Micronutrients and GLP-1s: What You Should Know

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/10/are-you-getting-enough-nutrients-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="Are You Getting Enough Nutrients? Find Out What 5 Billion People Are Missing" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/10/are-you-getting-enough-nutrients-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/10/are-you-getting-enough-nutrients-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/10/are-you-getting-enough-nutrients-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/10/are-you-getting-enough-nutrients.jpg 1416w" /> Beginning a GLP-1 treatment can really feel like a whirlwind. Weight reduction is perhaps the headline good thing about GLP-1s, however these drugs can even change how hungry you're feeling and the way a lot meals you need to eat (1). Hastily 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 drugs can have an effect on how your entire physique feels. Nausea, digestive points, fatigue are all potential unwanted effects. You would possibly even spot adjustments to your pores and skin or nails (3). That’s why keeping track of key micronutrients is so vital: they can assist you're feeling stronger, extra energized, and higher outfitted to handle these adjustments (3).

How GLP-1s Have an effect on Your Vitamin

GLP-1s, quick 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 assist you really feel full sooner (1). However consuming much less can even imply you’re taking in fewer important nutritional vitamins and minerals. Meaning whenever you’re on these drugs, it’s much more vital to keep up a balanced and various weight loss program (2).

Together with macronutrients (protein, fats, and carbs), micronutrients energy every thing out of your vitality ranges to your immune system (2,3). For those who’re not getting sufficient, you would possibly begin to really feel additional drained, foggy, or run down, and in some instances, you might have signs like nausea (2,4).

<img loading="lazy" width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/11/myfitnesspal-glp1-journey-1024x683.jpg" alt="" class="wp-image-59116 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/11/myfitnesspal-glp1-journey-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/11/myfitnesspal-glp1-journey-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/11/myfitnesspal-glp1-journey-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/11/myfitnesspal-glp1-journey.jpg 1416w" /> You may also like

How MyFitnessPal Can Assist Your GLP-1 Journey

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 weight loss program 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 would possibly 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 at all times present up instantly—however over time, they will take a toll in your vitality, immunity, and total well being (3). Monitoring what you eat in MyFitnessPal can assist you see any nutrient gaps early on. And if one thing feels unsuitable, don’t brush it off, test in along with your healthcare supplier. Listed below are some vital micronutrients to control whilst you’re taking a GLP-1.

Vitamin D

Vitamin D takes on many roles, similar to serving to with calcium absorption, supporting your immune system, and regulating the nervous system (5). However regardless of how vital 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 yr, 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 in the event you 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 options)

Fatty fish, similar to salmon and mackerel

Sunshine (moderately!)

Indicators you will 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 hold your nerves and metabolism working easily (6). However in the event you don’t eat plenty of animal merchandise, you might be falling quick 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 vital to be conscious of how a lot you’re getting, particularly when your urge for food is diminished 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 will not be getting sufficient (6):

Fatigue

Anemia

Mouth sores

Upset abdomen

Confusion

In regards to the Skilled

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 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 professional and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a give attention to 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 vitality up and your muscle tissues 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 in the event you eat meat, you possibly can nonetheless fall quick, particularly in the event you’re a girl of childbearing age or observe a largely vegetarian weight loss program (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 will not be getting sufficient (7):

Fatigue

Weak point

Pale pores and skin

Anemia

Electrolytes (sodium, potassium, magnesium)

Electrolytes would possibly sound like one thing from a sports activities drink business, however they’re truly important for retaining your physique balanced. These minerals assist help nerve and muscle operate, and hold your fluid ranges in test (8).

Nausea, vomiting, or diarrhea are widespread GLP-1 unwanted effects, and may result in electrolyte loss shortly (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, entire grains, bananas (11)

Indicators you will not be getting sufficient (8):

Muscle cramps

Fatigue

Nausea

Vomiting

Confusion

For those who’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.

Learn how to Keep on Prime of Your Micronutrient Consumption

If 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.

Unsure 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 manner 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 weight loss program, way of life, and different drugs, some individuals are at an elevated threat for growing or worsening vitamin deficiencies whereas taking a GLP-1 (3).

What micronutrients must you concentrate on when taking GLP-1 treatment? Some key micronutrients to pay attention to embody vitamin D, vitamin B12, iron, sodium, potassium, and magnesium. (2, 3)

Do I must take dietary supplements on GLP-1s? “Not everybody will want a complement, however it’s vital to have this dialog along with your well being care workforce similar to your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Vitamin. “They'll evaluate your weight loss program, 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 might range 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 in the event you had nutrient gaps earlier than beginning a GLP-1 or take different drugs that have an effect on absorption. Having GI unwanted effects like vomiting or diarrhea additionally will increase threat for nutrient gaps since you take in fewer vitamins,” says Stephanie Saletta, RD, Lead Vitamin Scientist for MyFitnessPal. “That’s why a personalised strategy is so vital.”

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 assist you hit your every day nutrient objectives.”

The Backside Line

GLP-1s could be a highly effective instrument for weight reduction and higher well being—however they usually work greatest when paired with a nutrient-dense weight loss program (2,3). Prioritizing high-quality meals can assist 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 help you alongside the best way!