Essential Nutrients to Watch When Using GLP-1s

When your appetite drops on GLP-1s, it’s easy to overlook what your body still needs. Even small meals and snacks can fall short on key nutrients. Learn which five essentials are most commonly missed—and how to make sure you’re getting enough to stay energized and healthy.

GLP-1 medications like semaglutide and tirzepatide help you eat less—but less food also means a higher risk of nutrient gaps.

If you’re consuming smaller portions, skipping meals, or relying on light snacks, here are the top five nutrients you might be missing—and how to get them back.

1. Protein

Protein is essential when eating less on a GLP-1. It helps preserve muscle, support your metabolism, and keep you full longer, even in small portions. But with reduced appetite, many people unintentionally fall short.

Aim for 0.7–1 gram of protein per pound of goal body weight, broken up into light meals or snacks throughout the day.

Easy protein sources:

• Hard-boiled eggs or egg bites
• Greek yogurt or cottage cheese
• Protein shakes (half servings work great)
• Rotisserie chicken or tofu
• Nuts, seeds, or low-sugar protein bars

Even a few bites at a time can make a big difference.

2. Iron

Low intake of red meat, beans, or dark leafy greens can lead to fatigue, weakness, or hair shedding over time.

What to eat:

• Lentils, spinach, beef, fortified cereals
• Combine with vitamin C (like citrus or peppers) to boost absorption

3. Magnesium

Magnesium supports muscle function, sleep, and digestion. Eating less often means you’re getting fewer nuts, greens, and whole grains.

What to eat:

• Almonds, pumpkin seeds, avocado, black beans
• Or consider a gentle magnesium glycinate supplement

4. Fiber

Low food volume can mean low fiber, which contributes to constipation—a common GLP-1 side effect.

What to eat:

• Berries, chia seeds, cucumbers, flaxseed
• Blend small amounts into smoothies or mix into Greek yogurt

5. B Vitamins (especially B12)

Essential for energy, mood, and metabolism. Reduced meat or dairy intake can lead to a B12 deficiency, especially over time.

What to eat:

• Eggs, dairy, nutritional yeast
• Or ask your provider about a sublingual or injectable B-complex

⚠️ Should You Take a Multivitamin?

In many cases, yes. If you’re consistently eating less than 1,200 calories per day or skipping full meals, a daily multivitamin or targeted supplements can help maintain balance.

The Takeaway

GLP-1s make weight loss easier—but your nutrition still matters. With a little planning, you can stay nourished, energized, and supported throughout your journey.

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