PHASE 1 STACK (Loading — Days 1-7)
Morning (fasted): Magnesium glycinate 200mg + Vitamin D3 5000 IU + K2 MK7 100mcg
With breakfast: Zinc picolinate 15mg + Copper 1mg (crucial to balance zinc)
Afternoon: Potassium citrate 400mg with largest meal
Evening: Magnesium glycinate 200mg + Glycine 3g before bed
PHASE 2 STACK (Depletion — Days 8-14)
Morning: Vitamin D3 2000 IU only (reduce mineral load)
With meals: Electrolyte salt (sodium + potassium) — no additional mineral supps
Evening: Magnesium threonate 144mg (crosses blood-brain barrier — maintain cognitive mineral levels)
PHASE 3 STACK (Repletion — Days 15-21)
Morning: Selenium 100mcg + Iodine (kelp-derived) 150mcg + D3 5000 IU
With lunch: Calcium glycinate 400mg — NOT with zinc
Evening: Magnesium glycinate 400mg + Boron 3mg (enhances bone mineral density)
PHASE 4 STACK (Maintenance — Days 22-28)
Simplified: D3/K2, magnesium glycinate at bedtime, no additional supplementation unless bloodwork indicates deficit
BLOOD PANEL MARKERS TO TRACK
- Serum magnesium (aim 0.85–1.0 mmol/L)
- RBC zinc (more accurate than serum)
- 25-OH Vitamin D (aim 100–150 nmol/L)
- Serum ferritin (men 70–150, women 50–100)
- Whole blood selenium
- Ionised calcium (not total calcium)
ORDER TIMING TIPS
- Zinc suppresses copper: always dose 1mg copper per 15mg zinc
- Iron blocks zinc: never supplement concurrently
- Vitamin D upregulates magnesium use — increase mag dose when loading D3
- Boron synergises with D3 and oestrogen metabolism
SOURCING
Prefer chelated or glycinate forms over oxide or carbonate — significantly higher bioavailability.
Avoid proprietary blends where individual mineral doses are not disclosed.