Your jeans suddenly fit better. So why do you wake up feeling tired, cloudy-headed, and weaker than you did three months ago?
A lack of GLP-1 vitamins might be the reason. This issue often doesn’t get noticed when you start treatment, and it can take months before anyone thinks to check for it.
Here’s a rundown of which nutrients deplete first, what each deficiency feels like, and how to get the nutrients while eating much less than before.
Why Eating Less on a GLP-1 Drains Your Nutrients
Weight loss injections work like GLP-1, a hormone your gut releases after eating. Semaglutide, known as Ozempic and originally prescribed for type 2 diabetes, does this. The same goes for tirzepatide, sold as Mounjaro.
Both of these medications slow down how quickly your stomach empties, helping you feel full with less food.
Vitamins and minerals come with the food you eat. A plate of vegetables has potassium and magnesium, regardless of the calories. So, if you eat half a plate, you get half the minerals.
Nausea can limit your diet even more. Foods you used to eat regularly might start to upset your stomach, taking their nutrients with them.
The doctor checks your weight at every follow-up appointment, but they rarely discuss your nutrient intake.
The 7 Nutrients GLP-1 Users Run Short On
The first four nutrients appear on a standard blood test. The last three are rarely checked, so deficiencies can go unnoticed for months.
1. Vitamin B12
B12 helps your body produce red blood cells and keeps your nerves functioning well. If you're low on it, you might feel tired even after a full night's sleep, along with brain fog and a low mood.
You mainly get B12 from meat, fish, eggs, and dairy. If you've cut these foods from your diet, your levels can drop quickly.
2. Iron
Iron is essential for making haemoglobin, the protein in your blood that carries oxygen to your muscles. If you're low on iron, you might feel breathless when climbing stairs, dizzy, or have pale skin.
The best sources of iron are lentils, red meat, and seafood. Low iron can also lead to hair loss, which is noted as a side effect of tirzepatide too.
3. Vitamin D
Vitamin D is important for muscle function and a strong immune system.
If you find yourself getting colds often, have aching muscles, or take a long time to recover after exercise, you might be low on it. This was the most common deficiency in a recent patient group, affecting 13.6% within a year.
You can get some vitamin D from salmon, trout, and mushrooms.
4. Calcium
Calcium is crucial for strong bones and proper blood clotting. Brittle nails may signal low calcium. Bone loss shows up later, often visible only on a scan.
You can find calcium in dairy, leafy greens, and plant milks with added calcium. Your body also needs vitamin D to absorb calcium, so if your vitamin D levels are low, it can affect your calcium too.
5. Magnesium
Magnesium helps your muscles contract and keeps your blood sugar levels stable. If you experience cramping at night, especially in your calves or feet, you might be low on magnesium.
You can boost your magnesium intake with avocado, spinach, nuts, and whole grains.
6. Zinc
Zinc is important for healing wounds and maintaining your sense of taste. If cuts take longer to heal or food tastes bland, you might not be getting enough zinc.
Good sources include shellfish, seeds, and legumes.
7. Potassium
Potassium is an electrolyte that helps your nerves and heart function properly. If you notice a fluttering heartbeat after a day of low intake, it’s worth mentioning to your doctor.
You can easily get potassium from bananas, potatoes, soy, and leafy greens.
How Much Protein Do You Need on a GLP-1?
Aim for 1.2 to 2.0 g of protein per kilogram of body weight per day. Plenty of people taking a GLP-1 medication miss this target without realising.
To work out your body mass index (BMI), divide your weight in kilograms by your height in metres squared. Then calculate your protein target as follows:
- Use your current weight if your BMI is under 30
- Use your goal weight if your BMI is 30 or above, since your current weight may overestimate your needs
- Take the lower end if you rarely exercise
- Take the upper end if you do strength training, are over 60, or are losing weight fast
An 80-kg adult with a BMI under 30 needs between 96 g and 160 g of protein a day.
Losing weight fast makes protein more important. Run short on protein, and your body can break down muscle tissue to meet its protein needs.
Muscle weakness may follow, and more of the weight you lose comes from muscle mass rather than fat.
Fibre and Fluid: Your Answer to Constipation
Constipation is one of the more common side effects of GLP-1 medications. Slowed digestion can contribute to constipation, so fibre and fluid are the first two things to look at.
Adults are generally advised to get around 30 g of fibre a day. Most people come in well below that once their appetite drops. Berries, chia, oats, nuts and cooked vegetables get you closer without filling you up too fast.
For fluid, aim for 6 to 8 glasses a day. Dehydration makes constipation worse and can bring headaches with it.
Not keen on plain water? Cucumber, watermelon and broth-based soups all count towards your total.
Drink Your Daily Nutrition With the EXALT GLP-1 Plan
When three bites are enough to fill you up, planning is essential to make sure you get all seven nutrients above by choosing nutrient-rich foods.
Cold-pressed juices are a good option for those with low appetites—no chewing or preparation needed.
The EXALT GLP-1 Nutrition Support Plan, designed by a dietitian, offers 14 vitamins and minerals over a week:
- Up to 170 g of protein
- 30 g or more of fibre
- Cold-pressed juices with vitamin C
Use the support plan during your first week and when your dose increases. Many people schedule deliveries around their injection days.
After that, switch to smoothies for breakfast, lunch, and snacks, and have a balanced dinner.
A multivitamin can help, but it won't give you enough protein or fibre. To tackle GLP-1 vitamin deficiency, you need all three.
