This article discusses nutritional considerations for people who have chosen to use GLP-1 medications under medical supervision. The supplements discussed are food supplements, not medicines, and are not intended to treat, cure, or prevent any condition. Always speak to your GP or pharmacist before making changes to your supplement routine. Food supplements should not replace a varied and balanced diet and a healthy lifestyle.
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So you're on Mounjaro, Wegovy, or Ozempic or you're seriously thinking about it. The injection does its thing, the appetite drops, the scales start moving. That part works. But somewhere around week four or five, a quieter problem creeps in.
You're barely eating. And when you barely eat, you barely nourish.
A bowl of soup and half a cracker is technically a meal but it's unlikely to cover all your nutritional bases.
The conversation around GLP-1 medications tends to focus heavily on the numbers. How much weight you've lost? how quickly? what dose you're on? What gets talked about far less is what your body needs to actually function well during that process. Energy. Muscle. Gut comfort. The kind of physical resilience that makes weight loss sustainable rather than just fast.
This isn't a story about miracle supplements. It's about supporting good nutritional habits alongside a period of significant lifestyle change, and building a routine that lasts well beyond the prescription.
What GLP-1 Medications Actually Do (And What They Don't)
Mounjaro (tirzepatide), Wegovy (semaglutide), and Ozempic (semaglutide) all work by mimicking hormones that regulate blood sugar and appetite, leading to a significant and sustained reduction in food intake which, combined with lifestyle changes, supports meaningful weight loss.
That's genuinely useful but the medications aren't doing the heavy lifting in terms of nutrition. That part still depends entirely on what you eat. And when you're eating considerably less, it becomes surprisingly easy to fall short on key vitamins, minerals, and macronutrients, even if what you're eating is broadly healthy.
There's also the muscle question. When calorie intake drops significantly, maintaining adequate protein becomes increasingly important, and incorporating resistance exercise is commonly recommended as part of a weight-loss programme to support body composition.
The good news? All of this is manageable. Here's where to start
What Smaller Meals Leave Behind (And How to Sort It)
B Vitamins
The vitamins B1, B2, B3, B6, B9 (folate), and B12 are water-soluble, which means the body doesn't store them. They need to come from food, consistently and repeatedly.
When food intake drops substantially, B vitamin intake often drops with it. B12 is particularly worth watching, as it's found almost exclusively in animal products. A B vitamin complex can be a practical addition to a daily routine during any period of significant dietary change.
To give a sense of why they matter: Vitamin B6 contributes to the reduction of tiredness and fatigue. Vitamin B12 contributes to normal energy-yielding metabolism and to the normal functioning of the nervous system. Folate (B9) contributes to normal psychological function.
New Leaf Products Vitamin B Complex Tablets contains B1, B2, B3, B6, B9 (folic acid), B12, and vitamin C. A practical daily complement to a reduced-intake diet.
Multivitamins
This one sometimes gets dismissed as too basic, too obvious. But the case for a comprehensive multivitamin during GLP-1-assisted weight loss is genuinely strong.
A well-formulated multivitamin is a convenient way to include a broad range of vitamins and minerals in your daily routine. Boring, unglamorous, and genuinely worth having.
The New Leaf Products multivitamin tablets provide a broad-spectrum combination including vitamins A, C, D3, E, K, B12, B6, folic acid, iron, zinc, magnesium, calcium, selenium, manganese, chromium, iodine, and biotin. One tablet, one less thing to think about.
Berberine + Alpha Lipoic Acid
Berberine is a compound derived from several plants and has become increasingly popular as as a food supplement
Creatine for Exercise Performance
Of all the supplements covered here, creatine has the most extensively researched body of evidence behind it and strong relevance for people who are incorporating exercise into their GLP-1 routine.
Creatine monohydrate contributes to an increase in physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine, and applies to adults performing high-intensity exercise. For anyone incorporating resistance training or regular high-intensity sessions into their routine, this is an evidence-backed, practical option.
For adults over 55 who are resistance training at least three times per week, there's also a separate body of evidence: daily creatine consumption can enhance the effect of resistance training on muscle strength in this age group, again at 3g per day.
The Wellbeing Side: Feeling Good in Your Skin
Weight loss journeys are about more than numbers. The way you look and feel day-to-day matters enormously. Nutrients like biotin, zinc, and selenium each have roles in the maintenance of normal hair, skin, and nails.
Biotin(Vitamin B7): For Hair, Skin and Nails
This one isn't about weight loss. It's about looking after yourself throughout the process because feeling good in your skin is worth prioritising alongside the bigger goals.
The New Leaf Products Biotin(Vitamin B7) is a 365-count supply with D-Biotin, Zinc, and Selenium. Biotin, zinc, and selenium, each contributes to the maintenance of normal hair, skin, and nails. A well-deserved addition to any routine.
This isn't about buying everything at once. It's about understanding what your body is actually asking for during this phase, and responding sensibly.
Building a Routine That Works Alongside the Medication
The most important thing about supplements is consistency. A multivitamin taken three times a week or a creatine scoop added sporadically won't deliver the same results as a simple, repeatable daily habit.
Take your multivitamin and B complex with your first meal of the day even if that meal is small. Taking them with food supports absorption. Biotin fits naturally here too.
Bio cultures are generally taken with a meal as well. The morning is the most common choice, and it pairs well with the multivitamin routine.
Creatine is forgiving about timing. Morning, pre-workout, or post-workout are all effective. A consistent daily dose (typically 3 g of creatine monohydrate) is more important than the specific window.
ACV capsules are commonly taken before a meal.
None of this needs to be complicated. The goal is a sustainable rhythm that supports your health goals over months, not a colour-coded supplement schedule with its own spreadsheet that you abandon by Tuesday.
Don't Forget the Basics
- Eat the right foods
- Move but don't overcomplicate it
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Take sleep seriously
None of this is groundbreaking advice. and that's the point. The basics work when they're actually done consistently, and consistently is the hard part. GLP-1 medications can take the edge off hunger, but they can't replace good food choices, regular movement, or a decent night's sleep. Get those three things broadly right, and everything else including any supplements you add in has a much better foundation to work from.
When to Speak to a Healthcare Professional
GLP-1 medications are prescription treatments, and any supplement routine that sits alongside them is worth discussing with your GP or registered pharmacist before you start. Supplements are not a substitute for medical advice or the treatment of any nutritional deficiency.
If you're experiencing persistent fatigue, significant muscle weakness, digestive issues, mood changes, or any symptoms you're unsure about, speak to your GP as these are worth investigating properly.
What vitamins should I take with Ozempic or Wegovy?
There's no single universal list, but the most commonly recommended focus areas are B vitamins (especially B12), a broad-spectrum multivitamin, and vitamin D. These address the most typical nutritional shortfalls that arise when food intake is substantially reduced. Speaking to your GP or a registered dietitian will help you personalise this based on your diet and any existing shortfalls.
Do I need creatine if I'm not going to the gym?
Creatine's benefit relates specifically to physical performance during high-intensity exercise, at a daily intake of 3g. If you're not currently doing high-intensity or resistance training, it's less directly relevant at this stage — but if you're incorporating regular exercise into your routine (which is worth considering for body composition), it becomes a meaningful addition. Speak to your GP or a fitness professional if you're unsure where to start.
Will supplements speed up my weight loss on GLP-1s?
No — and it's worth being cautious about any supplement that claims to do this. The supplements discussed here are focused on nutrition, exercise support, and general wellbeing — supporting how well you feel and function during weight loss, not accelerating the process itself.
Why is biotin mentioned in this article?
Because losing weight and feeling well are two different things, and they don't always happen simultaneously. Biotin contributes to the maintenance of normal hair and skin. Zinc and selenium contribute to the maintenance of normal hair, skin and nails. It's worth looking after yourself throughout the process, not just at the end of it.
What is in Bio Cultures 80B & 20 Strains Capsules?
Our Biocultures 80b& 20 Strain capsules contain 80 billion bacterial cultures across 20 strains. If you experience significant or persistent digestive symptoms while on a GLP-1 medication, speak to your GP or pharmacist.
How long does it take to notice a difference from supplements?
Most B vitamins and multivitamins show effects on energy and wellbeing within a few weeks of consistent use. Creatine typically takes two to four weeks of daily use to build up in muscle tissue. Biotin effects on hair and nails are generally assessed over eight to twelve weeks. Consistency matters more than timing.
Is it safe to take all of these supplements together?
For most healthy adults, yes — but it's still worth running any new supplement routine past your doctor, particularly when you're already taking prescription medication. This is standard sensible practice, not a reason to avoid supplements altogether.
