Beginning a GLP-1 remedy can really feel like a whirlwind. Weight reduction could be the headline advantage of GLP-1s, however these medicines also can change how hungry you’re feeling and the way a lot meals you wish to eat (1). Swiftly your favourite meals may appear unappealing. They may even flip your abdomen.
Together with modifications in urge for food and the way you eat, GLP-1 medicines can have an effect on how your entire physique feels. Nausea, digestive points, fatigue are all attainable unwanted side effects. You would possibly even spot modifications to your pores and skin or nails (3). That’s why maintaining a tally of key micronutrients is so necessary: they may also help you’re feeling stronger, extra energized, and higher outfitted to handle these modifications (3).
How GLP-1s Have an effect on Your Vitamin
GLP-1s, quick for glucagon-like peptide 1 receptor agonists, are medicines that may assist with weight reduction and blood sugar management by mimicking a pure hormone in your physique (1). They decelerate digestion and allow you to really feel full sooner (1). However consuming much less also can imply you’re taking in fewer important nutritional vitamins and minerals. Meaning if you’re on these medicines, it’s much more necessary to take care of a balanced and diverse eating regimen (2).
Together with macronutrients (protein, fats, and carbs), micronutrients energy every part out of your vitality ranges to your immune system (2,3). If you happen to’re not getting sufficient, you would possibly begin to really feel additional drained, foggy, or run down, and in some circumstances, you would have signs like nausea (2,4).
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Micronutrients to Watch on GLP-1s
Need to know probably the greatest methods to remain on prime of your nutritional vitamins and minerals? Combine it up at mealtime. A eating regimen full of colourful fruits, veggies, lean proteins, and legumes can go a good distance (2). However if you’re on a GLP-1, consuming much less would possibly imply unintentionally 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 all the time present up straight away—however over time, they’ll take a toll in your vitality, immunity, and general well being (3). Monitoring what you eat in MyFitnessPal may also help you see any nutrient gaps early on. And if one thing feels fallacious, don’t brush it off, test in along with your healthcare supplier. Listed here are some necessary micronutrients to regulate whilst you’re taking a GLP-1.
Vitamin D
Vitamin D takes on many roles, similar to serving to with calcium absorption, supporting your immune system, and regulating the nervous system (5). However regardless of how necessary 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 all the time 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 if you happen to don’t eat a lot dairy, you could be lacking a key dietary supply, too (5).
The place to get vitamin D (5):
- Egg yolks
- Fortified meals (like some milks, cereals, and plant-based options)
- Fatty fish, similar to salmon and mackerel
- Sunshine (moderately!)
Indicators you might 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, type crimson blood cells, and hold your nerves and metabolism operating easily (6). However if you happen to don’t eat quite a lot of animal merchandise, you would 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 necessary to be conscious of how a lot you’re getting, particularly when your urge for food is decreased on a GLP-1.
The place 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)
Indicators you might not be getting sufficient (6):
- Fatigue
- Anemia
- Mouth sores
- Upset abdomen
- Confusion
In regards to the Professional
Melissa Jaeger RD, LD is the Head of Vitamin for MyFitnessPal. Melissa obtained a Bachelor of Arts in Vitamin (DPD) from the School of Saint Benedict and accomplished her dietetic internship by way of Iowa State College. In Might 2024 she was acknowledged because the Registered Younger Dietitian of the Yr awarded by the Minnesota Academy of Vitamin and Dietetics.
Stephanie Saletta, MS, RD, is a dietitian and is MyFitnessPal’s in-house vitamin skilled and vitamin scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College 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 crimson blood cells that retains your vitality up and your muscle mass working (7).
There are two forms 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 if you happen to eat meat, you may nonetheless fall quick, particularly if you happen to’re a girl of childbearing age or observe a largely vegetarian eating regimen (7).
Professional tip: Pair plant-based iron sources with vitamin C (like citrus or tomatoes) to assist enhance absorption (7).
The place to get iron (7):
- Purple meat, poultry, and seafood (heme iron)
- Beans and lentils (non-heme iron)
- Tofu
- Spinach and different leafy greens
- Iron-fortified cereals and grains
Indicators you might not be getting sufficient (7):
- Fatigue
- Weak point
- Pale pores and skin
- Anemia
Electrolytes (sodium, potassium, magnesium)
Electrolytes would possibly sound like one thing from a sports activities drink industrial, however they’re really important for retaining your physique balanced. These minerals assist assist nerve and muscle perform, and hold your fluid ranges in test (8).
Nausea, vomiting, or diarrhea are frequent GLP-1 unwanted side effects, and may result in electrolyte loss shortly (1,2,3). That’s why it’s good to be conscious of your consumption, particularly if these signs linger (8).
The place to get key electrolytes (8):
- Sodium: Desk salt, broth, deli meat (9)
- Potassium: Bananas, white beans, potatoes (10)
- Magnesium: Leafy greens, nuts, entire grains, bananas (11)
Indicators you might not be getting sufficient (8):
- Muscle cramps
- Fatigue
- Nausea
- Vomiting
- Confusion
If you happen to’re noticing indicators like muscle cramps, fatigue, or dizziness, it’s price checking in along with your healthcare supplier to ensure your ranges are the place they need to be.
Tips on how to Keep on High of Your Micronutrient Consumption
Once you’re consuming much less on a GLP-1, you want each small serving to pack an enormous dietary punch. Suppose smaller meals and snacks that also ship a strong hit of nutritional vitamins and minerals.
Unsure what that appears like? Strive:
- 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 manner out the door
- An additional egg in your morning scramble or a aspect of sautéed leafy greens
Incessantly Requested Questions: Micronutrients and GLP-1s
Can GLP-1s trigger vitamin deficiencies?
Present analysis doesn’t present that GLP-1s straight trigger vitamin deficiencies (2). Relying on particular person eating regimen, way of life, and different medicines, some persons are at an elevated threat for creating or worsening vitamin deficiencies whereas taking a GLP-1 (3).
What micronutrients do you have to concentrate on when taking GLP-1 remedy?
Some key micronutrients to concentrate on embrace vitamin D, vitamin B12, iron, sodium, potassium, and magnesium. (2, 3)
Do I have to take dietary supplements on GLP-1s?
“Not everybody will want a complement, but it surely’s necessary to have this dialog along with your well being care staff similar to your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Vitamin. “They’ll evaluate your eating regimen, 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?
Whereas indicators might differ from individual to individual chances are you’ll 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?
“Sure—particularly if you happen to had nutrient gaps earlier than beginning a GLP-1 or take different medicines that have an effect on absorption. Having GI unwanted side effects like vomiting or diarrhea additionally will increase threat for nutrient gaps since you soak up fewer vitamins,” says Stephanie Saletta, RD, Lead Vitamin Scientist for MyFitnessPal. “That’s why a personalised strategy is so necessary.”
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 chances are you’ll want extra of,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Vitamin. “You possibly can monitor micronutrients like iron, sodium, potassium and extra after which use these insights to make meals selections that allow you to hit your every day nutrient objectives.”
The Backside Line
GLP-1s generally is a highly effective software for weight reduction and higher well being—however they usually work finest when paired with a nutrient-dense eating regimen (2,3). Prioritizing high-quality meals may also 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 assist you alongside the way in which!
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