- GLP-1 drugs like Ozempic, Wegovy, and Zepbound can help with weight loss, but they can also cause nutritional deficiencies.
- While taking GLP-1 drugs, it is important to ensure you get enough protein, vitamin B12, vitamin D, iron, and vitamin B12. calcium.
- Experts will share ways to manage these deficiencies through diet and lifestyle changes.
Taking GLP-1 medications such as Ozempic, Wegovy, Mounjaro, or Zepbound to lose weight may increase your risk of developing nutritional deficiencies because these medications significantly reduce food intake.
“If you eat less but it’s not nutritious, you may not be getting all the vitamins and minerals you need,” Rekha B. Kumar, MD, associate professor of clinical medicine at Cornell University and chief medical officer at Found, told Healthline.
Also, if you experience side effects from GLP-1 medications (such as vomiting or diarrhea), you may not be able to absorb all the nutrients from the foods you eat.
But Tara Schmidt, chief nutritionist at Mayo Clinic Dietetics, said nutritional deficiencies develop over weeks, or sometimes months.
“Most deficiencies are likely caused by long-term inadequate intake, such as an overly restrictive diet, malnutrition, or avoidance of certain food groups,” she told Healthline.
While there isn’t yet enough data on nutritional deficiencies specific to people taking GLP-1 drugs, experts say these are the five most common nutritional deficiencies a person may experience and what you can do to avoid them.
Not consuming enough protein can lead to loss of lean body mass, weakness, swelling, hair loss, and skin changes.
The recommended values vary depending on your age, gender, exercise frequency, and health condition.
However, for people who are obese and undergoing weight loss treatment, such as those who have had bariatric surgery, doctors
Kumar advises patients taking GLP-1 drugs to prioritize protein, healthy fats and vegetables, “as these will help you feel fuller and provide the nutrients you need.”
Foods that are high in protein include the following:
- egg
- nuts
- Chicken breast
- cottage cheese
- Greek yogurt
- milk
- lentil
Vitamin D helps the body build and maintain strong bones. The recommended daily intake for adults aged 19 to 70 is:
If you’re not getting enough Vitamin D, your body may show signs such as:
- muscle pain
- Muscle weakness
- Malaise
- Bone pain
- Tingling in the hands and feet
Foods that are high in vitamin D include:
- Fatty fish, such as trout, salmon, tuna, and mackerel
- Beef liver
- egg yolk
- cheese
- milk
Vitamin D helps the body absorb calcium.
Calcium helps your body function in many ways, including moving your muscles and helping your nerves carry messages from your brain to your body.
It also aids in blood circulation and secretes hormones necessary for the body.
Foods that are high in calcium include milk, yogurt, and cheese.
“For those who want to avoid dairy, other options include tofu, soy milk, broccoli, some mushrooms, and fortified orange juice, but not all of these contain both nutrients,” Schmidt says.
Vitamin B12 keeps blood and nerve cells healthy, helps produce DNA, and prevents anemia.
Signs of B12 deficiency include fatigue, headaches, pale or yellow skin, and difficulty concentrating.
The recommended intake of vitamin B12 for adults is
Vitamin B12 is found naturally in meat, fish, poultry, eggs and dairy products.
“For those following a vegan diet, this can be a challenge, so choosing fortified foods like cereals, meat alternatives and nutritional yeast can help,” Schmidt says.
Iron helps the body grow and develop. Iron also helps make hemoglobin in red blood cells, which carries oxygen from the lungs to the body, and myoglobin, which provides oxygen to muscles. Iron also helps make several hormones.
For adult men
Signs of iron deficiency include:
- Fatigue
- Weaknesses
- shortness of breath
- Pale or yellow skin
- Fast heartbeat
- headache
- Brittle nails
Sources of iron include the following:
- Clams and oysters
- Lean beef and chicken
- Beans and lentils
- Whole grains
- Fortified breakfast cereal
- Spinach and kale
“Iron from plant sources is poorly absorbed, so it’s a good idea to pair a source of iron with a source of vitamin C, such as a spinach salad with strawberries, lean beef and bell peppers, or iron-fortified cereal with melon,” says Schmidt.
Consider these tips to ensure you’re getting enough nutrients while taking a GLP-1 weight loss medication.
Think about what you drink
“Eating too much while taking GLP-1 can cause nausea and vomiting, so you should choose foods and drinks that provide enough calories, protein and fluid in small portions,” Schmidt said.
Adjust your food intake
When starting GLP-1 or increasing your dose, Schmidt recommends eating a soft, blended, or liquid diet to help ease symptoms. Consider overnight oats, smoothies, Greek yogurt, soft fruit, and protein shakes, which provide protein, vitamins, minerals, fiber, and hydration.
Avoid unnecessary calories
You should avoid foods and drinks that are high in empty calories (high in calories and low in nutritional value). This includes sugary drinks, sweets, alcohol, and ultra-processed snack foods. “These foods can substitute for nutrient-dense foods your body needs,” says Schmidt.
Take a multivitamin
Kumar says doctors might recommend multivitamins and supplements, and for women who have significantly reduced their food intake, they might recommend prenatal or obesity supplements.
“If someone is dehydrated and experiencing cramps, I would encourage them to drink more fluids and take magnesium supplements,” she says.
Self-monitor your habits
Tracking habits like hydration, protein and other nutrient intake, calorie intake and exercise can increase self-awareness and motivate people to make real changes, Schmidt said.
Get help
If you think your diet is inadequate, talk to your doctor or registered dietitian about ways to get healthy amounts of nutrients.
