Vitamin Depletion


Vitamins and Minerals that are Depleted


Vitamins Is There Such Thing as Too Much?

Stop Eating Fake Food and Get Real!

Whole Food Shopping List.


Vitamins and Minerals

           That are Depleted by the

                         Prescription Drugs You Take

Today’s Prescription drugs are robbing your body of vitamins and minerals needed to stay healthy. 

In today’s world every time somebody comes down with a cold they turn to prescription drugs, this might not be the wisest choice, if we are concerned with living a long and healthy life. In this fast paced world we want a quick fix, being down with a cold or disease like cancer is unacceptable, that’s why most of us will turn to a prescription drug. Little did we know that as we take these prescription drugs they deplete our body of essential vitamins, minerals and Phyto-nutrients our body needs to operate properly.

Safeguarding out bodies against vitamin and mineral deficiencies should be our number one priority.

The following guidelines can help if you are one of the millions people out there using prescription drugs. 


Calcium is the first mineral that can be depleted by taking prescription drug. These drugs include diuretics such as Bumex, Demadex, Diuril, and Lasix, as well as, bone building drugs like Fosamax and anti-inflammation steroids Cortef and cortone can be deplete calcium in the body. You can help prevent calcium deficiency by eating foods rich in calcium. Foods rich in calcium are Kale, Cabbage, Dairy, and broccoli, if you do not consume several servings a day of these vegetables you might consider taking a calcium supplement. 

Coenzyme Q10

Coenzyme Q10 is an enzyme vital to the creb’s cycle (Energy production cycle in the body), if you are taking cholesterol medication Statins such as Lipitor, Lescol, Mevacor, Pravachol, or Zocor you will be at risk of Coenzyme Q10 depletion. Also, Sulfonylureas drugs such as Amaryl, DiaBeta, and Glucotrol for diabetics, you can be at risk.  Eating foods high in coenzyme Q10 can help prevent COQ10 deficiency. The foods containing CoQ10 are Mackerel, red beets, sardines and organ meats, if you do not consume several servings of these meats and vegetables you might consider taking additional Coenzyme Q10 supplements available at any health food store. 

Folic Acid

Folic Acid is a B Vitamin vital to both men and women but especially women in child bearing ages. If you are taking cholesterol meds, pain relief medications or diabetic medication such as Questran, Welchol, Celebrex, and Glucophage you may be at risk of Folic Acid depletion.  The following are Foods high in Folic Acid.  Broccoli, peas, beans, leafy greens, oranges and whole grains all have a good amount of folic acid in them.   Folic Acid is relatively inexpensive you can find it at any health food store in 400mcg and 800mcg doses. 


Magnesium is vital for muscle relaxation and bone building, if your taking diuretics bone building or steroidal anti-inflammation drugs you might be at risk of magnesium depletion. Foods high in magnesium are leafy greens, lean meat, beans, nuts whole grains, and seafood.  Recent studies have suggested that 40% of the population are low in magnesium already, taking prescription drugs that delete magnesium can put one at risk for disease related to magnesium deficiency.   


Potassium is needed for proper nerve and muscle function. Also, potassium is essential for proper heart function. Prescription drugs that reduce potassium in the body are diuretics that reduce excess fluid and reduce blood pressure, Levodopa that is for Parkinson’s disease, and Steroidal anti-inflammation drugs.  The list of foods high in potassium are as follows: bananas, dates, brown rice, garlic, nuts, avocados, and spinach.  You can also find potassium in your local vitamin store usually selling at 99mg per capsule. 

Vitamin A

Vitamin A is the next vitamin under attack, essential for proper eye development and immune system function, Vitamin A can be depleted by bile acid sequestrants, steroidal anti-inflammatory drugs, and Xenical. Xenical, a fat blocker, can also affect vitamin D and vitamin E. Foods high in vitamin A are as follows: Fish COD and SALMON, Liver and Dairy. 

Thiamine (B-1)

Thiamine (B-1) is involved in numerous body functions, including: nervous system, muscle functioning and carbohydrate metabolism to name a few.  Drugs that may reduce B-1 in the body are Antibiotics that help fight infections and diuretics.  Foods high in B-1 and other B Vitamins are nuts and whole grains.  You can find single B vitamins or B complexes at your local health food store.  B vitamins are vital for proper stress management in the body as well they are essential keeping your body healthy and taken daily can help prevent drug related deficiencies. 

Riboflavin (B-2)

Riboflavin (B-2) is required for cell growth and release of energy, formation of red blood cell, and synthesis of antibodies. Drugs that can delete riboflavin is Elavin for migraines.  Foods high in Riboflavin are Dairy, lean meat, broccoli, and whole grains. B-2 can be found at your local Vitamin Store. 

Pyridoxine (B-6)

Vitamin B6 helps the body process protein and carbohydrates in food and helps produce haemoglobin (red blood cells). High cholesterol medications like bile acid sequestrants and steroid anti-inflammation drugs delete B-6 in the body.  Foods high in Vitamin B-6 are Fish, leafy greens, bananas, and potatoes. 

Vitamin C

Vitamin C is a great antioxidant to protect your body from free radical damage, helps strengthen blood vessels and reduce the incident of bruising when you bump your arms and legs on something. Diuretics and steroidal anti-inflammatory drugs deplete the body of Vitamin C, if you are taking these types of drugs make sure you consume lots of broccoli, citrus, potatoes, tomatoes and strawberries. Additional supplementation of vitamin C can help as well. Vitamin C can be found at any health food store. 

Vitamin D

Vitamin D is important for strong bones and teeth and recent studies suggest Vitamin D may even help fight some kinds of cancer. If you’re taking barbiturate sedatives like Butisol and Phenobarbital for anxiety or insomnia or blood pressure and steroidal anti-inflammatory drugs you could be at risk for disease involving vitamin D depletion. Sunlight is the primary way our bodies produce vitamin D and with our fast life styles nobody has time to lay in the sun for 30min a day, if you live in the north you receive very little vitamin D from the sun.  Supplementing Vitamin D is essential for optimal health, available in 400IU and 1000IU doses. 


Zinc is essential for proper immune system function, hair, skin and nail formation. Taking anti-acids like Pepcid, prilosec, tagamet and zantec, also diuretics, and steroidal anti-inflammatory drugs will deplete your body of the essential mineral zinc.  Zinc is found in lean meat and seafood, also can be purchased in 10mg – 100mg doses in your local vitamin store.


These are only a few of the essential vitamin and minerals that prescription drugs deplete from the body. It is important to eat your fruits and vegetables with every meal of the day. Most Americans do not eat the daily recommended fruits and vegetables required to stay healthy so alternative vitamin supplements are needed more and more every day. Biochemists have found that the nutritional values of fruits and vegetables have been steadily declining over the past 40 – 50 years due to the fast growing varieties the farmers are growing today.  If you do not consume the recommended servings of Fruits and Vegetables consider taking a multivitamin supplement every day.


If you’re not currently on a prescription drug and considering taking one please consult your doctor about all the known side effects and health issues that might result from taking the drug.

Remember knowledge is power.


Back with more on Vitamins shortly >>

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Vitamins Is There Such Thing

                                              As Too Much?

You probably hear lots of information about the need to get sufficient amounts of vitamins in your daily diet, and to take a vitamin supplement if you aren’t getting those necessary vitamins.

If vitamins are good for you, it stands to reason that more is better, right? Actually, overdoing it with vitamins can cause some problems as well.

Take a look at some of the more common vitamins and what you can face by getting too much of a good thing.


Vitamin D – Vitamin D is readily available in milk and dairy products, but only those that have been Vitamin D fortified. There are some other sources of this vitamin, with tuna, salmon, sardines and mackerel among those with the higher contents. You also get Vitamin D from sunshine. A lack of Vitamin D causes bone problems, including rickets.

An overdose of Vitamin D will likely first let itself be known in the form of nausea. In extreme cases, loss of appetite, weakness and abnormal heart rhythm can occur.

Despite what some people may think, it’s unlikely that you can get an overdose of Vitamin D from the sun. Sunburn will show itself long before your body absorbs enough Vitamin D from the sunshine. Too much calcium in the diet can also cause problems with major organs, including the heart and kidneys.


Vitamin A – Vitamin A is often associated with the “orange” fruits and vegetables such as carrots, sweet potatoes, oranges and carrots. There are other sources as well, mainly in fruits and vegetables. Vitamin A is good for vision, healthy skin and hair.

An overdose of Vitamin A can result is some serious health risks and will first be seen as headaches, vomiting, dizziness and a lack of coordination in the muscles. Most commonly, Vitamin A toxicity arises from consuming a huge amount of Vitamin A over a short period of time, usually in the form of vitamins as supplements.

Damage to the central nervous system or liver, and birth defects are among the possible long-term effects of overdoses of Vitamin A.


Vitamin B – There are several vitamins that make up the group known as the B-Complex vitamins. B6 and B12 are among the more common of that group. Both are touted in connection with healthy hearts and maintaining a youthful appearance, but it’s important to note that there are some important differences in the toxicity potential for vitamins in this group. Notably, there have been few cases of B12 overdoses, especially cases that caused adverse symptoms.

By contrast, B6 typically can result in nerve damage. As a rule, the effects are reversed when the levels of B6 are brought back under control.


As a rule – As a rule, it’s difficult to consume sufficient amounts of vitamins to cause severe toxicity.

Nausea will typically be your first clue to a problem.

Talk to your doctor or health care professional before starting any vitamin regimen or making major changes to your diet. 

Author: Bob Benson


Stop Eating Fake Food and Get Real! 

Are you a victim of fake food? You think that you are pretty good at spotting empty calorie or processed foods, but there are a few fake foods possibly hiding in your pantry or fridge. According to Larry Olmstead, the author of Real Food Fake Food, what you are purchasing at the grocery store or in restaurants may not fall under the category of real food.

What is Real Food?

Real food is the food you buy or eat that is 100% what you think you are getting. Think of real food as that which is available without the effects of additives, preservatives or pesticides. Fruits, vegetables, nuts, and seeds are organic.

Meat and seafood are wild, grass-fed or pasture-raised. Whole grains are 100% whole grains. Beans and legumes are available in cans that are BPA-free. Herbs and spices are organic, fresh or dry or ground with minimal to no processing. It is unaltered and unprocessed. Sweeteners are unrefined.

Proper real food choices help to replenish the body, providing it with necessary nutrients. These foods contain a plethora of vitamins and minerals and help to restore our energy and health.

What is Fake Food?

Your pantry or fridge probably has a few fake foods lurking behind those closed doors. You may not even know that it is in your possession. According to Business Insider, food fraud is a 50-billion-dollar annual industry.

You are not alone in making wrong assumptions about what it is your place in your grocery cart each week. Many of us think we are consciously purchasing real food, but companies are slipping in some unwanted substitutions.

There are a few fake foods that may be filling your plates and cups under pretences including pseudo meat products, parmesan cheese, teas, honey, and even seafood.

It’s Time To Get Real

If you are ready to ditch the bad and replace it with the good, there are few steps you can take to move your closer to clean eating or the consumption of real food. Clean eating is all about removing those fake foods from your plate and replacing them with whole foods like fruits, vegetables, healthy fats, and protein.

Keep a Food Diary

A food diary is an excellent way to start tracking what you are putting in your body. Once you begin to document what it is you are eating, you can begin to identify which foods are the real foods and which foods are the unhealthy foods. Over time, you can start to eliminate these fake foods from your diet.

Take an Inventory of Your Pantry

Spend some time reviewing what it is you are currently keeping in your pantry and fridge. There’s no need to start tossing out your food. This exercise will provide you with a bit of insight as it relates to how much work you need to do. Your transition to buying and eating real food should be a gradual change. Over the next several weeks and months, begin to fill your pantry and refrigerator with whole foods.

Read Your Labels

Read the labels of the pre-packaged (box, jars or bags) food you have on hand. It may surprise you to learn what ingredients are lurking in your favourite condiment, sauce, food, or drink.

Plan Ahead and Prep

Plan your meals and prep when possible. In the beginning, eating real food may prove to be a challenge as you try new recipes and different things. Plan your meals for the week. Identify which meals you will prepare on the weekends for the week and which days or meals you will whip something up on the fly.

Use a Grocery List

Several apps can help you create your list to ensure that your trip to the store is all about real food and none of the fake stuff. Eating clean is budget-friendly with a bit of planning. Change it up each week so that you do not grow bored with eating the same old meals.

Are you ready to make the change?

Set small goals for yourself to increase your chance of success and tackle your goals in small increments.

You will be proud of your achievements.


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The Team and I wish that this has been of some help for you in your search for healthier and fitter you and/or your family! 

Three steps you might follow:

First: To continue your search we recommend that you carry on to our next page concerning “Vitamins Nutrition Minerals Series about Multivitamins Benefitsat >>


Second: Return to the “Vitamins Nutrition Minerals Series”  Introduction Page to possibly choose a different subject about this disease/problem >>


Third: Have a look at our main site to check out some of our other series concerning other health issues >>


The Team and I thank you for checking out this and wish you a long and healthier life.

Lawrence S Mills