what's the easiest way to make sure I get as much potasium as I need. I notice that potasium and other multi vitamins at the store usually only supplies about 3% of the daily requirement.

Also, are there any other vitamins or minerals I should be concerned about that the daily requiremants don't get met by the average multi vitamin.

The vitamin I'm taking right now is basically a walmart brand I believe but I checked the label and it seemed to be identical to a lot of the name brands that were also on the shelf.

thanks!

Donnie, there are a few supplements that go well with LCing that are not supplied in sufficient quantity in a multi -vitamin. They are:

Potassium
Best supplemented at 400mg daily until maintenance and even then on very hot days and when you're engaged in intense exercise. The cheapest and easiest way to get potassium is to use a salt substitute like NuSalt or Morton's Light Salt. I've been sprinkling this on my foods for a year now - it means one less pill to pop (or 4 as most potassium supplements come in 99mg size). 1/8th of a teaspoon of salt substitute will give you anywhere from 350 - 500 mg of potassium.

Potassium can help with the fatigue and blah feeling that often accompanies the start of LCing

With potassium it is important that you be well hydrated when you take it - and if you're on any medications or have any heart problems you should consult your doctor first.

Magnesium and Calcium
Cal and mag usually come in a combination mineral supplement. This is because they complement each other so well. Magensium allows calcium (and many other minerals in your body) to do its (their) job(s). Calcium should be citrate/malate or chelated - don't get carbonate (trust me on this) - it's very had to apsrob and can cause tummy troubles. The ratio is usually 2:1 (333mg cal / 167 mg magnesium) - RDA is 1000-1500 mg of Calcium depending on age and sex and 400-600mg for mag also depending on age and sex. Try to space the dose out throughout the day; one pill with each meal and one an hour before bed. magnesium has a very soothing quality to it and it can help you sleep better.

Mag and cal deficiencies will present most commonly as muscle spasms and cramps - this usually happens the first few days into LCing. They go away almost immediately.

HTH
Nat

Are there any paticular foods that I should be eating that would be high in potasium? or calcium and magnesium for that matter?

Many foods are naturally high in potassium.

• 1 can (7 oz/ 200g) sockeye salmon - 1,391mg
• 1 medium california avocado - 1,097mg
• 1/2 pkg (5 oz/ 140g) spinach - 824mg
• 1 medium stalk broccoli - 526mg
• 1/3 cup natural sunflower seed kernels - 331mg
• 1/2 cup canned diced tomatoes - 290mg
• 1 Tbsp dutch process unsw. cocoa powder - 254mg
• 2 Tbsp peanut butter - 214mg
• 1/8 tsp potassium-salt substitute - 325 to 500mg

Calcium rich foods:

• Swiss cheese 1 slice (1 oz.) 272 mg
• Red salmon 1/2 cup (3-1/2 oz.) 259 mg
• Ricotta 1 ounce 257mg
• 1 oz. cheddar cheese 204 mg
• 1 oz. American cheese 174mg
• 3 oz. sardines with bones 345mg
• 3 oz. salmon with bones 99mg
• 3 oz. shrimp, canned 145mg
• 4 oz. tofu, processed with calcium sulfate 145mg
• 1 cup oysters 90mg
• 1/2 cup collards 179mg
• 1/2 cup kale 103mg
• 1/2 cup bok choy 126mg
• 1/2 cup turnip greens 126mg

Magnesium rich foods:

• Kelp 100 grams 760mg
• Alfalfa 100 grams 230mg
• Avocado, Florida, 1/2 med 103mg
• Almonds, dry roasted, 1 oz 86mg
• Seeds, pumpkin, 1/2 oz 75 mg
• Nuts, mixed, dry roasted, 1 oz 66mg
• Spinach, cooked, 1/2 c 65mg
• Peanut butter, 2 Tbs. 50mg
• Avocado, California, 1/2 med 35mg

N

Just what I was looking for! And to think, I was looking for extra potassium & totally by coincidence I had 3/4 of a CA Avocado today! Good to know.

Just what I was looking for! And to think, I was looking for extra potassium & totally by coincidence I had 3/4 of a CA Avocado today! Good to know.

Bumping for Cher!
N

Thanks Nat...

Just wrote down all the potassium rich foods