Beginning a GLP-1 medicine can really feel like a whirlwind. Weight reduction could be the headline good thing about GLP-1s, however these drugs also can change how hungry you’re feeling and the way a lot meals you wish to eat (1). Abruptly your favourite meals might sound unappealing. They could 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 complete physique feels. Nausea, digestive points, fatigue are all attainable unwanted side effects. You may even spot adjustments to your pores and skin or nails (3). That’s why keeping track of key micronutrients is so essential: they might help you’re feeling stronger, extra energized, and higher geared up to handle these adjustments (3).
How GLP-1s Have an effect on Your Vitamin
GLP-1s, brief 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 provide help to really feel full sooner (1). However consuming much less also can imply you’re taking in fewer important nutritional vitamins and minerals. Meaning whenever you’re on these drugs, it’s much more essential to take care of a balanced and assorted food plan (2).
Together with macronutrients (protein, fats, and carbs), micronutrients energy the whole lot out of your power ranges to your immune system (2,3). When you’re not getting sufficient, you may begin to really feel additional drained, foggy, or run down, and in some circumstances, you could possibly have signs like nausea (2,4).
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Micronutrients to Watch on GLP-1s
Wish to know among the best methods to remain on high of your nutritional vitamins and minerals? Combine it up at mealtime. A food plan full of colourful fruits, veggies, lean proteins, and legumes can go a good distance (2). However whenever 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 at all times present up immediately—however over time, they’ll take a toll in your power, immunity, and total well being (3). Monitoring what you eat in MyFitnessPal might help you notice any nutrient gaps early on. And if one thing feels unsuitable, don’t brush it off, verify in along with your healthcare supplier. Listed here are some essential micronutrients to control when 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 essential 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 possibly can 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, resembling salmon and mackerel
- Sunshine (sparsely!)
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, kind purple blood cells, and maintain your nerves and metabolism operating easily (6). However if you happen to don’t eat plenty of animal merchandise, you could possibly be falling brief 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 essential to be conscious of how a lot you’re getting, particularly when your urge for food is lowered 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
Concerning the Knowledgeable
Melissa Jaeger RD, LD is the Head of Vitamin for MyFitnessPal. Melissa acquired a Bachelor of Arts in Vitamin (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 Vitamin and Dietetics.
Stephanie Saletta, MS, RD, is a dietitian and is MyFitnessPal’s in-house diet professional and diet 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 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 possibly can nonetheless fall brief, particularly if you happen to’re a lady of childbearing age or observe a largely vegetarian food plan (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 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 really important for maintaining your physique balanced. These minerals assist assist nerve and muscle perform, and maintain your fluid ranges in verify (8).
Nausea, vomiting, or diarrhea are widespread GLP-1 unwanted side effects, and may result in electrolyte loss rapidly (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, complete grains, bananas (11)
Indicators you might not be 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 along with your healthcare supplier to ensure your ranges are the place they need to be.
Find out how to Keep on Prime of Your Micronutrient Consumption
Whenever 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 stable hit of nutritional vitamins and minerals.
Undecided 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 method out the door
- An additional egg in your morning scramble or a facet of sautéed leafy greens
Ceaselessly 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 food plan, way of life, and different drugs, some persons are at an elevated danger for creating or worsening vitamin deficiencies whereas taking a GLP-1 (3).
What micronutrients do you have to pay attention to when taking GLP-1 medicine?
Some key micronutrients to pay attention to 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, but it surely’s essential to have this dialog along with your well being care crew resembling your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Vitamin. “They will evaluation your food 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 differ from individual to individual you might 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 drugs that have an effect on absorption. Having GI unwanted side effects like vomiting or diarrhea additionally will increase danger 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 essential.”
How can MyFitnessPal assist me monitor 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 might want extra of,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Vitamin. “You’ll be able to monitor micronutrients like iron, sodium, potassium and extra after which use these insights to make meals decisions that provide help to hit your day by day nutrient objectives.”
The Backside Line
GLP-1s is usually a highly effective device for weight reduction and higher well being—however they usually work greatest when paired with a nutrient-dense food plan (2,3). Prioritizing high-quality meals might help you keep energized, keep away from nutrient deficiencies, and really feel your greatest 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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