Meds & Supplements
Full stack · Alexander Kloppers
⚠️
Jalramet + Diaglucide must be taken with Meal 1 every day without exception. Diaglucide (Gliclazide) is a sulfonylurea — skipping or delaying causes hypoglycemia risk. Never skip Meal 1.
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.
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MEALS
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Alexander
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00:00
Morning Check-In
🩸
GLUCOSE
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🏋️
GYM
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😐
FEELING
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😤
STRESS
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WATER INTAKE
0.0 / 3.0L
+250ml
+500ml
+750ml
💊
MEDS + SUPPLEMENTS
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Evening Close-Out
🌙
Available from 18:30 — tick off your day, carry over what's left, dump what's on your mind.
⚔️ SOLO MISSIONS
VIEW ALL →
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IDEAS INBOX
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