Beginning a GLP-1 medicine can really feel like a whirlwind. Weight reduction is perhaps the headline advantage of GLP-1s, however these medicines may also change how hungry you are feeling and the way a lot meals you need to eat (1).  Hastily 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 attainable unwanted side 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 might help you are feeling stronger, extra energized, and higher outfitted to handle these modifications (3).

How GLP-1s Have an effect on Your Diet

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 assist you really feel full sooner (1). However consuming much less may also imply you’re taking in fewer important nutritional vitamins and minerals. Meaning while you’re on these medicines, it’s much more essential to keep up a balanced and diverse food regimen (2).

Together with macronutrients (protein, fats, and carbs), micronutrients energy all the pieces out of your power ranges to your immune system (2,3). In the event you’re not getting sufficient, you may begin to really feel further drained, foggy, or run down, and in some instances, you may have signs like nausea (2,4).

Micronutrients to Watch on GLP-1s

Need to know top-of-the-line 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 while 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 at all times present up immediately—however over time, they’ll take a toll in your power, immunity, and total well being (3). Monitoring what you eat in MyFitnessPal might help you notice any nutrient gaps early on. And if one thing feels flawed, don’t brush it off, examine in together with your healthcare supplier. Listed here are some essential micronutrients to regulate when 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 at all times 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 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, akin to salmon and mackerel
• Sunshine (moderately!)

Indicators you might not be getting sufficient (5): 

• Muscle weak point
• Fatigue
• Bone ache  

Vitamin B12 

Vitamin B12 is sort of a behind-the-scenes powerhouse, it helps your physique make DNA, type pink blood cells, and hold your nerves and metabolism operating easily (6). However in the event you don’t eat plenty 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 decreased 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

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Concerning the Skilled

Melissa Jaeger RD, LD is the Head of Diet for MyFitnessPal. Melissa obtained a Bachelor of Arts in Diet (DPD) from the Faculty 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 12 months awarded by the Minnesota Academy of Diet and Dietetics.

Stephanie Saletta, MS, RD, is a dietitian and is MyFitnessPal’s in-house vitamin skilled and vitamin scientist. Passionate for selling wholesome life, Stephanie graduated from San Diego State College with a deal with analysis and illness prevention.

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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 power up and your muscular tissues working (7). 

There are two varieties 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’ll be able to nonetheless fall brief, particularly in the event you’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 enhance absorption (7).

The place to get iron (7):

• Crimson 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 maintaining your physique balanced. These minerals assist help nerve and muscle operate, and hold your fluid ranges in examine (8).

Nausea, vomiting, or diarrhea are frequent GLP-1 unwanted side effects, and may 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

In the event you’re noticing indicators like muscle cramps, fatigue, or dizziness, it’s value checking in together with your healthcare supplier to ensure your ranges are the place they need to be.

Learn how to Keep on High 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. Assume smaller meals and snacks that also ship a strong hit of nutritional vitamins and minerals.

Undecided 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 means out the door
• An additional egg in your morning scramble or a facet of sautéed leafy greens

Continuously Requested Questions: Micronutrients and GLP-1s

The Backside Line

GLP-1s generally is a highly effective device for weight reduction and higher well being—however they typically work greatest when paired with a nutrient-dense food regimen (2,3). Prioritizing high-quality meals might 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 help you alongside the best way!

The publish Micronutrients and GLP-1s: What You Should Know appeared first on MyFitnessPal Blog.

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