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24 functional nutrients in a B-complex blend alongside mineral cofactors, and PQQ. A high-strength nutritional foundation to support physical and cognitive health.
HOLISTIC SUPPLEMENTATION
The support your body needs, when you need it.
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As a practitioner brand, Neutrient works at the intersection of science and clinical expertise. Our products are developed in collaboration with leading nutritionists and functional medicine practitioners to ensure optimal efficacy, safety and bioavailability.
Insights from our experts
How to Choose a Multivitamin: What a Nutritionist Looks for on the Label
Most people spend longer choosing a breakfast cereal than they do choosing the multivitamin they take every single day. Yet two products that look almost identical on the front of the pack can be worlds apart once you turn them over and read the ingredients list. If you've ever wondered how to choose a multivitamin, or what actually makes one better than another, the real answers aren't on the front of the label. They're hidden in the details. As a nutritional therapist, I've spent years evaluating supplement formulations, and it's remarkable how often two products with almost identical front labels are completely different once you turn them over. Some are carefully formulated with bioactive nutrients and well-considered ingredient pairings. In contrast, others rely on cheaper forms that may look impressive on paper but tell a very different story once you read the ingredients list. A good multivitamin isn't simply a collection of vitamins and minerals. It's the result of hundreds of formulation decisions: which nutrients to include, how much of each to provide, which forms to use, and how those ingredients work together. Once you know what to look for, the label becomes far more than a list of ingredients. It tells you about the product's quality, thoughtfulness and, ultimately, how well it is likely to support your health. How to Read a Multivitamin Label Properly Front-of-pack claims are easy to make. "High strength," "complete," "advanced" and similar phrases don't tell you much on their own. The label on the back is where the real information can be found, and it's worth reading with a few specific questions in mind: What's actually inside? How many nutrients does it cover? What doses are used? What forms are those nutrients in? This is where you begin to understand exactly what you are taking. What Does 100% NRV Mean on a Supplement Label? This is a point that’s not always covered in consumer guides. Many people assume that if a nutrient is listed at 100% of its Nutrient Reference Value (NRV), that's the optimal amount to take. It isn't quite that simple. NRVs were set by governmental and scientific bodies as a guide to help prevent deficiency across the population, not as a target for ideal daily intake for every individual.1,2 That's why some nutrients in a well-designed formula are provided above the standard reference value, particularly those that the body doesn't store well, that are used up quickly, or that have been studied at higher intakes in the research. Other nutrients sit closer to 100% because that level is genuinely sufficient for the average healthy person. Neither approach is automatically better; it depends on the nutrient. So when comparing multivitamins, a higher percentage is not automatically better. What matters is whether the levels make sense within the overall formula and intended use. Why Vitamin and Mineral Forms Matter More Than the Dose One of the most important but overlooked factors when choosing a multivitamin is the form of each nutrient. The name given to a nutrient on the ingredients list tells you which chemical form it's in, and the form affects how the body utilises it. A few common examples: Common label wording Form worth looking for Vitamin B12 Methylcobalamin Folic acid Calcium L-methylfolate Iron Iron bisglycinate Zinc oxide Zinc bisglycinate Vitamin B2 Riboflavin-5-phosphate These aren't marketing terms. They are the actual names manufacturers are required to list, and manufacturers choose particular forms for reasons that go beyond cost, including how well a nutrient is absorbed or how it's processed once it's in the body. For example, studies suggest that zinc bisglycinate may be better absorbed than zinc oxide,3,4 so a supplement using the bisglycinate form may be a more effective choice at the same dose. Which Mineral Forms Should You Look For? Minerals are where the biggest quality gap tends to appear, and they're the part of the label most people never look at closely. Often used in budget formulas Found in more premium formulas Oxide forms Glycinate forms Carbonate forms Citrate forms Sulphate forms Methionine-bound forms Choosing a multivitamin can be confusing, but one simple thing to check is the type of minerals it contains. The form of the mineral can tell you a lot about the overall quality of the product. Some forms, such as oxides and carbonates, are cheaper to produce and still meet safety standards. However, if two products are priced similarly and one uses forms like glycinate or citrate while the other uses oxides, that usually reflects a real difference in how the product is made, not just how it’s marketed. Why Nutrient Pairings Matter When choosing a multivitamin, it’s not just about which nutrients are included; it’s also about whether they work well together. Some nutrients naturally support each other, and good formulations take this into account: Vitamin D + Vitamin K: Vitamin D helps your body absorb calcium, while vitamin K helps direct that calcium to your bones. Together, they support healthy bones more effectively than either alone.5 Iodine + Selenium: Iodine is essential for thyroid hormone production, and selenium helps activate those hormones and protect the thyroid from oxidative stress. Including both helps support normal thyroid function.6 Vitamin C + Iron: Vitamin C improves the absorption of iron, especially from plant-based sources. For example, pairing them can make it easier for your body to actually use the iron in the supplement. Copper + Zinc: Zinc and copper compete for absorption, so taking high amounts of zinc alone can lower copper levels over time. A well-balanced formula includes both in appropriate amounts to avoid this imbalance. This reflects how nutrients interact in the body and is often a sign of a more deliberate formulation process, rather than being assembled from whichever ingredients were cheapest or most familiar. What Shouldn't Be in a Multivitamin? It's easy to assume a longer ingredients list is automatically better. Sometimes leaving something out is the more deliberate choice. Calcium, for example, occupies a large amount of capsule space relative to how much a multivitamin can realistically deliver, and it's often better supplemented on its own if it's actually needed. Vitamin C is another example: many people are already taking it separately in high doses, so including a token amount in a capsule is unlikely to make a meaningful difference. More ingredients don't automatically mean a better formulation. Sometimes it just means a longer label. Understanding what is left out can be just as useful as looking at what is included. Does the Formula Reflect Current Nutrition Research? Alongside the core vitamins and minerals, some newer multivitamins include ingredients that go beyond the traditional list. Two examples worth knowing about: PQQ is a naturally occurring compound involved in cellular energy processes, and is attracting research interest in relation to mitochondrial function. The evidence is still developing, so its inclusion reflects an area of active scientific attention rather than an established, settled claim.7 Myo-inositol is naturally present in the body and is increasingly included in more comprehensive formulations. It plays a role in cell signalling, which is why it has drawn growing scientific interest, though again this is an emerging area rather than a settled one.8 Neither ingredient is included to make bold promises. They're included because they represent where formulation science is currently focusing its attention. Multivitamin Additives to Avoid: Fillers, Colours and Allergens Quality isn't only about what's included; it's also about what's deliberately left out. Some people prefer formulas that minimise: Unnecessary fillers and bulking agents Artificial colours Animal-derived gelatine (in capsules) Common allergens (e.g. gluten, soy, dairy), if you’re sensitive or avoiding them A shorter list of non-essential additives often indicates a formula designed around function rather than shelf appeal or manufacturing convenience. How to Compare Two Multivitamins Instead of asking “What is the best multivitamin?” or “Which is the cheapest?”, a more useful question is: “Does this formula look as though it was carefully designed, or as though every available space was simply filled with ingredients?” That shift in thinking tends to lead to better choices. Formulated With These Principles in Mind Neutrient Multi+ was developed using these same principles. The focus is on bioactive forms of vitamins, mineral sources selected with absorption in mind, and nutrient pairings that work together within a balanced daily formula. Alongside the essential vitamins and minerals, it includes specialist cofactors such as PQQ and myo-inositol, reflecting ongoing developments in nutritional science. Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy References EFSA. Dietary Reference Values. https://www.efsa.europa.eu/en/topics/topic/dietary-reference-values Codex Alimentarius Commission. Guidelines on Nutrition Labelling. https://www.fao.org/fao-who-codexalimentarius/en/ Devarshi PP, Mao Q, Grant RW, Hazels Mitmesser S. Comparative Absorption and Bioavailability of Various Chemical Forms of Zinc in Humans: A Narrative Review. Nutrients. 2024;16(24):4269. Gandia P, Bour D, Maurette JM, Donazzolo Y, Duchène P, Béjot M, Houin G. A bioavailability study comparing two oral formulations containing zinc (Zn bis-glycinate vs. Zn gluconate) after a single administration to twelve healthy female volunteers. International Journal for Vitamin and Nutrition Research. 2007;77(4):243-248. Kuang X, Liu C, Guo X, Li K, Deng Q, Li D. The combination effect of vitamin K and vitamin D on human bone quality: a meta-analysis of randomized controlled trials. Food & Function. 2020;11(4):3280-3297. Hotz CS, Fitzpatrick DW, Trick KD, L'Abbé MR. Dietary iodine and selenium interact to affect thyroid hormone metabolism of rats. Journal of Nutrition. 1997;127(6):1214-1218. Saihara K, et al. Pyrroloquinoline Quinone, a Redox-Active o-Quinone, Stimulates Mitochondrial Biogenesis by Activating the SIRT1/PGC-1α Signaling Pathway. Biochemistry. 2017;56(50):6615-6625. Gillaspy GE. The cellular language of myo-inositol signaling. New Phytologist. 2011;192(4):823-839.
What Supplements Does a Nutritional Therapist Take Every Day?
My 4 Daily Essentials One of the questions I'm often asked when I’m out with friends or meeting with clients is a simple one: "What supplements do you actually take yourself?" The answer is usually more straightforward than people expect. One thing that's noticeably changed since my nutrition journey began is that my supplement cupboard has become smaller, not bigger. Over the years, I have learned that consistency matters far more than focusing on the latest ‘superfood’ ingredient. I don't believe anyone needs dozens of supplements, and I most definitely don't use them as a substitute for eating well. Food comes first, always. But life isn't perfect. Appetites change, travel disrupts routine, stress creeps in, and even as a nutritional therapist, I don't manage a flawlessly balanced diet every single day. That's why four supplements always feature in my daily routine. Each one plays a different role, and together they give me a nutritional foundation I feel good about relying on for the long term. The products I'm going to talk about here are simply the ones I choose to use myself. There are plenty of good supplements available, but these are the formulations I know well, trust and have chosen to make part of my own routine. Why I Don't Take Lots of Supplements When you visit a health food shop, the choice can be overwhelming. The shelves are lined with hundreds of products, each promising to enhance, balance or optimise something. It's easy to come away feeling like your health routine is inadequate unless you leave with something for every ailment imaginable. My approach is different. Food remains the foundation of good nutrition, and no supplement will make up for a diet that's consistently low in vegetables, protein or variety. Supplements work best when they fill specific, well-defined roles rather than trying to cover every base at once. The four products in my routine are my personal favourites because each addresses an area where my diet, lifestyle or biology genuinely benefits from extra support. Simple as that. 1. A Multi-Strain Live Culture Formula Gut health sits at the centre of a lot of what I do professionally, and it's just as relevant in my own life. The gut microbiome, the trillions of bacteria living in our digestive tract, influences far more than digestion. Research links a healthy, diverse microbiome with immune function, metabolism, vitamin synthesis and communication between the gut and brain.1 Some live bacterial strains have also been shown to help reduce the risk of antibiotic-associated diarrhoea, while others may help ease symptoms of irritable bowel syndrome (IBS), including bloating and abdominal pain.2,3 The important point is that these effects are strain-specific. Different strains perform different functions, so choosing a product isn't simply about the highest CFU count or the greatest number of strains. It's about selecting one that's appropriate for your individual needs. I travel reasonably often, and my diet isn't always as fibre-rich as I'd like during busy weeks. A daily live culture supplement helps support digestive regularity and maintain a balanced gut environment when my usual routine slips. Around 70% of the body's immune cells are associated with the gut-associated lymphoid tissue (GALT), reinforcing the close relationship between gut health and immune function.4 For me, though, it's less about firefighting digestive issues and more about maintaining a stable baseline. In my routine: Neutrient NeuBiotic Formulated to support bowel regularity and a healthy gut microbiome. This combines 20 carefully selected strains of live cultures with prebiotic fibres to provide a broad-spectrum synbiotic formulation. It's the product I reach for to help keep my digestion consistent, particularly when travel or a busy week throws my usual eating pattern off course. 2. A Comprehensive Multivitamin Even the most carefully planned diet has gaps. While I, like many, would love to fill my cupboards with organic food, it’s not always affordable or practical. There are also ongoing questions about whether some modern farming practices may have reduced the nutrient content of certain crops. What's more, few of us can eat with textbook precision every day. On top of that, real life gets in the way. Travel days mean irregular meals. Busy weeks mean shortcuts. Appetite naturally dips during stress, illness or simply a change of season. Restrictive diets and individual nutrient requirements can also make it harder to consistently meet recommended intakes. As we get older, our nutritional needs may change, and people who are highly active, follow vegetarian or vegan diets, or are intentionally eating less to lose weight, including those using GLP-1 medications, may need to pay closer attention to their nutrient intake. For me, a broad-spectrum multivitamin acts as a safety net for those gaps, not to replace a healthy diet or provide unnecessarily high doses of single nutrients. I think of it as an insurance policy, there to support the days when my diet isn't quite as balanced as I'd like it to be. In my routine: Neutrient Multi+ A full-range multivitamin that covers the essentials in sensible amounts, designed to top up a varied diet rather than deliver megadoses. I also look for body-ready forms of nutrients where possible, such as methylfolate instead of folic acid, methylcobalamin for vitamin B12 and chelated minerals. As I've got older, I've become more conscious of vitamin B12. Because stomach acid production can decline with age, releasing vitamin B12 from food may become less efficient, so having a dependable daily source is something I personally value. This is the one constant in my routine, taken most days regardless of how well I've eaten. 3. Vitamin C Vitamin C carries more responsibility in the body than most people realise. It is involved in numerous important reactions throughout the body. Alongside its role in collagen production, it's needed for synthesising carnitine (important for energy production), producing neurotransmitters such as noradrenaline, regenerating vitamin E after it's been oxidised, and improving the absorption of non-haem iron from plant foods. Because vitamin C is water soluble, the body doesn't store it in any meaningful way, so a steady daily intake matters more than an occasional large dose. I tend to favour vitamin C products that contain more than just ascorbic acid. In whole foods, vitamin C naturally exists alongside flavonoids and other polyphenols, and there is growing interest in whether these compounds work together to influence absorption, antioxidant activity and other biological effects. Although the evidence is still evolving, I generally prefer formulations that reflect this broader nutritional picture. In my routine: Neutrient Total C There are plenty of vitamin C supplements available, but I prefer this one because it combines five different forms of vitamin C, including buffered mineral ascorbates, ascorbic acid and fat-soluble ascorbyl palmitate, with D-ribose, DH-Quercetin and Bioperine®. It's the vitamin C I rely on every day to support collagen formation, immune health and as part of my overall approach to maintaining energy and well-being. 4. Vitamin D Vitamin D is the one nutrient I recommend to all of my family and friends, and it's non-negotiable in my own routine. Unlike most vitamins, we don't get much vitamin D from food. Oily fish and egg yolks contain some, but rarely enough to meet daily needs on their own. Our main source is meant to be sunlight on skin, and for a large part of the year, daylight in parts of Europe simply isn't strong enough to produce meaningful amounts, even on a bright day. Vitamin D not only contributes to normal immune system function, but it also helps to support the maintenance of normal muscle function and normal bones. Given how much of the winter I spend without reliable sun exposure, supplementing isn't optional for me; it's essential. There's also a growing body of research looking at vitamin D's relationship with mood and general well-being. Vitamin D receptors are found throughout the body, including in immune cells, skeletal muscle and regions of the brain involved in mood regulation. This has prompted researchers to investigate whether vitamin D status may influence health far beyond bone health. Within this context, research has increasingly examined whether vitamin D status is associated with depression and other aspects of mental health. Observational studies often report that lower vitamin D levels are linked with more depressive symptoms, while intervention studies suggest that supplementation may offer modest improvements in some deficient individuals.4 In my routine: Neutrient D3+K2 Vitamin D3 pairs with vitamin K2, which supports how calcium is used in the body and complements what vitamin D does for bone health. This is what I take throughout the entire year, regardless of the weather. At this point, you might be asking, “But what about magnesium and omega-3?” This is a good question, but the reason is simple: I don’t believe everyone needs the same supplements all the time. I eat plenty of oily fish, walnuts and chia seeds (which feature often at breakfast), and my magnesium intake from food is generally good. Other supplements come and go depending on what I'm doing, my exercise routine, my travel schedule or my health goals, but these four are simply the ones that remain constant. Will these be the right four supplements for everyone? Probably not. Nutrition is personal, and factors like age, diet, health conditions and medications all influence what someone may benefit from. What matters most is building habits you can maintain, choosing products with a clear purpose and recognising that supplements are there to complement a healthy diet, not replace it. My routine will no doubt evolve as my health and circumstances change, but for now, these are the four supplements that remain part of my daily routine because they continue to fit my lifestyle and nutritional priorities. Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy References Sanders ME, Merenstein DJ, Reid G, Gibson GR, Rastall RA. Probiotics and prebiotics in intestinal health and disease: from biology to the clinic. Nature Reviews Gastroenterology & Hepatology. 2019;16(10):605-616. Szajewska H, Kołodziej M. Systematic review with meta-analysis: Lactobacillus rhamnosus GG in the prevention of antibiotic-associated diarrhoea in children and adults. Alimentary Pharmacology & Therapeutics. 2015;42(10):1149-1157. Goodoory VC, Khasawneh M, Black CJ, Quigley EMM, Moayyedi P, Ford AC. Efficacy of Probiotics in Irritable Bowel Syndrome: Systematic Review and Meta-analysis. Gastroenterology. 2023;165(5):1206-1218. AlGhamdi SA. Effectiveness of Vitamin D on Neurological and Mental Disorders. Diseases. 2024;12(6):131.
GLP-1 Nutrition Gaps: What You Need to Watch
GLP-1 medications have transformed the way we think about obesity. They have highlighted that rather than being purely a matter of self-control or willpower, appetite, hunger and fullness are strongly influenced by biology through the gut-brain axis and the hormones that regulate metabolism. That shift matters, but it has also fuelled misconceptions. Some people dismiss GLP-1s as an easy option, overlooking the fact that living with a suppressed appetite comes with its own challenges. Eating substantially less for months at a time doesn't just reduce calorie intake; it can also lower protein, vitamin and mineral intake, making good nutrition a critical part of successful treatment. This is one of the most overlooked aspects of GLP-1 therapy, yet it may be one of the most important. Looking after your nutrition while your appetite is reduced can help maintain muscle, prevent common nutrient shortfalls and place you in a better position to sustain progress if you later reduce or stop treatment. The Five Essentials on GLP-1 Prioritise protein at every meal. Stay well hydrated and replace electrolytes if needed. Eat fibre daily to support digestion. Consider a comprehensive multivitamin if food intake is consistently low. Build sustainable habits before reducing your medication. Setting the Record Straight If you're reading this, you're probably making a positive investment in your health in a world full of opinions but often short on practical advice. You may be eating far less than you once did, feeling full after only a few mouthfuls, and discovering that treatment is more complex than many people realise. You may also encounter opinions from people who don't understand your decision. Your treatment is between you, your healthcare team and your own body. You don't owe anyone an explanation. Before exploring the practical nutrition strategies that can help you get the best from treatment, let's address some of the most common myths surrounding GLP-1 medications. MYTH: GLP-1 medication is an easy way out. REALITY: There is nothing easy about managing a significant metabolic shift, navigating side effects, or relearning your relationship with food. This medication isn't a shortcut; it's a medical tool that levels the physiological playing field. It doesn't do the work for you; it finally makes the work possible. MYTH: You're cheating by not using willpower. REALITY: You cannot willpower your way out of biology. For many, weight struggles are driven by complex hormonal signals and food noise that others simply don't experience. Using a GLP-1 to address these signals is no more cheating than a person with myopia using glasses to see. It is corrective, not competitive. MYTH: The medication does all the work. REALITY: The medication manages your appetite, but you manage your health. If you don't intentionally prioritise protein, hydration, and movement, the medication can lead to muscle loss and depletion. Your active participation, what you choose to put in your body and how you move, is what determines whether you lose weight or actually get healthier. MYTH: You have to stay on this forever, or you'll fail. REALITY: This is a conversation for you and your doctor, but the truth is that obesity is a chronic condition, much like hypertension. Some may stay on a maintenance dose, while others may eventually taper off. Moving toward a maintenance phase isn't a failure; it is a transition. MYTH: Rapid weight loss is the only goal. REALITY: The goal of your journey is sustainable transformation. Losing weight too quickly at the expense of your hair, your muscle mass, and your energy is a hollow victory. The important thing is to prioritise nourishment over speed. The rest of this guide explores the practical steps that can help you do exactly that. How GLP-1 Weight-Loss Injections Affect Appetite and Digestion What These Medications Actually Are Weight-loss injections like Ozempic, Wegovy, and Mounjaro are synthetic versions of GLP-1 (glucagon-like peptide-1), a hormone naturally secreted by the gut after eating.1 GLP-1 helps regulate blood glucose, slows the rate at which food leaves the stomach and signals feelings of fullness to the brain. Appetite is often thought of as a matter of willpower, but it is actually regulated by a complex network of hormones that constantly communicate between the gut and the brain through the bloodstream and nervous system. Hunger and fullness are shaped by the balance of these signals rather than conscious control alone. One of these hormones is ghrelin, produced mainly by the stomach, which stimulates appetite. After eating, GLP-1 is released from the intestine and contributes to feelings of fullness. Under normal circumstances, this rise in GLP-1 is short-lived, lasting around two hours before gradually declining as digestion progresses. What Happens in the Body GLP-1 receptor agonist medications prolong and amplify these natural satiety signals. By keeping GLP-1 receptors activated for longer than the body normally would, they influence several processes involved in digestion, appetite regulation and blood glucose control, including: Extending the natural satiety signal Slowing gastric emptying Reducing digestive secretions, including hydrochloric acid, bile, and pancreatic enzymes2-4 Enhancing insulin secretion Improving insulin sensitivity Reducing appetite Promoting early feelings of fullness Reducing the constant urge to eat or snack5 Natural vs. Synthetic: Why Side Effects Occur Unlike the body's own brief bursts of GLP-1 after meals, these medications maintain GLP-1 receptor activation for much longer. While this prolonged effect helps reduce appetite, it can also slow digestion enough to produce side effects, particularly during the early stages of treatment or after dose increases. Common side effects include: Nausea and vomiting, especially in the evening6 Bloating, reflux and constipation Reduced appetite6-8 Gallbladder-related issues in some individuals Research also suggests a modest increase in the risk of gallstones and gallbladder inflammation, particularly in people taking higher doses or losing weight rapidly. Although the overall risk remains relatively low, anyone with a history of gallstones or very rapid weight loss may benefit from closer medical monitoring. Why Nutrition Still Matters on GLP-1 Weight-loss injections work by changing appetite, digestion and hunger signals. That is exactly what they are designed to do. However, while appetite may be optional for a while, your body's nutritional requirements remain the same. Every day, your cells still need energy, your muscles require protein, and your nervous system depends on a regular supply of vitamins, minerals and fluids to function normally, whether you feel like eating or not. You may have discovered that eating less is surprisingly easy, but feeling well is not. This is a physiological consequence of eating less, not a sign that the medication is unsuitable for you. It simply means your body needs additional nutritional support while it adapts. If food intake falls without a plan, the body may compensate by breaking down muscle tissue to meet its protein needs and divert available nutrients away from lower-priority functions such as maintaining healthy hair and skin. Understanding Nutrition Gaps These changes don't just affect how you feel. They also influence what, and how much, you are able to eat. Over time, this can lead to what healthcare professionals often describe as nutrition gaps. A nutrition gap occurs when your food intake no longer provides enough macronutrients, such as protein, or micronutrients, including vitamins and minerals, to meet your body's needs. Research suggests that people taking GLP-1 medications commonly consume less protein, iron, B vitamins, zinc and magnesium, alongside lower intakes of fibre and fluids. Without careful planning, these shortfalls may affect energy levels, digestion, muscle maintenance and overall wellbeing. Protein – The Priority Protein is the single most important macronutrient for protecting lean mass during rapid weight loss. When calories fall sharply, the body may break down muscle tissue for energy. Studies show that rapid weight loss combined with low protein intake increases the risk of lean muscle loss, particularly during appetite suppression.9-11 Protein intake often drops sharply on GLP-1 medications for three reasons: portions become much smaller, protein foods are often less appealing when nauseous, and early fullness arrives before enough protein has been eaten. How Much Is Enough? Aim for roughly 1.2 g per kg body weight (a useful starting target for many) and consider 1.2–1.6 g/kg if you’re older or in a major calorie deficit. Small, protein-focused strategies work well when portions are tiny: a boiled egg, Greek yoghurt, a small tin of tuna, or a protein-rich shake can close gaps without huge volumes. Protein becomes even more important as we age, since the body becomes less efficient at using it to maintain muscle. Post-menopausal women and older adults often benefit from aiming a little higher to help protect strength, mobility and overall health. While collagen shouldn't replace protein-rich foods such as meat, fish, eggs or dairy, it can be a useful addition during significant weight loss. Collagen supplies the amino acids needed to support connective tissues throughout the body, including skin, cartilage, tendons and ligaments. As weight changes rapidly, some people also become more aware of changes in skin elasticity, making collagen peptides a sensible complement to, rather than a replacement for, an overall protein-focused diet. Advanced Collagen combines hydrolysed collagen peptides with vitamin C, which contributes to collagen formation for normal skin, cartilage and bone function. Fluids and Electrolytes: Don’t Wait to Feel Thirsty A meaningful share of daily water and electrolytes comes from food;12 slower gastric emptying can blunt thirst cues, so it's easy to under-drink without noticing. When eating less, plain water may not be enough, so sip steadily through the day, include electrolyte-containing drinks if you’re vomiting, experiencing diarrhoea, or sweating heavily, and watch for early signs of low intake such as headaches, dizziness or constipation. Fibre and Gut Comfort – Gentle and Consistent Fibre does two jobs at once: it feeds the gut bacteria that help regulate digestion, and it adds the bulk that keeps things moving. Both matter more on a GLP-1, since slower gastric emptying combined with a smaller volume of food can cause constipation. Oats, beans, lentils, chia and cooked vegetables are gentler starting points than raw, fibrous foods if your digestion is already sensitive. Gradually increasing fibre, together with adequate fluids, is usually better tolerated than making large dietary changes overnight. For some people, particularly those experiencing constipation or altered bowel habits despite improving their diet, a daily live culture supplement may also be helpful alongside these measures. NeuBiotic provides a broad spectrum of live bacterial strains together with prebiotic fibres to complement a fibre-rich diet and support a healthy gut environment while food intake remains reduced. Common Nutrition Gaps on GLP-1: Key Micronutrients to Watch It's easy for your intake of key vitamins and minerals to slip without realising it once you start eating less. The following nutrients are among those most commonly affected when appetite remains reduced for an extended period:13-15 Nutrient Why It Matters Food Sources B12 / Folate Energy, red blood cells, and nerve function Eggs, dairy, fish, meat, fortified foods Iron (especially women) Fatigue prevention, hair health Red meat, poultry, fish, lentils, plus vitamin C to help absorption Zinc Immunity, taste and appetite Meat, shellfish, dairy, seeds Magnesium Constipation, sleep, cramps Leafy greens, nuts, seeds, wholegrains Chromium Supports insulin sensitivity and blood sugar balance Wholegrains, vegetables, nuts, poultry, beef, eggs Reduced food intake rarely affects just one nutrient. Rather than trying to replace several vitamins and minerals individually, many people find it simpler to use a comprehensive multivitamin and mineral as their nutritional foundation. Neutrient Multi+ provides many of the nutrients most commonly affected during periods of reduced appetite in one convenient daily formula, while individual supplements can still be added where clinically appropriate. Supplements: When They Help to Fill Nutrition Gaps Supplements can help when food intake is consistently low, but they’re a companion to, not a substitute for, good nutrition. This section explains when each type is genuinely helpful. Multivitamin Support: When it helps: A daily multivitamin-mineral can provide a reliable baseline if you're eating significantly less across the board, and your diet has become repetitive or limited, making it hard to cover iron, zinc, magnesium and B vitamins from food alone. Or you might just prefer to have one dependable daily habit rather than several. Always take a multivitamin with food to support absorption and reduce the chance of nausea. Collagen Support During Weight Loss: When it helps: If your overall protein intake is adequate but you're concerned about supporting skin, connective tissues or joints during substantial weight loss. Advanced Collagen provides hydrolysed collagen peptides together with vitamin C, which contributes to collagen formation for normal cartilage, bones and skin function. It should be viewed as an addition to, rather than a substitute for, meeting your daily protein requirements. Live Cultures for Gut and Bowel Support: When it helps: If bowel movements have become less frequent or more difficult since starting GLP-1 treatment, despite adequate fibre and fluid intake, or if slowed gastric emptying is contributing to sluggish digestion. NeuBiotic provides 20 carefully selected live bacterial strains together with prebiotic fibres. Take it consistently, as changes in the gut microbiota occur gradually rather than overnight. Immune, Energy and Skin Support with Vitamin C When it helps: Fruit and vegetable intake has fallen along with everything else, making vitamin C one of the first nutrients to slip. You may be feeling more run down than usual, or noticing that your skin doesn't seem as resilient as before. Vitamin C supports normal immune function, contributes to normal energy metabolism by helping reduce tiredness and fatigue, and is essential for normal collagen formation to support healthy skin. Because it is water-soluble, a consistent daily intake is more beneficial than occasional high doses. It also enhances the absorption of iron from meals, making it particularly useful alongside iron-rich foods. Magnesium in a Well Absorbed Form When it helps: Fibre, fluids and a live culture formula are already in place, but muscle cramps, restless legs or poor sleep remain. Magnesium supports normal muscle and nervous system function, making it a useful next step once digestive factors have been addressed. When choosing a supplement, opt for magnesium citrate or glycinate, which are highly bioavailable and usually gentler on the stomach. Ideally, start with a low dose and increase gradually. Practical daily checklist Prioritise a small protein at every meal or snack. Sip water consistently and add electrolytes if symptoms or heavy sweating occur. Include a gentle source of fibre daily. Consider a single comprehensive multivitamin if intake is low. Keep movement (especially resistance training) to protect muscle. Why Fixing Gaps Matters Long-Term to Prevent Rebound Weight Gain If nutrition gaps aren’t addressed, the body adapts to lower intake. Hunger hormones such as ghrelin rise and satiety signals return towards normal, which can lead to increased hunger, stronger cravings, blood sugar fluctuations and for some people, rapid weight gain.16 Planning protein, fibre, balanced meals and exercise as you taper or stop medication helps stabilise appetite and blood sugar so hunger doesn’t overshoot on the way back. Prioritise protein to preserve satiety. Protein increases satiety hormones and reduces subsequent energy intake more than carbohydrates or fat.17 Higher protein intake during weight maintenance is shown to reduce weight regain following weight loss.18 High-protein foods such as eggs, dairy, lean meats and fish can also substantially increase post-meal GLP-1 secretion, helping your body support its own fullness signals as the medication steps back. Aim to maintain 1.2-1.6 g protein per kg body weight during transition, roughly 25-40 g per main meal where possible. Use fibre strategically. Soluble fibre increases fullness, slows gastric emptying, and reduces post-prandial glucose spikes.19 Higher fibre intake is associated with lower long-term weight regain.20 Focus on oats, lentils, beans, chia, ground flax, and psyllium if tolerated. Soluble fibre also helps your gut naturally release more GLP-1 through fermentation and short-chain fatty acids,21 which is part of why the fibre habits mentioned earlier are worth keeping well beyond the tapering period. Include healthy fats for satiety. Healthy fats trigger cholecystokinin (CCK), a fullness hormone that slows stomach emptying.22 Moderate inclusion of extra virgin olive oil, nuts, seeds and oily fish helps prevent a rapid return of hunger. This is not a return to low-fat dieting; low-fat approaches often worsen rebound hunger. Balance blood sugar to prevent cravings. After weight loss, your body naturally conserves energy and ramps up hunger.23 Blood sugar swings amplify cravings and overeating, while balanced meals of protein, fibre, fat and moderate carbs help steady those swings and tame appetite rebound.24 Cinnamon, chromium, and other blood sugar-supportive foods can also enhance insulin sensitivity during this phase. It's best to avoid large refined carbohydrate meals eaten in isolation, such as white bread, pasta, rice or pizza, and to skip long fasting periods if they tend to trigger rebound eating for you. Exercise wisely. Exercise after weight loss is one of the strongest predictors of successful weight maintenance.25 Resistance training keeps your metabolism humming and cardio sharpens your body's hunger signals.26 During transition, movement is no longer optional; it's protective. Work with your healthcare provider on pacing. If you're considering a dose reduction, work with your doctor to find the minimum effective dose that manages side effects while maintaining progress. A gradual, supported taper tends to sit far more comfortably with your appetite and energy than stopping abruptly. Wherever You Are in the Journey Whatever stage you're at, starting, adjusting, tapering off, or somewhere in the maintenance phase that follows, the goal is the same: giving your body the nourishment it needs. Reduced appetite doesn't have to mean reduced nourishment. A daily multivitamin such as Neutrient Multi+ can help close the micronutrient gaps that are easy to miss when meals become smaller. If digestive comfort or bowel regularity has changed, NeuBiotic provides a broad-spectrum live culture formula to complement adequate fibre and fluid intake. Advanced Collagen can be a useful addition for those wishing to support connective tissues during periods of significant weight loss, while Total C provides vitamin C to support normal immune function, energy metabolism and normal collagen formation. None of these replaces good food, hydration, movement or medical advice; they're simply practical tools that can help make nutritional gaps easier to manage. The most sustainable version of this journey is rarely the fastest one. It's the one where you're still standing, still nourished, and still feeling like yourself, however long it takes. Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy References Drucker DJ. Mechanisms of action and therapeutic application of glucagon-like peptide-1. Cell Metabolism. 2018;27(4):740-756. Holst JJ. The physiology of glucagon-like peptide-1. Physiological Reviews. 2007;87(4):1409-1439. Nauck MA, et al. Glucagon-like peptide-1 receptor agonists in the treatment of type 2 diabetes. 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