Starting a GLP-1 drug can feel like a whirlwind. Weight loss may be the most important benefit of GLP-1s, but these drugs can also change how hungry you feel and how much food you want to eat (1). Suddenly, your favorite food may seem unappealing. They can even turn your stomach.
In addition to changes in appetite and the way you eat, GLP-1 medications can affect how your entire body feels. Nausea, digestive problems and fatigue are all possible side effects. You may even notice changes to your skin or nails (3). That’s why it’s so important to keep an eye on key micronutrients: they can help you feel stronger, more energetic and better equipped to deal with these changes (3).
How GLP-1s affect your diet
GLP-1s, short for glucagon-like peptide 1 receptor agonists, are medications that can help with weight loss and blood sugar control by mimicking a natural hormone in your body (1). They slow down digestion and make you feel full faster (1). But eating less can also mean that you consume fewer essential vitamins and minerals. That means if you are taking these medications, it is even more important to eat a balanced and varied diet (2).
Together with macronutrients (protein, fat and carbohydrates), micronutrients take care of everything from your energy levels to your immune system (2,3). If you don’t get enough, you may feel extra tired, foggy, or exhausted, and in some cases you may experience symptoms such as nausea (2,4).
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Micronutrients to watch for GLP-1s
Want to know one of the best ways to stay on top of your vitamins and minerals? Mix it during meals. A diet full of colorful fruits, vegetables, lean proteins, and legumes can go a long way (2). But if you take GLP-1, eating less may mean accidentally skipping meals or feeling full after just a few bites, especially if nausea occurs. That is the time when nutrient deficiencies can increase (3).
Vitamin and mineral deficiencies don’t always show up right away, but over time they can negatively impact your energy, immunity, and overall health (3). By keeping track of what you eat in MyFitnessPal you can detect any nutrient deficiencies early. And if something doesn’t feel right, don’t brush it off, contact your healthcare provider. Here are some important micronutrients to pay attention to while taking GLP-1.
Vitamin D
Vitamin D serves many roles, such as helping with calcium absorption, supporting your immune system, and regulating the nervous system (5). But despite how important it is, about 53 million adults in the US aren’t getting enough (5).
Sunshine helps your body produce vitamin D naturally, but that’s not always reliable (5). Your location, time of year, age and even skin color all affect how much vitamin D you can produce from the sun (5). And if you don’t eat much dairy, you may also be missing out on an important source of nutrition (5).
Where to get vitamin D (5):
- Egg yolks
- Fortified foods (such as some milks, cereals and plant-based alternatives)
- Oily fish, such as salmon and mackerel
- Sun (in moderation!)
Signs you may not be getting enough (5):
- Muscle weakness
- Fatigue
- Bone pain
Vitamin B12
Vitamin B12 is like a powerhouse behind the scenes: it helps your body produce DNA, form red blood cells and keep your nerves and metabolism running smoothly (6). But if you don’t eat a lot of animal products, you may be deficient without even realizing it.
Vegans, older adults, and people who avoid meat or dairy are at particular risk for B12 deficiency (6). Therefore, it is important to be aware of how much you are consuming, especially if your appetite is reduced with a GLP-1.
Where to get vitamin B12 (6):
- Dairy products such as milk and yogurt
- Eggs
- Poultry and meat
- Fish and shellfish
- Fortified foods (such as plant-based milk or cereal)
Signs you may not be getting enough (6):
- Fatigue
- Anemia
- Mouth ulcers
- Stomach complaints
- Confusion
About the expert
Melissa Jaeger RD, LD is the Head of Nutrition at MyFitnessPal. Melissa earned a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship at Iowa State University. In May 2024, she was recognized as the Registered Young Dietitian of the Year presented by the Minnesota Academy of Nutrition and Dietetics.
Stephanie Saletta, MS, RDis a dietitian and MyFitnessPal’s nutritionist and food scientist. Passionate about promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus in research and disease prevention.
Iron
Iron helps your body move oxygen where it needs to go. It is an important part of hemoglobin, the protein in red blood cells that keeps your energy levels high and your muscles working (7).
There are two types of iron: heme iron, which comes from animal foods and is more easily absorbed, and non-heme iron, which is found in plant sources. Even if you eat meat, you can still fall short, especially if you are a woman of childbearing age or follow a predominantly vegetarian diet (7).
For the tip: Combine plant-based iron sources with vitamin C (such as citrus fruits or tomatoes) to boost absorption (7).
Where to get iron (7):
- Red meat, poultry and seafood (heme iron)
- Beans and lentils (non-heme iron)
- Tofu
- Spinach and other leafy vegetables
- Iron-fortified cereals and grains
Signs you may not be getting enough (7):
- Fatigue
- Weakness
- Pale skin
- Anemia
Electrolytes (sodium, potassium, magnesium)
Electrolytes may sound like something out of a sports drink commercial, but they are actually essential for keeping your body balanced. These minerals help support nerve and muscle function and keep your fluid levels in check (8).
Nausea, vomiting, or diarrhea are common side effects of GLP-1 and can quickly lead to electrolyte loss (1,2,3). That is why it is smart to watch your intake, especially if those complaints persist (8).
Where can you get the most important electrolytes? (8):
- Sodium: Table salt, stock, meats (9)
- Potassium: Bananas, white beans, potatoes (10)
- Magnesium: Leafy greens, nuts, whole grains, bananas (11)
Signs you may not be getting enough (8):
- Muscle cramps
- Fatigue
- Nausea
- Vomiting
- Confusion
If you notice signs like muscle cramps, fatigue or dizziness, it’s worth checking with your healthcare provider to make sure your levels are at the right level.
How to stay on top of your micronutrient intake
If you eat less with a GLP-1, you’ll need every small serving to get a big nutritional boost. Think smaller meals and snacks that still provide a hearty dose of vitamins and minerals.
Not sure what that looks like? Attempt:
- A protein smoothie with spinach and frozen berries
- A hard-boiled egg and a handful of almonds between meals
- Greek yogurt topped with chia seeds and sliced banana
- A beef skewer and a piece of cheese on your way out the door
- An extra egg in your morning scramble or a side of sauteed leafy greens
Frequently Asked Questions: Micronutrients and GLP-1s
Can GLP-1s cause vitamin deficiencies?
Current research does not show that GLP-1s directly cause vitamin deficiencies (2). Depending on the individual’s diet, lifestyle, and other medications, some people may be at increased risk of developing or worsening vitamin deficiencies while taking GLP-1 (3).
What micronutrients should you pay attention to when taking GLP-1 medications?
Some important micronutrients to consider are vitamin D, vitamin B12, iron, sodium, potassium and magnesium. (2, 3)
Should I Take Supplements for GLP-1s?
“Not everyone needs a supplement, but it’s important to have this conversation with your healthcare team, like your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. “They can review your diet, symptoms, any lab work, and your health history to determine if a supplement is right for you.”
What are the signs of nutrient deficiency while taking a GLP-1?
Although symptoms can vary from person to person, you may notice weakness, fatigue, 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 deficiencies before starting GLP-1 or taking other medications that affect absorption. Having GI side effects such as vomiting or diarrhea also increases your risk of nutrient deficiencies because you absorb fewer nutrients,” says Stephanie Saletta, RD, chief nutritional scientist for MyFitnessPal. “That is why a personal approach is so important.”
How can MyFitnessPal help me track my micronutrient intake?
“By recording your meals and snacks in MyFitnessPal, you can easily see which nutrients you’re getting—and which ones you might need more of,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. “You can track micronutrients like iron, sodium, potassium and more and then use those insights to make nutritional choices that help you reach your daily nutrition goals.”
The bottom line
GLP-1s can be a powerful tool for weight loss and better health, but they often work best when combined with a nutrient-dense diet (2,3). Prioritizing high-quality food can help you stay energized, avoid nutrient deficiencies, and feel your best throughout your trip (2,3). Your food choices are important and MyFitnessPal is here to support you!
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