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Magnesium Protocol. Safest & Most Effective Multivitamin Menu for Everyday


What foods to eat every day for optimal health and get the right nutrients? This is a tough topic in the world full of controversial information and current toxic environment. The easiest way we can think of is to get a magic bottle of multivitamins and think we are doing our best for our health. However, we never know if these pills are doing anything to our body or maybe even harming us. 

No doubt food is best we can use to nurture our body. Every vitamin requires lots of co-factors to be efficiently absorbed into our system and the vitamins in food usually come with their own co-factors, while pills in the bottle usually come isolated with no co-factors. 

The below recommendations are based on suggestions of Morley Robbins and his Magnesium protocol. Morley Robbins encourages to consume mostly food-based vitamins and discourages using multi-vitamin supplements in general. He suggests a few supplements like Magnesium and Taurine for general well-being. Most people are deficient in Magnesium and the body does not do good when it has this kind of deficiency. Magnesium is as important as air and water, says Morley Robbins. He provides a very valuable information about general well-being and shares his knowledge in his “Magnesium Advocacy Group”.

I like the idea of getting the vitamins mostly from food and I love this Magnesium protocol which is not only about Magnesium supplementation. The below protocol is about getting essential vitamins from foods, supporting adrenal health and avoiding Magnesium deficiency. This “Multivitamin-Multimineral Menu” provides the body with food-based B vitamin complex, food-based vitamin B12, Taurine, Minerals, Magnesium, Iodine from Kelp, Selenium from Brasil nuts, Boron from Prunes, Food-based Vitamin C, Cod liver oil, Silica and other food-based nutrients. 

Foods to Eat Every day: Daily Food-based Natural Vitamins & Minerals

Consume these foods and/or supplements to nourish your body with natural Vitamins & Minerals:

Before breakfast:

With Breakfast: 

  • Bee pollen for B vitamins: slowly work up to 1/2 tsp (every day);
  • Beef Liver Pills for B12 and other nutrients: 4 pills every day or 4-6 oz fresh liver once a week;
  • Taurine to support liver copper metabolism: slowly work up to 500-1000 mg a day;

1-2 hours After Breakfast:

With Lunch:

1 hour After Lunch:


  • 3 brazil nuts a day for Selenium;
  • 5-9 prunes a day for Boron or 1-3 mg of Boron supplement a day;

With Dinner:

Before Bed:

Other recommendations:

  • Magnesium Foot Soaks – 3 times a week;
  • Epsom Salt Baths – at least once a week;
  • Eat a diet high in Healthy Fats, High in Protein and low in Carbohydrates. 



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1 Comment

  1. Charles says:

    I make our magnesium supplements to give us 400-500 mg/day.
    Here is an excellent one -magnesium malate:
    8.7g MgO + 30g malic acid Place in a pot with 600ml water & heat to about 55 C. 20ml gives about 200mg Mg.
    Other Mg supplements which I make are magnesium citrate, magnesium bicarbonate (as ‘Unique Water’ -alkalises the body) & magnesium ascorbate (a form of vit C). All made from MgO. The citrate & malate ions are also needed by the body. My wife & I (both elderly) suffer from night cramps. These became less after supplementing with boron (as borax), then inclining the bed at 5 deg. No more after increasing Mg to over 400mg -especially taking the malate in the evening.

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