Calcium supplement?

[yogamommy5]

If you cut out milk, and have either no dairy or only one serving of cheese per day, should you supplement calcium?

It seems from what I read that magnesium is more important to supplement than calcium? And also that we should supplement potassium?

I am currently supplementing with an iron free multivitamin, chromium picolonate, omega 3 fish oil capsules and vitamin B6. I have been on the plan 4 weeks. Should I get some more supplements?

[deirdra]

I get my calcium & magnesium together in a 2:1 or 1:1 supplement that also contains Vit D. I take it before bed as it can make you sleepy. Magnesium can have a laxative effect, so don't take more than 200 mg at the start. I don't supplement with potassium but use "No Salt" on my food instead.

The idea that you need dairy to get enough calcium is propaganda from the dairy industry. Leafy greens can provide a lot more calcium than dairy.

Check out: http://www.nutritiondata.com/tools/nutrient-search

[Tad]

That's a good site I hadn't seen before, but make sure when you do your search you select "based on 100-gram serving" and not "based on 200-calorie serving". It makes a HUGE difference for things like leafy greens and coffee, which you'd need to consume barrels of to get 200 calories. I noticed that when it said I could get almost 16 grams of Mg from restaurant-prepared espresso :eek: It turns out that would have to come from 200 cups...