The beginning of a GLP-1 medication can feel like a hurricane. Weight loss may be the main advantage of GLP-1, but these medication can also influence your feeling of hunger and your food intake (1). Suddenly their favorite dishes seem to be unattractive. You could even turn your stomach around.
In addition to changes in the appetite and the way you eat, GLP-1 medication can affect the feeling in the entire body. Nausea, digestive problems and fatigue are possible side effects. You may even notice changes on your skin or nails (3). That is why it is so important to keep an eye on the most important micronutrients: You can help you to feel more, more energetic and better equipped in order to manage these changes (3).
How GLP-1 affects your diet
GLP-1, short for glucagon-like peptide-1 receptor agonists, are medication that can help you lose weight and blood sugar control by imitation a natural hormone in your body (1). They slow down the digestion and ensure that they feel full faster (1). However, it can also mean eating less that they consume less important vitamins and minerals. This means that if you take these medication, it is all the more important to pay attention to a balanced and varied diet (2).
In addition to macronutrients (protein, fat and carbohydrates), micronutrients supply everything from their energy level to their immune system (2,,3). If you don’t get enough of it, you may feel particularly tired, dazed or exhausted, and in some cases symptoms such as nausea can occur (2,,4).
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Micronutrients that you should keep in mind at GLP-1
Would you like to know how to keep an eye on your vitamin and mineral balance? Mix it to meals. A diet full of colorful fruits, vegetables, lean protein and legumes can do a lot (2). But if you take GLP-1, less food can lead to you accidentally skip out meals or feel full after a few bite, especially when nausea occurs. Then the nutrient gaps can add up (3).
A lack of vitamins and minerals does not always show up immediately – but over time it can affect your energy, your immune system and your general health (3). If you track what you eat in Myfitnespal, you can see any nutrient gaps at an early stage. And if something feels wrong, don’t wipe it off, but contact your doctor. Here are some important micronutrients that you should keep in mind while taking GLP-1.
Vitamin D
Vitamin D takes on many tasks, e.g. B. it helps with calcium intake, supports your immune system and regulates the nervous system (5). But as important as it is, about 53 million adults in the United States don’t get enough (5).
Sunshine helps your body to make vitamin D naturally, but this is not always reliable (5). Your location, the season, your age and even skin tone all influence how much vitamin D you can produce through the sun (5). And if you don’t eat a lot of dairy products, you may also lack an important source of food (5).
Where do you get vitamin D? ((5))):
- egg yolk
- Enriched foods (such as some dairy products, grain products and vegetable alternatives)
- Fat fish like salmon and mackerel
- Sunshine (in moderation!)
Signs that you may not get enough ((5):
- Muscle weakness
- fatigue
- Bone pain
Vitamin B12
Vitamin B12 is like a power package behind the scenes. It helps her body produce DNA, form red blood cells and ensure that their nerves and their metabolism work smoothly (6). However, if you don’t eat many animal products, you could be neglected without realizing it.
Vegans, older adults and people who avoid meat or dairy products are particularly at risk for a B12 deficiency (6). It is therefore important to pay attention to how much you eat, especially if your appetite is reduced by an GLP-1 diet.
Where do you get vitamin B12? ((6))):
- Dairy products such as milk and yogurt
- Egg
- Poultry and meat
- Fish and shellfish
- Enriched food (such as vegetable milk or breakfast cereals)
Signs that you may not get enough ((6):
- fatigue
- anemia
- Wounds in the mouth
- Stomach
- confusion
About the expert
Melissa Jaeger RD, LD is a head of nutrition at MyFitnespal. Melissa received a Bachelor of Arts in nutrition (DPD) from College of Saint Benedict and completed her nutritional internship at Iowa State University. In May 2024 she was awarded the Minnesota Academy of Nutrition and Dietetics as a registered young nutritionist of the year.
Stephanie Saletta, MS, RDis a nutritionist and the company’s own nutrition expert and nutritionist from MyFitnespal. Stephanie is passionate about promoting a healthy lifestyle and completed her studies at San Diego State University with a focus on research and disease prevention.
iron
Iron helps your body to transport oxygen where it has to go. It is an important part of hemoglobin, the protein in the red blood cells that maintains their energy and keeps their muscles going (7).
There are two types of iron: heme iron, which comes from animal foods and can be absorbed more easily, and non-hem iron that occurs in vegetable sources. Even if you eat meat, deficits can still occur, especially if you are a woman of childbearing age or mostly eat vegetarian feeding (7).
To the tip: Combine vegetable iron sources with vitamin C (such as citrus fruits or tomatoes) to promote the absorption (7).
Where do you get iron? ((7))):
- Red meat, poultry and seafood (heme iron)
- Beans and lenses (non-hem-iron)
- tofu
- Spinat and other leafy vegetables
- Grain and grain enriched with iron
Signs that you may 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 essential to keep the body in balance. These minerals support the nerve and muscle function and keep their fluid level under control (8).
Nausea, vomiting or diarrhea are common side effects of GLP-1 and can quickly lead to an electrolyte loss (1,,2,,3). Therefore, it is advisable to pay attention to the intake, especially if these symptoms stop (8).
Where do you get important electrolytes? ((8))):
- sodium: Food salt, broth, sausage goods (9)))
- potassium: Bananas, white beans, potatoes (10)))
- magnesium: Leafy vegetables, nuts, whole grain products, bananas (11)))
Signs that you may not get enough ((8):
- Muscle cramps
- fatigue
- Trimming
- Vomit
- confusion
If you notice signs such as muscle cramps, fatigue or dizziness, you should contact your doctor to ensure that your values
How to keep an overview of your micronutrient supply
If you eat less with a GLP-1, you need every small portion to achieve a large nutrient thrust. Think of smaller meals and snacks that still provide a solid amount of vitamins and minerals.
Are you not sure what it looks like? Attempt:
- A protein smoothie with spinach and frozen berries
- A hard -boiled egg and a handful of almonds between meals
- Greek yogurt with chia seeds and banana slices
- On the way to the door there is a beef stick and string cheese
- An additional egg in your morning scrambled eggs or a side dish of well -assured leafy vegetables
Frequently asked questions: micronutrients and GLP-1
Can GLP-1 cause vitamin deficiency?
Current research results do not show that GLP-1 directly causes vitamin deficiency (2). Depending on the individual diet, lifestyle and other medication, there is an increased risk of developing or worse a vitamin deficiency while taking GLP-1 (3).
Which micronutrients should you pay attention to when taking GLP-1 medication?
The most important micronutrients that you should consider include vitamin D, vitamin B12, iron, sodium, potassium and magnesium. ((2,, 3)))
Do I have to take GLP-1 supplements?
“Not everyone needs a dietary supplement, but it is important to have this conversation with your health team, for example your registered nutritionist and doctor,” says Melissa Jaeger, RD, LD, MyFitnespal Head of Nutrition. “You can check your diet, symptoms, laboratory examinations and your medical history to determine whether a dietary supplement could be suitable for you.”
What are the signs of a lack of nutrients during an GLP 1 intake?
Although the signs of person to person can be different, they may notice weakness, tiredness, brittle nails, pale skin, nausea, bone pain, brain fog, digestive problems and more (2).
Are some people more at risk than others?
“Yes-especially if you had nutrient deficits before the start of GLP-1 therapy or take other drugs that impair absorption. Gastrointestinal improvement effects such as vomiting or diarrhea also increase the risk of nutrient deficits because they absorb fewer nutrients,” says Stephanie Saletta, RD, Senior Nutritionist at Myfitnespal. “That is why a personalized address is so important.”
How can Myfitnespal help me to track my micronutrient absorption?
“By logging in your meals and snacks in Myfitnespal, you can easily see which nutrients you consume – and from which you may need more,” says Melissa Jaeger, RD, LD, Myfitnespal Head of Nutrition. “You can pursue micronutrients such as iron, sodium, potassium and more and then use these findings to make food decisions that help you achieve your daily nutrient goals.”
The conclusion
GLP-1 fatty acids can be an effective means of reducing weight and better health-but they often work best if they are combined with a nutrient-rich diet (2,,3). The prioritization of high -quality foods can help you to stay energetic, to avoid nutrient deficiencies and to feel good during your trip (2,,3). Your food selection is important and Myfitnespal is here to support you!
The contribution Micronutrients and GLP-1: What you should know appeared first Myfitnespal blog.
