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The beginning of the GLP-1 drug can feel like a whirlpool. Losing weight can be the heading for GLP-1, but these medications can and change how hungry you felt and how much food you want to eat (1). Suddenly your favorite food could seem inappropriate. You may even turn your stomach.
With the changes in appetite and how you eat, GLP-1 medications can affect how your whole body feels. Nausea, digestive issues, fatigue are all possible side effects. You can notice even changes in skin or nails (3). That is why the eye maintenance on key micronutrients is so important: I can help you feel stronger, more energetic and better equipped to manage these changes (3).
How GLP-1 affects your diet
GLP-1S, short for a pucagon-similar peptide 1 receptor agonist, are medications that can help in weight loss and control blood sugar by mimicing natural hormones in your body (1). Slowing digestion and help you feel much before (1). But eating can less mean that you are taking less essential vitamins and minerals. This means when you are on these medications, it is even more important to maintain balanced and varied diet (2).
Together with macronutrients (proteins, fat and carbohydrates), micronutrients are powered by everything from your energy levels to your immune system (2,3). If you don’t get enough, you may start feeling extra tired, foggy, or move, and in some cases you could have symptoms like nausea (2,4).
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Micronutrients for watching GLP-1S
Want to know one of the best ways to stay on top of your vitamins and minerals? Mix it in a meal. Diet full of colorful fruits, vegetables, skinny proteins and legumes can go a long way (2). But when you are on GLP-1, eating can only mean to skip meals or feel full after just a few snacks, especially if the nausea is hit. Then the chief paws can begin adding (3).
Vitamin and mineral shortcomings are not always displayed immediately – but over time I can take a toll on your energy, immunity and overall health (3). Tracking what you eat in MyFitnessPal can help you frame any nutrients early. And if something feels wrong, don’t fold it, sign up with your health care provider. Here are some important micronutrents to watch as you take GLP-1.
Vitamin D
Vitamin D assumes many roles, such as helping calcium absorption, supporting your immune system and regulating the nervous system (5). But despite how important it is, about 53 million adults in the United States do not receive enough (5).
Sunshine helps your body naturally make vitamin D but it’s not always reliable (5). Your location, time of year, age, and even tone of skin, all affects how much vitamin D you can produce from the sun (5). And if you don’t eat a lot of dairy, you may miss the key food source (5).
Where to get to Vitamin D (5):
- Yolks eggs
- Food established (such as some milk, cereal and plant-based alternatives)
- Fatty fish, like salmon and makerel
- Sunshine (moderately!)
Signs you may not get enough (5):
- Muscular weakness
- Fatigue
- Bone
Vitamin B12
Vitamin B12 is like a power plant behind the scenes, helps your body to make a DNA, forms red blood cells and keeps your nerves and metabolism (6). But if you don’t eat a lot of animal products, you could be short without even understanding it.
Vegans, older adults and people who avoid meat or dairy are especially at risk for lack of B12 (6). That is why it is important to be on it, especially when your appetite gets on GLP-1.
Where to get to Vitamin B12 (6):
- Dairy products such as milk and yogurt
- Eggs
- Poultry and meat
- Fish and shellfish
- Hardened food (such as herbal milk or breakfast cereal)
Signs you may not get enough (6):
- Fatigue
- Anemia
- Mouth ulcers
- An upset stomach
- Confusion
About an expert
Melissa Jaeger Rd, LD is a nitration head for MyFitnessPal. Melissa received the bachelor of art in the diet (DPD) from the Faculty of St. Benedict and finished its diet of internship through Iowa State University. In May 2024. It was recognized as a registered young child from the year, which awarded Minnesota Academy of Diet and Dietitics.
Stephanie Saletta, MS, RDis a dietit and is a mifitnesspal internal insanity expert and a dietary scientist. Passionate to promote healthy lifestyles, Stephanie graduated from the State University of San Diego with a focus on research and disease prevention.
Iron
Iron helps your body move oxygen where to go. It is a key part of hemoglobin, protein in red blood grains that keep your energy and your muscles work (7).
There are two types of iron: heme iron, coming from animal food and is easier to absorb, and non-iron, which is located in plant sources. Even if you eat meat, you can still fall shorter, especially if you are a children’s age or follow mainly vegetarian diet (7).
For advice: A pair of urgent iron iron sources with vitamin C (such as citrus or tomatoes) to help exhibit absorption (7).
Where to get iron (7):
- Red meat, poultry and seafood (heme iron)
- Beans and lying down (Nehenski iron)
- Tofu
- Spinach and other leafy greenery
- Cereals and cereals of iron
Signs you may not get enough (7):
- Fatigue
- Weakness
- Pale leather
- Anemia
Elektrololite (Sodium, potassium, magnesium)
Electrolytes can sound like something from the sporty commercial drink, but they are actually essential to maintain your body balanced. These minerals help the nerve and muscle function and hold the liquid level to check (8).
Nausea, vomiting or diarrhea are common GLP-1 side effects, and can quickly lead to electrolyte loss (1,2,3). That is why it is wise to have attention to your entry, especially if these symptoms are retained (8).
Where to get key electrolytes (8):
- Sodium: Table salt, soup, shares meat (9)
- Potassium: Bananas, white beans, potatoes (10)
- Magnesium: Лиснате егенили, walnuts, whole cereal, bananas (11)
Signs you may not get enough (8):
- Muscle cramps
- Fatigue
- Nausea
- Vomit
- Confusion
If you notice signs like muscle cramps, fatigue or dizziness, it is worth checking with your health provider to make sure your levels are where they need to be.
How to stay on top of your micronutrient entry
When you eat less on GLP-1, you need any small serving to pack a large nutrient shock. Think smaller meals and snacks that continue to deliver a solid hit of vitamins and minerals.
Not sure what that looks like? Try:
- Protein smoothie with spinach and frozen berries
- Hard boiled egg and a handful of almonds between meals
- Greek yogurt covered with chia seeds and sliced bananas
- Beef rod and string cheese on the way out of door
- Additional egg in the morning bar or side of diet of leafy greenery
Frequently Asked Questions: Micronutrients and GLP-1S
Can GLP-1S cause vitamin shortcomings?
Current research does not show that GLP-1 directly causes vitamin deficiencies (2). Depending on the individual diet, the way of life and other drugs, some are at increased risk for development or deterioration of vitamin deficiencies while taking GLP-1 (3).
What micronutrients should you be aware of when taking a GLP-1 medicine?
Some key micronutrients that were aware include vitamin D, vitamin B12, iron, sodium, potassium and magnesium. (2, 3)
Should I take over add-ons on GLP-1?
“Not all extra additions, but it is important to have this conversation with your health team like your registered food and doctor,” says Melissa Jaeger, Rd, L., MyFitnespal Head of Nutrition. “They can review your diet, symptoms, any laboratory work and your health history to determine whether you supplement you.”
What are the signs of lack of nutrients while you are on GLP-1?
Although signs may differ from person to person you can notice weakness, fatigue, fragile nails, pale skin, nausea, boning, brain, digestive issues and more (2).
Are some people more at risk of others?
“Yes-Especially if you have gaps of nutrients before you start other medications that affect the absorption because you absorb less nutrients,” says Stephanie Saletta, Rd, lead nutrition for MyFitnessPal. “That’s why a personalized approach is so important.”
How my myphitpal can help me track my entry of micronutrients.
“Reporting your meals and snacks in MyFitnessPali makes it easier to see which nutrients you will get – and you may need more,” says Melissa Jaeger, Rd, LD, MyFitnessPal Head of Diet. “You can follow the micronutri like iron, sodium, potassium, and more, then use these insights to delete food that helps you to help you enter your daily hiran goals.”
Bottom line
GLP-1S can be a powerful tool for weight loss and better health – but often work best when paired with nutrients (2,3). The priority of high-quality food can help you stay energized, avoid shortcomings of nutrients and feel all of your entire journey (2,3). Your food choice matter and myfitnesspal is there to support you on your way!
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