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Combating 7 of the Most Common Nutrient Deficiencies

06/01/2023

For most, having a healthy lifestyle is a top priority. Eating a balanced diet and exercising regularly are often the first things people think of when looking to make positive lifestyle changes. However, many people who are active and eat well can still have nutrient deficiencies without realizing it.

Drug-Induced Nutrient Depletion

While we take prescription medications to improve health, many medications (prescription and over-the-counter) can also deplete the body of essential vitamins, minerals, and enzymes the body needs to function optimally. This depletion in nutrients is more specifically a result of drug-nutrient interactions that influence food intake, nutrient digestion, absorption, distribution, metabolism, and much more.¹ Some medications interfere with the absorption of nutrients, others lead to increased excretion of nutrients, and some block the body’s production of certain nutrients. The list goes on. Eventually, these nutritional deficiencies can become significant and cause severe side effects, especially when the medications are taken for long periods as nutrient deficiencies tend to develop gradually over time.²

 

How to Avoid Drug-Induced Nutrient Depletion

With America’s increasing reliance on prescription medications (50% of adults regularly take one prescription medication and 20% take three or more), avoiding nutrient depletion can be difficult, but it’s possible.¹ The best way to avoid drug induced nutrient depletion is to talk with your pharmacist. Be honest about what side effects you are experiencing and ask them to review which nutrients might be depleted by your regimen. Consult with your doctor or pharmacist about what supplements may be right for you, or if your regimen can be modified to reduce your risk.

combat common nutrient deficiencies with vitamins & supplements

Common Nutrient Deficiencies and How to Avoid Them

To make up for nutrient deficiencies, there are many over-the-counter vitamin and supplements options — so many that it can be hard to figure out which ones could benefit you. Choosing the vitamins and supplements that are right for your body and lifestyle can be overwhelming, but educating yourself on the nutrient effects from your current medication regimen and learning about the most common nutrient supplement options and their properties can help to alleviate this stress.

1. Iron

Iron is crucial for growth and development, increased energy, better brain function, and healthy red blood cells.³ If you typically incorporate red meats in your diet, you should get enough iron. However, the amount of iron you need may increase during times of rapid growth and development, like puberty and pregnancy.³ Vegetarians and vegans may also need more iron if they are not incorporating plant-based iron-rich foods like white beans, lentils, spinach, kidney beans, and nuts.⁴

2. Vitamin D

Vitamin D helps the body absorb calcium, which is vital for our bone health. But don’t we get Vitamin D from the sun? Yes, we do, however, more than 40 percent of Americans don’t spend enough time in the sun each day to achieve this. Vitamin D intake is also diminished by wearing sunscreen, taking anticonvulsants, and it is not commonly found in food.³ Consult your doctor or pharmacist today about whether you should add a Vitamin D supplement to your daily regimen.

3. Vitamin B12

A B-complex vitamin is made up of eight different B vitamins, most notably vitamin B-12. Vitamin B-12 creates and sustains your energy supply by breaking down foods and identifying the micronutrients your body needs. Vegans and vegetarians are most susceptible to vitamin B-12 deficiency because many B vitamins are found in animal products.³

Vitamin B-12 deficiency is prevalent in those that have metabolic abnormalities like type 1 and type 2 diabetes patients. Additionally, B-12 deficiency is also associated with gestational diabetes.⁴ If you are at risk, consult with your doctor of pharmacist about incorporating a B-12 supplement and/or modifying your diet to include more B-12 rich foods.

4. Calcium

Calcium is a mineral necessary for fortifying bones and teeth. As individuals age, their bone density decreases, making supplement with calcium crucial for bone health. However, more than 40 percent of the U.S. population does not consume enough calcium in their diet.³ If your diet is not rich in dairy, broccoli, nuts, and beans, it is recommended to incorporate a calcium supplement in your daily regimen. Note: For patients that take corticosteroids long-term for conditions like rheumatoid arthritis, calcium supplementation is crucial and highly recommended.⁴

5. CoQ10

Co-enzyme Q10 (CoQ10) is an antioxidant and heart support nutrient that your body uses to promote cell growth and maintenance. It is found in meat, fish, and nuts, but not in enough quantity to significantly increase CoQ10 levels in your body. Studies have shown that supplementing with CoQ10 may be beneficial in restoring optimal levels of energy, reducing oxidative damage, and improving heart function. Most people have enough CoQ10 naturally, but it is often depleted in those who take medication to support healthy cholesterol level.⁵ If you are taking prescription cholesterol medication, talk to your pharmacist about nutrient depletion and the benefits of adding a CoQ10 supplement to your daily routine.

6. Magnesium

Magnesium is essential for bone health and energy production as it regulates the nervous system, eases sleep problems, balances blood sugar, and makes proteins in the body. Magnesium is in many foods, but these foods may not be part of your regular diet. To get more magnesium into your system without a supplement, try eating more: ³

  • Artichokes
  • Beans
  • Brown rice
  • Nuts
  • Pumpkin
  • Soybeans
  • Spinach
  • Tofu

Magnesium deficiency has been associated with increased cardiovascular risk, such as hypertension, stroke, and heart attack.⁴ If you are not getting magnesium in your regular diet, consider consulting with your doctor and/or pharmacist about taking a magnesium supplement.

7. Zinc

Zinc is a major player in supporting the immune system. The average American diet is not rich in zinc, so adding a zinc supplement can compensate for this and help boost your body’s ability to fight off infections and heal wounds.⁴ In addition to adding a Zinc supplement to your regimen, you can also incorporate more zinc rich foods in your diet:

  • Spinach
  • Brown rice
  • Grass-fed beef
  • Pumpkin Seeds

 

Patients should never begin taking a supplement to address nutrient depletion before talking with their pharmacist or physician. Some supplements may reduce the effectiveness of certain medications and may not be recommended based on the medications a patient is taking. With the help of your local community pharmacy team, you can break the cycle of nutrient depletion and get the most benefit out of your medication regimen.

 

Sources

  1. https://nutritionreview.org/2016/12/practical-guide-avoiding-drug-induced-nutrient-depletion/
  2. https://www.naturalawakeningsnj.com/2013/06/28/226398/drug-induced-nutrient-depletion-beware-of-medications-that-rob-your-body-of-vital-nutrients-
  3. https://www.healthline.com/health/food-nutrition/best-vitamins-to-take-daily
  4. https://www.uspharmacist.com/article/druginduced-nutrient-depletions-what-pharmacists-need-to-know

https://www.webmd.com/diet/supplement-guide-coenzymeq10-coq10#1

Filed Under: Wellness Corner Tagged With: Eating Healthy, Exercise, Health Benefits, Health Tips, Nutrient Deficiency, Nutrients

JUNE 2020: Seven Tips To Keep Your Immune System Healthy

05/31/2020

 

Seven Tips to Keep Your Immune System Healthy

One of the most beneficial things you can do for yourself and your well-being is to keep a healthy immune system. Keeping your immune system in check can help protect you from most bacteria, viruses, illness, diseases, and even cancer. Here are some key tips to keeping your immune system healthy.

  1. Eat a healthy diet. Include plant-based foods such as fruits, vegetables, nuts, seeds, legumes, herbs, and spices. Include healthy fats such as omega-3 fatty acid, olive oil, and salmon. Eat fermented foods or take a probiotic, for example, yogurt, sauerkraut, kombucha, kimchi, kiefer, and natto. The fiber in plant food feeds your gut microbes and the probiotics. 
  2. Decreasing your intake of sugar will help with decreasing inflammation, strengthening the immune system, and help aid with weight loss and maintaining a healthy weight. This in turn can help reduce chronic conditions such as heart disease and Type 2 diabetes. Heart disease, Type 2 diabetes, and obesity can weaken the immune system, so by decreasing your intake of sugar you can help boost your natural defenses.
  3. Getting a sufficient amount of good quality sleep helps strengthen your natural immune system. Not getting the right amount of sleep can increase the levels of stress hormone and also lead to more inflammation in the body. It is recommended that adults should get 7 to 9 hours of sleep daily. Your body regenerates and heals when you sleep.
  4. Moderate exercise regularly can boost your immune system and help with sleep. Some examples of moderate exercise include 30 minutes of light hiking, brisk walking, jogging, swimming, steady bicycling, and strength training. Moderate exercise can also help with stress and lower your risk of developing chronic disease like obesity, heart disease, and Type 2 diabetes. Aim for 150 minutes per week.
  5. Managing stress and anxiety in turn eases the stress hormone, causing you to sleep better and improve the natural immune system. Some ways to manage stress and anxiety include meditation, slowing down, mindfulness practice, yoga, tai chi, connecting with other people, journaling, and exercising.
  6. Staying hydrated with water is recommended due to its zero calories, zero sugar properties, and zero additives. Hydration is necessary for your overall health and for your body to function normally. The recommended daily amount of water to drink is enough fluids to keep your urine pale yellow. Another tip is to limit your alcohol consumption to one drink per day if you’re a woman, and two drinks per day if you’re a man, as recommended by the NIH. High levels of alcohol can affect your body’s ability to fight infection and slow recovery time. When drinking high amounts of alcohol the body is too busy trying to detoxify the system rather than focusing on normal immune system functions.
  7. Cigarette smoking affects the immune system due to the chemicals released such as carbon monoxide, nicotine, nitrogen oxide, and cadmium. The cigarette smoke interferes with the growth and function of immune cells. Smoking can worsen viral and bacterial infections, especially in the lungs. There are many resources to help you stop smoking. Talk to your doctor or pharmacist.

Sources: Everyday Health, WebMD, Healthline, and Harvard Health Publishing

About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.

Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.

Filed Under: Wellness Corner Tagged With: Health Tips, Immune System, Nutrients, Wellness Corner

MAY 2020: Top Food Sources for Zinc

05/01/2020

 

Many of us are looking for zinc supplements and are having a hard time finding them. Zinc is an essential nutrient, meaning that your body can not produce or store it, but it can be obtained naturally through food daily. Zinc supplements can help accelerate wound healing, shorten the common cold, reduce risk of certain age related diseases such as pneumonia, macular degeneration, help boost mental performance in older adults, help treat acne, decrease inflammation, and support your senses of taste and smell.

Only a small intake of zinc is necessary and the recommended dietary allowance (RDA) for zinc in the US is 8 mg a day for women and 11 mg a day for men. Zinc is found in meat, fortified foods such as breakfast cereals, dairy products, and plant based diets. Zinc helps with many body functions such as DNA and protein synthesis, gene expression, enzymatic function, immune function, aids in nutrient absorption, improves eye health, aids in the production of hormones, and growth and development.

Meats such as beef, lamb, bison, and pork have ample amounts of zinc. However, red meats are higher in calories and eating large amounts have been linked to an increased risk of heart disease and some cancers. Skinless chicken or turkey would be a lower calorie choice for zinc.  Examples: beef patty, 3 ounces (oz): 5.3 mg, cooked pork chop loin, 3 oz: 2.9 mg, and dark meat chicken, 3 oz: 2.4 mg.

Shellfish such as oysters are a great source, including Alaskan crab, lobster, shrimp, clams, and mussels. They are a lower calorie source and if pregnant, shellfish need to be completely cooked before eating to reduce food poisoning. Examples: oysters, 3 oz: 74 mg, Alaskan king crab, 3 oz: 6.5 mg, cooked lobster, 3 oz: 3.4 mg.

Legumes such as chickpeas, lentils, and beans, do contain phytates that decrease the absorption of zinc. If you eat these try heating, sprouting, soaking, or fermenting the legumes first. Example: baked beans, 1/2 cup serving: 2.9 mg.

Seeds including squash, pumpkins, chia seeds, flax seed, and sesame have a significant amount of zinc, however hemp seeds have a higher content.

Nuts including pine nuts, peanuts, cashew, pecans, and almonds can boost your intake of zinc. Examples: pecans, 1 oz: 1.3 mg, dry roasted peanuts, 1 oz, 0.9 mg.

Dairy including milk, yogurt, and cheese contain high amounts of bioavailable zinc. The zinc in dairy products can be easily absorbed by your body. Example: plain yogurt, 8 oz: 1.3 mg.

Eggs contain a moderate amount of zinc. 

Whole grains, wheat, quinoa, brown rice, and oats contain some zinc. They contain phytates and can reduce the absorption of zinc. Example: cooked wild rice, 1/2 cup: 2.2 mg.

Some vegetables and fruits contain zinc. Sweet potatoes and potatoes, pumpkin, mushrooms, asparagus, green beans, spinach, Swiss chard, kale, green peas, broccoli, garlic, avocado, and berries are good sources. Example: cooked green peas, 1 cup: 1.2 mg.

Dark chocolate of 70% – 85% (3.5 oz) contains 3.3 mg of zinc. However this is a high calorie choice containing about 600 calories and is high in sugar.

Fortified foods including breakfast cereal, snack bars, and cereal bars with vitamins and minerals including zinc. Example: Fortified breakfast cereal, 3/4 cup serving: 3.8mg.

According to the Mayo Clinic zinc can interact with prescription medication. The absorption of certain antibiotics in the quinolone or tetracycline class can be affected by zinc. Cuprimine (penicillamine) can decrease the amount of zinc in your body. Try taking zinc supplements 2 hours before or 4 hours after taking these medications. The diuretic/high blood pressure medication in the class of thiazide can increase the loss of zinc. Talk to your doctor about taking zinc supplements if you’re on a thiazide. Before adding a zinc supplement to your diet, talk to your doctor and pharmacist to make sure your zinc supplements will not interact with other medications you’re currently on.

To get the full benefits of zinc take it at least 1 hour before, or 2 hours after a meal. Zinc supplements can come as high as 50 mg, which exceeds the RDA. Exercise caution as high amounts of zinc taken long term can be harmful. Symptoms of zinc toxicity include stomach pains, nausea, vomiting, loss of appetite, headaches, diarrhea, lower copper levels, lower immunity, and lower levels of HDL (good cholesterol).

Sources: Healthline, Everyday Health, and Medical NewsToday

About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.

Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.

Filed Under: Wellness Corner Tagged With: Health Tips, Nutrients, Supplements, Wellness Corner, Zinc

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