Taking GLP-1 Medications? Here's How to Support Your Health (Not Just Weight Loss)

When you're eating significantly less, every bite counts more. And if you're not strategic about it, you could be losing weight while quietly running low on the nutrients that keep you functioning properly. Not ideal when you're trying to, you know, live your life.

Let's talk about how to actually nourish yourself while your appetite is on an extended holiday.

What's Actually Happening in Your Body

GLP-1 medications work by mimicking a hormone your gut naturally produces after eating. They slow down how quickly food leaves your stomach, signal to your brain that you're full, and help regulate blood sugar. Brilliant for weight management and diabetes control.

But your body's nutritional requirements haven't changed just because the medication has convinced your brain you're not hungry. You still need:

• Protein to maintain muscle mass
• Vitamins and minerals for literally everything (energy, immunity, brain function, bones, skin—the list goes on)
• Fibre to keep your digestive system functioning
• Adequate calories to support your metabolism

The gap between "what you feel like eating" and "what your body actually needs" can get pretty wide. This is where things get tricky.

The Nutrients You Can't Afford to Skimp On

Protein: Your Muscle's Best Mate

When you lose weight quickly, you're losing both fat and muscle. The muscle loss? That's the bit you want to minimise.

Muscle isn't just about aesthetics, it's metabolically active tissue that helps you burn calories, maintain strength, and keep your metabolism ticking along nicely. Plus, muscle mass becomes increasingly important as we age for maintaining independence and quality of life.

The target: Aim for 1.2-1.6g of protein per kilogram of body weight. If maths isn't your thing early in the day, think of it as prioritising a palm-sized portion of protein at each meal.

Smart sources when appetite is low:

• Greek yogurt (22g protein per 170g serving)
• Eggs (6g protein each, easy to eat)
• Lean chicken or fish
• Protein shakes when solid food feels like too much
• Cottage cheese (surprisingly tolerable when nothing else appeals)

B12: The Energy Vitamin You Didn't Know You Needed

Gastrointestinal side effects like nausea and altered digestion are common with GLP-1 medications, which can affect how well you absorb certain nutrients, B12 being a prime example.

B12 keeps your energy levels up, supports your nervous system, and helps make red blood cells. When you're low on it, you feel properly exhausted in a way that extra sleep doesn't fix.

If you're already vegan or vegetarian, you're at higher risk of deficiency even without medication complications. Worth keeping an eye on.

Magnesium: The Unsung Hero

Magnesium is involved in over 300 biochemical reactions in your body. It supports muscle function, energy production, sleep quality, and helps regulate blood sugar. When you're eating less overall, you're probably getting less magnesium, and you might feel it through muscle cramps, fatigue, or sleep issues.

Fibre: Because GI Issues Are Already a Thing

Let's be honest: digestive side effects are part of the GLP-1 experience for many people. Nausea, vomiting, and diarrhoea are among the most common side effects, though constipation can also occur.

Fibre helps regulate digestion, supports gut health, and keeps things moving (literally). But when your appetite is suppressed, you might not be hitting the 30g daily target most adults need.

Gentle fibre sources:

• Oats (easy on the stomach, high in soluble fibre)
• Berries (nutrient-dense, not overly filling)
• Chia seeds (add to yogurt or smoothies)
• Well-cooked vegetables (easier to digest than raw)

Don't Forget: Hydration Is Still a Job

When you're eating less, you're often drinking less too. And if you're experiencing any GI side effects, severe dehydration can result, sometimes requiring hospitalisation.

Your hydration target hasn't changed just because your appetite has. Keep a water bottle nearby. Add electrolytes if you're struggling with nausea or vomiting. Herbal teas, diluted juice, and even ice lollies all count.

Where Supplements Come In (Strategically)

Here's where we need to be clear: supplements aren't a replacement for eating actual food. They're gap-fillers, not shortcuts.

But when your food intake is genuinely reduced and inconsistent, which it is for most people on GLP-1 medications, targeted supplementation makes sense. Think of it as nutritional insurance.

The smart approach? Start with understanding what your specific diet is missing. Are you eating enough protein? Getting sufficient vitamin D through British winter? Covering B vitamins if you're plant-based?

This is where personalised nutrition becomes genuinely useful rather than just marketing speak. Your nutritional needs while on GLP-1 medication look different from someone who's not on it. Your needs also differ based on your diet, lifestyle, age, and health goals.

At Vitl, our approach is to figure out what your body actually needs based on your current eating patterns and health situation, not just throw everything at you and hope something sticks. When your appetite is unpredictable, having your nutritional bases covered through a tailored supplement routine gives you one less thing to worry about.

Red Flags: When to Actually Worry

Most people adapt to GLP-1 medications just fine with some dietary adjustments. But watch for:

• Persistent fatigue that doesn't improve with rest (could indicate nutrient deficiencies)
• Dizziness or lightheadedness (possible dehydration or low blood sugar)
• Hair loss (often a sign of inadequate protein or nutrients)
• Muscle weakness beyond normal adaptation (protein deficiency)
• Severe ongoing GI issues that prevent you eating or drinking

If any of these sound familiar, talk to your GP or the healthcare provider who prescribed your medication. These aren't "just deal with it" situations, they're signs your body needs support.

The Bottom Line

GLP-1 medications can be genuinely helpful tools for weight management and metabolic health. But they work best when you're supporting your body properly, not just watching the number on the scales drop.

Less appetite doesn't mean less nutrition. It means being more intentional about the nutrition you do get.

Prioritise protein. Cover your micronutrient bases. Stay hydrated. And if you're struggling to eat enough through food alone, strategic supplementation is there to help.

Christina

#LiveLifeBetter

Want personalised nutrition support while your appetite is unpredictable? Complete our online health quiz at https://vitl.com/consultation, and unlock personalised nutrition recommendations delivered to your door. To check out our new AI Calorie Tracking App, Vitl Tracker, go to the App Store.

Part of our GLP-1 Mini-Series. Next up: Life After GLP-1