Jump to: Food-first approach | Understanding nutrient needs | When to consider supplementation | Take home message
You can take most supplements while using Mounjaro (tirzepatide).
However, for most people, a balanced diet based on whole foods should provide sufficient vitamins and minerals during weight loss.
The key is to focus first on nutrient-rich whole foods. Still, it’s worth considering supplements depending on your circumstances and individual needs.
Research shows that weight loss increases the risk of inadequate intake of some vitamins and minerals, but supplementation isn’t automatically necessary for everyone.
Your needs depend on factors like your dietary pattern, rate of weight loss, and overall health status.
If you take supplements, try doing so on a different day to your injection to encourage optimal absorption.
We’d also recommend taking supplements with a meal to increase absorption, particularly of fat-soluble vitamins like vitamin D.
Why focus on food first?
Nutrients from whole foods are often better absorbed than supplements, and foods provide additional beneficial compounds that supplements can’t replicate.
Whole foods contain vitamins, minerals, and other beneficial nutrients that work together effectively.
When we take high-dose multivitamins, we risk disrupting this fine balance as some vitamins and minerals ‘compete’ with one another for absorption.
For example, vitamin C and zinc compete for absorption in our body. So, if we consume a high-dose vitamin C supplement, we risk blocking the absorption of zinc.
A food-first approach doesn’t mean supplements aren’t helpful, but rather that we need to be more specific about what we choose to supplement with (and what dose) to ensure we’re not disrupting the balance of vitamins and minerals in the body.
While using Mounjaro, prioritise these nutrient-dense whole foods:
Key food sources of essential nutrients:
Protein-rich foods:
- Lean meats, fish, seafood, and poultry
- Eggs and dairy products
- Legumes and pulses
- Plant-based proteins like tofu and tempeh
Nutrient-dense vegetables:
- Dark leafy greens for iron and B vitamins
- Orange and red vegetables for vitamin A
- Cruciferous vegetables for various minerals
Wholegrains and complex carbohydrates:
- Brown rice, quinoa, and pearl barley
- Wholemeal bread and pasta
- Oats
- Potatoes
- Starchy root vegetables
Healthy fats and oils:
- Avocados and olives
- Nuts and seeds (walnuts, almonds, pumpkin seeds, chia seeds)
- Oily fish (salmon, mackerel, sardines)
- Extra virgin olive oil and other cold-pressed oils
Understanding nutrient needs during weight loss
When losing weight with Mounjaro, two factors affect your nutrient status:
1. Reduced calorie intake naturally leads to lower overall nutrient consumption
2. The body’s nutrient requirements might change during weight loss
Nutrients that need attention
Research has identified several nutrients that often require careful attention during weight loss:
B vitamins: Important for energy production and metabolism, particularly:
- B12: Essential for nerve function and red blood cell formation
- B1 (Thiamine): Supports energy metabolism
- Folate: Crucial for cell division and repair
Minerals: Several minerals become increasingly important:
- Iron: Particularly for women (iron needs are around 3X more than men on average)
- Zinc: Supports immune function and metabolism
- Magnesium: Important for energy and muscle function
When to consider supplementation
While most people can meet their nutrient needs through diet alone, supplementation might be worth considering if you:
Have identified deficiencies:
- Through blood work showing specific nutrient gaps
- Experience symptoms of deficiency
- Have a history of nutrient deficiencies
Follow restricted eating patterns:
- Vegan or vegetarian diets (B12, iron, zinc, and protein)
- Dairy-free diets (calcium, vitamin D)
Have increased needs due to:
- Rapid weight loss
- Underlying health conditions
- Medications affecting nutrient absorption
If supplementation is needed
When supplements are necessary, consider these guidelines:
- Take supplements on a different day to your injection
- Spread supplements across the week to avoid competition for absorption (like in the example of zinc and vitamin C)
- So, zinc on Monday, iron and vitamin C on Tuesday, and so on
- Separate iron supplements from calcium
- Take iron supplements in the evening as caffeine can block iron absorption
- Take iron alongside vitamin C to increase iron absorption
- Consume with a meal
Take home message
Focus first on obtaining nutrients through a varied, whole-food diet. While supplements can play a supporting role during weight loss with Mounjaro, they’re not necessary for everyone.
Work with your healthcare provider to determine whether you have specific nutrient needs that warrant supplementation.
Regular monitoring through blood tests can help identify any developing deficiencies and guide personalised supplementation decisions as your weight loss journey progresses.
Second Nature’s medication programme
Second Nature provides Mounjaro as part of our Mounjaro weight-loss programme.
Why should you choose Second Nature over other providers assuming you’re eligible?
For peace of mind.
Second Nature has worked with the NHS for over 6 years, providing weight-loss programmes across the UK.
While our Mounjaro weight-loss programme is private and not currently used by the NHS, we’ve built the programme focusing on scientific evidence, patient safety, and data security.
We hope that our 6+ years of working with the NHS and building a track record of effective weight-loss results will give you peace of mind to give us a try.
