The start of taking GLP-1 may seem like a storm. Weight loss may be the main benefit of the GLP-1, but these medications can also change how you feel hungry and the amount of food you want to eat (1). Suddenly your favorite foods may look unattractive. They may even turn your stomach.
Besides the changes in appetite and how to eat, GLP-1 medications can affect your entire body. Nausea, digestive problems and fatigue are all possible side effects. You may also notice changes in your skin or nails (3). For this reason, monitoring of the main micro nutrients is very important: it can help you feel stronger, more active and more willing to manage these changes (3).
How GLP-1S affects your nutrition
GLP-1S, which is an acronym for peptide-1 peptide-like receptors, are medications that can help lose weight and control blood sugar by simulating a natural hormone in the body (1). It slows the digestion and helps you feel full soon (1). But eating fewer quantities may also mean that you eat less vitamins and minerals. This means that when you take these medications, it is very important to maintain a balanced and varied diet (2).
Along with large nutrients (protein, fats and carbohydrates), microcredit nutrients operate everything from your energy levels to the immune system (2,,3). If you do not get enough, you may start to feel very tired, fog or fatigue, and in some cases, symptoms such as nausea may appear (2,,4).
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Micro nutrients that must be monitored on the GLP-1S
Do you want to know one of the best ways to stay aware of vitamins and minerals? Mix while eating. A diet filled with colored fruits, vegetables and proteins free of fat and legumes can make a long way (2). But when you eat the GLP-1, eating less quantities may mean bypass meals by mistake or feeling full after a few bites, especially if nausea begins. Then food gaps can start increasing (3).
A lack of vitamins and minerals does not always appear immediately, but over time, it can negatively affect your energy, immunity and general health (3). Tracking what you eat in myfitnessPal can help you discover any early food gaps. And if you feel that there is something wrong, do not ignore it, and contact your health care provider. Here are some important micro nutrients that must be monitored while taking GLP-1.
Vitamin D
Vitamin D plays many roles, such as helping to absorb calcium, support the immune system, and regulate the nervous system.5). But despite the importance of this, about 53 million adults in the United States do not get enough (5).
The sun’s rays help your body to produce vitamin D naturally, but this is not always reliable (5). It affects your site, the time of the year, age, and even skin tone on the amount of vitamin D that you can produce from the sun (5). And if you don’t eat a lot of dairy products, you may also miss a major diet (5).
Where can vitamin D can be obtained (5)):
- yolk
- Leaded foods (such as some types of milk, grains and vegetable alternatives)
- Fatty fish, such as salmon and mackerel
- Sunlight (moderate!)
Signs you may not get enough (5):
- Muscle weakness
- exhaustion
- Bone pain
Vitamin B12
Vitamin B12 resembles a force behind the scenes, it helps your body to form DNA, form red blood cells, maintains your nerves and metabolism smoothly (6). But if you don’t eat much animal products, you may be negligent without realizing it.
Vegetarians, the elderly, people who avoid meat or dairy products are especially at risk of vitamin B12 (6). For this reason, it is important to consider how much you get, especially when your appetite decreases when you eat GLP-1.
Where can vitamin B12 be obtained (6)):
- Dairy products such as milk and yogurt
- egg
- Poultry and meat
- Fish and shellfish
- Leaded foods (such as vegetable milk or breakfast)
Signs you may not get enough (6):
- exhaustion
- Anemia
- Oral ulcers
- Stomach
- confusion
About the expert
Melissa Jayger Ardi, LD He is the head of the nutrition department at myfitnessPal. Melissa obtained a Bachelor of Arts in Nutrition (DPD) from St. Benedict College and completed her food training through Iowa State University. In May 2024, it was recognized as a young nutritionist registered for this year by the Minnesota Academy of Nutrition and Nutrition.
Stephanie Salita, MS, RDHe is a dietitian and is an internal nutritionist and a nutritionist in myfitnessPal. A passionate about the promotion of healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and prevention of diseases.
iron
Iron helps your body transfer oxygen to where it should go. It is an essential part of hemoglobin, the protein found in red blood cells that maintain your energy and make your muscles (7).
There are two types of iron: hem iron, which comes from animal foods and is easy to absorb, and non -heem iron, found in plant sources. Even if you eat meat, it is still possible to lack you, especially if you are a woman of childbearing age or often follow a vegetable diet (7).
For advice: Poor vegetable iron sources with vitamin C (such as citrus or tomatoes) to help enhance absorption (7).
Where can the iron be obtained (7)):
- Red meat, poultry and seafood (hem iron)
- Beans and lentils (non -hem iron)
- Tofu
- Spinach and other leafy vegetables
- Cereals and grains supported by iron
Signs you may not get enough (7):
- exhaustion
- weakness
- Pale
- Anemia
Electric electric electrolytes (sodium, potassium and magnesium)
Electrolysis may look like a bit of sports drink ads, but they are actually necessary to maintain your body balance. These minerals help support nerve and muscle function, and keep your fluid levels under control (8).
Nausea, vomiting, or diarrhea is a common side effect of the GLP-1, and can lead to an electrolyte loss quickly (1,,2,,3). This is why it is intelligence to consider what you eat, especially if these symptoms continue (8).
Where can you get the main electrolytes (8)):
- SodiumTable salt, broth, grilled meat (9))
- PotassiumBanana, white beans and potatoes (10))
- magnesiumLeafy vegetables, nuts, whole grains, bananas (11))
Signs you may not get enough (8):
- Muscle cramps
- exhaustion
- nausea
- Vomiting
- confusion
If you notice signs such as muscle spasms, fatigue or dizziness, it is useful to review your health care provider to ensure that your levels are where you should be.
How to stay aware of the amount of micro nuts you eat
When you eat less than GLP-1, you need every small serving to get a large nutritional amount. Think of small meals and snacks that still provide a large amount of vitamins and minerals.
I am not sure how it looks? Trying:
- Protein juice with spinach and frozen berries
- Boiled egg and a handful of almonds between meals
- Greek yogurt covered with shea seeds and banana slices
- A piece of beef and cheese on your way out of the door
- An additional egg in the morning dish or a side dish of fried leafy vegetables
Related Questions: Micro Nuts and GLP-1S
Can GLP-1 cause vitamins deficiency?
Current research does not show that GLP-1 causes a lack of vitamins directly (2). Depending on the individual diet, lifestyle and other medicines, some people are increasingly risk of developing or exacerbating vitamins while taking GLP-1 (3).
What are the exact nutrients that should be familiar with when taking GLP-1?
Some of the main microorganisms that should be familiar with them include vitamin D, vitamin B12, iron, sodium, potassium and magnesium. (2,, 3))
Do I need to take GLP-1S supplements?
“Not everyone will need a food supplement, but it is important to do this conversation with your health care team like the nutritionist and your registered doctor,” says Melissa Jayger, head of the MyfitnessPal nutrition department. “They can review your diet, symptoms, any laboratory work and your health history to determine if the supplement is suitable for you.”
What are the signs of nutrient deficiency while consuming GLP-1?
While the signs may differ from person to person, you may notice weakness, fatigue, nails, skin pallor, nausea, bone pain, brain fog, digestive problems and more (2).
Are some people more at risk than others?
“Yes, especially if you have gaps in nutrients before starting the GLP-1 or taking other medications that affect absorption. Also, the presence of side effects in the digestive system such as vomiting or diarrhea also increases the risk of gaps in nutrients because you absorb fewer nutrients,” says Stephanie Salita, RD, and a leading nutrition scientist in MyFitnessPal. “For this reason, the personal approach is very important.”
How can myfitnessPal help me track the amount of fine nutrients I eat?
“Recording your snacks and snacks in MyfitnessPal makes it easy to know the nutrients you get – and the nutrients that you may need more of them,” says Melissa Jayger, RD, LD, head of the MyfitnessPal Nutrition Department. “You can track micro nutrients such as iron, sodium, potassium and more, then use these ideas to make nutritional options that help you achieve your daily nutritional goals.”
Lower line
GLP-1S can be a powerful tool for weight loss and health improvement, but it often works better when it is associated with a diet rich in nutrients (2,,3). Determining high -quality food priorities can help you stay active, avoid a lack of nutrients, and feel the best you have throughout your journey (2,,3). Your nutritional choices are important and myfitnessPal here to support you throughout the way!
This position Micro nutrients and GLP-1S: What you should know It appeared for the first time on My Vietnis Pal Blog.
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