Beginning a GLP-1 treatment can really feel like a whirlwind. Weight reduction is perhaps the headline advantage of GLP-1s, however these medicines also can change how hungry you are feeling and the way a lot meals you need to eat (1). Swiftly your favourite meals might sound 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 complete physique feels. Nausea, digestive points, fatigue are all attainable unwanted side effects. You may 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 help you are feeling stronger, extra energized, and higher geared up to handle these modifications (3).
How GLP-1s Have an effect on Your Diet
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 enable you really feel full sooner (1). However consuming much less also can imply you’re taking in fewer important nutritional vitamins and minerals. Which means once you’re on these medicines, it’s much more necessary to keep up a balanced and diverse food regimen (2).
Together with macronutrients (protein, fats, and carbs), micronutrients energy every thing out of your vitality ranges to your immune system (2,3). When you’re not getting sufficient, you may begin to really feel further drained, foggy, or run down, and in some instances, you could possibly have signs like nausea (2,4).
How MyFitnessPal Can Help Your GLP-1 Journey
Micronutrients to Watch on GLP-1s
Wish to know top-of-the-line methods to remain on prime of your nutritional vitamins and minerals? Combine it up at mealtime. A food regimen full of colourful fruits, veggies, lean proteins, and legumes can go a good distance (2). However once you’re on a GLP-1, consuming much less may imply unintentionally 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 all the time present up instantly—however over time, they’ll take a toll in your vitality, immunity, and general well being (3). Monitoring what you eat in MyFitnessPal may help you notice any nutrient gaps early on. And if one thing feels improper, don’t brush it off, examine in together with your healthcare supplier. Listed here are some necessary micronutrients to keep watch over whilst you’re taking a GLP-1.
Vitamin D
Vitamin D takes on many roles, resembling 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 yr, age, and even pores and skin tone all have an effect on how a lot vitamin D you’ll be able to produce from the solar (5). And in case you don’t eat a lot dairy, you is perhaps 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 alternate options)
Fatty fish, resembling salmon and mackerel
Sunshine (sparsely!)
Indicators you is probably not 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, kind crimson blood cells, and preserve your nerves and metabolism working easily (6). However in case you don’t eat lots of animal merchandise, you could possibly 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 aware of how a lot you’re getting, particularly when your urge for food is diminished 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
Concerning the Skilled
Melissa Jaeger RD, LD is the Head of Diet for MyFitnessPal. Melissa obtained a Bachelor of Arts in Diet (DPD) from the Faculty of Saint Benedict and accomplished her dietetic internship by means of Iowa State College. In Could 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months awarded by the Minnesota Academy of Diet and Dietetics.
Stephanie Saletta, MS, RD, is a dietitian and is MyFitnessPal’s in-house diet knowledgeable and diet scientist. Passionate for selling wholesome life, 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 crimson blood cells that retains your vitality up and your muscular tissues working (7).
There are two forms 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 in case you eat meat, you’ll be able to nonetheless fall quick, particularly in case you’re a lady of childbearing age or observe a largely vegetarian food 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 is probably not getting sufficient (7):
Fatigue
Weak point
Pale pores and skin
Anemia
Electrolytes (sodium, potassium, magnesium)
Electrolytes may sound like one thing from a sports activities drink business, however they’re truly important for maintaining your physique balanced. These minerals assist assist nerve and muscle operate, and preserve your fluid ranges in examine (8).
Nausea, vomiting, or diarrhea are widespread GLP-1 unwanted side effects, and might result in electrolyte loss rapidly (1,2,3). That’s why it’s good to be aware 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, complete grains, bananas (11)
Indicators you is probably not getting sufficient (8):
Muscle cramps
Fatigue
Nausea
Vomiting
Confusion
When you’re noticing indicators like muscle cramps, fatigue, or dizziness, it’s price checking in together with your healthcare supplier to verify your ranges are the place they need to be.
The best way 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. Assume smaller meals and snacks that also ship a stable hit of nutritional vitamins and minerals.
Unsure what that appears like? Attempt:
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 method out the door
An additional egg in your morning scramble or a aspect of sautéed leafy greens
Regularly Requested Questions: Micronutrients and GLP-1s
Can GLP-1s trigger vitamin deficiencies?
Present analysis doesn’t present that GLP-1s instantly trigger vitamin deficiencies (2). Relying on particular person food regimen, life-style, and different medicines, some persons are at an elevated threat for growing or worsening vitamin deficiencies whereas taking a GLP-1 (3).
What micronutrients must you concentrate on 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 have to take dietary supplements on GLP-1s?
“Not everybody will want a complement, however it’s necessary to have this dialog together with your well being care staff resembling your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Diet. “They’ll overview your food 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 could fluctuate from individual to individual it’s possible you’ll discover weak spot, 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 in case you 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 Diet 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 it’s possible you’ll want extra of,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Diet. “You possibly can monitor micronutrients like iron, sodium, potassium and extra after which use these insights to make meals decisions that enable you hit your each day nutrient targets.”
The Backside Line
GLP-1s could be a highly effective software for weight reduction and higher well being—however they typically work finest when paired with a nutrient-dense food regimen (2,3). Prioritizing high-quality meals may help you keep energized, keep away from nutrient deficiencies, and really feel your finest all through your journey (2,3). Your meals decisions matter and MyFitnessPal is right here to assist you alongside the best way!
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