by GLP-1R receptor agonist drugs have hit the market as a game-changing approach to better weight and, ultimately, better health. These drugs have been around for quite some time, but now it seems they have taken the front seat at the weight loss table. Although these drugs work well on their own, they may work better when accompanied by the right lifestyle changes. Here are the foods and supplements to consider if you take a version of these drugs.
What are GLP-1 agonist drugs?
GLP-1R agonists such as liraglutide or tripeptide activate the GLP-1 (and other) receptors that are distributed throughout the body. Their main mechanism is to delay gastric emptying (taking longer to move food from the stomach to the small intestine), lower blood sugar, and regulate insulin. When these drugs are taken, a person is likely to feel fuller much faster and have a reduced appetite.
What dietary elements should be given to individuals who take these drugs?
Diet is key to maintaining muscle, as well as reducing the risk of malnutrition during weight loss. It will also affect your efforts to keep weight off when you stop taking drugs.
- Small, frequent meals: Due to delayed gastric emptying and lack of hunger, you may notice that the amount of food you eat at one time is limited. Instead of three meals and a few snacks a day, eating more often may be the best way to optimize adequate nutrients throughout the day.
- When you eat – take it into account: Since your total calories may be significantly reduced throughout the day, you will have fewer opportunities to get the nutrient density your body needs. I recommend a “bang for your nutritional buck” approach over an “eat whatever you want” approach. Focus on what you drink, too: One animal study shows that fluid intake may block GLP-1 drugs and may increase the risk of dehydration—so focus on adequate hydration through water, teas, and even high-fat foods -hydrating (think citrus and watermelon) essential.
- Protein: Protein provides amino acids that are important for the health of every cell in the body and also plays a role in muscle synthesis, helping with growth and maintenance. Since GLP-1 drugs cause weight loss, which in some cases can be rapid, the risk of muscle loss goes along with it. Studies show that loss of muscle mass is associated with a reduced ability to maintain weight loss, as well as accelerated biological aging. Try to include protein in some capacity every time you eat.
- Fat and Complex Carbohydrates: With all the attention on protein, it can be easy to forget about fat and complex carbohydrates. Healthy fats and adequate fiber can help make the GLP-1 experience easier. Fiber may help relieve constipation or diarrhea and promote a better microbiome. Healthy fats can help improve your health (the years you enjoy good health) and longevity.
What role do supplements play?
Supplements may be an easy way to restore some of the nutrients you may have and combat any nutritional deficiencies from eating less. Some supplements I recommend to my patients include:
- Creatine HCL: Creatine is a compound derived from amino acids. When supplementing, Creatine HCl is the best form since it has better absorption with fewer gastric side effects than other forms. Studies link creatine to improved energy levels (through ATP production, which is creatine’s main action), maintenance and growth of muscle mass, and improved brain health. Creatine supplementation has been a key factor in my patients’ recommendations for maintaining muscle while on GLP-1 drugs, and this will be important for maintaining weight loss if they come off the medication.
- Complex B: B vitamins are common in foods that may be missed or not eaten often enough while on GLP-1 agnostic drugs. An AB complex supplement can help you get all the B vitamins necessary for good health. Folic acid, for example, is an important vitamin that has been shown to help reduce neural tube defects in pregnant women. Some reports suggest that pregnancy may increase while on a GLP-1 agonist drug (studies are needed to confirm this, however).
- Vitamin D: Vitamin D is poorly absorbed through food in the diet. Supplementation is often recommended to offset the risk of deficiency (which has been linked to everything from poor bone health to increased mortality. Talk to your healthcare provider to determine the adequate dose to meet your health goals and current D levels.
- Pro/prebiotics: Probiotics and prebiotics may help improve optimal gut health, which is an important focus when on GLP-1 agonist drugs due to reduced fiber intake.
GLP-1 agonist drugs have been shown to benefit many aspects of health, and hundreds of studies are underway that may reveal even more benefits. You will need to focus on diet, adequate sleep, and exercise (especially resistance training) to succeed while on these drugs and once/if you stop taking them.
