Nutrients You Could Be Missing on a GLP-1

GLP-1 medicines help you lose weight by making you feel full sooner and less hungry overall so you eat less. If the foods you do eat aren’t giving you enough protein, vitamins, and minerals, you could end up with nutritional gaps. The best way to prevent or improve an unbalanced diet is through food, but if you have a deficiency, your doctor may recommend supplements to give you an extra boost. All the following nutrients are available as pills or powder if you aren’t getting enough through diet.

Getting enough protein is one of the biggest dietary challenges when you take a GLP-1. Protein helps you keep muscle while you're losing weight and may help you stay full longer. Aim for 0.55 grams of protein for every pound you weigh. For example, if you weigh 150 pounds, you should get 82 grams of daily protein. Best sources include chicken, fish, beans, tofu, and Greek yogurt. Protein powders added into smoothies or shakes can be useful if your meals are small or your appetite is low.

Studies show vitamin D deficiency is one of the most common nutritional problems in people who take GLP-1 medications. You need vitamin D to keep your bones, muscles, and immune system healthy. When you eat less dairy, fatty fish, or foods fortified with vitamin D, your levels suffer. Aim for 15 to 20 micrograms (600-800 international units, or IU) a day. You’ll find it in salmon, tuna, egg yolks, and fortified milk. If your doctor recommends it, you can take a vitamin D supplement. Note that taking too much vitamin D can raise your calcium levels and cause health problems, so avoid taking above 25 micrograms unless your doctor directs.

If you’re not eating enough foods like nuts, seeds, beans, or whole grains, you could be low on magnesium, which you need for blood sugar regulation, muscle and nerve function, and bone health. Men need 400 to 420 milligrams per day and women need 310 to 320 milligrams. Good sources include pumpkin and chia seeds, almonds, cashews, black beans, and peanut butter. Bonus: Magnesium (especially a magnesium citrate supplement) may also help with constipation, which is a common GLP-1 side effect. Talk to your doctor before trying it, especially if you have any kidney function issues. 

You need omega-3 fatty acids for a healthy heart. Your body doesn’t make it, so you have to get it from food. Fatty fish such as salmon, sardines, trout, and mackerel are the best sources. If you don’t eat fish regularly, a supplement may help. In fact, studies suggest if you get less than 1.5 servings a week, a daily 1-gram omega-3 supplement may slightly lower your risk of heart attack. Look for supplements with a combination of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Check with your doctor first if you’re on blood thinners or allergic to fish.

Electrolytes are essential minerals such as sodium and potassium that help your body absorb fluids so you stay hydrated. They also regulate your nervous system and muscle function. You lose electrolytes when you sweat, pee, have diarrhea, or vomit. You should be able to get enough electrolytes through your diet alone. But you may benefit from extra electrolytes if you’re working out strenuously in a humid, hot area, or for an extended length of time or if you’re sick with diarrhea or vomiting. If your GLP-1 is causing these symptoms, electrolyte drinks could help, but steer clear of options with large amounts of sodium or sugar.

Most adults need about 400 micrograms of folate a day to help cells divide and make DNA. It’s especially important for people who are pregnant. Folate is naturally in foods such as liver, dark green leafy vegetables, oranges, peanuts, and beans. Some foods such as enriched breads and fortified cereals are made with folic acid, a form of folate. Folate supplements are generally safe, but very high amounts can sometimes hide a vitamin B12 deficiency. You can get it from multivitamins or prenatal vitamins with folic acid in them.

When you’re low in iron, typically you’ll feel it. Iron helps your body make red blood cells and carry oxygen, so when you don’t get enough, you feel fatigued, pale, weak, and may be short of breath. Taking iron when you don't need it can be harmful, so don't take it without talking to your doctor. Iron supplements can also cause constipation and stomach upset, so your doctor may give you a blood test to confirm your iron levels are low. Good food sources of iron include lean red meat, poultry, seafood, beans, lentils, and fortified cereals.

Thiamine, or vitamin B1, might be important if you have frequent vomiting from your GLP-1. B1 helps your body turn food into energy and supports healthy nerve function. Symptoms of low thiamine can include fatigue, weakness, confusion, and nerve problems. You need 1.1 to 1.2 milligrams a day. To improve your intake, turn to pork, fish, beans, lentils, green peas, and enriched cereals and breads. You can take a B-complex vitamin supplement or a standalone thiamine supplement like thiamin mononitrate and thiamin hydrochloride. Thiamine supplements are generally safe — even high amounts don’t cause health problems in most people.

Zinc is an immunity-boosting mineral that also helps wounds heal and supports your sense of taste and smell. You need about 8-11 milligrams a day, and you can get that from foods like meat, shellfish (oysters are especially high in zinc), beans, nuts, eggs, dairy products, and whole grains. You can find zinc as a standalone supplement or combined with calcium, magnesium, or other ingredients. Don't assume more is better, though. High-dose zinc supplements can cause nausea and may interfere with copper absorption over time.

Creatine isn’t a vitamin, but some experts recommend it if you’re losing weight because when you combine it with strength training and a healthy protein intake, it may help you keep muscle mass. Creatine is naturally found in red meat such as pork, veal, and beef, seafood, and milk from animals such as cows, goats, and sheep. Creatine supplements (typically creatine monohydrate) come in a lot of forms: powders, tablets, capsules, liquids, and energy bars. But if you have a kidney or liver condition, creatine supplements may not be for you, so ask your doctor.

A basic multivitamin can help fill nutritional gaps if you're eating much less than before. It may provide small amounts of vitamins and minerals that support energy, immunity, bone health, and overall nutrition. Choose one that provides about 100% of the daily value for most nutrients, and take it with food. Don’t take multiple vitamin products at the same time without checking with your doctor first. A multivitamin — or any supplement — should not replace healthy eating. Focus first on a healthy diet with fruits, vegetables, whole grains, beans, dairy or fortified alternatives, and healthy fats. If you think you may have a deficiency, ask your doctor about blood testing.