Starting a GLP-1 medicine can really feel like a whirlwind. Weight loss is likely to be the headline good thing about GLP-1s, however these drugs may change how hungry you’re feeling and how a lot meals you need to eat (1). All of a sudden your favourite meals might sound unappealing. They may even flip your abdomen.
Along with adjustments in urge for food and the way you eat, GLP-1 drugs can have an effect on how your entire physique feels. Nausea, digestive points, fatigue are all doable unwanted effects. You may even spot adjustments to your pores and skin or nails (3). That’s why maintaining a tally of key micronutrients is so vital: they will help you’re feeling stronger, extra energized, and higher geared up to handle these adjustments (3).
How GLP-1s Affect Your Nutrition
GLP-1s, quick for glucagon-like peptide 1 receptor agonists, are drugs that may assist with weight reduction and blood sugar management by mimicking a pure hormone in your physique (1). They decelerate digestion and assist you to really feel full sooner (1). But consuming much less may imply you’re taking in fewer important nutritional vitamins and minerals. That means once you’re on these drugs, it’s much more vital to keep up a balanced and diverse weight loss program (2).
Along with macronutrients (protein, fats, and carbs), micronutrients energy every little thing out of your vitality ranges to your immune system (2,3). If you’re not getting sufficient, you may begin to really feel further drained, foggy, or run down, and in some circumstances, you might have signs like nausea (2,4).
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Micronutrients to Watch on GLP-1s
Want to know probably the greatest methods to remain on prime of your nutritional vitamins and minerals? Mix it up at mealtime. A weight loss program full of colourful fruits, veggies, lean proteins, and legumes can go a great distance (2). But once you’re on a GLP-1, consuming much less may imply by accident skipping meals or feeling full after just some bites, particularly if nausea kicks in. That’s when nutrient gaps can begin to add up (3).
Vitamin and mineral deficiencies don’t at all times present up immediately—however over time, they’ll take a toll in your vitality, immunity, and total well being (3). Tracking what you eat in MyFitnessPal will help you see any nutrient gaps early on. And if one thing feels fallacious, don’t brush it off, examine in along with your healthcare supplier. Here are some vital micronutrients to regulate when you’re taking a GLP-1.
Vitamin D
Vitamin D takes on many roles, akin to serving to with calcium absorption, supporting your immune system, and regulating the nervous system (5). But regardless of how vital it’s, about 53 million adults within the U.S. aren’t getting sufficient (5).
Sunshine helps your physique make vitamin D naturally, however that’s not at all times dependable (5). Your location, time of 12 months, age, and even pores and skin tone all have an effect on how a lot vitamin D you may produce from the solar (5). And when you don’t eat a lot dairy, you is likely to be lacking a key dietary supply, too (5).
Where to get vitamin D (5):
- Egg yolks
- Fortified meals (like some milks, cereals, and plant-based alternate options)
- Fatty fish, akin to salmon and mackerel
- Sunshine (moderately!)
Signs you will not be getting sufficient (5):
- Muscle weak spot
- Fatigue
- Bone ache
Vitamin B12
Vitamin B12 is sort of a behind-the-scenes powerhouse, it helps your physique make DNA, kind pink blood cells, and preserve your nerves and metabolism working easily (6). But when you don’t eat lots of animal merchandise, you might be falling quick with out even realizing it.
Vegans, older adults, and individuals who keep away from meat or dairy are particularly in danger for B12 deficiency (6). That’s why it’s vital to be conscious of how a lot you’re getting, particularly when your urge for food is diminished on a GLP-1.
Where to get vitamin B12 (6):
- Dairy merchandise like milk and yogurt
- Eggs
- Poultry and meat
- Fish and shellfish
- Fortified meals (like plant-based milks or breakfast cereals)
Signs you will not be getting sufficient (6):
- Fatigue
- Anemia
- Mouth sores
- Upset abdomen
- Confusion
About the Expert
Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa acquired a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and accomplished her dietetic internship via Iowa State University. In May 2024 she was acknowledged because the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.
Stephanie Saletta, MS, RD, is a dietitian and is MyFitnessPal’s in-house diet skilled and diet scientist. Passionate for selling wholesome life, Stephanie graduated from San Diego State University with a give attention to analysis and illness prevention.
Iron
Iron helps your physique transfer oxygen the place it must go. It’s a key a part of hemoglobin, the protein in pink blood cells that retains your vitality up and your muscle tissue working (7).
There are two kinds of iron: heme iron, which comes from animal meals and is less complicated to soak up, and non-heme iron, which is present in plant-based sources. Even when you eat meat, you may nonetheless fall quick, particularly when you’re a lady of childbearing age or observe a largely vegetarian weight loss program (7).
Pro tip: Pair plant-based iron sources with vitamin C (like citrus or tomatoes) to assist enhance absorption (7).
Where to get iron (7):
- Red meat, poultry, and seafood (heme iron)
- Beans and lentils (non-heme iron)
- Tofu
- Spinach and different leafy greens
- Iron-fortified cereals and grains
Signs you will not be getting sufficient (7):
- Fatigue
- Weakness
- Pale pores and skin
- Anemia
Electrolytes (sodium, potassium, magnesium)
Electrolytes may sound like one thing from a sports activities drink industrial, however they’re really important for holding your physique balanced. These minerals assist help nerve and muscle perform, and preserve your fluid ranges in examine (8).
Nausea, vomiting, or diarrhea are frequent GLP-1 unwanted effects, and can result in electrolyte loss rapidly (1,2,3). That’s why it’s good to be conscious of your consumption, particularly if these signs linger (8).
Where to get key electrolytes (8):
- Sodium: Table salt, broth, deli meat (9)
- Potassium: Bananas, white beans, potatoes (10)
- Magnesium: Leafy greens, nuts, entire grains, bananas (11)
Signs you will not be getting sufficient (8):
- Muscle cramps
- Fatigue
- Nausea
- Vomiting
- Confusion
If you’re noticing indicators like muscle cramps, fatigue, or dizziness, it’s price checking in along with your healthcare supplier to verify your ranges are the place they need to be.
How to Stay on Top of Your Micronutrient Intake
When you’re consuming much less on a GLP-1, you want each small serving to pack a giant dietary punch. Think smaller meals and snacks that also ship a stable hit of nutritional vitamins and minerals.
Not positive what that appears like? Try:
- A protein smoothie with spinach and frozen berries
- A tough-boiled egg and a handful of almonds between meals
- Greek yogurt topped with chia seeds and sliced banana
- A beef stick and string cheese in your means out the door
- An further egg in your morning scramble or a facet of sautéed leafy greens
Frequently Asked Questions: Micronutrients and GLP-1s
Can GLP-1s trigger vitamin deficiencies?
Current analysis doesn’t present that GLP-1s immediately trigger vitamin deficiencies (2). Depending on particular person weight loss program, life-style, and different drugs, some individuals are at an elevated threat for growing or worsening vitamin deficiencies whereas taking a GLP-1 (3).
What micronutrients do you have to concentrate on when taking GLP-1 medicine?
Some key micronutrients to concentrate on embrace vitamin D, vitamin B12, iron, sodium, potassium, and magnesium. (2, 3)
Do I must take dietary supplements on GLP-1s?
“Not everybody will want a complement, nevertheless it’s vital to have this dialog along with your well being care workforce akin to your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. “They can assessment your weight loss program, signs, any lab work and your well being historical past to find out if a complement could also be best for you.”
What are the indicators of nutrient deficiency whereas on a GLP-1?
While indicators might range from individual to individual you might discover weak spot, fatigue, brittle nails, pale pores and skin, nausea, bone ache, mind fog, digestive points and extra (2).
Are some folks extra in danger than others?
“Yes—particularly when you had nutrient gaps earlier than beginning a GLP-1 or take different drugs that have an effect on absorption. Having GI unwanted effects like vomiting or diarrhea additionally will increase threat for nutrient gaps since you soak up fewer vitamins,” says Stephanie Saletta, RD, Lead Nutrition Scientist for MyFitnessPal. “That’s why a customized strategy is so vital.”
How can MyFitnessPal assist me monitor my micronutrient consumption?
“Logging your meals and snacks in MyFitnessPal makes it simple to see which vitamins you’re getting—and which of them you might want extra of,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. “You can monitor micronutrients like iron, sodium, potassium and extra and then use these insights to make meals selections that assist you to hit your every day nutrient objectives.”
The Bottom Line
GLP-1s generally is a highly effective device for weight reduction and higher well being—however they typically work finest when paired with a nutrient-dense weight loss program (2,3). Prioritizing high-quality meals will help you keep energized, keep away from nutrient deficiencies, and really feel your finest all through your journey (2,3). Your meals selections matter and MyFitnessPal is right here to help you alongside the best way!
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