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10 Nutrients You Need While on Prednisone

10 Nutrients You Need While on Prednisone

How Can You Fight Back Against Prednisone Nutrient Depletion?

Since prednisone depletes 10+ nutrients from your body, you need to eat foods to give them back.

If you have to take prednisone… find out good food to enjoy while on prednisone.

Get your Nutrients You Need cheat sheet Here!

Find out which 10 nutrients you NEED while on Prednisone.

In this article and video, see examples of foods rich in those nutrients.

Without these nutrients, we can gain weight and get other side effects like osteoporosis.

Learn about the 10 Nutrients you Need by watching Dr. Megan’s Live rebroadcast below.

***Skip to 1:50 for the good stuff!***

Get your Nutrients You Need cheat sheet Here!

Which Foods Should You Emphasize in Your Diet While Taking Prednisone?

1. Calcium

Calcium is the #1 nutrient that prednisone steals. According to the Natural Medicines Database, prednisone moderately depletes calcium. Lack of calcium leads to bone loss, osteoporosis, and even broken bones.

How our bodies use calcium: bones, teeth, heart contraction.

Food Examples: dairy, sardines, fortified orange juice, salmon, turnip greens, kale, broccoli, and almonds. Not just dairy!


Calcium – Not Just Dairy! Photo Credit.

2. Vitamin D

Our bodies need vitamin D in order to absorb and use calcium. According to the Natural Medicines Database, prednisone majorly depletes vitamin D. Not that it prevents vitamin D from being absorbed, but it needs more to help with the lack of calcium.

How our bodies use vitamin D: calcium absorption, bones.

Food Examples: salmon, tuna, egg yolk, mushrooms.

How to get vitamin D.
Sources of Vitamin D. Photo Credit.

3. Chromium

Chromium is an essential mineral in many important enzyme reactions in the body. Not only does prednisone cause the body to remove chromium, but it also is directly related to one of the most common and damaging effects of prednisone. Prednisone causes high blood sugar. Chromium helps your body regulate blood sugar.

Food Examples: broccoli, grape juice, mashed potatoes, garlic.

Broccoli for chromium.
Broccoli a good source of Chromium. Photo Credit.

4. Magnesium

Magnesium is another essential mineral involved in over 300 systems in the body. Your body uses magnesium to move muscles, regulate blood glucose, and build bones.

Food Examples: almonds, spinach, cashews, peanuts, avocado, full potato with the skins, brown rice, black beans.

Magnesium foods
Food sources of Magnesium. Photo Credit.

5. Zinc

Zinc is a mineral involved in 100+ enzymes in the body. Zinc assists in immune system, building proteins, and healing wounds.

Food Examples: oysters, beef chuck roast, crab, baked beans, pumpkin seeds.

Zinc in oysters
Oysters are a good source of Zinc. Photo Credit.

6. Potassium

Potassium is used by the body in many ways, usually inside the cell. Your nerves and muscles use potassium to send signals. Kidneys are in charge of keeping the right balance of potassium in your body.

Food Examples: dried apricots, lentils, prunes, acorn squash, raisins, baked potato, kidney beans, banana, spinach, molasses, and salmon.


7. Folate

Folate is also known as folic acid, vitamin B9. Your body uses folic acid to assist with cell division and metabolism.

Food Examples: beef liver, spinach, black-eyed peas, asparagus, and Brussels sprouts.

Food folate
Food sources of Folate. Photo Credit.

8. Vitamin A

Vitamin A is used to regulate immune function, helps with vision, and reproduction.

Food Examples: sweet potato, beef liver, spinach, carrots, pumpkin pie (yum!), cantaloupe.


sweet potatoes vitamin A.
Sweet potatoes are good source of vitamin A. Photo Credit.

9. Vitamin C

Vitamin C is necessary not just as an antioxidant, but also for collagen support and protein metabolism.

Food Examples: red pepper, orange, grapefruit, kiwi, green pepper, broccoli.


Vitamin C foods
Vitamin C is not just in citrus fruits! Photo Credit.

10. Selenium

Selenium is a mineral involved in reproduction, in the thyroid, and helps with oxidative protection. The evidence isn’t as strong that prednisone depletes selenium, so don’t go overboard on this one.

Food ExamplesBrazil nuts, tuna, halibut, sardines, ham.

Brazil nuts for selenium
Brazil nuts are a good source of Selenium. Photo Credit.

This long list of good food to eat is available as a cheat sheet. Get your Nutrients You Need cheat sheet Here!

Want to Learn More?

Read the next article in this series, all about which foods to avoid while on prednisone.

Food is the Best Medicine

As Hippocrates stated, “Let food be thy medicine.” But sometimes when we are feeling sick, it’s hard to find the energy and motivation to shop for, chop, and cook these foods rich in the nutrients we need.

That’s why I created Nutranize® Zone. It gives back the Nutrients You Need all in a supplement form so that you can replenish your nutrients in a simpler way. Check it out at Nutranize.com.

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