Does Ozempic Cause Increased Muscle Loss?

At this point, you’ve likely heard about, know someone using, or are yourself taking a weight-loss drug. Medications like Ozempic, Wegovy, and Mounjaro are delivering impressive results for people dealing with diabetes, insulin resistance, or obesity. Among the potential side effects of these medications, muscle loss might not be the first that comes to mind.

Recent studies highlight this concern. One study revealed that individuals taking Ozempic, or any form of semaglutide, lost an average of 60% fat and 39% muscle mass. Similarly, another study on Zepbound, containing tirzepatide, found patients lost about 25% muscle and 75% fat during treatment.

Muscle loss isn’t unique to the use of Ozempic. It’s a common occurrence with substantial weight loss, regardless of the method used—be it diet, bariatric surgery, or medications. Weight-loss specialists indicate that one-quarter to one-third of the weight lost tends to be muscle. This is because when calorie intake is restricted, the body taps into glycogen (stored in the liver and muscles) and fat, and muscle to meet its energy needs.

The reduction in muscle mass can lower your metabolic rate, the rate at which your body burns energy at rest. This is a common reason for weight-loss plateaus. Muscle is essential for mobility and strength, and losing it rapidly can increase the risk of falls or injury, particularly in older adults. Additionally, muscle loss can negatively affect bone health, which is particularly concerning for older adults already at risk of osteoporosis.

Tips for Maintaining Muscle Mass While Using Weight-Loss Drugs

Prioritize Protein: Ensure you consume adequate protein to help preserve lean muscle. While on weight-loss medication, aim for 60-90 grams of high-quality protein daily. Supplements, such as whey-protein drinks, can help, especially if the medication causes nausea or a decreased appetite makes eating difficult.

Exercise Regularly: Engage in exercise for at least 30 minutes a day, 3-4 times a week, to maintain both muscle and bone health.

Stay Hydrated: Proper hydration is crucial for muscle function and recovery after exercise. Muscle is 76% water, so muscle loss can lead to dehydration, fatigue, and cramps. Aim to drink half of your body weight in ounces of water daily. For instance, a 200-pound person should drink about 100 ounces of water each day to maintain healthy muscle and prevent dehydration.

Include Weight-Bearing and Resistance Training: Incorporate weight-bearing cardiovascular exercises and strength or resistance training into your weekly routine. Activities like walking, weight lifting, jump-roping, tennis, pickleball, Pilates, and using resistance bands are excellent options. A personal trainer can also help you safely and effectively reach your exercise goals.

Focus on Slow-and-Steady Weight Loss: While rapid weight loss might be tempting, it’s healthier for your body, bones, and muscles to lose weight gradually over time. Crash diets or low-calorie diets can lead to rapid weight loss but may be detrimental in the long run.

Consult Your Doctor: Before starting any weight-loss journey, consult with your doctor. Eating a balanced diet that includes protein and maintaining a regular exercise routine will help protect your muscles, bones, and overall health.