GLP-1 receptor agonists have become popular for their powerful effects on blood sugar regulation and weight loss. These medications work by mimicking a naturally occurring hormone that helps regulate glucose, slow digestion, and reduce appetite. But with those changes come shifts in how your body digests, absorbs, and utilizes nutrients. If you’re eating less or eating differently, your nutritional needs might be changing, too.

Certain supplements can help you feel energized, supported, and balanced while on a GLP-1. Here’s what to know.

Why Nutrient Supports Matters on GLP-1s

GLP-1 medications mimic a hormone that slows down digestion, reduces appetite, and helps regulate insulin. These are powerful, beneficial changes, but they can also mean you’re eating less and absorbing nutrients differently.

For many people, this creates a higher risk for nutrient gaps, especially if their meals are smaller, less frequent, or missing key food groups. And if your diet hasn’t improved alongside your medication or if you’re skipping meals altogether, the risk of missing out on essential vitamins and minerals increases even more.

Top Nutrients to Watch (and Why They Matter)

Magnesium

Magnesium plays a role in over 300 biochemical reactions, including muscle contraction, energy production, and blood sugar regulation. It’s found in nuts, seeds, whole grains, legumes, and leafy greens. Smaller portion sizes and digestive side effects like diarrhea can lead to magnesium depletion in people taking GLP-1s.

Vitamin B12

Vitamin B12 helps your body produce red blood cells, maintain healthy nerves, and convert food into usable energy. It's primarily found in animal-based foods like meat, fish, eggs, and dairy. Since GLP-1 drugs slow gastric emptying, they may interfere with B12 absorption, especially over time or in people already at risk of deficiency. 

Vitamin D

Vitamin D helps your body absorb calcium, supports your immune system, and plays a role in regulating mood. The body primarily makes it through sun exposure, but certain foods also provide vitamin D, such as fatty fish, egg yolks, and fortified dairy or plant milks. People taking GLP-1s may eat less fat, which is needed to absorb vitamin D and may already have low baseline levels since it's a common deficiency.

Folate (Vitamin B9)

Folate is essential for creating new cells, repairing tissue, and supporting a healthy nervous system and it's especially important during periods of growth or healing. It's found naturally in leafy greens, beans, lentils, and citrus fruits. Reduced food intake and changes in gut function while on GLP-1s may limit folate absorption or overall intake.

Calcium

Calcium is essential for healthy bones and teeth, nerve transmission, and muscle function. It’s most abundant in dairy products, fortified plant milks, tofu, and leafy greens. If your diet becomes more restrictive while on a GLP-1, particularly with reduced dairy intake, calcium levels can fall short over time.

Iron

Iron is crucial for oxygen transport, energy levels, and brain health. It’s found in red meat, poultry, beans, lentils, and fortified cereals. A pilot study suggests GLP-1 therapies may contribute to lower serum iron and ferritin levels, potentially through reduced gastric acid secretion and dietary iron intake. 

Other Supplements to Consider

Probiotics

Probiotics are beneficial bacteria that help maintain a healthy gut microbiome, support digestion, and aid nutrient absorption. They’re naturally present in fermented foods like yogurt, kefir, kimchi, and sauerkraut. GLP-1 drugs can disrupt normal gut motility and cause gastrointestinal side effects, thereby increasing the need for probiotic support to maintain regularity and microbial balance.

Omega-3 Fatty Acids

Omega-3s are essential fats that reduce inflammation, support cardiovascular health, and play a role in brain function and mood. They’re most concentrated in fatty fish like salmon, sardines, and mackerel, and also found in flaxseeds and walnuts. While GLP-1 medications don’t directly deplete omega-3s, reduced appetite may lead to lower overall intake of these important fats especially in people limiting fish.

Protein

Protein is essential for building and preserving lean muscle, producing enzymes and hormones, and supporting satiety. It’s found in foods like poultry, fish, tofu, legumes, eggs, and dairy. Because GLP-1s reduce appetite, and many users eat less protein overall, supplementation may help prevent muscle loss and support long-term weight maintenance.

The Bottom Line

GLP-1 medications are effective tools for supporting weight loss and managing blood sugar, but they can also change how you eat and that can impact your nutrient intake. Eating less doesn’t automatically mean you’ll become deficient, but it does make it more important to pay attention to what you are eating and how you’re feeling.

Some nutrients, like vitamin B12, folate, vitamin D, and magnesium are more likely to fall short when your diet becomes more limited, especially if you’re skipping meals, eating less protein, or not including enough fruits and vegetables. Digestive side effects like nausea, constipation, or diarrhea can also make it harder for your body to absorb or hold onto essential vitamins and minerals.

Not everyone needs to take supplements while on a GLP-1, but many people benefit from targeted nutritional support. A daily multivitamin or probiotic supplement can help fill common gaps and support your energy, mood, digestion, and long-term health.

The most important thing? Talk to your healthcare provider about your specific needs. They can guide you on testing, food choices, and safe, effective supplements that make sense for your body.