GLP-1 Advice: Spotlight on Supplements

Food First: Why Diet Matters Most

A healthy, balanced diet is the best and most effective way to achieve your vitamin and mineral requirements. Nutrients from food also tend to have better bioavailability than those from supplements.

A well-balanced diet includes:

• Plenty of fruit & vegetables — aim for 5 portions per day (one portion = 80g).
• Starchy carbohydrates such as bread, rice, potatoes and pasta (wholegrain options preferred). These provide fibre, B vitamins and energy.
• Milk and dairy foods (preferably low-fat) — aim for 2–3 servings daily. Choose fortified alternatives if using plant-based milks.
• Beans, pulses, fish, eggs and meat — key sources of protein and B vitamins.

When Are Supplements Indicated?

Some people do benefit from supplementation. Common examples include:

Vitamin D (Scotland)

Due to limited sunlight, especially in winter, most people in Scotland should take 10 µg Vitamin D per day.

Pregnancy or Trying to Conceive

Take 400 µg folic acid daily.

Vegan Diets

Individuals following a vegan diet may require supplementation of:

• Vitamin B12
• Iodine
• Omega‑3 fatty acids

A Few Words of Caution

• Buy supplements from reputable sources.
• Avoid exceeding safe intake levels — be cautious of overlapping ingredients across multiple supplements.
• Don’t waste money: a balanced diet is still the best way to meet nutrient needs.

GLP‑1 Injections & Supplements

Tips to maintain good nutrition:

• Focus on nutrient‑rich mini‑meals using the food groups above.
• Avoid cutting out whole food groups.
• Do not eliminate carbohydrates — this can significantly reduce fibre intake and worsen constipation.
• A basic A‑Z multivitamin may help when appetite is low. Supermarket own-brand is often perfectly sufficient.