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Nutrient Gap Checker

Find out which vitamins and minerals you may be missing on GLP-1 — and get food-first solutions to close the gaps before they become problems.

Check your nutrient gaps

Answer a few questions about your eating habits, symptoms, and medication to get a personalized deficiency risk report.

🥩 Red meat
🍗 Poultry
🐟 Fish / Seafood
🥚 Eggs
🧀 Dairy
🥬 Beans / Legumes
🥬 Dark leafy greens
🦀 Nuts / Seeds
🍓 Fruit
🌾 Whole grains
None
Hair loss / thinning
Fatigue / low energy
Brain fog
Muscle cramps
Tingling (hands/feet)
Brittle nails
Getting sick often
Mood changes
Constipation
None
Multivitamin
Vitamin D
Vitamin B12
Iron
Magnesium
Calcium
Omega-3 / Fish oil

Your Nutrient Gap Report

Based on your eating habits, symptoms, and medication status

⚠️ Talk to your doctor

Based on your responses, we recommend discussing these specific concerns with your healthcare provider:

    Why do GLP-1 users risk nutrient gaps?

    GLP-1 medications suppress appetite so effectively that many users drop to 800-1,200 calories per day — well below the threshold where it's possible to get adequate vitamins and minerals from food alone. Research shows that diets under 1,200 calories are almost always deficient in at least one essential micronutrient.

    The problem compounds over time. After 6+ months on GLP-1, body stores of fat-soluble vitamins (A, D, E, K) and minerals like iron and B12 begin to deplete, even if levels were normal at the start. The STEP and SURMOUNT trials measured weight loss but didn't routinely track micronutrient status — meaning many deficiencies go undetected until symptoms appear.

    73%
    Of low-cal diets are deficient in at least 1 nutrient
    B12
    Most commonly depleted on GLP-1
    6mo
    When stored reserves start dropping

    Go deeper on GLP-1 nutrition

    GLP-1 Vitamin Deficiency GuideWhich nutrients you're most likely missing Hair Loss on GLP-1: Nutrition FixIron, zinc, and protein to stop shedding GLP-1 Grocery ListData-driven list from coached members GLP-1 Protein Needs: The Full GuideHow much, when, and what sources Fiber & Constipation on GLP-1How to fix the most common side effect GLP-1 Protein CalculatorGet your personalized protein target

    Frequently asked questions

    What vitamin deficiencies are common on GLP-1 medications?
    The most common deficiencies include vitamin B12, vitamin D, iron, calcium, magnesium, and zinc. Reduced food intake makes it very hard to get adequate micronutrients, especially if your meals lack variety. Hair loss, fatigue, and brain fog are often the first warning signs.
    Can GLP-1 medications cause hair loss from nutrient deficiency?
    Yes. Hair loss on GLP-1 is frequently linked to deficiencies in iron, zinc, biotin, and protein. Rapid weight loss depletes iron stores and reduces protein intake. The good news: most hair loss resolves within 6-12 months once nutrient gaps are corrected with food-first strategies and targeted supplementation.
    Should I take a multivitamin while on GLP-1?
    A food-first approach is generally better because whole-food nutrients are absorbed more effectively. However, if you're consistently eating under 1,200 calories per day, a high-quality multivitamin can serve as insurance. Priority supplements for GLP-1 users: B12, vitamin D, iron (if menstruating), and magnesium.
    How accurate is this nutrient gap checker?
    This tool provides a risk estimate based on published research about GLP-1 medication effects, caloric intake, dietary patterns, and symptom associations. It's not a substitute for blood work — but it can help you have a more targeted conversation with your doctor about which specific tests to request.
    What blood tests should I ask for on GLP-1?
    Ask your doctor for a complete metabolic panel plus: vitamin B12, vitamin D (25-OH), ferritin (iron stores), magnesium (RBC magnesium, not serum), calcium, and zinc. If you're experiencing hair loss, add a CBC and thyroid panel. Request these at baseline and every 6 months while on medication.

    Every bite counts on GLP-1

    FitMate's AI analyzes every meal photo and your coach tracks your nutrients in real time — so you close the gaps before symptoms start.

    Get Started →

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