Beginning a GLP-1 treatment can really feel like a whirlwind. Weight reduction may be the headline advantage of GLP-1s, however these drugs also can change how hungry you are feeling and the way a lot meals you need to eat (1). Abruptly your favourite meals might sound unappealing. They may even flip your abdomen.
Together with adjustments in urge for food and the way you eat, GLP-1 drugs can have an effect on how your entire physique feels. Nausea, digestive points, fatigue are all attainable unintended effects. You may even spot adjustments to your pores and skin or nails (3). That’s why maintaining a tally of key micronutrients is so necessary: they will help you are feeling stronger, extra energized, and higher geared up to handle these adjustments (3).
How GLP-1s Have an effect on Your Vitamin
GLP-1s, quick for glucagon-like peptide 1 receptor agonists, are drugs 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. Which means if you’re on these drugs, it’s much more necessary to take care of a balanced and assorted weight loss plan (2).
Together with macronutrients (protein, fats, and carbs), micronutrients energy all the pieces out of your power ranges to your immune system (2,3). In the event you’re not getting sufficient, you may begin to really feel further drained, foggy, or run down, and in some instances, you would have signs like nausea (2,4).
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Micronutrients to Watch on GLP-1s
Need to know the most effective methods to remain on prime of your nutritional vitamins and minerals? Combine it up at mealtime. A weight loss plan full of colourful fruits, veggies, lean proteins, and legumes can go a great distance (2). However if you’re on a GLP-1, consuming much less may imply by chance skipping meals or feeling full after only a few bites, particularly if nausea kicks in. That’s when nutrient gaps can begin to add up (3).
Vitamin and mineral deficiencies don’t at all times present up immediately—however over time, they will take a toll in your power, immunity, and total well being (3). Monitoring what you eat in MyFitnessPal will help you notice any nutrient gaps early on. And if one thing feels mistaken, don’t brush it off, examine in along with your healthcare supplier. Listed below are some necessary micronutrients to regulate whilst you’re taking a GLP-1.
Vitamin D
Vitamin D takes on many roles, comparable 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 at all times 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 when you don’t eat a lot dairy, you may 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, comparable to salmon and mackerel
- Sunshine (sparsely!)
Indicators you is probably not getting sufficient (5):
- Muscle weak point
- Fatigue
- Bone ache
Vitamin B12
Vitamin B12 is sort of a behind-the-scenes powerhouse, it helps your physique make DNA, type purple blood cells, and hold your nerves and metabolism operating easily (6). However when you don’t eat a number 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 is probably not getting sufficient (6):
- Fatigue
- Anemia
- Mouth sores
- Upset abdomen
- Confusion
In regards to the Knowledgeable
Melissa Jaeger RD, LD is the Head of Vitamin for MyFitnessPal. Melissa acquired a Bachelor of Arts in Vitamin (DPD) from the School of Saint Benedict and accomplished her dietetic internship via Iowa State College. In Could 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months awarded by the Minnesota Academy of Vitamin and Dietetics.
Stephanie Saletta, MS, RD, is a dietitian and is MyFitnessPal’s in-house vitamin knowledgeable and vitamin scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a concentrate on 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 purple blood cells that retains your power up and your muscle groups working (7).
There are two varieties of iron: heme iron, which comes from animal meals and is simpler to soak up, and non-heme iron, which is present in plant-based sources. Even when you eat meat, you may nonetheless fall quick, particularly when you’re a lady of childbearing age or observe a principally vegetarian weight loss plan (7).
Professional tip: Pair plant-based iron sources with vitamin C (like citrus or tomatoes) to assist increase 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 is probably not getting sufficient (7):
- Fatigue
- Weak spot
- Pale pores and skin
- Anemia
Electrolytes (sodium, potassium, magnesium)
Electrolytes may sound like one thing from a sports activities drink industrial, however they’re truly important for preserving your physique balanced. These minerals assist help nerve and muscle perform, and hold your fluid ranges in examine (8).
Nausea, vomiting, or diarrhea are frequent GLP-1 unintended effects, and might result in electrolyte loss shortly (1,2,3). That’s why it’s sensible 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 is probably not getting sufficient (8):
- Muscle cramps
- Fatigue
- Nausea
- Vomiting
- Confusion
In the event you’re noticing indicators like muscle cramps, fatigue, or dizziness, it’s value checking in along with your healthcare supplier to verify your ranges are the place they need to be.
Methods to Keep on Prime of Your Micronutrient Consumption
While you’re consuming much less on a GLP-1, you want each small serving to pack a giant 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 facet of sautéed leafy greens
Steadily 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 weight loss plan, way of life, and different drugs, some individuals are at an elevated threat for growing or worsening vitamin deficiencies whereas taking a GLP-1 (3).
What micronutrients do you have to pay attention to when taking GLP-1 treatment?
Some key micronutrients to concentrate on embody vitamin D, vitamin B12, iron, sodium, potassium, and magnesium. (2, 3)
Do I must take dietary supplements on GLP-1s?
“Not everybody will want a complement, however it’s necessary to have this dialog along with your well being care staff comparable to your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Vitamin. “They’ll evaluation your weight loss plan, 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 could fluctuate from individual to individual you could discover weak point, fatigue, brittle nails, pale pores and skin, nausea, bone ache, mind fog, digestive points and extra (2).
Are some individuals extra in danger than others?
“Sure—particularly when you had nutrient gaps earlier than beginning a GLP-1 or take different drugs that have an effect on absorption. Having GI unintended 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 customized method is so necessary.”
How can MyFitnessPal assist me observe my micronutrient consumption?
“Logging your meals and snacks in MyFitnessPal makes it straightforward to see which vitamins you’re getting—and which of them you could want extra of,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Vitamin. “You possibly can observe micronutrients like iron, sodium, potassium and extra after which use these insights to make meals selections that allow you to hit your each day nutrient objectives.”
The Backside Line
GLP-1s generally is a highly effective software for weight reduction and higher well being—however they typically work greatest when paired with a nutrient-dense weight loss plan (2,3). Prioritizing high-quality meals will help you keep energized, keep away from nutrient deficiencies, and really feel your greatest all through your journey (2,3). Your meals selections matter and MyFitnessPal is right here to help you alongside the best way!
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