The rising popularity of newer weight loss medications – semaglutide (Wegovy, Ozempic) and tirzepatide (Zepbound, Mounjaro) – has sparked debate about whether supplementing is necessary to avoid nutritional deficiencies. These drugs, known as GLP-1 and dual GIP/GLP-1 receptor agonists, are highly effective for weight loss by reducing appetite, slowing digestion, and even lessening intrusive thoughts about food. However, this effectiveness comes with potential downsides.
How These Drugs Work and Why They Matter:
GLP-1s work by mimicking a natural hormone that regulates appetite and blood sugar. Clinical trials show significant reductions in body weight, BMI, and waist circumference for individuals with obesity or overweight. But this rapid weight loss, coupled with appetite suppression and possible gastrointestinal side effects like nausea and diarrhea, can dramatically reduce food intake.
The concern isn’t just about how much you eat, but what you eat. Reduced calorie intake, especially if falling below recommended levels (1,200 for women, 1,800 for men), increases the risk of vitamin and mineral deficiencies. Studies indicate over 20% of adults starting GLP-1s develop nutritional gaps within a year. This is critical because long-term deficiencies can undermine health gains and create new problems.
What Experts Recommend:
Registered dietitians emphasize the importance of a balanced diet while on these medications. Beth Warren, a New York City-based dietitian, notes that GLP-1s often lead to decreased calorie consumption and potentially less nutritious food choices. Rapid weight loss further exacerbates this risk.
Jess DeGore, owner of Dietitian Jess, highlights the danger of extreme calorie restriction – some patients struggle to eat even 1,000 calories daily due to nausea. She also warns against relying on ultra-processed foods, which lack essential nutrients.
The solution isn’t just taking a pill but using it as a tool to improve dietary habits. Experts advise focusing on frequent, nutrient-dense meals, prioritizing protein, and considering supplements if intake is inadequate.
Which Supplements to Consider:
While individual needs vary, common recommendations include:
- Multivitamin: Provides a baseline of essential vitamins and minerals.
- Probiotic: Supports gut health, which can be disrupted by these drugs.
- Vitamin B12: Often deficient in rapid weight loss scenarios.
- Vitamin D: Many people are already deficient, and appetite suppression may worsen this.
The Takeaway:
GLP-1s can be powerful tools for weight loss, but they aren’t magic bullets. To maximize benefits and minimize risks, prioritize a healthy, balanced diet and consult with a healthcare professional about potential supplement needs.
Ignoring nutritional concerns can undermine the drug’s effectiveness and lead to unintended health consequences. Treat these medications as part of a broader lifestyle change, not a standalone solution.
