Vitamins/Supplements to take alongside Mounjaro?

[seatallan]

I'm 3 months into mounjaro and lost 2.2 stone (3 stone til goal weight), which I'm really pleased with but I know I'm not eating enough. Most days are 800 - 1200 cals, some less.

What vitamins are worth taking to make sure I don't get any deficiencies?

I was thinking vitamin D, B12 (mostly veggie!), biotin and maybe a colleage supplement?

Does collagen do anything?

I tend to have a huel at least once a day as this really helps keep my protein up.

You need to ensure you eat enough protein - minimum 1 g of protein per 1 kg of body weight.

You would probably benefit from a good quality multivitamin.

Fiber is important, if you don't consume enough as part of your diet, have a look at saches/tablets - it keeps you regular.

Collagen is key for good skin and for improving skin elasticity / reducing the appearance of loose skin.

Electrolytes are a good idea to keep your hydration levels up, especially good after a good workout/exercise/sauna.

@3wDavid are you serious on protein? No way I can manage to eat 130g+ per day, that's insane.

I am dead serious on protein. It keeps you full longer, it helps preserve your muscle tissue (you don’t wanna lose that), it prevents hair loss (which does happen with weight loss), the list goes on.

If you stock up on protein-rich foods, it really is not that hard, example:

• protein yogurt/pudding/bar - anywhere from 20-30g
• protein shake - easily 25-30g
• turkey / chicken breast - around 30 g per 100 g
• eggs, cottage cheese, tofu, lentils - packed of protein
• plus most food items nowadays have a high protein version too (wraps, bagels, cheese, milks, etc)

My day looks like this:

• breakfast: protein shake + coffee (turns into a delicious iced latte) - 25g
• lunch: mixed greens salad with other veg and grilled chicken - 45 g
• dinner: protein wrap with hummus, prawns, rocket - 30 g
• dessert: chocolate protein pudding or protein bar: 20-25 g
• total for the day: 120g

I can't bear protein shakes, the texture is gloopy and the flavours are so unnatural and chemical to me. It's also how I failed the Cambridge Diet - texture and flavour. Plus it all gives me migraines (chronic migraine here). I can't have coffee - kicks off a migraine...

I can hardly stuff myself with 16 eggs a day. I'm fat, not a body builder!

Unfortunately I don't really eat fish, and absolutely no peanut butter, nuts or cottage cheese (make me retch), and I'm on the cusp of giving up meat as I am struggling to eat that these days too.

I'm awaiting my jabs arriving, but had planned to basically follow Slimming World principles as I did quite well on that a few years ago and it's manageable. The problem for me is sugar and snacking, plus lack of exercise - my meals are usually quite healthy ironically enough!

They can be healthy, and you can still be protein-defficient. Maybe look into vegan options - tofu, lentils, beans, quinoa...You can also just get protein powder and make your own "milkshakes" doesn't need to be store bought in a bottle.

Protein power isn't going to work I'm afraid, I'll need to have a good look at this as I think my eating is more disordered than I think it is.

Before MJ I was on a multi vitamin, Omega 3-6-9, Glucosamine (for my creaky knees!) and a Vitamin D spray

I have since started Biotin because I had a quite a bit of hair loss in week 1 when I started MJ and had covid in the same week and think my already very fine hair paid the price!

I try to eat as much protein as possible, again for hair and also to retain muscle while losing weight. Just now I probably get in around 80-100g a day supported by a protein yoghurt at breakfast (25g), a clear protein drink (13g) and some mixed nuts (9g) most days. Then other protein comes from a mix of chicken, eggs, protein bread/bagel (8g a slice) etc.

I can't stomach the protein shakes either. I can't stomach any milk shakes really.

The clear protein powders are nice, just like a flavoured water. You can water down as much as you want if it is too sweet for your taste (get your water allowance in!), have it very chilled with lots of ice.

I have the My Vegan ones from My Protein. My favourite is the strawberry one.

They aren't perfect as ideally protein should come from whole foods, but imo good as a top up and better than nothing!

The other thing you can do with the protein powers is add them to things - ds used to add powder (not the clear one) into to his porridge oats, add flavoured ones to greek yoghurt etc. I wasn't keen, but maybe worth a try.

@ButtSurgery I totally hear you on the milky thick protein shakes! I don't think I could even make myself take one sip! 😂

I would also not eat protein bars or puddings etc as many are full of sugar, very processed and just generally nasty. I also generally avoid starchy carbs as they fill me up too much for too little ' flavour reward' so the protein bagels in the cupboard just went mouldy 😂

I have just been reading an interesting research study that noticed very little difference in muscle weakness/loss between those eating 0.8g of protein per kg and those on 1.2g.

I tend to hit about 80g a day made up of eggs, cheese, fish, meat, beans, lentils etc and topped up with a clear whey protein drink (the least processed one I could find that is sweetened with just stevia).

But, over and above that, nothing AWFUL will happen if your protein intake is a bit lower😁

I would say though, avoid the low fat SW woe that makes food into syns and just eat as much delicious, fresh, unprocessed food as you can!

@seatallan I take Biotin for hair and nails, JointAce Max for my poor battered knees, Lion's Mane for focus (I’m a bit rubbish at focus!) and marine collagen for my skin. Oh, and psyllium husks to help keep me regular at the moment!

DS recently told me I look more 'youthful' and 'dewy' (I'm 57!) which is possibly down to not drinking wine, drinking so much water and or the collagen, so I’m sticking with it! 😁

Hi. Tried to boost up my protein. It's hard to find the right choice and healthy. Not processed. What protein powder, brand to use? I have read about Collagen, Bovine and Marine, which is best? Have seen celebrities on TV using Collagen too.

Vits & supplements - zinc, omega 3, D3+K, vit B12 spray, magnesium, vit C, probiotic capsule. Collagen, unflavoured in morning coffee, clear whey protein drink. Fybogel every two days.

Aim is for 60gms protein a day.
The flavoured protein powders taste better when made with roasted almond milk (Lidl). I tried a strawberry and cream flavoured one and now freeze it like ice cream for dessert.

The Premier Protein brand drink (Costco) has 30gms protein and is low fat, low sugar. I use it as a protein top up as needed.

I have fruit every day plus a small avocado in my daily salad - fibre and healthy fat, vits etc.
I try to avoid ready meals and eat a lot of homemade soup, and turkey burgers, cooked in the air fryer.