The ABCs of Vitamins & Minerals
We hear that getting enough vitamins and minerals is critical to our health, but we don’t always get the full details on what we need and why. Without understanding what each vitamin and mineral does, it can be hard to know if we are getting enough of them or if we need to consider a supplement. Having a greater awareness of your nutritional needs may help you lead a healthier life.
What’s the difference between vitamins and minerals?
Vitamins and minerals are often listed together because they are both essential for our bodies. Though similar in what they do for us, vitamins and minerals are different in where they are found.
Vitamins are organic compounds made by either plants or animals. Some species can produce a vitamin naturally while others cannot. For example, dogs can produce their own vitamin C, but humans need to get vitamin C from our diets.¹ As humans, we need to get most of our daily vitamin intake through diet, environmental exposure, or supplementation. This is necessary because as our bodies are not capable of producing most vitamins, or we produce too little of them compared to what we need.
Minerals are elements found in the earth and food and are divided into two categories: macrominerals and trace minerals. Macrominerals are beneficial in larger quantities while trace minerals are beneficial in smaller quantities.² We typically get our daily intake of minerals from the foods we consume, such as nuts and seeds, leafy greens, eggs, and more. In some cases, your doctor may recommend consuming more or less minerals; you may need to take a supplement if you don’t get enough of a mineral in your diet, but you may need to eat less of certain minerals if they are not healthy in larger quantities or if a medication you are on impacts those levels.³
Not all elements actually fit neatly into the vitamin and mineral categories—there’s antioxidants, flavonoids, fatty acids, and more—but those all listed out don’t roll off the tongue as well. In this case, we use “vitamins and minerals” as a catch-all for the building blocks that our bodies need.
Which vitamins and minerals do I need daily?
Depending on your health and your level of activity, you may need more or less of certain vitamins to properly fuel your bodies. Generally, this is a list of some vitamins and minerals that you should be adding to your regimen daily.
It is worth noting here that though these vitamins and minerals have been studied in relation to their benefits, very few have been proven definitively to improve any conditions. If you choose to add a supplement for any of these, remember that supplements are not FDA-approved, and none of the claims that come along with those have been reviewed or verified by them.
Alpha-Lipoic Acid ⁴
This powerful antioxidant is produced in the body and assists in regenerating other antioxidants, like vitamins E & C. Although this antioxidant is naturally produced in the body, some people may need to take an alpha-lipoic acid supplement to help manage a surplus of oxidants caused by chronic diseases or metabolic disorders. Alpha-lipoic acid has been linked to several health benefits and may be used to:
- Help reduce nerve pain
- Reduce risk of chronic disease
- Support healthy levels of inflammation
- Boost skin health
B12 Vitamins ⁵
Vitamin B12 is an essential vitamin that is not produced naturally in the body but is found in animal products. Consuming meat, fish, and dairy may help provide the daily recommended amount of vitamin B12. Here is a list of potential health benefits from taking vitamin B12:
- May help red blood cell formation
- May improve mood
- May benefit brain and memory
- May support healthy hair, skin, and nails
Looking for a B12 supplement? Shop our Vitamin B Complex that is available online!
Calcium ⁶
The body needs calcium to build and maintain strong bones and is the most abundant mineral in the body. Stored in your bones and teeth, calcium helps your muscles move and your nerves carry messages from the brain. Calcium may have a few positive effects on your health:
- May increase bone mineral density
- May reduce risk of preeclampsia in some pregnant women
- May help muscle growth and recovery
- May support bone health
D Vitamins ⁷
Vitamin D works to help absorb calcium into the body and is actually a hormone (or prohormone), despite the name. Vitamin D is most often acquired through sun exposure—when the skin is exposed to the sun’s UVB rays, the body produces vitamin D. Besides the sun, it can be found in fatty fish, egg yolks, cheese, mushrooms, and more. Vitamin D has similar possible health benefits to calcium and it also may support:
- Bone and teeth health
- Healthy immune system
- Brain health
- Healthy inflammation levels
Looking for a Vitamin D supplement? Check out our Vitamin D3, available in our online store.
Elderberry ⁸
This fruit from the Sambucus tree has long been used to help ease cold and flu symptoms and help boost the immune system. Elderberry is loaded with antioxidants and contains certain compounds that may be beneficial to your health. Elderberry may help with:
- Supporting healthy skin
- Supporting the immune system
You can shop our Elderberry supplement online here!
Folic Acid ⁹
Folic acid is another term for a type of vitamin B (vitamin B9 to be exact) and is found in leafy greens, citrus fruits, and beans. Extra amounts of this water-soluble vitamin leave the body through urine, meaning the body does not store folic acid. Because of this, it’s important to get a regular supply through diet or supplements. This vitamin may have many functions, including:
- Supporting cell function and tissue growth
- Working to create, use and break down proteins (in combination with vitamin B12 and vitamin C)
- Helping formation of red blood cells
Ginkgo ¹⁰
The leaves and seeds from the Ginkgo biloba tree have often been used in traditional Chinese medicine. In more modern research, ginkgo extract (which is made from the ginkgo tree leaves) is more commonly used. Many ginkgo supplements are rich in antioxidants and may:
- Support healthy inflammation levels
- Support circulation and heart health
- Boost mood
- Help manage headaches and migraines
Iron ¹¹
Iron is an essential mineral needed to support a healthy circulatory system. The body needs iron to make hemoglobin, which helps red blood cells carry oxygen throughout the body. Without proper levels of iron, the body becomes anemic and can have a host of issues from that, including lack of energy, memory issues, and a lowered ability to fight off infections. Iron can be found in meat and seafood; it is commonly supplemented, especially in those with vegetarian or vegan diets. The benefits of getting enough iron may include:
- Healthy circulation
- Healthy energy levels
- Improved exercise performance
- Increased cognition
Lutein ¹²
Part of the carotenoid family (what gives vegetables their bright orange, red, or yellow color), lutein is full of antioxidants and is known to be used to help boost eye health and vision. Lutein is found in the retina, concentrated mostly in the back of your eye, and may contribute to several health benefits including:
- Healthy inflammation levels
- Healthy vision
- Healthy eye tissue
- Reduction in cell loss
Our Eye Support supplement contains Lutein and is available online.
Magnesium ¹³
Found in leafy greens, nuts, seeds, and beans, magnesium plays a crucial role in brain and body function. It helps with energy production, protein formation, muscle movements, and more. Although this mineral is found in certain foods, it is often supplemented as most people don’t get enough through diet alone. Here are some potential health benefits of magnesium:
- Supports balanced mood
- Supports heart health
- Support healthy bones
- Supports healthy sleep patterns
Looking for a product with magnesium? Our Magtein supplement contains magnesium L-threonate to support brain health.
Omega-3 Fatty Acids ¹⁴
These “healthy fats” are fatty acids found in foods like salmon, flaxseed, and chia seeds. Omega-3 fatty acids are not produced in the body and need to be obtained from diet or supplementation. ¹⁴ These fatty acids play a vital role in your cell membranes and are concentrated in high levels in your eyes and brain. Other health benefits may include:
- Supporting heart health
- Supporting energy levels
- Supporting endocrine system
- Lowering risk of blood clots
We go a step further than just Omega-3s! Our BiOmega 3-6-9 offers additional support and is available online.
Probiotics ¹⁵
Probiotics are “friendly” bacteria that live in the gut and can be found in foods like yogurt, sauerkraut, kimchi, and more. Increasing your probiotic intake, including through supplementation, is especially encouraged when taking an antibiotic; antibiotics can often cause the gut bacteria to become imbalanced. Some benefits of consuming probiotics may include:
- Weight management support
- Healthy digestion
- Immune support
- Healthy skin
Note that probiotics and prebiotics are very different and should not be confused. Prebiotics are essentially what feeds the probiotics. If you are looking with a product that has both, try our Cranberry Probiotics with Prebiotics!
Quercetin ¹⁶
This flavonoid is found in many fruits, vegetables, and drinks and cannot be made by the human body. Quercetin contains powerful antioxidants that may contribute to heart health along with many other health concerns, including:
- Healthy inflammation levels
- Healthy allergy response
- Lowered risk of infections
- Healthy blood pressure levels
Turmeric ¹⁷
A plant in the ginger family, turmeric is a readily available spice. Both turmeric and its main component curcumin (what gives turmeric its yellow color) have numerous health benefits. Historically, turmeric was used for skin disorders, upper respiratory tract, joints, and the digestive system. Today, turmeric is used in ways that may support:
- Healthy joints
- Healthy digestion
- Healthy allergy response
- Healthy mood
If you are looking for a product with the benefits of turmeric, try our Curcumin with Black Pepper!
Zinc ¹⁸
Zinc is a mineral found in the body’s cells and plays a vital role in cell growth, division, and the activity of enzymes, proteins, and DNA. Since the body cannot make zinc, it is necessary to get it from foods like meat, fish, whole grains, dairy, and more. Besides supporting cell health, zinc can help support:
- Immune health
- Wound healing
- Blood clotting
- Sense of taste and smell
Even with a better understanding of some main vitamins and minerals, we recommend talking with your healthcare team (including your team at our pharmacy!) before making any major change in diet or supplementation. Not only can they help you evaluate what may best fit your needs, they can also discuss how medications you are taking could impact your vitamin and mineral levels. If you are taking any supplements, make sure to tell your pharmacist and doctor!
Sources:
- https://www.medicalnewstoday.com/articles/195878
- https://www.healthline.com/nutrition/foods-with-minerals
- https://medlineplus.gov/minerals.html
- https://www.forbes.com/health/supplements/alpha-lipoic-acid-benefits/
- https://www.healthline.com/nutrition/vitamin-b12-benefits
- https://ods.od.nih.gov/factsheets/Calcium-Consumer/
- https://www.medicalnewstoday.com/articles/161618
- https://www.medicalnewstoday.com/articles/323288
- https://medlineplus.gov/ency/article/002408.htm
- https://www.healthline.com/nutrition/ginkgo-biloba-benefits
- https://www.verywellhealth.com/iron-supplements-benefits-4178814
- https://www.healthline.com/health/lutein-for-eyes
- https://www.healthline.com/nutrition/magnesium-benefits
- https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
- https://www.healthline.com/nutrition/probiotics-101
- https://www.medicalnewstoday.com/articles/324170
- https://www.nccih.nih.gov/health/turmeric
- https://www.healthdirect.gov.au/zinc
Do you know how PBMs are affecting your meds?
For most pharmacy patients, it will come as no surprise that prescription medication costs are huge in the media right now. From congressional hearings to Mark Cuban’s drug company, drug pricing is at the forefront of the minds of legislators and patients alike.
In a study published in 2022, three in four adults in the United States said that prescription medication costs are unaffordable, and nearly one in three adults reported that they haven’t taken their medications as prescribed due to costs.¹
What many people may not realize is that pharmacy benefit managers (PBMs) are at the center of the conversation regarding rising drug prices. Because of the complexity and lack of transparency in the process between the patient, pharmacy, insurer, and drug manufacturer, most Americans are unaware of the sizeable role PBMs play in their health care.
What are PBMs?
PBMs are a part of the drug supply chain and act as middlemen between drug companies, insurers, and pharmacies. The Center for American Progress defines PBMs as “negotiating entities” that “contract with health insurance plans to develop and administer pharmacy benefits, including negotiating with drug manufacturers to develop the plan’s formulary and negotiating with pharmacies to develop the plan’s pharmacy network.”²
PBMs are responsible for negotiating the drug manufacturer’s cost savings, the insurer’s covered medications, and the pharmacy’s reimbursements from insurers. They can also be more directly involved by reimbursing the retail pharmacy on the insurer’s behalf.
Both public and private insurers use PBM services, including Medicaid, Medicare Advantage, employer-sponsored, and individual market plans. The PBMs make money by charging these insurers for their services, acquiring rebates from drug manufacturers, and receiving payments from insurers, wholesalers, and retail pharmacies.²
The graphic below, created by the Center for Improving Value in Health Care (CIVHC), illustrates the flow of funds between healthcare entities, including PBMs. CIVHC explains, “Drug manufacturers set prices and sell drugs to wholesalers, which then sell them to retail outlets, like a local pharmacy. Drug rebates refer to compensations provided by manufacturers to PBMs, typically negotiated between the buyer and payer (insurer or PBM). Rebates are typically provided by a manufacturer to a PBM, which in turn shares rebates with health insurance payers to help reduce the cost of specific drugs.” ³
How do PBMs affect patients?
When working as intended, PBMs allow smaller healthcare entities more negotiating power with drug manufacturers, wholesalers, and insurers. In actuality, the PBMs are often making significant profits that are not shared within the supply chain—and often at the expense of those entities. There are three main ways that PBMs’ methods affect patients:
1. Spread Pricing
The Center for American Progress defines spread pricing as “a compensation scheme under which a PBM reimburses a network pharmacy less than the insurer pays to the PBM for a drug, and the PBM retains that difference as profit.”² When PBMs engage in spread pricing, it can drive up the medication costs and insurance premiums for patients.
Because of the lack of transparency into the prices insurers are contracted to pay pharmacies, PBMs can receive payments from insurers higher than what the PBM pays the retail pharmacy.² In many cases, the insurer is overcharged, and the pharmacy is underpaid.
2. Patient Steering
According to Pharmaceutical Research and Manufacturers of America (PhRMA), spread pricing drives up medication costs because the size of the rebates the PBM receives from the insurer often reflects the price of the medicine. This means that PBMs may favor medicines with high list prices and higher rebates when developing formularies, but no existing legislation requires these middlemen to disclose their negotiated rebates to patients, health insurance companies, state agencies, or employers.⁴
To be included in more favorable formulary positions, drug manufacturers are incentivized to raise their prices so that PBMs select the drugs that make them the most profit. Unfortunately, this cost is passed to the patient, and the patient’s medication options are limited to those higher-cost drugs included in the insurer’s formulary.
3. Limiting Pharmacy Options
Patient steering does not end with the choice of medications; it can also affect where the patient can fill those medications. Put simply, PBMs have connections to some pharmacies and do not negotiate for other pharmacies to be preferred. Some PBMs and pharmacies are owned by the same companies, so the PBMs are inclined to steer patients to use those pharmacies to keep the money within the business. For example, the National Community Pharmacists Association (NCPA) cites that the CEO of CVS Health owns one of the nation’s largest PBMs and pocketed $36.5 million in 2019.⁵
PBMs don’t just own retail pharmacies—they also own mail-order and specialty facilities. NCPA states that in 2017, the top four specialty pharmacies were all owned or co-owned by a PBM. ⁵ This is significant because, according to Adam J. Fein, Ph.D., president of Drug Channels Institute (DCI), specialty drugs’ share of the pharmacy industry’s total prescription dispensing revenue was nearly 40% in 2023 and continues to increase.⁶
Without information transparency or negotiating power, independent pharmacies are not only losing money on low reimbursements but also losing patients transferring to in-network pharmacies favored by PBMs. We’re currently seeing the effect of these transfers regularly in the news—as pharmacies lose profits and lose patients, they are forced to close. This can cause “pharmacy deserts” that leave patients with even fewer options and less access to care than before.
What can we do to put an end to unfair PBM practices?
To stop PBMs from manipulating the system, legislation must change how PBMs are paid. PhRMA recommends that state policymakers act to fix this problem by requiring that PBMs pay a fee based on the value of the service they provide, not the price of the medicine. Legislation may include limiting reimbursements from rebates, contracting with state-sponsored health programs to limit rebates, and banning price spreading.⁴
If you are passionate about lowering medication costs, decreasing premiums, and retaining the freedom to choose your pharmacy, contacting your state representatives is a great start! By letting representatives know you care about proposed PBM policies and support reform, you can help enact valuable change in our healthcare system. To learn more about state-by-state regulations, visit ncpa.org/pbm-reform.
Sources:
² https://www.americanprogress.org/article/5-things-to-know-about-pharmacy-benefit-managers/
³ https://civhc.org/2022/05/15/plaintalk-blog-what-is-a-drug-rebate/
⁵ https://ncpa.org/sites/default/files/2020-09/ncpa-response-to-pcma-ads.pdf
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