5 x Essential Nutrients to Prioritise on a GLP-1 Assisted Health Plan
Share
GLP-1 receptor agonists - including Ozempic, Wegovy, and Mounjaro—have become popular tools for managing type 2 diabetes and supporting weight loss. These medications work by curbing appetite and slowing digestion, which can lead to reduced food intake. While effective, this can also increase the risk of nutrient deficiencies if not carefully managed.
To stay healthy and energized while on a GLP-1 assisted health plan, here are the top five nutrients to focus on:
1. Protein: Preserve Lean Muscle
GLP-1s often reduce appetite, which can lead to lower protein intake and potential muscle loss. Protein is essential for maintaining lean body mass, supporting metabolism, and keeping you feel full for longer.
Best sources: Eggs, chicken, Greek yogurt, lentils, tofu, cottage cheese, and protein shakes.
Pro tip: Include small, frequent meals with protein-rich options like smoothies or soups to make eating easier when appetite is low.
If using a supplement, opt for a collagen protein that can help support skin, hair and nail health, as well as maintaining muscle mass.
2. Vitamin B12: Boost Energy and Nerve Health
Vitamin B12 plays a key role in energy production, nerve function, and red blood cell formation. Reduced food intake and slower digestion may impair absorption, especially in older adults or those on plant-based diets.
Best sources: Meat, fish, dairy, eggs, and fortified cereals.
Pro tip: If you're feeling fatigued or experiencing tingling, ask your doctor about a B12 supplement.
3. Vitamin D: Support Bones and Immunity
Vitamin D is vital for bone health, immune support, and mood regulation. Many people are already deficient, and reduced dietary intake can worsen this.
Best sources: Fatty fish, egg yolks, fortified milk, and sunlight exposure.
4. Iron: Reduce Fatigue
Iron helps transport oxygen throughout the body and supports energy levels. Low intake can lead to iron deficiencies.
Best sources: Red meat, spinach, lentils, fortified cereals, and pumpkin seeds.
Pro tip: Pair iron-rich foods with vitamin C (like citrus fruits or bell peppers) to enhance absorption
5. Calcium: Strengthen Bones and Muscles
Calcium is essential for bone strength, muscle function, and nerve signaling. Appetite suppression may reduce intake of dairy and leafy greens, leading to deficiencies.
Best sources: Dairy products, fortified plant milks, tofu, almonds, and leafy greens.
Pro tip: Adults typically need 1,000–1,200 mg/day. Consider a supplement if your intake is low
Final Thoughts
GLP-1 medications can be transformative, but they require nutritional mindfulness. Focus on nutrient-dense foods, small frequent meals, and supplements when needed. If you're unsure about your nutrient status, consult a dietitian or healthcare provider for personalised guidance.
Source: Mayo Clinic Diet – Protein Balance for GLP-1s Meal Plan