Starting a GLP-1 medicine can feel like a viral. Weight loss may be the headline for GLP-1’s, but these medications can also change how hungry you are and how much food you want to eat (1). Suddenly, your favorite foods may seem unapprocking. They can even turn your stomach.
Along with changes in appetite and how to eat, GLP-1 medicine can affect how your whole body feels. Nausea, digestive problems, fatigue are all sorts of side effects. You can even see changes on your skin or nails (3). Therefore, it is so important to keep an eye on key icronutrients: they can help you feel stronger, more energetic and better equipped to control these changes (3).
How GLP-1’s affect your nutrition
GLP-1’s, short for glucagon-like peptide 1-receptoragonists, are medications that can help with weight loss and blood sugar control by mimicking a natural hormone in your body (1). They slow down digestion and help you feel full faster (1). But eating less can also mean taking fewer essential vitamins and minerals. This means that when you are on these medications, it is even more important to maintain a balanced and varied diet (2).
Along with macronutrients (protein, fat and carbohydrates), micronutrients drive from your energy level to your immune system (2,3). If you don’t get enough, you might start to feel extra tired, foggy or run down, and in some cases you may have symptoms such as nausea (2,4).
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Micronutrients to look at GLP-1’s
Want to know one of the best ways to stay on top of your vitamins and minerals? Mix it up at the meal. A diet full of colorful fruits, vegetables, lean proteins and legumes can go a long way (2). But when you’re on a GLP-1, eating less may mean accidentally skipping meals or feeling full after just a few bites, especially if nausea kicks in. That’s when nutritional glass can start adding (3).
Vitamin and mineral deficiency does not always show up right away – but over time they can take a toll on your energy, immunity and general health (3). Tracking what you eat in MyFitnessPal can help you spot nutrient holes early. And if something feels wrong, don’t brush it off, check in with your healthcare provider. Here are some important micronutrients to keep an eye on while taking a GLP-1.
Vitamin D.
Vitamin D takes on many roles, such as helping with 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 get enough (5).
Sunshine helps your body make vitamin D natural, but it is not always reliable (5). Your location, time of year, age and even skin color affect everyone how much vitamin D you can produce from the sun (5). And if you do not eat a lot of dairy, you may also need an important source of diet (5).
Where one can get vitamin d (5):
- Egg yolks
- Fortified foods (like some milk, grain and plant -based alternatives)
- Fat fish, such as salmon and mackerel
- Sunshine (in moderation!)
Signs that you might not get enough (5):
- Muscle weakness
- Fatigue
- Bone pain
Vitamin B12
Vitamin B12 is like a powerhouse behind the scenes, it helps your body produce DNA, form red blood cells and keep your nerves and metabolism to run evenly (6). But if you do not eat a lot of animal products, you could come short without once realizing it.
Vegans, older adults and people who avoid meat or dairy are especially at risk of B12 deficiency (6). Therefore, it is important to be aware of how much you get, especially when your appetite is reduced on a GLP-1.
Where one can get vitamin B12 (6):
- Dairy products such as milk and yogurt
- Egg
- Poultry and meat
- Fish and seafood
- Failed foods (such as plant -based milk or breakfast products)
Signs that you might not get enough (6):
- Fatigue
- Anemia
- Mouth ulcers
- Sorry about the stomach
- Confusion
About the expert
Melissa Jaeger RD, LD is the Nutrition Manager for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed his dietary internship through Iowa State University. In May 2024, she was recognized as the registered young dietitian in the year awarded by the Minnesota Academy of Nutrition and Dietetics.
Stephanie Saletta, Ms, Rdis a dietitian and is MyFitnessPal’s internal nutritionist and nutritionist. Passionate to promote a healthy lifestyle, Stephanie graduated from San Diego State University focusing on research and disease prevention.
Iron
Iron helps your body move oxygen where it should go. It is an important part of hemoglobin, the protein in red blood cells that keep your energy up and your muscles work (7).
There are two types of iron: Heme iron that comes from animal food and is easier to absorb, and non-there-iron found in plant-based sources. Even if you eat meat, you can still fall short, especially if you are a woman of the childbearing age or follow a mostly vegetarian diet (7).
Pro Tip: Pair of plant-based iron sources with vitamin C (such as citrus or tomatoes) to help increase absorption (7).
Where one can get iron (7):
- Red meat, poultry and seafood (heme -iron)
- Beans and lentils (non-theree iron)
- Tofu
- Spinach and other leaf -green
- Iron -reinforced grains and grains
Signs that you might not get enough (7):
- Fatigue
- Weakness
- Pale skin
- Anemia
Electrolytes (sodium, potassium, magnesium)
Electrolytes may sound like something from a sports drink advertising, but they are actually important for keeping your body balanced. These minerals help support the nerve and muscle function and keep your fluid levels in chess (8).
Nausea, vomiting or diarrhea are common GLP-1 side effects and can lead to electrolyte loss quickly (1,2,3). Therefore, it is smart to pay attention to your intake, especially if these symptoms dwell (8).
Where one can get key electrolytes (8):
- Sodium: Table salt, broth, deli meat (9)
- Potassium: Bananas, white beans, potatoes (10)
- Magnesium: Leaf vegetables, nuts, whole grains, bananas (11)
Signs that you might not get enough (8):
- Muscle cramps
- Fatigue
- Nausea
- Vomit
- Confusion
If you notice signs such as muscle cramps, fatigue or dizziness, it is worth checking in with your healthcare provider to make sure your levels are where they should be.
How to Stay on top of your micronutrient intake
When you eat less on a GLP-1, you need any small serving to pack a large nutritional stance. Think smaller meals and snacks that still deliver a solid hit of vitamins and minerals.
Not sure what it looks like? Sample:
- A protein smoothie with spinach and frozen berries
- A hard boiled egg and a handful of almonds between meals
- Greek yogurt topped with chia seeds and slices of banana
- A beef and string cheese on the way out the door
- An additional egg in your morning encrypter or a side of sautéed leaf vegetables
Frequently asked questions: micronutrients and GLP-1’s
Can GLP-1s cause vitamin deficiency?
Current research does not show that GLP-1s directly cause vitamin deficiency (2). Depending on individual diet, lifestyle and other medications, some people have an increased risk of developing or aggravating vitamin deficiencies while taking a GLP-1 (3).
What micronutrients should you be aware of when taking GLP-1 medicine?
Some important micronutrients to be aware of include vitamin D vitamin, vitamin B12, iron, sodium, potassium and magnesium. (2, 3)
Should I take supplements on GLP-1’s?
“Not everyone needs a supplement, but it’s important to have this conversation with your healthcare team, such as your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Nutrition leader. “They can review your diet, symptoms, any laboratory work and your health history to determine if a supplement can be right for you.”
What are the signs of nutritional shortages while on a GLP-1?
While signs may vary from person to person, you may notice weakness, fatigue, crispy nails, pale skin, nausea, bone pain, brain fog, digestive problems and more (2).
Are some people more in danger than others?
“Yes-Isares If you had nutrient holes before you started a GLP-1 or take other medications that affect the absorption. Having GI side effects such as vomiting or diarrhea also increases the risk of nutrient glass because you absorb fewer nutrients,” said Stephanie Saletta, RD, Lead Nutrition Science for Myfitness Pal “That’s why a personal approach is so important.”
How can MyFitnessPal help me track my micronutrient intake?
“Logging your meals and snacks in MyFitnessPal makes it easy to see what nutrients you get – and which you may need more of,” says Melissa Jaeger, RD, LD, MyFitnessPal Nutrition leader. “You can trace micronutrients such as iron, sodium, potassium and more and then use these insights to take food choices to help you hit your daily nutrient targets.”
The lower line
GLP-1’s can be a powerful weight loss tool and better health-but they often work best when paired with a nutritional diet (2,3). High quality prioritization can help you stay energetic, avoid nutrient deficiency and feel your best through your journey (2,3). Your choice of food matters and MyFitnessPal is here to support you along the way!
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