Avoid Nutrient Deficiencies While Using GLP-1 Medications

GLP-1 medications like Ozempic, Wegovy and Zepbound have become game-changers for those looking to lose significant weight, especially for individuals struggling with obesity. These medications, which work by suppressing appetite and improving insulin sensitivity, can be incredibly effective. However, there’s an often-overlooked downside: nutrient deficiencies.

If you’re not mindful of your nutrient intake while on GLP-1 medications, you could be missing out on essential nutrients critical for your overall health. Many common side effects, such as hair loss, muscle weakness, and fatigue, are often tied to these deficiencies. This article breaks down the most common nutrient deficiencies associated with GLP-1 medications and offers actionable advice to avoid them.

Why GLP-1 Medications Are Effective but Nutritionally Challenging

GLP-1 receptor agonists suppress appetite, leading to reduced caloric intake. While this aids weight loss, eating less often means consuming fewer essential nutrients. Additionally, side effects like nausea, vomiting, or diarrhea can further reduce nutrient absorption, compounding the problem.

While these medications may improve health outcomes for those with significant weight to lose, it’s critical to address these deficiencies to maintain optimal health during your journey.

Five Common Nutrient Deficiencies and How to Combat Them

1. Protein

Protein is crucial for maintaining lean body mass, including muscle, skin, and hair. Insufficient protein can lead to muscle loss, hair thinning, and weaker skin. Aim for at least 1 gram of protein per pound of your ideal body weight daily, prioritizing high-quality sources like meat, seafood, eggs, and dairy. For those with a limited appetite, a quality protein powder can be a helpful addition.

2. Vitamin D

Vitamin D supports bone health, muscle function, and the immune system. A deficiency can cause fatigue, muscle pain, and joint discomfort.

• Best sources: Sun exposure, fatty fish (like salmon), egg yolks, and fortified dairy.
• Supplementation tip: If sunlight exposure is limited, consider taking 1,000 IU daily to maintain healthy levels.

3. Calcium

Essential for bone health, muscle function, and heart health, calcium deficiency increases the risk of fractures and muscle cramps.

• Best sources: Dairy products like milk, yogurt, and cheese. These also contain Vitamin D and K2, which aid calcium absorption.

4. Vitamin B12

B12 is vital for red blood cell production, nervous system health, and DNA synthesis. A deficiency may cause fatigue, headaches, and difficulty concentrating.

• Best sources: Animal products such as meat, fish, eggs, and dairy.
• Vegetarian or vegan? A B12 supplement is non-negotiable.

5. Iron

Iron supports energy levels and oxygen transport throughout the body. A deficiency can lead to fatigue, pale skin, and brittle nails.

• Best sources: Red meat, poultry, and fish. While plant-based sources like spinach contain iron, they are less bioavailable due to anti-nutrients, making animal sources more effective.

How to Avoid Nutrient Deficiencies While on GLP-1 Medications

1. Prioritize Nutrient-Dense Foods: Focus on high-protein meals, healthy fats, and whole foods rich in essential nutrients.
2. Supplement When Necessary: If you struggle to get enough nutrients through food, consider targeted supplementation with guidance from a healthcare provider or wellness coach.
3. Be Mindful of Side Effects: If symptoms like nausea or fatigue arise, adjust your food choices and consult a professional to ensure your nutrient needs are met.
4. Regularly Monitor Your Health: Tracking your nutrient intake and symptoms can help you stay on top of deficiencies before they impact your overall health.

Partner With Brooktree Consulting for a Healthier You

Navigating the challenges of weight loss and medications like Ozempic, Wegovy and Zepbound doesn’t have to be overwhelming. At Brooktree Consulting, we specialize in personalized health and lifestyle coaching tailored to your unique needs.

If you're ready to optimize your health, avoid nutrient pitfalls, and build sustainable habits, let us guide you. Schedule a discovery call today and take the first step toward lasting wellness.

Also, take my free course "Harnessing the Power of GLP-1 Receptor Agonists" and discover how GLP-1's fit into a holistic plan for weight loss, diabetes control and improved overall health.