GLP-1 medications, including Ozempic and Mounjaro, are increasingly becoming part of the conversation around health and wellbeing. And, far from being just another trend, studies show these medications can support weight loss, while also being helpful for managing diabetes and supporting heart health.
Around 1.6 million people in the UK are currently using GLP-1s. They’re most popular with those in midlife, with women in this age group twice as likely to take them as men.
Why? During menopause, shifting oestrogen levels can lead to changes in insulin resistance, explains Dr Nicky Wilson, a women’s health specialist GP at The Female Health Doctor clinic. As well as increasing the risk of diabetes, these changes can encourage greater fat storage – and weight gain is something up to 70% of menopausal women experience.
GLP-1 medications can help to counteract some of these effects. They also reduce appetite to help us feel fuller for longer. This can make it easier to resist that late-night ice cream and, for some, lose weight that has felt particularly stubborn.
But, if we’re eating less, it can also become harder to get all the nutrients we need to feel and function at our best. So, we spoke to the experts to find out how to optimise our nutrition and support long-term health while taking GLP-1 medications.
What are GLP-1 medications?
GLP-1 is something that our body actually already makes. The key is how much.
When we eat, the gut releases the GLP-1 (glucagon-like peptide-1) hormone, which encourages the pancreas to release insulin to help the body manage glucose. GLP-1 medications work in the same way.
“They prompt the pancreas to release insulin in response to glucose rises, slow the rate at which the stomach empties, and act on parts of the brain that control appetite and regulate weight,” says Dr Amy McKenzie, director of medical affairs at Abbott’s Lingo. Together, these actions mean you feel fuller and don’t crave big meals – ultimately leading to weight loss.
GLP-1s aren’t as much of a newcomer as you might think. Dr McKenzie says they’ve been used to manage diabetes for about 20 years, and weight loss for around a decade. “They’ve recently gained popularity in part due to the greater weight loss achieved by higher doses or new medications developed within this category,” she says.
In the UK, common GLP-1s include Ozempic, Mounjaro, Wegovy and Rybelsus. Some are licensed for the management of diabetes-related concerns, and others for managing obesity.
Why nutrition is so important while taking GLP-1s
Eating smaller portions generally means we’re getting fewer nutrients – from essential vitamins and minerals to fibre and protein.
“Over time, a restricted or repetitive diet may increase the risk of shortfalls in nutrients including vitamin D, calcium, iron, vitamin B12, and folate,” says Nichola Ludlam-Raine, a specialist registered dietitian and author of How Not To Eat Ultra-Processed. This can impact multiple various areas of our health, especially our bones and muscles, and contribute to fatigue and low energy.
Getting enough vitamin D and calcium is key to bone health, and becomes even more crucial for women in their midlife and later years. “Oestrogen naturally protects bone density, and levels decline sharply during perimenopause and menopause,” says Dr Crystal Wyllie, GP at Asda Online Doctor. “So women in this life stage already have a higher baseline risk of bone thinning.” Reduced bone thickness can lead to osteoporosis, something that affects almost four times more women than men.
Lower vitamin and protein intake also directly impacts our muscles, as can rapid weight loss. Studies suggest muscle loss may account for up to almost 40% of the total weight lost while taking GLP-1s. The menopausal drop in oestrogen also reduces muscle mass, increasing the risk of frailty and mobility issues as we age.
But now for some good news: “provided women taking GLP-1s ensure good dietary intake of protein and fibre and maintain strength training, long-term impacts on muscle and bone mass are unlikely,” says Dr Wilson.
Future-proofing your health when taking GLP-1s
Here, the experts reveal the essentials hacks to support long-term bone and muscle health if you’re using GLP-1 medications.
Pack in protein
In midlife, during menopause, or if you’re strength training regularly, aiming for 1.2–1.6g per kg can be beneficial (regardless of if we’re taking GLP-1 medications or not).
Some of the best protein sources include:
- Greek yoghurt
- kefir (we love the Original Kefir from Chuckling Goat)
- cottage cheese
- eggs
- fish
- chicken
- tofu
- beans
- lentils
Protein needs can vary between individuals, especially for those with certain health conditions (such as kidney disease) – so it’s a good idea to check in with a dietitian for personalised advice if you’re unsure.
While a food-first approach is key, Dr Wilson says protein powders can help top things up. “Ideally look at one with minimal ingredients and avoid ones with lots of sugar and artificial sweeteners,” she says. Providing a huge 22g of protein per serving, we love Ancient + Brave’s Brave Ancestral Protein Blend.
Fill up on fibre
Like protein, fibre is vital for bone and muscle health – and we should aim to consume 25-30g per day, says Dr Linia Patel, a dietitian and performance nutritionist at Pure Sports Medicine and author of Life After Weight-Loss Medication.
However, the average UK adult only eats 20g of fibre a day. Rather than going gung-ho, it’s essential to take things slow. “Fibre should always be increased gradually alongside adequate fluid intake,” says Nichola. Taking on more fibre too quickly can upset the gut bacteria and cause bloating and discomfort.
Good sources of fibre include:
- oats
- beans
- lentils
- vegetables (such as green peas, broccoli, and sweet potato)
- fruit (including berries, avocado, and pear)
- chia
- flaxseeds
- seeds
- nut butter
Again, while a food-first approach is essential, Dr Wilson says a prebiotic supplement such as PHGG can be helpful. We also love ARTAH’S Essential Fibre+, which offers 7g of fibre per serving.
Go crazy for calcium
Another go-to for great bone health? Calcium. “Women should aim for around 700mg of calcium daily,” says Nichola. Good sources of this nutrient include:
- milk
- kefir
- yoghurt
- cheese
- calcium-set tofu
- tinned fish with edible bones
Vitamin D is key to ensure we can absorb calcium properly, so make sure you get enough of this, too. “In the UK, everyone should also consider taking 10 micrograms of vitamin D daily between October and March,” Nichola says. Better You’s Vitamin D3 + K2 Oral Spray is a convenient way to support your daily dose.
Aim for little and often
Having a big enough appetite for three meals a day can prove a challenge on GLP-1 medications. So, if you’re struggling to cram everything in, Dr Patel recommends a different approach.
“Smaller, more frequent meals often work better,” she says. “Focus on nutrient-dense foods rather than simply eating less.”
Essentially, it’s vital to ensure the food we do eat ticks as many boxes as possible. “Every smaller meal or snack needs to work a little harder nutritionally,” adds Nichola.
Don’t resist resistance training
Strength training is your best friend when taking GLP-1 medication. “Without resistance training and an appropriate diet, weight loss can come at the expense of lean muscle rather than body fat,” says Dr Patel.
Incorporate resistance exercise into your workout routine at least twice a week, Dr Patel recommends. “Work all the major muscle groups and progressively increase the challenge over time,” she says. “This is one of the most effective ways to preserve muscle, support bone health, and maintain metabolism during weight loss.”
All you need is a set of dumbbells that can easily be stashed behind the sofa. We love this 2kg set of dumbbells from AMP Wellbeing, or you could try one of their fabric resistance bands.
Stay hydrated
While a lack of key nutrients, such as vitamin B12, can lead to low energy and fatigue, so too can dehydration. Dehydration is a common risk when taking GLP-1s. “Reduced appetite can mean people forget to drink enough,” says Dr Wyllie.
Tiredness aside, studies also have also associated dehydration with muscle loss. This is because the body starts to break down muscle to use it for energy.
Carry a water bottle for regular sipping. Adding electrolytes can help your H2O go further, too.
Ultimately, if you’re ever concerned that using GLP-1s is causing a nutritional deficiency, Dr Wyllie advises speaking to your GP. “This is best assessed and monitored by [your] GP with a blood test,” she says. Doing so can ensure you stay in optimum health.
