About 11 percent of American adults take glucagon-like peptide-1 (GLP-1) receptor agonists to help manage weight. And many experience side effects, including constipation, vomiting, and diarrhea, as well as longer-term health concerns.
“It seems many people go in to this hoping for a quick fix and then wonder, Holy cow, what’s going on with my body?” says integrative dietitian Cindi Lockhart, RDN, LD.
Many GLP-1 downsides are linked to nutritional deficiencies; studies show that caloric intake for those who take GLP-1s is reduced by 16 to 39 percent. The drug itself slows gastric motility, which can trigger GI dysfunction and disrupt the absorption of fat-soluble vitamins and minerals. Reduced gallbladder contractions may cause bile to build up and stagnate. And shedding weight too fast can cause muscle and bone-density loss.
Still, eating nutrient-balanced meals can mitigate the risks and side effects of GLP-1s, Lockhart says. She emphasizes these building blocks.
- Protein helps preserve lean muscle and supports bone integrity. Lockhart recommends roughly 25–35 grams of protein per meal. Choose easily digestible sources like egg whites, poultry, white fish, organic tofu, or whey isolates. (Learn more about this macronutrient and how to get it from healthy sources at “Here’s What 30 Grams of Protein Looks Like.”)
- Soluble fiber supports GI motility and feeds your microbiome, helping to counter GLP-1s’ digestion-disrupting side effects, says Lockhart. She suggests 25–30 grams of fiber a day from sources like oat bran, avocado, psyllium husks, legumes, chia, and flaxseed. (Insoluble fiber, soluble fiber, and prebiotic fiber are all essential to our health and well-being. Learn more at “The 3 Types of Dietary Fiber You Need.”)
- Omega-3 fatty acids support absorption of fat-soluble vitamins and help stimulate the gallbladder to release bile. Go for SMASH fish (salmon, mackerel, anchovies, sardines, and herring) three times a week, and enjoy plenty of nuts, seeds, avocado, and extra-virgin olive oil daily.
- Vitamin D3 with K2 helps you absorb calcium and direct it to your bones. Lockhart notes that 2,000 to 5,000 IU of vitamin D each day is a common recommendation. Sublingual or liquid forms may be better absorbed if fat digestion is impaired.
- Calcium levels can decrease when taking GLP-1s because of dairy aversion, bone catabolism, and altered stomach acidity. She recommends a calcium citrate supplement for people who avoid dairy products. (Increase your calcium intake with these “20 Calcium-Rich Foods.”
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