GLP-1 receptor agonists, such as Ozempic, Wegovy, and Mounjaro, have become extremely popular, especially for weight loss and blood sugar regulation.
Originally meant to treat type 2 diabetes, these medications work by mimicking the GLP-1 hormone.
This hormone helps control blood sugar, slows digestion, and reduces appetite.
For many people, this means eating less, feeling fuller for longer, and seeing noticeable weight loss—but it’s not always easy.
While GLP-1s can be incredibly effective, they also come with some downsides.
Many people experience nausea, fatigue, and muscle loss, while others notice lower motivation and even mood changes.
Plus, because these medications suppress appetite, people might not eat a balanced diet enough to get all the nutrients their bodies need, leading to potential vitamin and mineral deficiencies over time.
This is where supplements can help. The right combination of nutrients can fill in the gaps, reduce side effects, and even support muscle retention and mental clarity while you’re on GLP-1 medication.
Strategic supplementation can greatly improve one’s feelings and functions while using GLP-1s, whether the goal is to prevent deficiencies, manage side effects, or enhance the medication’s benefits.
What Are GLP-1s and How Do They Work?
GLP-1 receptor agonists, like Ozempic, Wegovy, and Mounjaro, are medications that mimic the GLP-1 hormone, a natural hormone your body releases after you eat.
This hormone plays a major role in regulating blood sugar, digestion, and appetite, which is why these drugs were originally developed to treat type 2 diabetes.
However, because they also reduce hunger and help control cravings, they’ve become increasingly popular for weight loss.
So how exactly do they work?
- They slow down digestion – GLP-1s delay gastric emptying, meaning food stays in your stomach longer. This makes you feel fuller for longer, so you naturally eat less.
- They improve insulin sensitivity – These medications help your body use insulin more effectively. This leads to better blood sugar control and can reduce insulin resistance.
- They affect the brain – GLP-1s interact with appetite-regulating centers in the brain, reducing cravings and making it easier to resist overeating.
Why Can These Mechanisms Cause Side Effects?
While these effects can benefit weight loss and metabolic health, they also come with downsides:
- Nausea and digestive issues – Since food stays in the stomach longer, many people experience bloating, nausea, and even vomiting in the first few weeks.
- Muscle loss and fatigue—Eating less can mean lower protein intake, leading to muscle loss, weakness, and low energy. This can have negative effects on overall muscle health and can also support muscle health.
- Nutrient deficiencies – With a smaller appetite, you’re eating fewer nutrients, which can result in deficiencies in B vitamins, iron, magnesium, and other key nutrients over time.
- Mood changes and loss of motivation – Some people notice lower dopamine levels on GLP-1s, which can make them feel less motivated, more fatigued, or even slightly depressed.
Because of these potential issues, strategic dietary supplements can be a game-changer in supporting your body, reducing side effects, and maintaining overall health while on GLP-1s.
Supplements to Address Nutrient Deficiencies on GLP-1s
One of the biggest challenges with GLP-1 medications is that they reduce appetite, which means you might not be eating enough to get all the nutrients your body needs.
Over time, this can lead to deficiencies that cause fatigue, muscle loss, and other issues.
These medications also affect digestion and nutrient absorption, making it even more important to be intentional about getting the right nutrients.
Here are some key supplements to help fill in the gaps while you’re on GLP-1s:
- Protein Powder or Amino Acids—Since GLP-1s naturally reduce appetite, many people don’t have adequate protein intake, which can lead to muscle mass loss and weakness. High-quality protein powder (like whey, collagen, or plant-based protein) or essential amino acids (EAAs) can help preserve muscle and maintain energy levels.
- B Vitamins (especially B12 & Folate) – GLP-1s can reduce stomach acid. Stomach acid is needed for B12 absorption. Since B12 is essential for energy, brain function, and red blood cell production, supplementing with a methylated B-complex can help prevent fatigue and brain fog.
- Iron – A lower appetite means less iron-rich food, which can contribute to low energy, dizziness, and weakness. If you eat less red meat or iron-rich plants, an iron supplement (preferably with vitamin C for better absorption) may help.
- Magnesium – This mineral is needed for muscle function, nerve health, and blood sugar regulation. Many people on GLP-1s report muscle cramps, poor sleep, and fatigue, all of which magnesium can help with. Look for magnesium glycinate for better absorption.
- Electrolytes (Sodium, Potassium, Magnesium) – Since GLP-1s slow digestion and reduce food intake, they can also alter hydration levels. Supplementing with electrolytes (especially if you’re drinking less fluid due to nausea) can prevent headaches, dizziness, and fatigue.
- Fat-Soluble Vitamins (A, D, E, K) – Since GLP-1s reduce fat intake in many people, they can also affect the absorption of these essential vitamins. A high-quality vitamin D (with K2) and a well-balanced multivitamin can help prevent deficiencies. Vitamin D can also support bone health.
- Zinc & Copper – These two minerals work together to support immune function, hormone balance, and energy levels. If you’re eating less overall, you might not be getting enough of either, so a zinc supplement (balanced with copper) can be beneficial.
Since appetite suppression from weight loss medications can make it harder to get everything you need from food alone, taking the right supplements can help you stay strong, energized, and healthy while on GLP-1s.
Recommended Brands of Supplements to Take While on GLP-1 for Nutrient Deficiency and Muscle Loss
- Whey Protein
- Amino Acids
- B Vitamin Complex
- Absorbable Elemental Iron
- Magnesium
- Electrolytes
- Fat-Soluble Vitamins
- Zinc
- Copper
Supplements to Manage GLP-1 Side Effects
While GLP-1 medications can be effective for weight loss and blood sugar control, they also can come with some frustrating side effects.
Many people experience nausea, digestive discomfort, fatigue, and even mood changes, which can make it harder to stay consistent with treatment.
The good news? ‘
The right supplements can help manage these side effects and make the experience much more tolerable.
Here are some key supplements to help combat common GLP-1 side effects:
- Ginger or Peppermint Oil – These natural remedies can help soothe nausea, bloating, and digestive discomfort, especially in the early weeks of treatment. Ginger is particularly good for settling an upset stomach, while peppermint oil relaxes the digestive tract to ease bloating.
- Digestive Enzymes with Ox Bile & Lipase – Since GLP-1s slow digestion and reduce appetite, some people struggle to digest fats and proteins properly. A high-quality digestive enzyme blend with ox bile, lipase, and protease can support better digestion and nutrient absorption.
- Probiotics & Prebiotics – Gut health can take a hit with slower digestion and changes in diet. A good probiotic + prebiotic supplement can help maintain healthy gut bacteria and an overall healthy gut microbiome, reduce bloating, and support overall digestion.
- L-Tyrosine & Rhodiola Rosea—Some people on GLP-1s notice a drop in motivation and energy, likely due to changes in dopamine levels. L-Tyrosine is a precursor to dopamine, helping with mental clarity and motivation, while Rhodiola rosea is an adaptogen that supports focus and reduces fatigue.
- 5-HTP or L-Tryptophan – If you’ve noticed mood swings, low motivation, or mild depressive symptoms, this could be due to lower serotonin levels. 5-HTP and L-tryptophan both help boost serotonin, improving mood and overall mental well-being.
- Ashwagandha – This adaptogenic herb helps regulate stress hormones, improve energy levels, and promote overall well-being. It can also help with sleep and anxiety, making it a great addition if GLP-1s are affecting your mood.
- Creatine Monohydrate – Since GLP-1s can lead to muscle loss due to lower protein intake, creatine is one of the best supplements to support muscle retention and energy production. It’s also been shown to boost cognitive function, making it a great all-around supplement for people on GLP-1s.
These supplements can help you feel better, stay motivated, and maintain your overall health while using GLP-1 medications by targeting the most common side effects.
Recommended Brands of Supplements to Take While on GLP-1 to Manage Side Effects
- Ginger Oil
- Peppermint Oil
- Digestive Enzymes
- Probiotics
- Prebiotics
- L-Tyrosine
- Rhodiola Rosea
- 5-HTP
- L-Tryptophan
- Ashwagandha
- Creatine Monohydrate
Supplements That Work Well Alongside GLP-1 for Blood Sugar, Insulin, & Weight Loss
GLP-1 medications already help regulate blood sugar, improve insulin sensitivity, and support weight loss, but certain supplements can enhance these effects and optimize metabolic health.
Whether you’re looking to stabilize blood sugar, reduce inflammation, or maximize fat metabolism, these supplements can work alongside GLP-1s to boost results and support long-term health.
Here are some of the best metabolic-supporting supplements to take while on GLP-1s:
- Berberine – Often compared to metformin, berberine is a powerful natural insulin sensitizer that helps lower blood sugar and improve metabolic function. It also has anti-inflammatory benefits and may enhance the weight loss effects of GLP-1s.
- Inositol (Myo & D-Chiro) – This natural sugar alcohol helps with insulin signaling, hormone balance, and blood sugar regulation. It’s particularly beneficial for those with PCOS or insulin resistance.
- Chromium Picolinate – A trace mineral with a key role in glucose metabolism and insulin sensitivity. It helps reduce sugar cravings and supports stable blood sugar levels.
- ALA (Alpha-Lipoic Acid) – A powerful antioxidant that enhances glucose metabolism, improves insulin sensitivity, and supports nerve health—especially beneficial for people with diabetes or metabolic dysfunction.
- Fiber (Psyllium Husk, Acacia Fiber, etc.) – Adding fiber to your routine can slow carbohydrate absorption, improve gut health, and stabilize blood sugar levels. Since GLP-1s slow digestion, fiber can also help prevent constipation and keep digestion regular.
- Omega-3s (DHA & EPA) – These healthy fats reduce inflammation, improve heart health, and support metabolic function. They may also help with brain health and mood stability, which can be useful if you’re experiencing GLP-1-related motivation dips.
- L-carnitine – An amino acid that helps the body burn fat for energy. Since GLP-1s reduce appetite and calorie intake, L-carnitine can support fat metabolism and help maintain energy levels while losing weight.
By pairing these supplements with GLP-1 medications, you can enhance their effectiveness in weight loss and management, support metabolic health, and improve overall well-being while optimizing your weight loss and insulin sensitivity.
Recommended Brands of Supplements to Take While on GLP-1 for Weight Loss
What NOT to Take with GLP-1s and Why
While some supplements can enhance the benefits of GLP-1 medications, others can interfere with their effectiveness or worsen side effects.
Certain supplements may not be the best choice while taking GLP-1s, whether because they affect digestion, blood sugar levels, or nutrient absorption.
Here’s what to watch out for:
- High-Dose Stimulants (Caffeine, Yohimbine, Ephedra) – While a little caffeine is usually fine, too much can increase nausea and jitteriness, making GLP-1 side effects worse. Stimulants like Yohimbe and Ephedra can also affect appetite unpredictably, which may counteract the appetite suppression effects of GLP-1s. They can even have a negative impact on cardiovascular health with large doses.
- Fat Blockers (Orlistat, Chitosan) – These supplements prevent fat absorption, but GLP-1s already slow digestion, so adding a fat blocker can increase bloating, diarrhea, and nutrient deficiencies—especially in fat-soluble vitamins (A, D, E, K).
- Blood Sugar Lowering Supplements (Gymnema Sylvestre, Bitter Melon, Fenugreek) – Since GLP-1s already lower blood sugar, combining them with strong blood sugar-lowering herbs can increase the risk of hypoglycemia (low blood sugar), leading to dizziness, weakness, and fatigue.
- Excessive Fiber Supplements – While fiber can be beneficial, too much (especially psyllium or glucomannan) can slow gastric emptying even further, worsening bloating, nausea, and digestive discomfort.
- Alcohol & Liver Detox Supplements (Milk Thistle, NAC in High Doses) – GLP-1 medications already affect liver enzymes, so adding strong liver detox supplements may overload the liver and interfere with medication metabolism. High-dose NAC can also affect glutamate and dopamine levels, which might worsen motivation-related issues.
- Too Many Electrolytes at Once—Electrolytes are important, but overloading on sodium, potassium, or magnesium can cause imbalances, especially since GLP-1s can alter water retention and hydration levels.
If you’re taking GLP-1s, it’s important to choose supplements wisely and avoid anything that might increase side effects or interfere with the medication’s effectiveness.
Conclusion
GLP-1 medications can be incredibly effective for weight loss, weight management and metabolic health.
Still, they also come with challenges, such as nutrient deficiencies, side effects, the ability to preserve muscle mass, and changes in energy and motivation.
By adding targeted supplements, you can support your body, minimize side effects, and enhance the benefits of your medication while staying as healthy as possible.
That said, everyone’s needs are different, and it’s always a good idea to work with a doctor or nutritionist to create a supplement plan that’s right for you.
Finding the right balance can greatly affect one’s mood, energy levels, lean muscle mass, and long-term success on GLP-1s.
Have you tried any supplements while on GLP-1s?
What worked (or didn’t) for you?
Leave a comment and share your experience, or contact us if you need personalized guidance on optimizing your health while on GLP-1 medication!
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