Quick answer: GLP-1 medications don't "drain" vitamins and minerals, but they reduce how much you eat—so it's easier to fall short. For women, the nutrients most worth watching are iron, vitamin D, calcium, vitamin B12, folate, magnesium and zinc. The best strategy is food first: build every smaller meal around protein, colourful plants and a calcium source, ask your healthcare provider about blood tests, and use supplements to fill specific, identified gaps—not as a substitute for eating well.
Why micronutrients matter more when you eat less
GLP-1 medications work partly by reducing appetite and slowing how quickly the stomach empties. Many people end up eating noticeably less food—which is the point for weight management, but it also means fewer opportunities to take in vitamins and minerals.
In 2025, four leading organizations—the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society—published a joint advisory on nutrition during GLP-1 therapy. Preventing micronutrient shortfalls was listed as one of its core priorities, alongside adequate protein, fibre, hydration and strength training. Their recommended approach is a personalized, nutrient-dense diet built on minimally processed foods, with clinician oversight.
It's important to keep this in perspective. A 2026 review in Obesity Pillars concluded that micronutrient risk during GLP-1 therapy is real but multifactorial and individual—it depends on how much you eat, what you eat, side effects like nausea, other medications and your health history. Not everyone on a GLP-1 becomes deficient.
What the research shows so far
Evidence is still emerging, but early data point in a consistent direction:
- In a large analysis of health records from hundreds of thousands of GLP-1 users (summarized in the 2026 Obesity Pillars review), recorded vitamin D deficiency rose from about 7.5% at six months to 13.6% at twelve months, and iron-deficiency anemia was recorded in about 3% of patients by one year.
- Dietary studies of people on GLP-1 therapy have found intakes of calcium, magnesium, potassium and zinc frequently below recommended levels.
- Vitamin B12 declines have been reported in some higher-risk groups—particularly people who also take metformin, which is independently linked to lower B12.
- Rare cases of severe thiamine (vitamin B1) deficiency have been reported in people with prolonged vomiting or very low intake—a reminder that persistent vomiting always needs medical attention.
These are associations from observational data, not proof that the medication itself causes deficiencies. But they are good reasons to be intentional about what's on your plate.
The 7 micronutrients women should watch on GLP-1
Daily targets below are the adult reference values used in the U.S. and Canada (Dietary Reference Intakes). Other countries publish slightly different numbers, so check your local guidelines or ask your clinician.
1. Iron
Why it matters for women: Menstruation increases iron needs, and iron deficiency is one of the most common nutrient deficiencies in women worldwide. Low iron can cause fatigue, shortness of breath, feeling cold and hair shedding—symptoms that are easy to blame on "just eating less."
Target: 18 mg/day (ages 19–50); 8 mg/day after menopause.
Food sources: lean red meat, poultry, fish, lentils, beans, tofu, edamame, pumpkin seeds, fortified cereals and dark leafy greens. Pair plant iron with a vitamin C source (citrus, berries, kiwi, bell pepper) to improve absorption.
2. Vitamin D
Why it matters: Vitamin D supports calcium absorption, bone health, muscle function and normal immune function. It's already one of the most common shortfalls globally, especially in people who get limited sun exposure.
Target: 15 mcg (600 IU)/day up to age 70; 20 mcg (800 IU) after 70.
Food sources: fatty fish (salmon, sardines, mackerel), egg yolks, fortified milk or plant beverages. Because few foods are rich in vitamin D, many health authorities recommend a supplement for at least part of the year—ask your provider whether you should be tested.
3. Calcium
Why it matters: Weight loss can be accompanied by some loss of bone density, and women already face higher osteoporosis risk after menopause. Eating smaller amounts often means dairy and other calcium sources quietly drop out of the day.
Target: 1,000 mg/day (ages 19–50); 1,200 mg/day for women over 50.
Food sources: yogurt (Greek yogurt doubles as a protein source), milk, cheese, calcium-set tofu, fortified plant beverages, canned salmon or sardines with bones, kale and bok choy.
4. Vitamin B12
Why it matters: B12 is needed for red blood cells and the nervous system. Risk is higher if you eat little animal food, are over 50, or take metformin or long-term acid-reducing medication.
Target: 2.4 mcg/day.
Food sources: fish, eggs, dairy, meat and fortified foods (important for vegetarians and vegans).
5. Folate
Why it matters for women: Folate supports cell division and is essential before and in early pregnancy. Some women find fertility changes during weight loss, so this deserves attention. If you might become pregnant, talk to your healthcare provider—GLP-1 medications are generally stopped before planned pregnancy, and a folic acid supplement is usually recommended.
Target: 400 mcg DFE/day for most adult women.
Food sources: leafy greens, lentils, chickpeas, edamame, asparagus, avocado and fortified grains.
6. Magnesium
Why it matters: Magnesium is involved in muscle and nerve function, energy metabolism and bone health—and a small meal size makes it easy to miss.
Target: 310–320 mg/day.
Food sources: pumpkin seeds, almonds, cashews, spinach, beans, edamame, oats and dark chocolate.
7. Zinc
Why it matters: Zinc supports normal immune function, wound healing, skin, and hair and nail health.
Target: 8 mg/day.
Food sources: seafood (especially oysters), meat, pumpkin seeds, chickpeas, lentils and dairy.
A food-first plan when your appetite is small
When you can only eat a few bites at a time, those bites need to be nutrient-dense. A few practical habits:
- Protein first, then plants. Start each meal with the protein portion (fish, eggs, tofu, yogurt, legumes), which also delivers iron, zinc and B12. Our earlier guide on protein and muscle health on GLP-1 in the Real House Canada blog covers this in detail.
- Add one "colour" to every meal. Leafy greens, berries, citrus and bell peppers bring folate, vitamin C and antioxidants in small volumes.
- Keep a calcium anchor daily. A cup of Greek yogurt or fortified soy beverage covers roughly a quarter to a third of daily calcium.
- Snack smart. A small handful of pumpkin seeds or almonds adds magnesium, zinc and iron without feeling heavy.
- Choose smaller, more frequent meals if large portions trigger nausea or fullness.
- Don't drink all your calories from ultra-processed shakes or snacks. They fill a small stomach without delivering much nutrition.
Should women on GLP-1 take a supplement?
Supplements can be useful—but only as part of the picture. A sensible approach:
- Ask for baseline and follow-up blood work. Common checks include ferritin (iron stores), vitamin D, vitamin B12 and a complete blood count. Your clinician can decide what's appropriate for you.
- Target a known gap. If testing shows low iron or vitamin D, a specific supplement at a clinician-recommended dose is usually more effective than guessing.
- Consider a basic multivitamin if your intake is consistently low—many clinicians already suggest this during significant weight loss.
- More isn't better. Iron, vitamin D, vitamin A and zinc can all cause harm in excess. Check total amounts across all products you take.
- Read the label. Choose products with clear ingredient amounts per serving and a product registration or quality mark that applies in your country.
Where Beauty Secret® 20+ fits in your routine
Beauty Secret® 20+ nourishing powder is a daily sachet designed for adult women who want a simple wellness habit. Each 10 g serving provides 100 mg of vitamin C, 10 mcg (400 IU) of vitamin D3 and 40.5 mg AT of vitamin E, along with CoQ10, astaxanthin, soy powder and chaga (Inonotus obliquus) mycelia.
In Canada, it is licensed by Health Canada as a natural health product (NPN 80073784) to help maintain good health, provide a source of antioxidants, and provide a source of fungal polysaccharides with immunomodulating properties.
For women who are eating less, it can be one easy, pleasant way to add antioxidant vitamins and vitamin D to the day. To be clear about what it is not:
- It is not a treatment for GLP-1 side effects and is not required alongside GLP-1 medications.
- It does not provide iron, calcium, B12 or folate in meaningful amounts, and it isn't a complete multivitamin or a protein supplement.
- It does not replace a balanced diet or medical advice.
If you take a GLP-1 medication or any other prescription, or are pregnant or breastfeeding, check with your doctor or pharmacist before adding any supplement—including ours. Product availability and labelling may vary by country.
Signs to discuss with your healthcare provider
- Ongoing fatigue, dizziness, shortness of breath or unusual paleness
- Noticeable hair shedding or brittle nails
- Tingling or numbness in hands or feet
- Muscle cramps or weakness
- Persistent vomiting, or being unable to keep food or fluids down
These symptoms have many possible causes, so testing—not guessing—is the right next step.
Frequently asked questions
Do GLP-1 medications cause vitamin deficiencies?
Not directly in most cases. The main risk comes from eating less overall, eating a narrower range of foods, or side effects like nausea and vomiting. Research shows higher rates of some deficiencies, such as vitamin D and iron, in people using GLP-1 medications, but risk varies a lot from person to person.
What vitamins should women take on GLP-1?
There's no single required list. The nutrients most worth monitoring in women are iron, vitamin D, calcium, B12, folate, magnesium and zinc. Many clinicians suggest a basic multivitamin if intake is low, plus targeted supplements only when blood tests show a need.
Can low iron or nutrients cause hair loss on GLP-1?
Hair shedding during weight loss is commonly linked to the stress of rapid weight loss and lower calorie and protein intake. Low iron, zinc or protein can contribute. If you notice shedding, ask your provider to check ferritin and other relevant levels rather than taking high-dose supplements on your own.
Should I get blood tests while on a GLP-1?
It's a reasonable question to raise with your prescriber, especially if your appetite is very low, you follow a vegetarian or vegan diet, you have heavy periods, you take metformin, or you've had bariatric surgery.
Is Beauty Secret® 20+ a GLP-1 supplement?
No. Beauty Secret® 20+ is a general daily wellness product for adult women, licensed in Canada to help maintain good health and as a source of antioxidants. It isn't designed for or claimed to treat anything related to GLP-1 medications. Some women simply choose it as part of their broader healthy routine.
The bottom line
A GLP-1 medication changes how much you eat—so what you eat matters more than ever. Focus on protein-rich, colourful, minimally processed foods; keep an eye on iron, vitamin D, calcium, B12, folate, magnesium and zinc; ask about blood tests; and choose supplements thoughtfully to fill real gaps. Small, consistent choices protect your energy, bones and long-term health.
This article is for general education only and is not medical advice. Always consult a qualified healthcare professional about your individual needs, medications and supplements.
Sources
- Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. American Journal of Clinical Nutrition, 2025. Read the advisory
- The Obesity Society. Nutritional Priorities to Support GLP-1 Therapy for Obesity (2025). obesity.org
- Simancas-Racines D, et al. Micronutrient risk with GLP-1 receptor and dual incretin agonists: a narrative clinical review. Obesity Pillars, 2026. ScienceDirect
- Urbina et al. Micronutrient and nutritional deficiencies associated with GLP-1 receptor agonist therapy: a narrative review. Clinical Obesity, 2026. Wiley Online Library
- U.S. National Institutes of Health, Office of Dietary Supplements. Fact sheets for health professionals: Iron, Vitamin D, Calcium, Vitamin B12, Folate, Magnesium, Zinc. ods.od.nih.gov
- Health Canada. Licensed Natural Health Products Database — NPN 80073784. health-products.canada.ca