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 be missing out on certain nutrients 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 Dug-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. Common Nutrient Deficiencies and How to Avoid Them To make up for nutrient deficiencies, there are many over-the-counter vitamin and supplements options (click here to shop our online supplement shop) — 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 https://nutritionreview.org/2016/12/practical-guide-avoiding-drug-induced-nutrient-depletion/ https://www.naturalawakeningsnj.com/2013/06/28/226398/drug-induced-nutrient-depletion-beware-of-medications-that-rob-your-body-of-vital-nutrients https://www.healthline.com/health/food-nutrition/best-vitamins-to-take-daily https://www.uspharmacist.com/article/druginduced-nutrient-depletions-what-pharmacists-need-to-know https://www.webmd.com/diet/supplement-guide-coenzymeq10-coq10#1

With so many available resources online now, misconceptions about medications are becoming more and more common. But taking medication can be an important part of your overall health, and having the correct information is extremely important to keep you safe and healthy. Here are some of the top myths about medications, and the facts that debunk these myths: Myth: You feel better, so you don’t need to take your medication. Fact: Your doctor prescribed you medication because you need it. If you stop taking your medication early, it can increase your chance of relapsing into the illness that medication is prescribed for. Especially with antibiotics, it’s tempting to stop taking them as soon as you feel better. But you need to take the full treatment to kill the disease-causing bacteria. If you stop taking it, it can also promote the spread of the antibiotic-resistant properties among harmful bacteria.1 If you are taking a maintenance medication, it’s very important you talk to your doctor or pharmacist before you change your medication regimen. Myth: Natural supplements are always a safe choice. Fact: “Natural” doesn’t always mean “safe.” Since the standards for supplements are not as strict, the amount of each ingredient can vary between products. If you’re interested in natural supplements, it’s important you still talk to your doctor or pharmacist about which ones are safe for you to use. Your pharmacist will be able to look at all your medications and be able to recommend which supplements will best fit into your regimen.2 Myth: If you’re really hurting, you can ignore the recommended dosage and take more pills. Fact: If you take more than the recommended dosage on the label, it can hurt you. Pharmaceutical companies and doctors work hard to develop the appropriate dose for every person. Taking your pills in any other way than the recommended amount can do more harm than good. Taking more pills or more frequently than the label states can rob you of the medicine’s benefits and increase the risk of serious side effects. Also, it is very possible that an overdose can occur which can have dangerous or even life-threatening consequences. It’s important to read every label or talk to your pharmacist to be clear on your recommended dosage.2 Myth: Antibiotics are always the answer. Fact: Antibiotics can only treat bacterial infections such as strep throat, not infections caused by viruses such as acute respiratory infections. Taking antibiotics unnecessarily can cause antibiotics to lose its strength and ability to effectively treat bacterial infections going forward.3 Myth: Your healthcare providers don’t need to know what vitamins you take. Fact: Health care professionals should know every medication, prescribed or OTC, you take regularly so that they can warn you about potential interactions. Examples of vitamins with the potential for serious interactions include vitamins A and E, which increase the effects of anticoagulation and should therefore be closely monitored when taking warfarin, and magnesium, which can decrease antibiotic absorption and should be dosed separately by 2 hours before or 6 hours after taking an antibiotic.3 Myth: It doesn’t matter how you ingest the pill. Fact: Taking pills with any other liquid than water – particularly alcohol – can interfere with the manner in which the body absorbs the medication. Also, some medications must be taken with food, which others may have strange or dangerous interactions with certain foods.3 Talk with your pharmacist on drug administration instructions for proper absorption. Myth: It doesn’t matter where you store your medications. Fact: Some medications lose their effectiveness when they are exposed to hot, humid environments. Medications are almost always best stored in a dry place away from heat, direct light, or any source of dampness. If children are around, keep medicine containers out of reach. Some medicines have bright colors and shapes that children can mistake as candy. Managing medications can be complicated, especially if you are taking several. It’s important to understand your regimen, talk thoroughly with your pharmacist, keep up to date on refills, and take medications as prescribed. If you are unsure about any of the medications you are currently taking or plan on taking, it’s always a good idea to talk to your provider or pharmacist about it first. With proper administration and storage, your medication regimen should help you feel your very best! Sources 1. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/antibiotics/art-20045720#:~:text=Taking%20antibiotics%20responsibly,to%20start%20treatment%20again%20later. 2. https://health.clevelandclinic.org/7-myths-medication-facts-behind/ 3. https://www.pharmacytimes.com/view/7-medication-myths-pharmacists-can-debunk 4. https://www.hopkinsmedicine.org/health/wellness-and-prevention/help-for-managing-multiple-medications

Flu season is almost here and let’s face it — no one has time for sniffles and coughs. Save yourself the time and suffering. You have the power to protect yourself and the ones you love from influenza and as your trusted health resource, we are here to help you do just that. Here is everything you need to know about getting vaccinated against the flu: How do flu vaccines work? Vaccines train our immune systems to create proteins called antibodies, which are responsible for fighting diseases in our bodies.¹ When we get the flu vaccine, our bodies are exposed to a version of the flu that has been already killed or weakened. This helps our immune system create antibodies to fight the flu without getting sick. Once the body processes the vaccine and produces antibodies, it also creates antibody-producing memory cells, which remain alive even after the flu is defeated. If the body is exposed again, the antibody response is faster and more effective than the first time around because the memory cells are ready to pump out antibodies in defense.¹ Getting vaccinated for the flu goes far beyond just protecting yourself. Vaccinations work at their best when we develop herd immunity. This is when many people within a community are vaccinated, lessening the flu’s spread and preventing people that are unable to vaccinate from getting sick.¹ The more people get vaccinated, the more we can keep our communities healthy. How effective are flu vaccines? Flu vaccination can reduce the risk of flu illness by up to 60%, however, how well the flu vaccines protect us against the flu varies from season to season. Protection not only varies depending on characteristics of the person getting vaccinated such as age and overall health.² The effectiveness of flu vaccines each year heavily depends on how well they match with the flu viruses spreading throughout the community.³ Flu viruses change quickly, meaning the vaccine created for last year’s virus may not protect you from the flu viruses this year. The more the flu vaccine matches circulating flu viruses, the better protection we have against getting the flu. If you still get sick even if you received a flu vaccine, flu vaccination has been shown to reduce the severity of the virus. For example, a 2021 study found that vaccinated adults hospitalized with the flu had a 26% lower risk of being admitted to intensive care units and a 31% lower risk of death compares to unvaccinated adults.² Who should get the flu vaccine? Annual flu vaccinations are recommended for everyone 6 months or older, but vaccinations are especially important for those at high risk for flu-related complications:⁴ Children ages 6 months – 2 years old Adults older than age 50 Residents of nursing homes and other long-term care facilities People who are pregnant or plan to be pregnant People with weakened immune systems People who have chronic illnesses, such as asthma, heart disease, kidney disease, liver disease, and diabetes People with a body mass index (BMI) of 40 or higher While everyone 6 months and older should get a flu vaccine, there are some rare exceptions:⁵ Children younger than 6 months of age are too young to get a flu shot. People with severe, life-threatening allergies to any ingredient in a flu vaccine (other than egg proteins) should not get that vaccine. This might include gelatin, antibiotics, or other ingredients. People who have had a severe allergic reaction to a dose of influenza vaccine should not get that flu vaccine again and might not be able to receive other influenza vaccines. If you have had a severe allergic reaction to an influenza vaccine in the past, it is important to talk with your healthcare provider to help determine whether vaccination is appropriate for you. When should you get your flu shot? In the United States, flu season is in the fall and winter. However, influenza viruses are still present and circulating year-round. Flu cases generally peak between December and February and sometimes linger as late as May. With this in mind, flu vaccination is ideal during September or October.⁴ Vaccinating sooner could lead to waning efficacy near the end of flu season in spring. However, don’t wait too long to get your flu shot either as it takes about two weeks after vaccination for antibodies to develop in the body to fully protect against the flu.³ We highly encourage you to talk with our team or your healthcare provider about any additional questions or concerns you may have about flu vaccines. You have the power to protect yourself and the ones you love from influenza by getting your annual flu shot! Schedule your flu shot today! Sources: 1. https://www.who.int/news-room/feature-stories/detail/how-do-vaccines-work 2. https://www.cdc.gov/flu/vaccines-work/vaccineeffect.htm 3. https://www.cdc.gov/flu/prevent/keyfacts.htm 4. https://www.mayoclinic.org/diseases-conditions/flu/in-depth/flu-shots/art-20048000

Many people around the world struggle with their mental health and although some individuals struggle more than others, resulting in a mental health disorder (1), it all ties into our emotional, psychological, and social well-being.(2) Our mental health affects the way we think, feel, act, make choices, and relate to others. Why Invest in Your Mental Health? Investing in your mental health does not just help your mental state, but it may also benefit your overall well-being. As an example, depression can increase the risk of physical health problems such as diabetes, heart disease, and stroke.(2) Not only that, but there are many other benefits of taking care of our mental health such as (3) Improved mood Reduced anxiety Enhanced inner peace Clearer thinking Improved relationships Increased self-esteem According to Talkspace therapist Bisma Anwar, LMHC, “Our mental health is something that impacts our eating and sleeping habits … oftentimes we will feel the impact of [mental health] in other areas of our health as well.”(3) It is also important to note that your mental health can and will change over time and is dependent on many factors. Examples of ways your mental health can change over time include working longer hours than usual, caring for a relative, or experiencing economic hardship.(2) If we neglect our mental health it can lead to further complications, including mental illness, which in return can negatively impact our day-to-day lives. Mental illness can make you feel miserable, effecting your life at school, work, or your relationships. Who is at Risk? As we begin to understand what mental health and mental illnesses are, we need to understand the symptoms that can be present. A few examples of mental illness symptoms are:(1) Excessive fear or worry Extreme mood changes Detachment from reality Alcohol or drug abuse Hostility Suicidal thoughts or actions It is also common that symptoms may appear as physical problems including stomach pain, headaches, back pain, or other unexplained aches and pains.(1) These mental illness symptoms can develop at any time due to a variety of genetic and environmental factors like inherited traits, environmental exposures before birth (toxins, alcohol, or drugs while in the womb), and brain chemistry. Other risk factors include the following (1, 2, 3) A history of mental illness in blood relatives Stressful life situations A chronic condition Traumatic brain injury Traumatic experiences Excessive use of alcohol or recreational drugs Childhood abuse or neglect Few healthy relationships Previous mental illness Sometimes a person may not develop a mental health condition even if they had previously been exposed to these risk factors, while some people with no risk factors still develop a mental health condition.(4) How Common are Mental Health Issues? Mental illness is among the most common health concerns in the United States affecting more than 1 in 5 adults and over 1 in 5 youth (ages 13-18). Serious mental illness, such as schizophrenia, bipolar disorder, or major depression affects about 1 in 25 adults.(2) There are more than 200 types of mental illnesses (2), however, according to Anwar, “Some of the most common mental health conditions include depression, anxiety, PTSD, psychotic disorders, and personality disorders.” A few other common mental health conditions include panic disorder, OCD, and eating disorders. Anxiety disorders are the most common mental health condition in the United States, affecting more than 40 million adults. Out of these 40 million, less than 37% actually seek treatment for their symptoms.(3) It is important for those struggling with their mental health or mental illness to get the help they need. How Can I Get Help? Seeking help for your mental health early on can increase the chances of successful treatment, if necessary. Getting help for a mental illness or mental health is important for your overall health, but it can be difficult for some to reach out. If you are unsure if you should reach out for help, just know there are resources available all around you. 1. Self-Care The first step to helping your mental health is through self-care. Everyone’s self-care routine looks different, it is all about finding what you need and what brings you joy. Try these tips to get you started on your self-care journey:(5) Regular exercise. Find time in your day for a short walk to help boost your mood and improve your health. Just 30 minutes of physical activity a day is sufficient. Eat healthily and stay hydrated. Maintaining a balanced diet and drinking plenty of water can help your energy levels and your focus. Prioritize sleep. To make sure you’re getting enough sleep, try sticking to a schedule and reduce your blue light exposure before bedtime. Engage in relaxing activities. Relaxation or wellness programs and apps can help relax your mood. These could include meditation, yoga, or breathing exercises. Set goals and priorities. Prioritize things that need to get done now and hold off on things that can wait. Learning to say “no” can help you from taking on too much. At the end of the day, reflect on what you have accomplished rather than what you did not get done. Practice gratitude. Creating a list of things you are grateful for can help focus your mind on the positives. Stay connected. Talk with friends and family who can provide emotional support. 2. Professional Help If your self-care routine is not enough and you are experiencing long periods of distress such as difficulty sleeping, lack of appetite, difficulty concentrating, or loss of interest in your typical enjoyable things, seeking professional help is your next step. Talk to your health care provider about the symptoms you have been experiencing and they can refer you to a mental health professional if needed. If a mental illness goes untreated, it can get worse over time and lead to more serious problems. 3. Emergency Services If you are experiencing a mental health crisis or having suicidal thoughts, seek help immediately.(1, 5) Reach out to a close friend or loved one. Contact a minister or someone in your faith community. Call your mental health specialist or primary care provider. Contact a suicide hotline by calling or texting 988. Services are free, confidential, and available 24/7. Call 911 or your local emergency number. Unfortunately, mental health is often stigmatized in our society. However, the more people understand the importance of seeking help no matter how severe your situation is, the more we can work on de-stigmatizing mental health awareness. Everyone has their own struggles, but they should never have to go through it alone. Sources: https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968 https://www.cdc.gov/mentalhealth/learn/index.htm https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response#:~:text=It%20is%20an%20integral%20component,community%20and%20socio%2Deconomic%20development. https://www.talkspace.com/blog/why-is-mental-health-important/ https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health