constant , so a thorough examination should always be performed using a whole blood mineral analysis . This measures both intracellular and extracellular magnesium levels , allowing us to determine the total magnesium content. Unfortunately, this doesn't tell us how magnesium is distributed within the cells, only the total supply.
But even if the value returns to the lower (sometimes even the middle) reference range, experience shows that an intracellular deficiency can still occur.
In my experience, what works best is the combined measurement of whole blood mineral analysis and laser spectroscopy.
This method measures magnesium levels non-invasively in the tissue. This provides a significantly better overview of intracellular magnesium supply. At my epigenetics practice, this can be conveniently performed in just a few minutes (see prevention check ).
For those who want to delve deeper into the topic of magnesium, calcium, and phosphorus, I recommend the following: Website of Helmut Hinghofer-Szalkay . He describes the physiological processes in an understandable way at the biochemical level.
What should be considered when replenishing magnesium?
As I said, replenishing magnesium levels isn't quite so simple. I myself struggled with it for some time, and sometimes not much changed when I measured again.
What I learned is:
It's best to spread the dose over several (at least two) doses throughout the day. Ideally, take one in the morning after waking up and one in the evening before going to bed .
After physical exertion or sporting activity, you usually need an extra dose of magnesium .
Do not take minerals and magnesium with a meal or coffee . This hinders optimal absorption.
The recommended daily allowance (RDA) is generally 400 mg . However, depending on lifestyle factors (high stress, exercise, alcohol, sauna, etc.), the actual consumption can be considerably higher.
Another problem is the low absorption : In order to absorb the required amount of magnesium (0.1 g/d), one must be offered 3 to 4 times that amount in food .
Here, measuring and experimenting are key. I personally take an average of 800-1000 mg of magnesium per day (or even more if needed), divided into 2-3 portions. Regular measurements are essential to determine the actual amount required to build and maintain adequate magnesium levels in the body. This isn't something you can simply guess or rely on.
Taking too much magnesium at once can lead to "disaster pants." This is a sign that you should slow down and reduce the dose.
Since there are at least eight different forms of magnesium, each with different properties, it's worthwhile to increase bioavailability by taking various magnesium complexes . This also allows you to better benefit from the advantages of the different magnesium variants.
Many of the nutrients mentioned here are part of a curated selection of high-quality premium products that we have built up in the EVER shop over the past few years . They were specifically chosen for their quality, bioavailability, and functional synergy. These products can be purchased directly via the EVER app – often with a price advantage of up to 10%.
Common mistakes in magnesium supplementation
(and how to avoid them)
1. Poorly absorbed forms of magnesium
A common mistake is choosing magnesium forms with low bioavailability. Magnesium oxide , magnesium carbonate , or simple effervescent tablets, in particular , are frequently offered as inexpensive products in pharmacies or online, but only a small portion actually reaches the cells . In practice, this means you ingest magnesium, but it barely reaches where it's needed. It's advisable to look for highly bioavailable organic forms or well-designed combinations and to deliberately avoid cheap products.
2. Too low a dosage
A very common misconception is the assumption that one capsule per day – often containing 150–200 mg of magnesium – is sufficient to correct an existing deficiency. However, practical experience shows that a large proportion of people suffer from chronic magnesium deficiency . Such minimal doses are generally insufficient to correct this deficiency. While one may be "taking something," no functional effect is achieved .
It's important to know that magnesium has a natural protective mechanism – excess amounts are largely excreted. This doesn't replace testing, but it does mean that effective doses are necessary to achieve any effect at all. And these doses shouldn't be taken all at once, but rather spread throughout the day.
3. The wrong form – or always the same one
Not every form of magnesium is absorbed equally well by every person. Some benefit from magnesium complexes , while others respond better to single forms . In practice, it can be useful to test different forms instead of relying permanently on a product that barely reaches the cells. What matters is not the label, but the functional absorption in the tissue .
4. Increased consumption is not compensated for.
Another common mistake: magnesium loss is ignored . People who exercise regularly, sweat a lot, go to the sauna, or are under chronic stress use significantly more magnesium. If this increased need is not actively compensated for, the body remains permanently deficient – even with "normal" supplementation.
Especially in these situations, magnesium should be supplemented in a targeted and situation-dependent manner , instead of rigidly adhering to a standard dosage.
Example: Magnesium in the morning (after waking up):
1 capsule of Mitocare Magnesium (150 mg magnesium bound to the amino acid taurine ). If you are subscribed to my newsletter , you will receive a small discount (you will receive a discount code there that you can use in my shop). Magnesium taurate supports your energy levels and has the property of good intracellular absorption.
Alternatively, you can take 1 capsule of a high-quality complex ( Biogena Siebensalz , Natugena Magnesia 7+1 ).
2 capsules of Mitocare Premium Minerals (approx. 80 mg)
That's about 230 mg of magnesium right after waking up. If you need more, you can use up to 4 capsules of the premium minerals, for example. You should also have your exact mineral levels measured (I emphasize the importance of measurements here).
Example: Magnesium taken between meals after exercise, stress, or increased mental performance:
You can take an additional capsule of the above-mentioned magnesium supplements at any time after physical exertion.
Alternatively, you can use Mitocare TaGa Mix (approx. 310 mg magnesium citrate). This contains the two functional sugars galactose and tagatose , which have further benefits for your gut and mitochondria.
Example: Magnesium in the evening (before going to bed):
This is where Mitocare Mineral Sole 7 comes in. It's a liquid Schüssler salt . It helps the body better absorb the magnesium you take through supplements into the cells. You can easily see how well this works over time using laser spectroscopy. Ten drops once a day in the evening should be sufficient.
1-2 capsules of Moleqlar Magnesium L-Threona (approx. 50 mg magnesium per capsule). The only form of magnesium that can cross the blood-brain barrier , thus supporting your brain health. Generally, 1 capsule before bed is a good option.
1-2 capsules Magnesium glycinate (150-300 mg magnesium and almost 2 g glycine). The glycine could improve the quality of your sleep.
That's another minimal amount of approximately 200 mg - 400 mg of magnesium (depending on the dosage).
Another possible and beneficial supplement is magnesium orotate . It is the magnesium salt of orotic acid. It is often used to prevent various disorders (stress, anxiety, muscle cramps, high blood pressure, etc.). This natural compound has the advantage of facilitating the absorption of minerals, such as magnesium, into the cells. I use it occasionally as a course of treatment for a few weeks.
However, it's important to keep the total amount in mind. Up to one gram per day could work well for many.
Adjustments to the daily dose should be validated by measurement (whole blood mineral analysis) and/or laser spectroscopy to establish a good therapeutic target range. Without measurements, doses of 300-500 mg are generally a good maintenance dose, but are insufficient to correct a magnesium deficiency.
Pay attention: As I mentioned at the beginning of this post, magnesium interacts with other minerals in energy metabolism and regulation. That's precisely why it's worthwhile to understand magnesium not in isolation, but as part of a functional system.
An important aspect here is that ideally, you should consume the same amount of calcium .
For example, if I take 800 mg of magnesium, then I should also take 800 mg of calcium (I will describe this in a separate post). There are dependencies here that should definitely be taken into account. It's best to work with an experienced expert (functional medicine practitioner, micronutrient coach, etc.).
My motto in all of this is:
Do, Measure, Learn, ...
Without solid measurements, there is no proper basis for optimization.
Next Steps
To ensure you don't just get stuck in theory, I've already compiled a minimal, practical version of the magnesium protocol – I call it MagFlow – directly in the EVER app . You can view the protocol in detail via the link, integrate it directly into EVER, and customize or expand it as needed.
It's important to note that the magnesium protocol should always be considered within the broader context. It's not an isolated approach, but rather part of a systemic strategy. Therefore, I recommend that you also consider the Longevity Foundation Protocol . You can find the corresponding blog post with all the background information linked here.
If you would like to delve deeper into the connections between magnesium, calcium and phosphate metabolism and work professionally in this field, you will find further content in my Longevity Coach training .
For people seeking more intensive, professional support, there is also the Full Body Reset Program – a four-month, structured support program for a systematic restart.
As always, a sensible approach begins with solid data . A prevention check using laser spectroscopy. This provides a good starting point on which further steps can be built in a targeted and individual manner.
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Relevant literature and studies on magnesium
Dreosti, IE: Magnesium status and health. Nutr. Rev. 53 (1995) 23.
Durlach, J. et al.: Magnesium and therapeutics. Magnes. Res. 7 (1994) 313.
Sojka JE, Weaver CM, Magnesium supplementation and osteoporosis, Nutr. Rev., 53 (1995) 71
Nadler JL, Rude RK: Disorders of magnesium metabolism. Endocrinol. Metab. Clin. NA 24 (1995) 623.
Paolisso, G. et al.: Improved insulin response and action by chronic magnesium administration in aged NIDDM subjects. Diabetes Care 12 (1989) 265.
Schmidt, K., Bayer, W.: Magnesium: Nutritional, metabolic and therapeutic aspects, Volume 5. Verlag für Medizin Dr. Ewald Fischer GmbH, Heidelberg (1986)
Shils, M.: Magnesium. In: Ziegler, EE, Filer, LJ (Eds.): Present knowledge in nutrition. /. ILSI Press, Washington DC 1996.
Stebbin, JB et al.: Reactive hypoglycemia and magnesium. Magnesium Bull. 4 (1982) 131.
Basin et al. Magnesium and Health: Implications for Health and Disease https://journals.physiology.org/doi/pdf/10.1152/physrev.00012.2014
Coudray, C., et al. "Study of magnesium bioavailability from ten organic and inorganic Mg salts in Mg-depleted rats using a stable isotope approach." Magnesium research 18.4 (2005): 215-223. (Study on the bioavailability of ten organic and inorganic magnesium salts in magnesium-depleted rats using the stable isotope method)
Brilla, Lorraine R., and Timothy F. Haley. "Effect of magnesium supplementation on strength training in humans." Journal of the American College of Nutrition 11.3 (1992): 326-329. (Effect of magnesium supplementation on strength training in humans)
Lindberg, Jill S., et al. "Magnesium bioavailability from magnesium citrate and magnesium oxide." Journal of the American College of Nutrition 9.1 (1990): 48-55. (Magnesium bioavailability from magnesium citrate and magnesium oxide)
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