Vital Wellness

Because alcohol can derail the transportation system that escorts minerals such as zinc and magnesium out of the liver and into your bloodstream, researchers agree that anyone with a drinking problem also runs the risk of zinc and magnesium deficiencies.

Both zinc and magnesium are excreted in relatively large amounts when people are drinking excessively. They can be replaced by eating a well-balanced diet, he adds. Shellfish, pot roast, and eggs are all good sources of zinc, while nuts, whole grains, vegetables, and tofu are pretty decent sources of magnesium.

If you have heart or kidney problems, it’s important that you talk to your doctor before taking magnesium supplements.

Preventing Bone Loss

Research shows that long-term alcohol consumption can decrease the den­sity of bones, making them more susceptible to fractures. For menopausal women who are especially vulnerable to osteoporosis, long-term alcohol use is particularly damaging. In the Framingham Osteoporosis Study, researchers found that women between the ages of 67 and 90 who consumed more than 3 ounces of alcohol a day had more significant bone loss than women who drank moderate amounts of alcohol.

Calcium is one of the many nutrients that bones need to remain strong. Therefore, it is a good idea to take over-the-counter calcium and vitamin D. These usually come together with 600 milligrams of calcium and 200 milligrams of vitamin D, which should be taken three times a day. However, this is insufficient for vitamin D, so another two capsules at 400 milligrams each should be taken each day.