Eating Less on a GLP-1? The Vitamins and Minerals Worth Paying Attention To

When a GLP-1 medication turns down your appetite, meals get smaller. That's often the goal. But fewer bites can also mean fewer vitamins and minerals. A 2025 joint advisory from four US nutrition and obesity organizations lists preventing micronutrient deficiencies as a priority during GLP-1 therapy.

Here are four nutrients worth knowing about, with daily needs for women from the NIH Office of Dietary Supplements.

Daily needs at a glance (adult women)

Nutrient Daily need What it does Good food sources
Vitamin B12 2.4 mcg (2.6 mcg in pregnancy) Helps keep blood and nerve cells healthy and helps make DNA Fish, meat, poultry, eggs, dairy, fortified cereals
Vitamin B6 1.3 mg (ages 19–50), 1.5 mg (51+) Needed for more than 100 enzyme reactions in metabolism; supports immune function Poultry, fish, potatoes, non-citrus fruit
Vitamin C 75 mg (add 35 mg if you smoke) Antioxidant; helps make collagen; improves iron absorption from plant foods; supports immune function Citrus, peppers, kiwi, broccoli, strawberries
Magnesium 310–320 mg Supports muscle and nerve function, blood sugar and blood pressure regulation Nuts, seeds, legumes, whole grains, leafy greens, yogurt

Vitamin B12

B12 comes mainly from animal foods. If you're eating much less meat, fish, eggs or dairy, your intake can drop. The NIH notes that people over 50, people with certain stomach or gut conditions or surgeries, and strict vegetarians or vegans are more likely to run low.

Vitamin B6

B6 is found in many everyday foods, including poultry, fish, potatoes and fruit. Smaller portions of these can lower your intake.

Vitamin C

Vitamin C is easy to get from fruit and vegetables, but it is also easy to miss when salads and snacks disappear. Bonus: it helps your body absorb iron from plant foods.

Magnesium

Magnesium is an electrolyte as well as a mineral. It comes from nuts, seeds, beans, whole grains and leafy greens, foods that can feel too filling on a GLP-1.

How to keep nutrition on track with a small appetite

  1. Eat protein first at each meal, then vegetables. Many protein foods also carry B12 and B6.
  2. Choose nutrient-dense snacks: Greek yogurt with berries, a boiled egg, a handful of nuts.
  3. Add color: peppers, kiwi or strawberries for vitamin C.
  4. Use fortified foods like breakfast cereals for B12.
  5. Ask about blood tests. Your doctor can check levels and tell you whether you need a supplement.

What's in Zibby

Zibby Hydration adds vitamins to your daily water. Here's exactly how much one stick contains, next to the daily needs above:

Nutrient Per Zibby stick Adult women's daily need
Vitamin B12 2 mcg 2.4 mcg
Vitamin B6 0.7 mg 1.3–1.5 mg
Vitamin C 53 mg 75 mg
Magnesium 12 mg 310–320 mg

Zibby is a complement to food, not a replacement for a balanced diet or a multivitamin your doctor recommends. It also includes sodium, potassium and 1,360 mg of creatine monohydrate. See what's inside →

For more on daily habits, read Electrolytes on a GLP-1 and How to protect muscle on a GLP-1.

Frequently asked questions

Do I need vitamins on a GLP-1?

Many people can meet their needs from food, even with smaller meals, by choosing nutrient-dense foods. Ask your doctor whether testing or a supplement makes sense for you.

Which vitamins are most important when eating less?

It depends on your diet. B12, B6, vitamin C and magnesium are common ones to keep an eye on because they come from foods people often eat less of.

Can I take a multivitamin with Ozempic or Wegovy?

Check with your prescriber or pharmacist before adding any supplement.

Sources

This article is for general education and is not medical advice. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.