Are You Getting Enough Nutrients on GLP-1 Meds? Here's What to Watch

Let’s say the quiet part out loud: hair loss, fatigue, bruising easily, dizziness, gastrointestinal and gallbladder problems, or the much talked about “Ozempic face.” Nobody thinks the side effects of a medication are going to happen to them. That’s just the fast-talking part at the end of the commercial, right? But for more and more people taking GLP-1 drugs, that’s exactly what’s happening—and in many cases, they could be prevented

GLP-1 drugs curb appetite—but what they also curb is your stomach acid. And that might be messing with your nutrient absorption. Altered or impaired nutrient absorption can lead to side effects like hair loss, fatigue, dizziness, and headaches, which are often related to nutrient insufficiencies and/or deficiencies.

Who wants to choose between losing weight and having hair? Or having energy? You shouldn’t have to. That’s where addressing nutrients comes in. When you support how your medication works by implementing a few simple nutrition hacks, the results can be surprising!

How GLP-1 Medications Work

Semaglutide and tirzepatide medications like Ozempic, Wegovy, Rybelsus, Mounjaro, and Zepbound work by activating the GLP-1 receptors, tricking them into working for longer than they otherwise would once the body’s natural amount of GLP-1s runs out. The result is that the body regulates appetite, insulin, and glucose levels more effectively than the body’s short-lived GLP-1 would.

GLP-1 drugs also work by slowing the digestion and delaying gastric emptying. Great for controlling appetite, but there’s a downside, too. The liver and pancreas produce less stomach acid, which is necessary for proper nutrient absorption. Less stomach acid equals less ability to break down and absorb the nutrients in your food. While these drugs help control calorie intake, it becomes even more important to extract every nutrient possible out of each bite of food.

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Common Nutrient Shortfalls

Since the mechanism that helps people on GLP-1 drugs eat less also happens to decrease stomach acidity, this makes it harder for your body to absorb nutrients. A few typical nutritional insufficiencies are:

Copper & Zinc: Compete for absorption; both affected by low stomach acid.
Magnesium: Already under-consumed; absorption reduced even more.
Vitamin B12: Needs intrinsic factor and acidity to be absorbed well.
Vitamin D: Fat-soluble, and fat digestion is decreased with lower stomach acid.
Iron: Especially non-heme iron from plants; needs stomach acid.
Calcium: Absorption is linked to stomach pH.
Protein: Digestion begins in the stomach; low acid interferes.
Electrolytes: Helps the body maintain energy, blood pressure, and proper fluid balance.

Even if you’re eating enough (which is not very likely), your body might not be absorbing nutrients efficiently.

How to Stay Nutrient-Strong

Just because you’re taking semaglutide medications doesn’t mean you’re destined for side effects like hair loss, fatigue, anemia, dizziness or headaches. In fact, there is plenty you can do to mitigate them.

Digestive enzymes: Popping a cap or two of digestive enzymes at mealtime can be a game-changer for nutrient absorption. Using a good digestive enzyme that helps break down proteins, fats, and carbohydrates can help you keep from having to supplement with too many different things.
Use supplements: Keep an eye on your lab tests, trying to keep things within the optimal ranges. You can also monitor your symptoms (using a symptom tracker can be very helpful). See below for specific recommendations!
Supplement timing: Space supplements away from GLP-1 dosing for ideal absorption.
Eat nutritiously: Emphasize nutrient-dense foods over quantity whenever possible.
Get professional support: Talk to a dietitian or nutrition coach for individualized strategies.

Go From Good to Great

GLP-1s can be game-changers—but they’re not a free pass to overlook nutrition. With some smart tweaks, you can lose weight and keep your body well-fueled.

Below you’ll find recommendations for top-quality supplements I use with my clients.

Digestive Enzymes

Digestive enzymes with full-spectrum digestive support are especially useful for individuals using GLP-1 medications, which can slow digestion and lower stomach acid, making it harder to break down food and absorb nutrients.

Thorne Advanced Digestive Enzymes: This comprehensive formula includes undiluted pepsin, ox bile, and hydrochloric acid (HCl) to help compensate for decreased digestive secretions. It supports smoother digestion after meals, reduces bloating and gas, and boosts absorption of essential vitamins, minerals, and fat-soluble nutrients like A, D, E, K, and omega-3s. It’s a smart choice for those managing the side effects of slowed gastric motility or low acid production—without added lactose or unnecessary fillers.

Multivitamins

Most people will want to start taking a multivitamin as their first supplement before rounding out their regimen with others. For many people, a multivitamin covers all the bases except for things we could probably all use more of, like vitamin D, Omega-3s, and magnesium.

A pharmaceutical-grade multivitamin fills nutritional gaps caused by soil depletion, processed foods, and imperfect diets. While whole foods should be the goal, today’s realities make smart supplementation essential, especially during stress or intense training. It’s not a replacement, just a reliable nutrient boost when real life doesn’t cooperate.

A good multi will include both copper and zinc, so if you are concerned about deficiency, start with a multivitamin before adding them individually.

Thorne Basic Nutrients is the no-fuss multivitamin for people who’d rather not take pills—but do it anyway, because it works. Solid essentials, trusted brand, zero hassle.
Thorne Advanced Nutrients is for anyone chasing vitality, not just vitamins. It delivers key antioxidants like quercetin for gut, immune, and longevity support—plus nicotinamide riboside to boost NAD+ and cellular energy. Clean, potent, and deeply functional.
Thorne Multi-Vitamin Elite is my top pick—pharmaceutical grade and formulated to support your circadian rhythm with targeted AM/PM doses. It’s packed with nutrients, including 200 mcg of selenium daily (10x more than most multis) to power thyroid health, energy, and mental clarity. This is the one to take if you don’t want to take a bunch of extra supplements—it is packed chock full of vitamins and minerals.

Magnesium

Magnesium is a powerhouse mineral that supports muscles, digestion, flexibility, calcium absorption, and blood pressure. It is easily depleted by stress and exercise, so supplementation matters. The most bioavailable forms? Citrate, malate, and glycinate. Taking vitamin D with magnesium can also help in absorption. For a deep dive, check out The Magnesium Miracle.

Thorne Magnesium Glycinate is the form of magnesium that helps most with stress and sleep.
Thorne Magnesium CitraMate blends citrate and malate for optimal absorption, supporting tissue flexibility and gently relieving constipation.
Thorne Calcium-Magnesium Malate supports strong bones, muscles, and heart health with a highly absorbable 1:1 ratio of calcium to magnesium. These minerals work together—calcium helps muscles contract, while magnesium helps them relax. This combo is especially key for maintaining a healthy heartbeat and easing muscle tension. Ideal for those who want an easy, effective way to meet their daily needs.

Vitamin B12

Foods rich in vitamin B12, like meat, eggs, and dairy, need sufficient stomach acid to be broken down and digested properly. Intrinsic factor is another thing the body needs to absorb B12. Intrinsic factor is made by the stomach lining and binds to B12, allowing it to be absorbed in the small intestine. Factors like aging, medications, stress, and low stomach acidity can decrease the amount of intrinsic factor produced by the parietal cells. Although the exact mechanism(s) by which GLP-1 medications decrease levels of B12 isn’t yet established, it could be assumed that these reasons play a part.

Vitamin B12, or cobalamin, comes in different forms—most notably, cyanocobalamin and methylcobalamin. While cyanocobalamin is a cheap, synthetic version often used in low-end supplements, the body must convert it to become active. Methylcobalamin, on the other hand, is the bioavailable, active form your body can use right away, which makes a big difference, especially for people with MTHFR gene variations that impair conversion. Methylcobalamin supports critical methylation processes related to mood, detoxification, and DNA repair. It is also better absorbed and doesn’t interfere with blood tests like cyanocobalamin can. If you’re aiming for optimal energy and cellular health, choosing the methylated form of B12 is a smart move. Here’s a tip: look for “methyl” listed in the name of the type of B12.

Thorne Methylated B12 is my go-to recommendation for people looking for a high-quality B12 supplement.

Vitamin D

Vitamin D does more than support strong bones—it acts more like a hormone, influencing everything from blood sugar regulation and hormone balance to tissue repair. When levels drop below optimal (think 70–90 ng/mL), your body’s ability to respond to a healthy diet and exercise can take a hit. Most people do well with around 2,000 IU daily, but if you’re getting less than 15 minutes of full-body sun exposure, consider adding another 5,000 IU. Those with a known deficiency may need more, so regular testing is a smart move. Since D3 requires no extra steps for bioavailability in the body, opt for a D3 rather than a D2 supplement. For better absorption, look for vitamin D3 that’s suspended in a fatty base and paired with vitamin K2—it is a power combo for effectiveness.

Thorne Vitamin D3/K2 liquid is a liquid vitamin D that includes K2 and MCT oil to boost absorption. Get 10% off at Thorne | Check price on Amazon

Sports Research Plant-based D3/K2 has 60 convenient capsules for easy travel (and an easy supplement routine at home).

Iron

Delivering oxygen to the cells in the body is one of the main things iron helps with, and when that doesn’t happen efficiently, it can leave you feeling tired or make you bruise easily. Supplementing with iron should only be done after confirming levels through lab work, though, since having too much iron in the blood can have other unpleasant side effects. Iron supplements are notorious for inconsistent absorption rates, which can make dosing a nightmare. If you are looking for a way to get a steady supply of iron in the diet, try a few of these tips:

Red meat: Be sure to eat red meat paired with foods rich in vitamin C regularly (vitamin C helps with iron uptake).
Eggs: Egg yolks contain a good amount of iron, as well.
Iron cookware: You can also use iron cookware, which can help you microdose iron at other meals.

Calcium

Muscle and nerve function, bone and tooth structure, heart rhythm, and blood clotting all depend on calcium. Since low stomach pH can impede the absorption of calcium, taking a little extra can be helpful in supporting the functions that calcium is responsible for.

Thorne Chelated Calcium is a highly bioavailable form of calcium, due to the chelation process, which makes it easier to digest and absorb.
Thorne Calcium-Magnesium Malate uses a 1:1 ratio of calcium and magnesium—two minerals that work together to keep muscles moving and your heart beating steadily. Plus, it’s in a form your body can absorb quickly.

Protein

Protein acts as a building block of your body, helping synthesize muscle, bone, hormones, and other helpful things. Low stomach acid can make it harder to access protein from your diet, meaning that even if your protein intake is adequate (at least on paper), you may still not be getting enough. Consider a two-fold approach by using a digestive enzyme at meals to boost stomach acidity and a protein or amino complex supplement between meals.

Protein powder, BCAAs, and amino complex supplements all provide amino acids, but they serve different purposes.

Protein powder is a complete protein source, typically made from whey, casein, or plant-based proteins, supplying all 20 amino acids needed for muscle repair, recovery, and overall health. Recommended brands: Thorne, Orgain, Ancient Nutrition.

Amino complex supplements, like Thorne’s Amino Complex, contain all nine essential amino acids (EAAs), including BCAAs, making them more comprehensive than BCAAs alone. EAAs support muscle repair, strength, energy production, and metabolic function, making them beneficial for athletes, aging individuals, and those recovering from injuries. Amino complexes are also good for anyone who doesn’t like the thicker texture of traditional protein supplements.

Electrolytes

It’s one thing to drink enough water, but is your body actually absorbing it? If it’s running right through you, low electrolytes might be to blame. These essential minerals—like sodium, potassium, and magnesium—help your body hold onto water and keep your nerves, muscles, and brain firing on all cylinders.

People taking GLP-1 drugs are often eating and drinking less, which decreases the opportunity to consume electrolytes through food and water. People under chronic stress or those who train hard also burn through them faster than most. It can be helpful to salt food with unrefined salt and drink coconut water (high in natural electrolytes) after a workout. Below are some of my favorite electrolyte blends, which are another easy way to boost electrolytes.

UCAN Hydrate — this one is a special blend of calcium, magnesium, sodium and chloride specifically formulated for endurance athletes (but good for anyone who needs it). Plus, it’s sugar-free (naturally sweetened with stevia), vegan, gluten-free, and non-GMO.
ReLyte — a special blend of sodium, calcium, magnesium, chloride, potassium and powdered coconut water to set you up for optimal hydration. In addition to the powdered coconut water, ReLyte uses Redmond Real Salt (a type of unrefined sea salt) as an additional way to provide microminerals to cover all the bases.
Thorne Catalyte — Studies suggest that an amino acid-electrolyte formula can better increase cellular rehydration compared to formulas without amino acids. In addition to sodium, magnesium, potassium, chloride, amino acids, this formula also contains B-vitamins, Vitamin C, zinc and chromium, which are often depleted with extended exercise. Catalyte is low in sugar, free of artificial ingredients, gluten-free, NSF-certified for sport. You can get it at my Thorne dispensary (your discount will be applied at checkout) or on Thorne’s Amazon Store.
Skratch Labs Hydration Powder — this is a blend of sodium, magnesium, calcium, potassium and vitamin C. It is naturally sweetened with cane sugar and it is vegan, gluten-free, and non-GMO.