ok I have reread carefully and realise:
that for each calcium i need:
Calcium source= 1 400-mg calcium + vitamin D tablet,
or 1 cup/225ml of non-dairy milk + D
or organic cow's milk + D= 300mg calcium & 120IU's of D (Please avoid all dairy if you are lactose intolerant)
therefore it would be helpful to buy a supplement that gives me 1400mg of calcium and 120IU's of vitamin D. That would be 1,200mg total, which includes foods. Chances are you'll only want to take 500 to 800mg of calcium supplementation. Consider taking 300mg of magnesium a day too. I hope that makes sense.
I can use dietary calcium instead of the supplement but I must take the vitamin D with each meal
Yes, that would be a good idea. You can take up to 2,000IU a day right now, until the sun is strong enough that you can make it in your skin.If you're in the UK, that might not be until May.
At each main meal I have to take/eat one of these:
1 flax seed oil capsule,
Or 1 Tbs. flax seed meal,
or 1 fish oil capsule,
or fatty fish from list Yes, but if you are thinking about becoming pregnant, consider fish 2 to 3 times a week (only). Shoot for low mercury fish such as sardines.
Can you please confirm this? Many thanks