If you’re on a GLP-1 medication like Wegovy, Moujaro or Saxenda - or thinking about it - you’re in good company. These meds are having a moment.

And for good reason. Finally, something to make that constant “what can I eat next?” brain chatter a whole lot quieter.

But… there’s a flip side.

They also change the way you eat, how hungry you feel, and sometimes, how well you’re getting your nutrients in. That’s where things can get tricky — and where a dietitian (hi, that’s me 👋) can help protect your health and keep you feeling your best.

First things first — what are GLP-1 medications, anyway?

GLP-1 medications, otherwise know as GLP-1 receptor agonists act by mimicking a natural gut hormone that helps regulate blood sugar, slows digestion, and signals to your brain that you’re full.

Basically, they do the following:

Slow down how quickly your stomach empties (so you stay fuller for longer)
Take the edge off your appetite
Help keep blood sugar steady
Often lead to weight loss simply because you’re eating less

In Australia, you might know them by names like:

Semaglutide (Wegovy)
Tirzepatide (Moujaro)
Liraglutide (Saxenda)

Why nutrition gaps can sneak up on you

When your appetite drops and meals get smaller, it’s easy to miss key nutrients - especially if nausea, bloating, or “ugh, that food just doesn’t appeal anymore” kicks in.

Often people taking these medications find they:

Eat far fewer meals
Stop eating certain food groups altogether
Skip snacks because they’re just not hungry
Feel full after only a few bites

Over weeks or months, this can mean your body’s running low on the good stuff it needs to feel energised, think clearly, and keep your muscles strong.

small piece of broccoli on plate with knife and fork — Yes it’s healthy but is your body getting what it needs?

The top nutrients to watch (and how to get them)

1. Protein

Why it matters: Keeps your muscles, metabolism, and satiety on point.

Watch for: Skipping meals, relying on light snacks, or just not feeling hungry enough for proper protein.

Get it from: Eggs, Greek yoghurt, chicken, legumes, nuts and seeds, protein supplements such as protein powder (although whole foods are best). Aim for some protein every time you eat.

2. Iron

Why it matters: Energy, brain power, and oxygen delivery.

Watch for: Tiredness, lethargy, pale skin, breathlessness.

Get it from: Red meat, chicken, lentils, tofu, iron-fortified cereals. Pair with vitamin C (citrus, strawberries, tomato, capsicum etc) to help absorb it.

3. Vitamin B12

Why it matters: Nerves, mood, and energy levels.

Watch for: Fatigue, tingling hands/feet, brain fog — more common in vegetarians and older adults.

Get it from: Meat, fish, eggs, dairy, fortified plant milks. Sometimes needs a supplement (under the supervision of your doctor).

4. Fibre

Why it matters: Keeps your gut moving - super important if things are already slowing down from the medication.

Watch for: Constipation, bloating, gastrointestinal discomfort.

Get it from: Wholegrains, legumes, fruit, veg, seeds. Go slow and make sure you’re drinking plenty of water.

5. Calcium & Vitamin D

Why they matter: Strong bones, especially if you’re eating less or avoiding dairy.

Watch for: Calcium deficiency isn’t generally evident in the short term. Long-term, weakness may occur.

Get it from: Dairy foods such as milk, yoghurt and cheese, calcium fortified plant milks, leafy greens, sardines. Add vitamin D from sunlight or supplements if needed.

6. Electrolytes (Potassium, Magnesium, Sodium)

Why they matter: Muscle function, heart health, hydration.

Watch for: Cramps, dizziness, fatigue.

Get them from: Bananas, avocado, nuts, spinach, yoghurt. Electrolyte drinks can help if you’re losing fluids or appetite is low.

How to know if you might be missing something

Keep an eye out for:

Constant fatigue
Hair thinning
Mood changes
Digestive issues
Slower recovery from illness
Loss of muscle tone

If you notice these, it’s worth chatting to your GP or dietitian.

If you can relate it might be time to look at your nutrient intake (and no, coffee won’t give you what you need…sorry)

How to stay well-nourished on a GLP-1

Make protein your priority (even in small meals)
Include healthy fats and slow-release carbs
Stick to regular eating times so you’re not skipping whole meals
Take supplements if your health team recommends
Drink plenty of water
Book a nutrition check-up before you start treatment and then regularly during treatment