On a GLP-1 Medication? The Nutrients Women Need to Watch
Eating less on a GLP-1 medication? Here's what often runs low, how it shows up in your hair, skin and energy, and where to start.
If your hair is thinning, your energy has disappeared and your skin looks different, this is for you.
GLP-1 medications have changed the conversation around weight. Many women are eating half as much as they used to, often without trying. But while the focus tends to stay on the scale, something quieter is happening underneath: when you eat less food, you also take in fewer of the nutrients your body relies on every day.
Half the food, the same needs
The medication changes how much you eat. It doesn't change how much your body needs.
Your muscles, hair, skin and immune system still need the same building blocks they always did. When appetite drops sharply, those needs can go unmet for weeks or months before you notice the signs.
What often runs low
In clinic, these are the nutrients I see slip most often when food intake falls:
Protein: the building block for muscle, hair, skin and collagen.
Iron: essential for energy and oxygen delivery. Low iron is a common cause of fatigue and hair shedding in women.
Vitamin B12: important for energy and nerve health.
Zinc: supports skin repair, immunity and hair growth.
Vitamin D: important for bones, muscles and mood.
When these drop, you feel it
The signs are easy to put down to stress or a busy life:
Ongoing tiredness, even when you're sleeping
Hair shedding, often a few months after rapid weight loss begins
Skin that looks softer, thinner or more crepey
Muscle lost along with fat, which can leave you feeling weaker and affect your metabolism long term
None of this means the medication isn't working. It means your nutrition needs to work a little harder to keep up.
Where to start
1. Protein first, at every meal. When your appetite is small, eat the protein on your plate before anything else. Aim for around 25 to 30 grams per meal: two eggs with Greek yoghurt, a palm-sized piece of salmon, or a serve of tofu or tempeh.
2. Make fibre count. Oats, lentils, chickpeas and vegetables feed your gut bacteria, support digestion (a common struggle on these medications) and help your body's own fullness signals.
3. Ask your GP to check your levels. A simple blood test for iron, B12 and vitamin D gives you real data rather than guesswork. If anything is low, it can be corrected properly.
4. Keep your muscles working. Strength training two to three times a week, alongside enough protein, is one of the best ways to protect muscle while you lose weight.
5. Support your skin from both sides. From the inside: enough protein, vitamin C and healthy fats. From the outside: a urea body lotion on damp skin after showering, and daily SPF.
The goal isn't just to weigh less
It's to come out of this stronger, nourished and well, with energy, healthy hair and skin you feel good in. A little planning now makes a big difference to how you feel at the end.
