Starting GLP-1 medication can feel like a whirlwind. Weight loss may be the main 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 foods may seem unappealing. They may turn your stomach.
Along with changes in appetite and how you eat, GLP-1 medications can affect how your whole body feels. Nausea, gastrointestinal distress, and fatigue are all possible side effects. You may even be discovering changes to your skin or nails (3). This is why keeping tabs on key micronutrients is so important: they can help you feel stronger, more energized and better equipped to manage these changes (3).
How GLP-1 affects your nutrition
GLP-1s, short for glucagon-like peptide 1 receptor dysfunction, are medications that can help with weight loss and blood sugar control by mimicking a natural hormone in your body (1). They slow digestion and help you feel full sooner (1). But eating less can also mean you're taking in fewer essential vitamins and minerals. This means when you are on these medications, it is extremely important to maintain a balanced and varied diet (2).
Besides macronutrients (protein, fat, and carbohydrates), micronutrients work on everything from your energy levels to your immune system (2and3). If you're not getting enough, you may start to feel tired, foggy, or runny, and in some cases, you may have symptoms like nausea (2and4).
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Micronutrients to watch for on GLP-1S
Want to know one of the best ways to stay on top of your vitamins and minerals? Mix it at mealtime. A diet full of colorful fruits, veggies, lean proteins, and legumes can go a long way (2). But when you're on GLP-1, eating less may mean skipping meals or feeling full after a few bites, especially if nausea sets in. Then nutrient gaps can start adding (3).
Vitamin and mineral deficiencies don't always appear right away — but over time, they can affect your energy, immunity, and overall health (3). Tracking what you eat in MyFitnessPal can help you spot any nutrient gaps early. And if something is wrong, don't branch out, check with your health care provider. Here are some important micronutrients to monitor while taking GLP-1.
Vitamin D
Vitamin D takes on many roles, such as helping absorb calcium, supporting your immune system, and regulating the nervous system (5). But despite this importance, about 53 million adults in the United States don't get enough (5).
Sunlight helps your body make vitamin D naturally, but this is not always reliable (5). Your location, time of year, age, and even skin color affect how much vitamin D you can produce from the sun (5). And if you don't eat a lot of dairy, you may be missing a key nutritional source, too (5).
Where do you get vitamin D? ((5):
- yolk
- Fortified foods (such as some milks, grains, and plant-based alternatives)
- Fatty fish, such as salmon and mackerel
- Sunshine (in moderation!)
Signs you may not get enough ((5):
- Muscle weakness
- exhaustion
- Bone pain
Vitamin B12
Vitamin B12 is like a behind-the-scenes powerhouse, helping your body make 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 short without even realizing it.
Vegetarians, older adults, and people who avoid meat or dairy are at risk for B12 deficiency (6). That's why it's important to be aware of how much you're taking, especially when your appetite is reduced on GLP-1.
Where you get vitamin B12 ((6):
- Dairy products such as milk and yoghurt
- egg
- Poultry and meat
- Fish and shellfish
- Fortified foods (such as plant-based milk or breakfast cereals)
Signs you may not get enough ((6):
- exhaustion
- Anemia
- Mouth ulcers
- Stomach upset
- confusion
About the expert
Melissa Jaeger RD, LD He is the head nutritionist for myfitnesspal. Melissa earned a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her training at Iowa State University. In May 2024, she was recognized as a Young Registered Dietitian awarded by the Minnesota Academy of Nutrition and Dietetics.
Stephanie Salaita, MS, RDis a registered dietitian and MyFitnessPal Nutritionist and Nutritionist. 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's a major part of hemoglobin, the protein in red blood cells that keeps your energy and muscles working (7).
There are two types of iron: heme iron, which comes from animal foods and is 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 mostly vegetarian diet (7).
For advice: Pair plant-based iron sources with vitamin C (such as citrus fruits or tomatoes) to help enhance absorption (7).
Where do you get iron? ((7):
- Red meat, poultry, and seafood (heme iron)
- Beans and lentils (non-heme iron)
- Tofu
- Spinach and other leafy greens
- Iron-loaded cereals and cereals
Signs you may not get enough ((7):
- exhaustion
- weakness
- Pale skin
- Anemia
Electrolytes (sodium, potassium, magnesium)
Electrolytes may sound like something out of a commercial sports drink, but they are actually necessary to keep 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 GLP-1 side effects, and can lead to rapid loss of electricity (1and2and3). This is why it is smart to be aware of their intake, especially if these symptoms persist (8).
Where you get your main electrolytes ((8):
- Sodium: table salt, broth, delicious meat (9)
- Potassium: Bananas, white beans, and potatoes (10)
- magnesium: leafy greens, nuts, whole grains, bananas (11)
Signs you may not get enough ((8):
- Muscle cramps
- exhaustion
- nausea
- Vomiting
- confusion
If you're noticing signs like muscle cramps, fatigue, or dizziness, it's worth checking in with your health care provider to make sure your levels are where they should be.
How to stay on top of your micronutrient intake
When you eat less on GLP-1, you need every small serving to pack a big nutritional punch. Think smaller meals and snacks that still deliver a powerful hit of vitamins and minerals.
Not sure what that looks like? tries:
- Protein smoothie with spinach and frozen berries
- A boiled egg and a handful of almonds between meals
- Greek yogurt topped with chia seeds and banana slices
- Stick to the beef and cheese on your way out the door
- An extra egg in the morning scramble or a side of sautéed leafy greens
Frequently Asked Questions: Micronutrients and GLP-1S
Can GLP-1 cause vitamin deficiencies?
Current research does not show that GLP-1 directly causes vitamin deficiencies (2). Depending on individual diet, lifestyle, and other medications, some people are at increased risk of developing or worsening vitamin deficiencies while taking GLP-1 (3).
What micronutrients should you be aware of when taking GLP-1?
Some key micronutrients to be aware of include vitamin D, vitamin B12, iron, sodium, potassium, and magnesium. ((2and 3)
Do I need to take supplements on GLP-1S?
"Not everyone will need a supplement, but it's important to have this conversation with your health care team like a registered dietitian and doctor," says Melissa Jaeger, RD, LD, head of nutrition at MyFitnesspal. “They can review your diet, symptoms, any lab work, and your health history to determine if a supplement may be right for you.”
What are the signs of nutrient deficiency while having GLP-1?
Although signs may vary from person to person, you may notice weakness, fatigue, brittle nails, pale skin, nausea, bone pain, brain fog, digestive issues, and more (2).
Are some people more at risk than others?
“Yes—especially if you had nutrient gaps before starting GLP-1 or taking other medications that affect absorption. Having GI side effects like vomiting or diarrhea also increases your risk of nutrient gaps because you absorb fewer nutrients.” “That's why a personalized approach is so important.”
How can MyFitnesspal help me track my micronutrient intake?
“You can track micronutrients like iron, sodium, potassium and more, and then use those insights to make food choices that help you meet your daily nutrient goals,” says Melissa Jaeger, RD, LD, head of nutrition that you might need more of.
Bottom line
GLP-1 can be a powerful tool for weight loss and better health—but it often works best when paired with a nutrient-dense diet (2and3). Prioritizing high-quality foods can help you stay energized, avoid nutrient deficiencies, and feel your best throughout your journey (2and3). Your food choices matter and MyFitnessPal is here to support you all the way!
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