Beginning a GLP-1 treatment can really feel like a whirlwind. Weight reduction could be the headline good thing about GLP-1s, however these medicines also can change how hungry you are feeling and the way a lot meals you need to eat (1). Unexpectedly 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 medicines can have an effect on how your entire physique feels. Nausea, digestive points, fatigue are all potential uncomfortable 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 may help you are feeling stronger, extra energized, and higher outfitted 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 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 to really feel full sooner (1). However consuming much less also can imply you’re taking in fewer important nutritional vitamins and minerals. Meaning once you’re on these medicines, it’s much more essential to keep up a balanced and assorted weight loss plan (2).
Together with macronutrients (protein, fats, and carbs), micronutrients energy every part out of your vitality 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 instances, you can 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 high 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 good distance (2). However once you’re on a GLP-1, consuming much less may imply by chance skipping meals or feeling full after just some 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 immediately—however over time, they’ll take a toll in your vitality, immunity, and total well being (3). Monitoring what you eat in MyFitnessPal may help you see any nutrient gaps early on. And if one thing feels fallacious, don’t brush it off, verify in together with your healthcare supplier. Listed below are some essential micronutrients to control 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 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 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 may 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 alternate 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 pink blood cells, and hold your nerves and metabolism working easily (6). However if you happen to don’t eat a variety of animal merchandise, you can 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 aware 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 Professional
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 Yr awarded by the Minnesota Academy of Vitamin and Dietetics.
Stephanie Saletta, MS, RD, is a dietitian and is MyFitnessPal’s in-house vitamin professional and vitamin 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 pink blood cells that retains your vitality up and your muscular tissues working (7).
There are two sorts 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 may nonetheless fall brief, particularly if you happen to’re a girl of childbearing age or comply with a largely 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):
- Pink 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 business, however they’re really important for holding your physique balanced. These minerals assist assist nerve and muscle operate, and hold your fluid ranges in verify (8).
Nausea, vomiting, or diarrhea are frequent GLP-1 uncomfortable side effects, and may 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, entire 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 together with your healthcare supplier to ensure your ranges are the place they need to be.
Methods to Keep on High of Your Micronutrient Consumption
Once you’re consuming much less on a GLP-1, you want each small serving to pack an enormous dietary punch. Assume smaller meals and snacks that also ship a stable 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 approach 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 immediately trigger vitamin deficiencies (2). Relying on particular person weight loss plan, way of life, and different medicines, some persons are at an elevated threat 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 treatment?
Some key micronutrients to pay attention to embrace 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 essential 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 Vitamin. “They will evaluate 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 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 folks extra in danger than others?
“Sure—particularly if you happen to had nutrient gaps earlier than beginning a GLP-1 or take different medicines that have an effect on absorption. Having GI uncomfortable side 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 personalised method is so essential.”
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 it’s possible you’ll want extra of,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Vitamin. “You’ll be able to observe micronutrients like iron, sodium, potassium and extra after which use these insights to make meals selections that enable 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 usually work finest when paired with a nutrient-dense weight loss plan (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 selections matter and MyFitnessPal is right here to assist you alongside the best way!
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