The Nexus

1

Zinc Complex

Dis-Chem Gold · 60 tabs or 120 tab value pack

~R145.99 (60s) · R159.99 (120s) — buy the 120 tab pack

DOSE

3 tabs daily = 24.9mg Zinc + 60mcg Selenium + 30mcg Biotin

TIMING

Morning meal only
MEAL 1 ⚠️ NEVER with Magnesium

FORM

Zinc Picolinate — high bioavailability form

WHY YOU'RE TAKING THIS

Testosterone production, sperm DNA integrity, immune function, tissue repair. Zinc and Selenium compete for absorption with Magnesium — this is why they're always morning, Magnesium always night.

2

Magnesium Glycinate

Biogen · 60 tabs

~R290–R350

DOSE

1–2 tabs daily = 250–500mg elemental Mg + 600–1200mcg Boron

TIMING

30–60 min before bed
BEFORE BED ⚠️ NEVER with Zinc

FORM

Glycinate — best absorbed, gentlest on stomach

WHY YOU'RE TAKING THIS

Sleep quality, muscle recovery, nerve function, reducing fatigue, blood sugar regulation, chronic pain management. Glycinate form crosses the blood-brain barrier — better sleep onset than oxide or citrate forms.

3

Ubiquinol CoQ10

Solal · 60 caps

~R779.99

DOSE

2 caps daily

TIMING

Morning — with fattiest meal
MEAL 1 FAT SOLUBLE

FORM

Ubiquinol (active form) — 8x better absorbed than standard CoQ10 (ubiquinone)

WHY YOU'RE TAKING THIS

Mitochondrial energy production, sperm DNA fragmentation protection, antioxidant defence under diabetes-related oxidative stress. Metformin depletes CoQ10 — this directly counteracts that depletion.

4

Methylcobalamin B12

Solal · 60 tabs

~R270.99

DOSE

1 tab daily — dissolve under tongue (sublingual)

TIMING

Morning — sublingual before swallowing
MEAL 1 ⚠️ SEPARATE from Vitamin C by 2hrs

FORM

Methylcobalamin — active form, better than cyanocobalamin

WHY YOU'RE TAKING THIS

Correcting Metformin-induced B12 depletion — this is non-negotiable on long-term Metformin. Nerve function and thigh tingling (suspected B12 neuropathy contributing to meralgia paresthetica). Energy, mood, DNA synthesis, sperm health. Vitamin C degrades B12 — always separate by at least 2 hours.

5

Vitamin D3 + K2

NRF · 30 caps (buy 90 cap bulk at Clicks)

~R149.99 (30 caps) · Buy 90 cap bulk for better value

DOSE

2–4 caps daily = 2000–4000 IU D3 + 20–40mcg K2 + 55–110mcg Selenium

TIMING

Morning — with fattiest meal
MEAL 1 FAT SOLUBLE

FLAG

Vitamin D blood level NOT YET TESTED — get tested at next Dr Botha visit

WHY YOU'RE TAKING THIS

Insulin sensitivity, testosterone support, immune function, bone health. K2 directs calcium to bones not arteries — critical when supplementing D3. Each cap also adds 27.5mcg Selenium — cross-check total selenium intake across all supplements. Target: 150–200mcg total daily.

6

Omega-3 Isolate 1000mg

Biogen · 90 softgels (buy 90+90 value pack)

~R199.99–R219.99 (90s) · Buy 90+90 value pack

DOSE

2 softgels morning + 2 softgels evening = ~1200mg EPA+DHA daily

TIMING

Split dose — always with food
MEAL 1 MEAL 3

CONTENT

180mg EPA + 120mg DHA = 300mg combined per softgel

WHY YOU'RE TAKING THIS

Cardiovascular health, systemic inflammation reduction, insulin sensitivity, sperm DNA protection, brain and nerve function, joint support for chronic pain. Split dosing improves absorption and reduces fish burps.

7

Vitamin C 1000mg

Biogen · 60 caps

~R199.99

DOSE

1 cap daily = 1000mg Ascorbic Acid

TIMING

Meal 2 — separated from B12
MEAL 2 ⚠️ 2hrs away from B12

WHY YOU'RE TAKING THIS

Antioxidant protection, immune function, collagen synthesis for joint and tissue repair, sperm DNA protection, supports iron absorption. Works synergistically with Vitamin E. Moved to Meal 2 specifically to protect B12 absorption.

8

Selenium 100mcg

Solgar · 100 tabs

~R259.99

DOSE

1–2 tabs daily — cross-check total selenium across all supplements first

TIMING

Morning meal
MEAL 1

⚠️ FLAG

You already get Selenium from Zinc Complex (60mcg) and D3+K2 (55–110mcg). Total target: 150–200mcg/day. Calculate before adding standalone Selenium.

WHY YOU'RE TAKING THIS

Sperm DNA fragmentation protection, antioxidant defence, thyroid function, immune support. Critical fertility supplement given 7-year conception journey. Do not exceed 400mcg total daily — selenium toxicity is real.

9

Vitamin E 400 IU

Dis-Chem Gold · 60 caps — confirm d-alpha tocopherol on label

~R150–R180 (check in store)

DOSE

1 cap daily = 400 IU d-alpha tocopherol

TIMING

Morning — with CoQ10 and D3
MEAL 1 FAT SOLUBLE

FORM

d-alpha tocopherol (natural) — NOT dl-alpha (synthetic). Check label.

WHY YOU'RE TAKING THIS

Antioxidant protection, sperm DNA integrity, cell membrane protection. Works synergistically with Vitamin C and Selenium — the three form a powerful antioxidant trio for sperm DNA fragmentation and fertility. Anti-inflammatory support for chronic injuries.