Taking Ozempic, Wegovy or Mounjaro? The Nutrients Your Body Needs

GLP-1 medications such as Ozempic, Wegovy and Mounjaro have changed the way we approach weight management. By helping regulate appetite and blood sugar, these medications can make it easier to reduce your food intake and lose weight.

However, eating less also means paying closer attention to the nutrients your body needs.

Successful weight loss isn't just about losing kilograms. It's about losing fat while maintaining muscle strength, energy and overall health.

Here are four nutritional areas worth focusing on.

1. Protein and creatine: Protect your muscles

When you lose weight, you don't just lose fat. Some lean body mass is also lost, including muscle.

Maintaining muscle is important for strength, mobility and healthy glucose metabolism.

What can help?

• Include protein-rich foods such as eggs, fish, chicken, yoghurt and legumes in your meals.
• Consider a protein supplement if your reduced appetite makes it difficult to meet your daily requirements.
• Include resistance exercise to help maintain muscle strength.
• Creatine monohydrate may offer additional benefits for muscle strength, particularly when combined with regular strength training.

Our recommendation: Prioritise protein at every meal. Many adults losing weight benefit from approximately 1.2–1.6 g of protein per kilogram of body weight daily, although individual requirements vary.

Explore VitaGene's protein and creatine range.

2. Vitamin B12 and magnesium: Support energy and muscle function

A reduced appetite can make it more difficult to eat a balanced variety of foods.

Vitamin B12 supports normal nerve function and red blood cell production, while magnesium contributes to normal muscle function and energy metabolism.

GLP-1 medications do not automatically cause deficiencies, but inadequate food intake may increase nutritional risks.

Our recommendation: Focus on nutrient-dense meals. If you experience ongoing fatigue, weakness or muscle cramps, ask your healthcare practitioner whether nutritional testing or supplementation is appropriate.

Explore VitaGene's vitamin B12 and magnesium range.

3. Omega-3: Look after your heart health

Even when you're eating less, healthy fats remain an important part of a balanced diet.

Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), support several aspects of normal cellular and cardiovascular function.

Good dietary sources include oily fish such as salmon, sardines and pilchards.

Our recommendation: Include oily fish regularly. If you seldom eat fish, consider whether an omega-3 supplement would be suitable for your nutritional needs.

Explore VitaGene's omega 3 range

4. Fibre: Keep your digestion moving

Constipation is a common concern during GLP-1 treatment.

Eating smaller amounts of food can also mean consuming less fibre, which may make constipation worse.

Fibre supports regular bowel movements and helps maintain digestive health.

Our recommendation: Include vegetables, oats, legumes and other fibre-rich foods daily. Psyllium husk may be helpful if your dietary fibre intake is low. Increase fibre gradually and drink sufficient water.

If constipation is severe or persistent, speak to your healthcare practitioner rather than simply increasing fibre supplements.

Five habits that make a difference:

• Eat protein with every meal.
• Include strength training in your weekly routine.
• Choose nutrient-rich foods rather than simply smaller portions. Nutrient rich foods include eggs, berries, salmon, spinach, avocado, almonds, chia seeds, beans and lentils. These foods provide high amounts of nutrients without unhealthy fats, sugar and excess calories eaten in moderation.
• Drink sufficient water and include fibre daily.
• Use supplements to address specific nutritional needs, rather than taking everything routinely.

GLP-1 medications can be effective tools for weight management, but good nutrition remains essential.

By prioritising protein, maintaining muscle strength and meeting your nutritional needs, you can support your health throughout your weight-loss journey.

At VitaGene, we're here to help you make informed choices about nutritional support that suits your individual needs.

Disclaimer: This article is for educational purposes and does not replace medical advice. Consult your healthcare practitioner before starting supplements, especially if you take prescription medication or have an underlying medical condition.