Filling Nutrient Gaps While On GLP-1 Weight Loss Medication

08 Apr Filling Nutrient Gaps While On GLP-1 Weight Loss Medication

This post was sponsored by Jarrow Formulas. All opinions are my own.

The use of GLP-1 agonists has skyrocketed in the U.S. since 2022. Advertisements and social media mentions of these weight loss drugs are everywhere. They typically showcase the extreme weight loss capabilities of GLP-1s. According to 2024 data, 1 in 8 American adults have been estimated to have used a GLP-1 agonist, with 4 in 10 among adults who have been diagnosed with diabetes.¹ Even more staggering is that it’s estimated that 18 million people will be on GLP-1s by 2029 in the U.S. alone. Global forecasts are estimated at 40 million people taking GLP-1s by 2029 with 17.6 million people in the U.S.²  If you choose to take a GLP-1 or are on one now, it’s important to understand what’s happening to your nutrition, especially with the extreme drop in appetite and drastically decreased food consumption. Ultimately, what that means is you probably aren’t getting all the nutrients you need from food alone and a supplement may be called for in order to help fill nutrient gaps.

What Are GLP-1 Medications?

Glucagon-like peptide 1 or GLP-1 medications, developed nearly 20 years ago to help people with diabetes manage blood glucose levels, have also been found to promote significant weight loss. These medications, which mimic the naturally occurring GLP-1 hormone, not only trigger insulin release but also slow stomach emptying and enhance feelings of fullness, leading to reduced calorie intake.

Typically administered via injection into fatty tissue, GLP-1s can result in a 10-20% weight loss, depending on the specific medication used. Beyond weight loss, they offer numerous health benefits including lower blood pressure, reduced risk of heart and kidney disease, and improvements in fatty liver disease and diabetes-related kidney damage.

Managing Common Side Effects

GLP-1 agonist medications can cause a range of side effects, including severe appetite loss, nausea, vomiting, diarrhea, dizziness, increased heart rate, headaches, and indigestion. More serious but less common risks include pancreatitis, acute kidney injury, retinopathy, and thyroid cancer. Despite these challenges, individuals taking GLP-1 medications for weight loss often adopt healthier diets3, consuming more fruits, vegetables, fish, poultry, dairy, and meat, as appetite decreases and prioritizing nutrient-dense foods becomes essential. To manage symptoms, it is recommended to eat small portions at a time, incorporate fiber-rich foods, and increase fluids.

Some of the main vitamin and mineral deficiencies for people on GLP-1 drugs include:

• Vitamin B-12
• Calcium
• Vitamin D

Supplements May Be Needed

While food is the primary method you want to nourish your body, this isn’t always possible for people on GLP-1 weight loss medications who are consuming such few calories per day. The following supplement(s) may be needed to support essential nutrient intake and should always be discussed with a health professional before taking.

1) Multivitamin

With your appetite and calorie consumption extremely low—and the gut slowing down–a multivitamin is typically a good idea as they provide a steady supply of essential nutrients that fill dietary gaps and support overall health. I recommend Jarrow Formulas’ line of multivitamins, Women’s Multi+, Men’s Multi+ and Mood Multi+, which deliver 20 vitamins and minerals at 100% daily value in addition to more tailored health benefits for women and men.

2) Vitamin B-12

GLP-1s can interfere with B12 absorption, manifesting as feelings of fatigue and low energy. Additionally, B12 can only be sourced through animal-based foods – if you’re not consuming enough meat and dairy products on a daily basis, this can result in a deficiency. Incorporating a B12 supplement in your diet can help support cellular energy production and prevent deficiency.* To maximize the benefits, consider a high-quality supplement, like Jarrow Formulas’ Methyl B12 & Folate, which uses the methylated form of B12 and folate (B9) for better absorption to support cellular energy metabolism and cardiovascular health.*

3) Calcium

This important bone health mineral is found in foods like milk and dairy products, fortified soy milk and yogurt, fortified tofu, dark leafy greens, and beans. However, the 2020-2025 dietary guidelines for Americans⁴  identify calcium as a nutrient of concern. As people on GLP-1 medications have a limited appetite, they tend not to meet their daily calcium recommendations and are at risk for calcium deficiency. I recommend Jarrow Formulas’ BoneUp supplement as it uses StimuCal™ Microcrystalline Hydroxyapatite, a naturally derived source of calcium shown to support bone mineral density better than calcium carbonate.*

 4) Vitamin D

Vitamin D works with calcium to help maintain bone health – plus the vitamin helps regulate many other cellular functions in your body. This vitamin is another typically under-consumed nutrient as pinpointed by the dietary guidelines for Americans⁴.  While you can get some vitamin D by exposing your skin to sunlight outdoors (without sunscreen), you still need to seek out vitamin D food sources, which are rather limited. Food sources of vitamin D include egg yolks, cod liver oil, and fortified milk. A simple blood test can help you determine whether you are deficient and a vitamin D supplement is needed—especially if you’re on GLP-1 medications.

 5) Probiotics

Tummy trouble is one possible side effect of GLP-1s, as the medication can impact your gut microbiome and lead to digestive discomfort. Besides eating food with probiotics like yogurt, kefir, krauts, and kombucha, people on GLP-1s could benefit from taking a high-quality probiotic supplement to maintain healthy gut bacteria and improve digestion and nutrient absorption. I like Jarrow Formulas’ Jarro-Dophilus EPS probiotic because it is formulated with 8 clinically studied strains and an EnteroGuard® coating that protects the strains from stomach acid and delivers the optimal benefit to your gut.

Bottom Line:

 Although GLP-1 medications can help with weight loss, ensuring that you’re getting enough good-for-you nutrients to keep healthy and maintain muscle mass is essential. Various supplements can help ensure nutrient gaps are filled during this weight loss period.

Working with a registered dietitian nutritionist (RDN) can help you navigate nutritious eating habits while on GLP-1 medications. Adopting a more well-rounded diet will not only ensure you’re properly nourished and alleviate GLP-1’s side effects, but it will also help to maintain your progress after stopping the medication. Always consult with your healthcare provider to determine the best plan for you.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

1. https://www.kff.org/health-costs/poll-finding/kff-health-tracking-poll-may-2024-the-publics-use-and-views-of-glp-1-drugs/
2. https://www.ubs.com/global/en/investment-bank/insights-and-data/2024/glp-1-a-medication.html/
3. https://www.morganstanley.com/ideas/obesity-drugs-food-industry
4. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf