Micronutrients and GLP-1: What do you need to know

Starting the medicine GLP-1 can feel like a whirlwind. Weight loss may be the advantage of the GLP-1 title, but these medicines can also change how hungry you feel and how much food you want to eat (1). Suddenly your favorite foods may look unattractive. You can even turn your stomach.

Along with changes in appetite and how you eat, GLP-1 medicines can affect how your whole body feels. Nausea, digestive problems, fatigue are all possible side effects. You may even notice changes in your skin or nails (3). Therefore, monitoring key trace elements is so important: they can help you feel more strong, more energy and better equipped to manage these changes (3).

How GLP-1 affects your meal

GLP-1, short for glucagon-like peptide 1 receptor agonists, are medicines that can help with weight loss and blood sugar control by mimicking a natural hormone in your body (your body (1). They slow down digestion and help you feel full earlier (1). But eating less can also mean that you are taking less basic vitamins and minerals. This means that when you are on these medicines, it is even more important to maintain a balanced and varied diet (2).

Along with macronutrients (protein, fat and carbohydrates), trace elements power everything from your energy levels to your immune system (2.,3). If you do not get enough, you may start to feel further tired, foggy or run, and in some cases you may have symptoms such as nausea (2.,4).

Micronutrients to watch GLP-1

Do you want to know one of the best ways to stay on top of your vitamins and minerals? Mix it while eating. A diet full of colored fruits, vegetables, slender proteins and legumes can go a long way (2). But when you are on the GLP-1, eating less can mean accidentally leaks or feel full after just a few bites, especially if the nausea starts. Then the nutrient gaps may begin to be added (3).

Vitamin and mineral deficiency does not always manifest immediately – but over time they can affect your energy, immunity and overall health (3). Tracking what you eat in MyFitnesspal can help you notice any gaps in nutrients at the beginning. And if something is feeling wrong, do not delete it, check with your health service provider. Here are some important trace elements to keep track of while taking GLP-1.

Vitamin D

Vitamin D takes many roles, such as assistance in absorption of calcium, maintaining your immune system and regulating the nervous system (5). But despite how important it is, about 53 million adults in the US do not receive enough (5).

The sun helps your body make vitamin D natural, but this is not always reliable (5). Your location, time of year, age and even skin tone affect how much vitamin D you can produce from the sun (5). And if you do not eat many dairy products, you may also miss a key dietary source (5).

Where to get Vitamin D (S)5)):

• Egg yolks
• Fortified foods (such as some milk, cereals and plant -based alternatives)
• Oily fish like salmon and mackerel
• Sun (in moderation!)

Signs that you may not receive enough (S)5)::

• Muscle weakness
• Fatigue
• Bone pain

Vitamin B12

Vitamin B12 is like a behind -the -scenes power plant, it helps your body make DNA, form red blood cells, and maintain nerves and metabolism seamlessly (6). But if you don’t eat many animal products, you could fall without even realizing it.

Vegans, elderly adults and people who avoid meat or dairy products are particularly at risk of B12 deficiency (6). Therefore, it is important to keep in mind how much you get, especially when your appetite is reduced to GLP-1.

Where to get vitamin B12 (S)6)):

• Dairy products such as milk and yogurt
• Eggs
• Poultry and meat
• Fish and mussels
• Fortified foods (such as vegetable milk or cereal snacks)

Signs that you may not receive enough (S)6)::

• Fatigue
• Anemia
• Monie
• Upset stomach
• Confusion

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For the expert

Melissa Jaeger Rd, LD is the head of the meal for MyFitnesspal. Melissa received a bachelor of the Nutrition Arts (DPD) from St. Benedict College and completed her diet through the State University of Iowa. In May 2024, she was recognized as a registered young nutritionist of the year, awarded by the Minnesota Academy of Dining and Dietetics.

Stephanie Saleta, Ms, RdHe is a nutritionist and is an internal nutrition expert and a myfitnesspal nutrition scientist. Passionate for promoting a healthy lifestyle, Stephanie graduated from the State University of San Diego with an emphasis on research and disease prevention.

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Iron

Iron helps your body move oxygen where it should go. This is a key part of hemoglobin, the protein in the red blood cells that keeps your energy up and your muscles work (7).

There are two types of iron: Heme iron that comes from animal foods and is easier to absorb, and iron, which is found in plant-based sources. Even if you eat meat, you can still fall out, especially if you are a woman at birth or follow mostly a vegetarian diet (7).

For advice: Pair plant sources of iron with vitamin C (such as citrus fruits or tomatoes) to help increase absorption (7).

Where to get iron (S)7)):

• Red meat, poultry and seafood (Heme iron)
• Beans and lentils (iron without heme)
• Tofu
• Spinach and other leafy green
• Cereals and cereals

Signs that you may not receive enough (S)7)::

• Fatigue
• Weakness
• Pale skin
• Anemia

Electrolytes (sodium, potassium, magnesium)

Electrolytes may sound like something from an advertising sports drink, but in fact they are essential for maintaining your body balanced. These minerals help maintain nervous and muscle function and keep your fluid levels under control (8).

Nausea, vomiting or diarrhea are common side effects of GLP-1 and can lead to rapid loss of electrolyte (1.,2.,3). Therefore, it is clever to consider intake, especially if these symptoms are retained (8).

Where to get key electrolytes (S)8)):

• Sodium: Table table, broth, delicacies (9))
• Potassium: Bananas, white beans, potatoes (10))
• Magnesium: Leafy greenery, nuts, whole grains, bananas (11))

Signs that you may not receive enough (S)8)::

• Muscle cramps
• Fatigue
• Nausea
• Vomiting
• Confusion

If you notice signs such as muscle cramps, fatigue or dizziness, it is worth registering with your healthcare provider to make sure your levels are where they should be.

How to Stay on top of trace elements

When you eat less on GLP-1, you need every small portion to pack a large food stroke. Consider smaller dishes and snacks that still deliver a solid hit of vitamins and minerals.

You are not sure what this looks like? Try:

• Protein puree with spinach and frozen fruits
• Hard boiled egg and a handful of almonds between meals
• Greek yogurt garnished with chia seeds and chopped banana
• Beef rod and string cheese on exit from the door
• An additional egg in your morning fight or country of soted leafy greenery

Frequently Asked Questions: Micronutrients and GLP-1s

Bottom line

GLP-1S can be a powerful tool for weight loss and better health-but they often work best when they are diet with dense nutrients (2.,3). Prioritization of high quality foods can help you stay feed, avoid the disadvantages of nutrients, and feel best throughout your journey (2.,3). Your choice of food matters and MyFitnesspal is here to support you along the way!

Miconutrients Post and GLP-1S: What you need to know first appeared on the blog of MyFitnesspal.

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