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Healthy California

Managing Medication Side Effects and Nutrient Gaps

March 12, 2026 • Linda Brown, MPT • Season 2 • Episode 40

0:00 | 34:44

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Welcome back, California! In today’s episode, we dive into a startling statistic: 60% of Americans take at least one prescription drug. While these medications manage chronic conditions, they often create a "secondary health challenge"—nutrient depletion.

When we take a pill, it can "cleave" or block vital vitamins and minerals, leading to side effects that are often misdiagnosed as new medical issues. Linda discusses how to move from reactive to proactive by understanding Drug-Induced Nutrient Depletion (DIND).

Key Highlights:

Common Culprits: We break down how Statins deplete CoQ10, Metformin drains B12 and Folate, and PPIs/Antacids strip the body of Magnesium, Calcium, and Zinc.
Proactive Mitigation: Learn why timing matters (like taking drowsy meds at night) and why "Motion is Lotion" for drug-induced stiffness.
The "Medicine Cabinet" Reimagined: Why your refrigerator is your best defense. We list nutrient-dense foods like leafy greens, fatty fish, and seeds to replenish what meds take away.
Expert Advice: Why standard labs might miss these gaps and why you must consult your healthcare team before "stacking" supplements.

Closing Thought: "The Lord is faithful; He will establish you and guard you." — 2 Thessalonians 3:3.

https://www.rupahealth.com/post/10-commonly-prescribed-medications-the-nutrients-they-deplete

https://www.merckmanuals.com/home/multimedia/table/some-drugs-and-medications-that-cause-vitamin-deficiency

Thank you for listening to Healthy California.

If you have tried all my suggestions and are still having trouble with your health, and would like an appointment with me, please email me, text, or call me via the contact information below.

My contact:

Linda Brown, MPT, Doctoral Candidate Functional Nutrition

916-426-2543

linda@heal-throughfood.com

www.heal-throughfood.com

Okay, welcome back, California.

This is Linda Brown, your physical therapist, functional nutritionist, coach, and educator here in California.

Today, we are talking about medications and the nutrients that are depleted with these medications.

So what that means is when you take a medication, a lot of times in return, our body is depleted by that medication and we're depleted in certain vitamins and minerals.

60% of Americans are taking at least one prescription drug.

And of those 60 Americans, many of them are taking more than one, because we have side effects to these prescription medications.

And so then we end up taking another medication to counteract that side effect.

Sometimes those side effects are just from nutrient depletion.

So we're going to go over that today.

So these medications, you know, they manage a chronic condition, but they often cause a secondary condition, a secondary health challenge.

And that's what a side effect is.

So sometimes side effects are just side effects, and sometimes it is because our body has been depleted of a certain nutrient.

So we're going to go over that.

Because I'd like for you to be more proactive than reactive.

When we take medications, a lot of times it's because we're reacting to a symptom, like high blood pressure, for example.

But when it comes to a secondary effect or a nutrient depletion that's going to cause another secondary effect, then we can be proactive about that now and not wait for something to come up.

Other things we can do to mitigate side effects are just, you know, take more proactive strategies like timing your medication.

You know, if you know that medication is going to make you tired, then maybe take that at night so it will help you have a better night's rest instead of taking it during the day.

Talk to your doctor about when the best time to take that.

Medication that might cause drowsiness.

Also, sometimes medications will do better if you're hydrated.

So drink more water or have more fiber in your diet because that will slow things down.

And then of course, I'm always going to say this, movement is medicine, motion is lotion,

And a lot of medications cause stiffness. Stiffness in your muscles, stiffness in your vessels, like blood vessels.

And moving is also going to help stretch your muscles.

It's going to keep your blood vessels more pliable because your heart's going to be pumping, pumping more blood through those vessels, which that's the intention of it.

So movement is medicine.

It's very important.

You can't get by without movement. Not very well anyways.

You need to move.

If you're having a hard time walking across your house, then just walk across your house as your first form of exercise.

You don't have to go out and run a marathon. You just have to do something to make your heart pump.

Drug-induced nutrient depletion might be missed in normal labs.

So you go and you get your labs done and it doesn't ever say in there that you are depleted in some nutrients, but when was the last time you had labs that checked your vitamin K?

And sometimes you have to have labs that check your vitamin D.

So these labs don't always check everything.

You may not know that you are depleted in some nutrients.

And it's important to consult your doctor or your pharmacist or your functional nutritionist before you start stacking on supplements.

And I always believe that you want to supplement nutrients with real food and not buying supplements at the store.

Real food is always going to be better.

And you should think of your refrigerator as your medicine cabinet.

So let's go over these medications and what they're depleting in your body.

And there's a lot of them.

These are the top medications.

Obviously, they're not all of them medications, but in no particular order, I'm going to go over some of the top medications.

I have a long list.

So statins, Statins are cholesterol medications typically, and statins will deplete you of CoQ10.

We need CoQ10 to generate ATP. ATP is the energy currency of our body.

So you don't have CoQ10, you're not going to have that much energy.

CoQ10 is also an antioxidant that helps protect cell damage, so you need to protect your cell damage.

CoQ10 is needed for heart health, and sometimes it can reduce migraines.

If you're on a statin, you should talk to your doctor about whether you should be supplementing with CoQ10.

My guess is yes.

Later on, I will also go over foods that have these vitamins and minerals.

So the next medication is metformin.

Metformin is known to deplete vitamin B12 and folate.

vitamin B12 is an essential vitamin.

Essential means that our body doesn't make it.

We have to consume it, so we have to eat it.

Vitamin B12 is important for red blood cell formation, important for your nervous system, for the myelin sheath, that it's like a fatty sheath that protects every single nerve cell.

We also need it for DNA synthesis.

Energy production again, brain health and mood.

So if you are low in B12, imagine all the things that are going wrong in your body.

Why are you low in energy?

Maybe it's you're low in B12.

And then the important one is brain health.

You need vitamin B12 for brain health and mood.

And then folate.

Folate is also a B vitamin.

It's B9. So folate is B9.

And we need folate for DNA and repair.

Also red cell production, red blood cell production and repair.

We need folate for protein metabolism along with B12 and vitamin C.

It regulates homocysteine. Homocysteine is a, it's actually an amino acid marker that

If you have high homocysteine levels, it can harden arteries and increase your risk of heart disease.

So folate will decrease homocysteine, which means your arteries can be helped.

It'll reduce the hardening of your arteries.

And then let's go over PPIs and antacids.

A PPI is a proton pump inhibitor, and we take it a lot of times for reflux.

We take it, we know it as Prilosec or Nexium or Tums.

They're all antacid type of medications.

And it's an antacid.

However, we need acid.

We need acid in our stomach.

And so if we don't have acid in our stomach, we have a high risk of depleting ourselves of these minerals that are being, the acid is going to typically cleave a vitamin or a mineral off of a food item that we just consumed, and if we don't have acid to do that, then it's not happening.

So the PPIs, or antacids, will deplete you of folic acid, which is a B9, magnesium, calcium, B12, iron, and zinc.

B9, or folate, magnesium, calcium, B12, iron, and zinc.

I already talked about B12 and folate, the B9, but magnesium.

Magnesium is responsible for over 300 reactions in the body.

If you are low in magnesium, imagine all these processes in your body that aren't happening.

So some of those things is protein synthesis.

We need to synthesize protein because protein is responsible for everything in our body.

Antibodies are proteins, hormones are proteins.

There's a lot of proteins in our body that's not being synthesized if we are low in magnesium.

We need it for muscle and nerve function, glucose control, blood pressure regulation, energy production.

That's only just a very few of the things that magnesium does.

Like I said, over 300 reactions in the body, and I just gave you maybe five of them.

PPIs also deplete you of calcium.

And what do we need calcium for?

Strong bones and teeth, nerve signaling, blood clotting, muscle function.

we get cramps if we don't have calcium.

we need calcium for our heart to pump.

Our heart is a big, huge muscle.

So we need calcium.

And we don't want that to be depleted.

Iron, iron is also depleted.

And what does iron do?

It transports oxygen, energy metabolism, immune function, cognitive development, hormone synthesis.

If we don't have iron, we're not transporting oxygen and we sometimes feel very tired.

And cognitive development, imagine what's happening in our brain if we don't have iron.

And what's happening with our hormones if we don't have iron.

And then the other one that PPIs deplete is zinc.

And we need zinc for immune function, wound healing, again, DNA synthesis, protein growth, growth and development.

Zinc also regulates hormones like insulin and testosterone.

We need zinc for eye health.

Zinc does a lot of things.

So again, PPIs will deplete you of folic acid or folate, magnesium, calcium, B12, iron, and zinc.

And then what about the medication like diuretics, like Lasix and hydrochlorothiazide.

So diuretics, we usually take diuretics first up for blood pressure.

Diuretics will deplete you of sodium, potassium, magnesium, vitamin B1, zinc, folate, and calcium.

And let's see, sodium, potassium, magnesium, calcium, those are all electrolytes.

So we need electrolytes.

Diuretics will deplete you of electrolytes.

Sodium regulates blood pressure, nerve impulses, muscle contractions, fluid regulation.

It helps move nutrients through cell membranes.

And potassium, also an electrolyte, maintains fluid balance inside a cell.

It opposes sodium.

It's also responsible for nerve signaling, muscle contractions, including the heart, helps lower blood pressure.

It's important for bone health, kidney health.

I think I've mentioned this multiple times in the past.

Sodium and potassium, they're both, they both help nutrients move through cell membranes and are responsible for the movement of fluid.

Sodium and potassium, in our cells, we have these sodium potassium pumps.

When we have a low sodium diet, it's typically because we're trying to rid our body of our fluids because of maybe a heart condition we have.

But if you decrease your sodium too much, other things are going to be affected.

I think many times, instead of decreasing sodium, we need to increase our potassium because there's an imbalance between the sodium potassium when it comes to the sodium potassium pumps.

If you are depleting your sodium, I also think that you should increase your potassium first.

So talk to your doctor about that.

And you could start doing that now by the foods that have high potassium.

We'll go over that.

Let's see, diuretics.

Sodium, potassium, magnesium.

We talked about magnesium already.

Vitamin B1 is thiamine. Thiamine helps convert food into energy.

We're always trying to get energy from our food. That's what our body does with our food.

It's also responsible for nervous system health, heart function, cellular maintenance for the DNA and RNA, and oxidative stress.

So oxidative stress is part of cellular health.

And vitamin B1 is going to help with that.

And then we talked about zinc already.

and folate and calcium.

So diuretics are going to deplete you of many things.

So if you're on medications, please, it's very important that you look these up and you replenish the nutrients that you could be losing.

So let's look at the next one, oral contraceptives, so like birth control pills.

They deplete you of B6, B12, folate, magnesium, vitamin C, zinc, and thiamine, which is B1.

Again, oral contraceptives are going to deplete you of a lot.

So B6, we haven't talked about yet.

B6 is responsible for over 100 reactions like energy metabolism.

A lot of these have to do with energy.

Energy metabolism, brain development, immune system health, red blood cell formation, immune support, blood sugar regulation,

Homocysteine regulation, I talked about that earlier.

Neurotransmitter synthesis, like serotonin, dopamine, GABA.

So we need those neurotransmitters. They're little chemical messengers in our nerves.

We've already talked about B12, folate, magnesium, but vitamin C.

Vitamin C is also one of those things that are responsible for over 300 reactions in our body.

Vitamin C is a powerful antioxidant, so it's good for our immune system and protects our cells from damage.

We need vitamin C for collagen synthesis. We can take collagen all day long for our skin or for our bones or for, everything's made of collagen, but if we don't have vitamin C to help synthesize that, then all that collagen is for nothing.

And vitamin C is also needed for wound healing.

It helps with iron absorption, so you can take it with iron, and also for skin health, because skin, so bone health and skin health, because both of those have collagen in them.

So vitamin C is very important if you are on oral contraceptives.

And then also, I'm going to go through that again, oral contraceptives, B6, B12, folate, magnesium, vitamin C, zinc, and thiamine.

And then we have, if you're on corticosteroids like prednisone or cortisone, it's going to deplete you of calcium, vitamin C, vitamin D, magnesium, potassium, which are in all electrolytes.

So corticosteroids like prednisone and cortisone, it's important that you keep up with your nutrients because many people are on a low dose prednisone for life, for whatever reason, you know, you would know.

But if you're on a low dose, even a low dose corticosteroid for life, it is very important that you get these nutrients back in your body.

Calcium, vitamin C, vitamin D, magnesium, potassium.

I haven't talked about vitamin D yet, but vitamin D works with calcium to build bones, so you need them both. They work together.

Vitamin D reduces inflammation.

We need vitamin D for glucose metabolism.

Vitamin D has been known to prevent cancer, cognitive health.

So vitamin D, we get vitamin D from the sun in addition to food.

And if we don't have enough vitamin D, it has been known to cause depression and anxiety being low in vitamin D.

So it's really important that you get your vitamin D.

It also helps with MS. multiple sclerosis, osteomalacia, and psoriasis.

Osteomalacia is a bone joint health, and then psoriasis, which is skin.

So we do need vitamin D.

It's quite important, vitamin D is.

There's so much research on it these days.

So again, corticosteroids can deplete you of calcium, vitamin C, vitamin D, magnesium, potassium, and electrolytes.

And we've already talked about the magnesium and potassium earlier.

And then antibiotics. antibiotics, again, it's a big one.

All your penicillins, amoxicillins, tetracyclines, there's a lot of different antibiotics.

They're going to deplete you of pretty much all your B vitamins, your potassium, vitamin K, calcium, iron, magnesium, zinc, and it's going to wipe out your gut flora, which is very, very important.

I talked about all those except for vitamin K.

Vitamin K is what we need for clotting.

We need it for bone health, we need it for cardiovascular health.

So antibiotics are going to deplete you of that.

B vitamins, potassium, vitamin K, calcium, iron, magnesium, zinc.

And then we have pain medications like Advil, Motrin, aspirin.

That will deplete you of your folate, vitamin C, and iron.

So make sure that if you are taking pain medication, that you are having enough folate, vitamin C, and iron in your diet.

Antipsychotic medications will deplete you of your B vitamins, inositol.

Inositol manages blood sugar, helps hormone regulation, alleviates PCOS, which is polycystic ovarian syndrome.

It will boost fertility.

It supports mental health and mood.

It helps with anxiety and depression and obsessive-compulsive disorders.

So inositol is being depleted if you're on an antipsychotic.

If you're on an anti-anxiety medication like a benzodiazepine, for example, calcium melatonin can be depleted.

And melatonin is a hormone that regulates circadian rhythm.

And it's also a strong antioxidant.

It helps protect eyes, so eye health, reflux, GERD, you know, gastroesophageal reflux disease.

And you can take it, helps with jet lag.

So that is melatonin.

And anti-anxiety meds will deplete you of calcium and melatonin.

Let's see, what else?

Blood pressure medication, like ACE inhibitors, calcium channel blockers, diuretics, beta blockers.

They will deplete you of CoQ10, and all these I talked about already, so I'm not going to go through that again, but I'll just give you the list.

It will deplete you of CoQ10, melatonin, zinc, iron, and potassium.

So if you're on a blood pressure medication, you need to be aware of that.

If you drink alcohol, you can deplete yourself of folate, thiamine, which is B1, and peroxidine, which is B6.

So B1, 6, and 9 are going to be depleted with alcohol.

And if you're on a blood thinner like Coumadin or warfarin, that depletes you with your vitamin E and vitamin K.

Vitamin E is a very strong antioxidant.

It's good for skin health.

It's good for immune function, cardiovascular health, prevents blood clots, reduces inflammation.

It's good for eye health, cell signaling, gene expression, reproductive health.

Vitamin E is important for so many things.

And that will be depleted with blood thinners.

And then you have anti-seizure medications like phenobarbital or phenytoin.

and that will deplete you of your B7 or biotin. Biotin is B7.

So biotin, folate, B6, vitamin D, and vitamin K.

So biotin, or B7, is important for nervous system health, liver, eyes, hair, skin, a lot of different things.

So if you're on anti-seizure medications, make sure you're taking your B6, B9, B7, and then vitamin D and vitamin K.

And I say take the vitamins, but I'm going to give you a list of foods that have this in them, because otherwise you're just going to have a million supplement bottles, and that's not the best way to get your supplements.

And if you are on methotrexate or chemotherapy, that has been known to deplete you of folate, so B9.

Levodopa, which is a Parkinson's medication, will deplete you of B6.

So there's so many, and this is not even all the medications, obviously, but these are some of the more common medications.

So make sure that if you're on anything I mentioned, you can go back into my show notes and get the reference, click into the reference and get the list of medication.

You can look up your own medication if I didn't mention any of them.

What can we eat to counteract the depletion?

Because I said you need a supplement, but I would rather you eat foods that have these vitamins and minerals and not just go out and buy a bunch of supplements.

Because our body was meant to have these in the form of food.

So I'm just going to kind of go down in the order that I had mentioned above.

So starting with CoQ10, what can you eat to supplement your CoQ10?

Well, CoQ10 comes from meats, organ meats, fatty fish, olive oil, broccoli, spinach, peanuts, sesame seeds.

And CoQ10 is heat sensitive. So if you are cooking organ meats, you're probably going to cook the CoQ10 out of that.

But you can get it in olive oil, broccoli.

And if you look at these foods, all the foods that I'm going to mention, it's just a wide variety of foods.

And you're going to start to see patterns in all this.

You're going to see the same nuts and seeds and green leafy vegetables and meats and fatty fish, olive oils. avocados, they're pretty much in everything.

You're going to see patterns.

Magnesium, you can get them in pumpkin seeds, chia seeds, almonds, cashews, spinach, black beans, edamame, dark chocolate, brown rice, oatmeal, avocados, bananas, soy.

You can find magnesium everywhere if you eat a healthy diet.

Calcium, where can you find calcium?

Dairy, canned fish with bones, Fortified milks, even plant milks, they'll fortify them with calcium. And orange juice is fortified with calcium many times.

And then leafy greens has great source of calcium, especially if it is grown in, if the soil is not depleted.

So calcium, then iron, where do you get iron?

Again, in meat.

So there's a heme and a non-heme iron.

Heme iron is the most easily absorbed. And you get that in red meat, shellfish, and poultry.

Non-heme iron is absorbed as well, but not as easily as the red meat. And you can get non-heme iron from lentils, beans, tofu, spinach, nuts, dark chocolate, yay for dark chocolate, fortified cereals, and you can pair your iron with vitamin C.

Take them both.

And then zinc. Where do you get zinc?

Well, you get it from shellfish, red meat, poultry, and then fortified cereals again. You can get zinc from nuts, seeds, dairy, cashews, and chickpeas.

Again, you're starting to probably see patterns here.

So if you have a great diet with all these, then you're doing good.

You know, we're so afraid of sodium. Where can you get sodium?

Right now, we just all get our sodium from processed meats and preservatives.

But you can do sodium in the form of sea salt or table salt.

And sodium is so important in our body.

We don't need to overdo it, but we don't need to be afraid of it either.

See, what else?

Potassium. There's more potassium in a potato than there is in a banana.

Better forms of potassium are potatoes, especially with the skin on, dried apricots, raisins, lentils, avocados, spinach, again bananas, beans, yogurt, salmon.

So great sources of potassium.

And this list usually starts off with where you can get most of it, and then it kind of lessens as I go down the list on most of these vitamins and minerals.

All right, let's talk about our B vitamins.

Where do we get our B vitamin?

Pork, whole grains, fortified cereals, seeds, especially sunflower seeds, legumes, and fish.

And then we have our B6.

Where do we get B6, also known as peroxidine?

We can get B6 from animal products, chickpeas, potatoes, bananas, and fortified foods that have fortified with B6.

B7, also known as biotin, where can we get our B7?

Beef liver, egg yolks, salmon, nuts, seeds, sweet potatoes, broccoli, all have good biotin in them.

And then folate, you can get, which is a B9, you can get it from dark green leafy vegetables.

Again, legumes. Legumes have just pretty much every vitamin in it.

They're so good for you.

Citrus fruits, avocados.

Again, avocados are very good for you.

They have just about everything in them.

And beef liver.

And then you have B12.

B12 is mainly animal-based products like fish, red meat, poultry, eggs, dairy, cheese, yogurt.

And if you don't eat meat, if you don't eat animal products at all, B12 is very important.

Because I mentioned earlier all the, I listed all the things B12 is important for.

So you need B12 for red blood cell production, nerve health.

And if you don't eat animal products, then I would highly recommend a B12 supplement, but you can also get it from fortified nutritional yeast.

Sometimes nutritional yeast will fortify it with B12 and breakfast cereals.

If nutritional yeast is fortified with B12 and breakfast cereals, there's not going to be enough B12 for what you need. So I would still recommend supplementing A B12 if you don't eat animal products.

Let's see, what else?

I have a few more.

Vitamin C. Where can we get vitamin C?

Well, we always think about the citrus fruits.

But there's more vitamin C in a red pepper or green pepper, like bell peppers have a better source of vitamin C.

Kiwi, strawberries, broccoli, Brussels sprouts, guava, all great forms of vitamin C.

Vitamin D, where's the best place to get vitamin D?

From the sun. Yes, the sun.

Go spend some time out in the sun, especially early in the morning when it's not directly on you.

If you have trouble with being in the sun too much, it would be better to spend time in the sun just short bouts in the morning, in the evening, but not during the day, not during the heat of the day.

And then you can also get vitamin D from fatty fish, fish liver oil, egg yolks, beef liver, fortified milks, fortified orange juice, and cereals is all a really good form of vitamin D.

If you do spend time out in the sun but wear sunscreen, then you're also inhibiting that vitamin D synthesis.

So just because you are in the sun, if you have sunscreen on, you're not going to be getting your vitamin D.

And also, if you have darker pigmented skin, then your vitamin D isn't going to be converted as much.

So you're either too dark and you can't convert it, or you're going to be too light and you're going to be not good in the sun.

So there's a happy medium in there somewhere.

And then vitamin E. So vitamin E, where do you get vitamin E?

Nuts, seeds, especially sunflower seeds, leafy greens, almonds, hazelnuts, spinach, broccoli, bell peppers, avocados, mangoes, trout, salmon, fortified cereals.

You can get vitamin E pretty much in every delicious food that you can think of.

If you are eating a healthy diet, then there's no reason you should be depleted in vitamin E.

So make sure you eat a nice healthy diet.

Vitamin K comes from fermented foods, also kale, spinach, collard greens, Brussels sprouts, broccoli, cheese, and meats.

I had mentioned inositol earlier.

You can get that from citrus, whole grains, nuts, seeds, beans, organ meats, cantaloupe, and peas.

And then finally, last but not least, we have melatonin.

Well, melatonin is a hormone made by the pineal gland.

So You can't necessarily just supplement and get melatonin, but these foods definitely help with melatonin production in the pineal gland.

So tart cherries, nuts, eggs, fatty fish, goji berries, milk, oats, mushrooms, bananas, grapes, pineapples.

Again, all very delicious foods.

It's going to help with your melatonin.

I mentioned earlier, if you are low in melatonin, it's going to affect your sleep.

And melatonin is also a good antioxidant. It's a great antioxidant.

So that's what's going to help you with cell repair and your immune system.

If you're on medications, I don't want you to stop taking your medications.

Please don't stop. That's between you and your doctor.

But do start the conversation with your doctor about your nutrients.

So make sure that you are eating healthy, and that you're not depleted and maybe even talk about what labs that you can keep track of.

Go to my show notes and click into the references to find the medications that you're on and see what supplements or foods or nutrients are being depleted so that you can add that into your diet.

And if you live in a hot place or are extra active, make sure you hydrate and you may have to supplement or eat a little bit more of those nutrients because when you are sweating more or more active, you're using up more nutrients.

And so I'm going to end with this verse. I always end with a verse. And this is from 2 Thessalonians 3, 3.

And it says, but the Lord is faithful. He will establish you and guard you against the evil one.

And I like this because it makes me feel like I am protected.

And even when I am not good at making the best decisions in my life, he'll always be faithful to me.

And I don't have to be perfect. I mean, I'm trying to always be perfect.

And I will still be protected. The Lord will never leave my side.

And that's comforting to me. So I hope that comforts you too.

I'm going to read that again.

But the Lord is faithful. He will establish you and guard you against the evil one.

So that gives me comfort that I'm being protected, even when I am my worst enemy.

So I hope you enjoyed this podcast. I hope you learned something.

And I hope that you can find someone to send this to, someone that's on medications and might learn a thing or two from this.

And make sure you go into my show notes and go into the references and look up a medication that you or a loved one is on and see if you can start getting those nutrients back into your diet.

I hope that you learned something, and I hope that you stay healthy, California.