Beginning a GLP-1 treatment can really feel like a whirlwind. Weight reduction is perhaps the headline good thing about GLP-1s, however these medicines may change how hungry you’re feeling and the way a lot meals you wish to eat (1). Swiftly your favourite meals may appear unappealing. They could 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 potential negative 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 essential: they will help you’re feeling stronger, extra energized, and higher outfitted to handle these modifications (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 aid you really feel full sooner (1). However consuming much less may imply you’re taking in fewer important nutritional vitamins and minerals. Which means whenever you’re on these medicines, it’s much more essential to keep up a balanced and various food regimen (2).
Together with macronutrients (protein, fats, and carbs), micronutrients energy all the pieces out of your vitality ranges to your immune system (2,3). Should you’re not getting sufficient, you may begin to really feel additional drained, foggy, or run down, and in some circumstances, you may have signs like nausea (2,4).
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Micronutrients to Watch on GLP-1s
Wish to know the most effective methods to remain on high 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 great distance (2). However whenever you’re on a GLP-1, consuming much less may imply by accident 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 will take a toll in your vitality, immunity, and total well being (3). Monitoring what you eat in MyFitnessPal will help you see any nutrient gaps early on. And if one thing feels flawed, don’t brush it off, test 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, akin to 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 12 months, 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 if you happen to 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, akin to 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 operating easily (6). However if you happen to don’t eat a number of animal merchandise, you may 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 obtained a Bachelor of Arts in Vitamin (DPD) from the Faculty of Saint Benedict and accomplished her dietetic internship by Iowa State College. In Might 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 skilled and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a deal with 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 muscle groups working (7).
There are two kinds 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’ll be able to nonetheless fall brief, particularly if you happen to’re a lady of childbearing age or comply with a largely vegetarian food regimen (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 might not be 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 really important for preserving your physique balanced. These minerals assist assist nerve and muscle operate, and hold your fluid ranges in test (8).
Nausea, vomiting, or diarrhea are widespread GLP-1 negative effects, and might result in electrolyte loss rapidly (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, complete grains, bananas (11)
Indicators you might not be getting sufficient (8):
- Muscle cramps
- Fatigue
- Nausea
- Vomiting
- Confusion
Should you’re noticing indicators like muscle cramps, fatigue, or dizziness, it’s value checking in together with your healthcare supplier to verify your ranges are the place they need to be.
Keep on Prime of Your Micronutrient Consumption
While 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 strong hit of nutritional vitamins and minerals.
Undecided 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 approach out the door
- An additional egg in your morning scramble or a facet of sautéed leafy greens
Continuously 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 regimen, way of life, and different medicines, some individuals are at an elevated danger for creating or worsening vitamin deficiencies whereas taking a GLP-1 (3).
What micronutrients must you 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, but it surely’s essential to have this dialog together with your well being care staff akin to your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Vitamin. “They’ll evaluation 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 you could 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 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 negative effects like vomiting or diarrhea additionally will increase danger for nutrient gaps since you take up fewer vitamins,” says Stephanie Saletta, RD, Lead Vitamin Scientist for MyFitnessPal. “That’s why a customized strategy 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 you could 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 decisions that aid you hit your each day nutrient targets.”
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 regimen (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 decisions matter and MyFitnessPal is right here to assist you alongside the way in which!
The put up Micronutrients and GLP-1s: What You Ought to Know appeared first on MyFitnessPal Weblog.
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