Micronutrients and GLP-1s: What You Ought to 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" decoding="async" 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" sizes="(max-width: 800px) 100vw, 800px" /> Beginning a GLP-1 medicine can really feel like a whirlwind. Weight reduction is likely to be the headline advantage of GLP-1s, however these medicines also can change how hungry you are feeling and the way a lot meals you wish to eat (1). Impulsively your favourite meals may appear unappealing. They could even flip your abdomen.

Together with adjustments in urge for food and the way you eat, GLP-1 medicines can have an effect on how your entire physique feels. Nausea, digestive points, fatigue are all attainable negative effects. You would possibly even spot adjustments to your pores and skin or nails (3). That’s why maintaining a tally of key micronutrients is so vital: they can assist you are feeling stronger, extra energized, and higher outfitted to handle these adjustments (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 enable you to really feel full sooner (1). However consuming much less also can imply you’re taking in fewer important nutritional vitamins and minerals. Which means once you’re on these medicines, it’s much more vital to take care of a balanced and different food regimen (2).

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

<img decoding="async" 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" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

How MyFitnessPal Can Assist Your GLP-1 Journey

Micronutrients to Watch on GLP-1s

Wish to know probably the greatest methods to remain on prime 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 once 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 straight away—however over time, they'll 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 mistaken, don’t brush it off, test in together with your healthcare supplier. Listed here are some vital micronutrients to control when you’re taking a GLP-1.

Vitamin D

Vitamin D takes on many roles, resembling 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'll be able to produce from the solar (5). And for those who don’t eat a lot dairy, you is likely to be 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 alternate options)

Fatty fish, resembling salmon and mackerel

Sunshine (sparsely!)

Indicators you is probably not 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 crimson blood cells, and preserve your nerves and metabolism working easily (6). However for those who don’t eat a variety of animal merchandise, you can 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 vital to be aware 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 is probably not getting sufficient (6):

Fatigue

Anemia

Mouth sores

Upset abdomen

Confusion

In regards to the Knowledgeable

Melissa Jaeger RD, LD is the Head of Diet for MyFitnessPal. Melissa acquired a Bachelor of Arts in Diet (DPD) from the Faculty of Saint Benedict and accomplished her dietetic internship by 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 diet knowledgeable and diet scientist. Passionate for selling wholesome existence, Stephanie graduated from San Diego State College with a deal with 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 crimson blood cells that retains your vitality up and your muscle 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 for those who eat meat, you'll be able to nonetheless fall brief, particularly for those who’re a girl of childbearing age or observe a largely vegetarian food regimen (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):

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 is probably not 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 industrial, however they’re really important for preserving your physique balanced. These minerals assist assist nerve and muscle operate, and preserve your fluid ranges in test (8).

Nausea, vomiting, or diarrhea are frequent GLP-1 negative effects, and may result in electrolyte loss rapidly (1,2,3). That’s why it’s good to be aware 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 is probably not getting sufficient (8):

Muscle cramps

Fatigue

Nausea

Vomiting

Confusion

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

The best way to Keep on High of Your Micronutrient Consumption

If you’re consuming much less on a GLP-1, you want each small serving to pack a giant dietary punch. Assume 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 method out the door

An additional egg in your morning scramble or a facet of sautéed leafy greens

Incessantly Requested Questions: Micronutrients and GLP-1s

Can GLP-1s trigger vitamin deficiencies? Present analysis doesn't present that GLP-1s instantly trigger vitamin deficiencies (2). Relying on particular person food regimen, life-style, and different medicines, some persons are at an elevated danger for growing or worsening vitamin deficiencies whereas taking a GLP-1 (3).

What micronutrients must you concentrate on when taking GLP-1 medicine? Some key micronutrients to pay attention to embrace 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, but it surely’s vital to have this dialog together with your well being care workforce resembling your registered dietitian and doctor,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Diet. “They'll assessment your food regimen, 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 it's possible you'll 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 for those who had nutrient gaps earlier than beginning a GLP-1 or take different medicines that have an effect on absorption. Having GI negative effects like vomiting or diarrhea additionally will increase danger for nutrient gaps since you take in fewer vitamins,” says Stephanie Saletta, RD, Lead Diet Scientist for MyFitnessPal. “That’s why a customized 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 it's possible you'll want extra of,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Diet. “You possibly can observe micronutrients like iron, sodium, potassium and extra after which use these insights to make meals decisions that enable you to hit your every day nutrient targets.”

The Backside Line

GLP-1s could be a highly effective software for weight reduction and higher well being—however they typically work finest when paired with a nutrient-dense food regimen (2,3). Prioritizing high-quality meals can assist you keep energized, keep away from nutrient deficiencies, and really feel your finest all through your journey (2,3). Your meals decisions matter and MyFitnessPal is right here to assist you alongside the way in which!