Losing weight can be a challenge, but modern-day interventions may aid the process.
As much as we wish it were true, no weight loss injection, medication, or surgery will lead to healthy weight loss on its own. This is because at least some degree of food restriction is necessary for sustainable weight loss.
However, and unfortunately, food restriction comes with a risk of nutrient deficiencies. The good news is you can still meet your body’s nutrient needs even when on a reduced-intake diet.
Why Diets and Diet Interventions May Cause Nutrient Shortfalls
It makes sense that when you restrict your food intake, your body may not get all the nutrients it needs.
Typically, dieting focuses on restricting macronutrients (carbohydrates, protein, and fat). However, when you restrict macronutrients, you also restrict micronutrients (vitamins and minerals) and other nutrients, like fibre and antioxidants.
In addition to old-fashioned diet and exercise, other strategies, like injections, medications, and surgery, may lead to weight loss. Each diet intervention has its differences, but all may lead to nutrient deficiencies.
This is because any weight loss strategy or intervention involves food restriction to some extent.
Weight loss medications and injections work in various ways, but mostly target certain hormones or receptors that cause you to have a reduced appetite or feel full quicker when eating.
For example, GLP-1 agonists (like Ozempic and Mounjaro), act like the hormone GLP-1 (glucagon-like peptide-1), which helps regulate blood sugar, fat metabolism, and appetite. People who use GLP-1 agonists often report feeling full sooner, leading to fewer calories consumed.1
Overall, diet interventions may be successful because they help suppress appetite, which leads to natural calorie restriction. However, when you consume fewer calories, you consume fewer nutrients.
Common Nutrient Deficiencies on a Reduced-Intake Diet
Research shows that people following popular weight loss diets may have an increased risk of certain nutrient deficiencies.
According to research, three popular diets may cause the following nutrient deficiencies:
- High-Fat, Low-Carbohydrate Diet (like Atkins): vitamin A, vitamin E, vitamin B6, thiamin, folate, calcium, magnesium, iron, potassium, dietary fibre
- Moderate-Fat, Balanced Nutrient Reduction (like Weight Watchers): vitamin B12, calcium, zinc, magnesium, iron, dietary fibre
- Very Low-Fat Diet: vitamin E, vitamin B12, zinc2
Other nutrient shortfalls may be possible depending on which diet you follow and how much you restrict food.
Carbohydrates and fat are commonly restricted on diets to help cut calories. However, both macronutrients contain important nutrients.
While carbohydrates, especially whole grains, contain B vitamins, dietary fibre, and minerals, many fats are good sources of omega fatty acids and the fat-soluble vitamins (vitamins A, D, E, and K).
Signs of Nutrient Deficiencies
When it comes to nutrient deficiencies caused by a reduced-intake diet, there may be signs.
Some signs of common nutrient deficiencies associated with restrictive diets include:
- Vitamin A: night blindness
- Vitamin D: osteomalacia in adults, rickets in children
- Vitamin E: loss of coordination
- Vitamin B6: anemia, neuropathy, dermatitis, gastrointestinal issues
- Vitamin B12: fatigue, muscle weakness
- Folate: anemia, fetal neural tube defects (if pregnant)
- Calcium: cataracts, osteoporosis
- Iron: fatigue, weakness, anemia
- Zinc: diarrhea, hair loss, skin lesions
- Magnesium: muscle spasms3
Additional symptoms may occur, and it’s possible to become deficient in other vitamins or minerals while on a diet.
For example, some people on a reduced-intake diet may struggle to get enough dietary fibre. You may not be getting enough fibre if you experience constipation, bloating, or gas.4
How to Prevent Nutrient Deficiencies
Micronutrients play important roles in various bodily functions and overall health.
Although vitamins and minerals are only needed in small amounts, they’re vital to metabolism, gene transcription, enzyme processes, hormone production, and protection from oxidative stress.5
Nutrient deficiencies aren’t always serious (at least in the beginning stages), but it’s best to try to avoid them altogether.
In most cases, you can prevent nutrient deficiencies with a well-balanced diet that includes plenty of nutrient-dense foods like fruits, vegetables, whole grains, healthy fats, and lean protein. Following a balanced diet may also help you reverse a nutrient deficiency that is already present.
If necessary, a registered dietitian can help you learn which foods you should be consuming regularly to reduce the risk of nutrient deficiencies.
Consider Supplements
Dietary supplements may also be used to treat or prevent nutrient deficiencies.
The Daily Essentials Bundle was designed for people on a reduced-intake diet to help them meet their nutrient needs.
The bundle includes a trio of supplements:
- Daily Fuel: A combination of plant-based protein, fibre, vitamins, minerals, and amino acids. A serving contains 100% of the NRV (nutrient reference value) for vitamin C, B vitamins, and vitamin D. This supplement supports energy, digestion, and immunity.
- Daily Flora: This supplement contains B vitamins and beneficial microbial strains important to gut health. It supports gut health and helps fill any fibre gaps on a reduced-intake diet.
- Daily Balance: A blend of three fatty acids, omega-3, omega-6, and omega-9, plus vitamin E for antioxidants. Omega fatty acids and antioxidants support overall wellness and metabolism and help reduce the risk of certain health conditions.
Adding Daily Essentials to your reduced-intake diet may help prevent nutrient deficiencies by filling nutrient gaps. Talk with a healthcare provider to learn if Daily Essentials is right for you.
Summary
Many diet interventions increase the risk of deficiencies in vitamins, minerals, fibre, and other nutrients.
Typically, there are signs of nutrient deficiencies. A balanced diet and dietary supplements, like Daily Essentials, may help prevent or reverse nutrient deficiencies.
Talk with a healthcare provider if you suspect a nutrient deficiency.
References
1. Zheng Z, Zong Y, Ma Y, et al. Glucagon-like peptide-1 receptor: mechanisms and advances in therapy. Signal Transduct Target Ther. 2024;9(1):234. doi:10.1038/s41392-024-01931-z
2. G Engel M, J Kern H, Brenna JT, H Mitmesser S. Micronutrient Gaps in Three Commercial Weight-Loss Diet Plans. Nutrients. 2018;10(1):108. doi:10.3390/nu10010108
3. Kiani AK, Dhuli K, Donato K, et al. Main nutritional deficiencies. J Prev Med Hyg. 2022;63(2 Suppl 3):E93-E101. doi:10.15167/2421-4248/jpmh2022.63.2S3.2752
4. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020;12(10):3209. doi:10.3390/nu12103209
5. Espinosa-Salas S, Gonzalez-Arias M. Nutrition: Micronutrient Intake, Imbalances, and Interventions. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK597352/
