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GLP-1 medications have become a popular choice for weight loss, with nearly 12% of American adults reporting that they’ve used them to help manage their weight. While medications like Ozempic®, Wegovy®, and Zepbound® are particularly effective at curbing appetite and helping people manage their food intake, the reduced appetite and smaller portion sizes they create can sometimes make it challenging to get all the nutrients your body needs from food alone. This is why many providers discuss supplementation alongside GLP-1 therapy as part of overall nutrition planning.
Disclaimer: These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
Why nutrient support matters while taking GLP-1 medications
GLP-1 medications work by mimicking the naturally occurring glucagon-like peptide-1 hormone in your body that regulates blood sugar and appetite. These hormones help to regulate appetite, blood sugar, and the speed of digestion. GLP-1 medications aid these hormones further by slowing down the digestive process, helping you feel fuller longer, which can signal feelings of fullness and reduce the desire to eat. While these effects are helpful for weight loss, they also mean you’re likely eating less food overall and may feel full after just a few bites.
When you’re consistently eating smaller portions, it can be harder to meet your daily nutritional needs. This reduced intake can potentially lead to nutrient gaps that affect various aspects of your health. Some people experience side effects like fatigue, constipation, or digestive discomfort. Others notice changes in their hair, skin, or energy levels as their body adjusts to the medication and lower calorie intake.
During weight loss, your body needs adequate nutrition to help support muscle maintenance, bone health, and energy levels. This is when many providers suggest targeted supplementation, as it may help support your nutritional intake during your weight-loss journey.
Supplements commonly considered while on GLP-1
People experience GLP-1 medications in very different ways. As appetite and eating habits change, some notice new nutritional needs, while others don’t need to adjust much at all. Supplements aren’t automatically necessary and you should discuss any changes with your doctor first.
Protein for muscle support and satiety
Protein is one of the most important nutrients to prioritize in your overall diet, with or without taking GLP-1 medications. However, when you’re losing weight, your body may break down muscle tissue along with fat if you’re not getting enough protein. Maintaining muscle mass is important because it supports metabolic function, physical strength, and overall body composition.
Many people find it challenging to eat enough protein when their GLP-1s reduce their appetite. Feeling full more quickly can make it harder to consume protein-rich foods like meat, fish, eggs, or legumes. This is why protein supplements can be particularly helpful. Protein drinks or protein powder are especially popular, because they’re often more convenient and have different available flavors, like chocolate, and protein sources, such as plant-based protein.
Fiber for digestive health and constipation support
Constipation is a commonly reported side effect of GLP-1 medications. Because these medications can slow down digestion, food may move more slowly through your intestines, which can contribute to constipation. Additionally, when eating less overall, this naturally means less fiber is consumed, which is essential for regular bowel movements.
Fiber helps your digestive system move smoothly and supports gut health. It adds bulk to stool and assists in maintaining regularity. For constipation-like feelings, some individuals choose to use fiber supplements to help support digestive regularity, especially on days when they’re eating very little or struggling to consume fiber-rich foods like fruits, vegetables, and whole grains.
Magnesium
Magnesium plays multiple important roles in your body, including supporting muscle function, nerve signaling, and digestive health. It’s particularly relevant for those on GLP-1 medications, as many providers may recommend it for digestive comfort and overall nutrient intake.
Magnesium helps relax the muscles in your digestive tract and can draw water into your intestines, both of which support regular bowel movements. It also plays a role in normal cellular energy processes. When food intake drops, magnesium intake often decreases as well. To increase your magnesium levels, your provider may recommend that you take magnesium glycinate, which is a well-absorbed form that tends to be gentle on the stomach.
Calcium and vitamin D for bone health
During weight loss, especially rapid weight loss, bone health can be a concern since many don’t eat enough dairy, fortified foods, and other calcium-rich foods, which may promote bone health. Even when consuming calcium-rich foods, vitamin D may be lacking, which helps with calcium absorption. Because of the relationship between the two, it’s common to take both supplements to help support bone health during weight loss.
B vitamins and energy support
When appetite and portion sizes drop, some people may not get enough B vitamins, particularly vitamin B12, from food alone. These vitamins help convert food into usable energy, support the production of red blood cells that carry oxygen through the body, and keep your nerves functioning properly.
When eating less meat, fortified grains, or other B-vitamin-rich foods, these nutrients can decline, which may contribute to lower energy levels. While less energy can have multiple causes, taking enough vitamin B may support normal energy levels and nervous system function.
Omega-3s for heart and inflammation support
Omega-3 fatty acids, found primarily in fatty fish, support cardiovascular health and may help support a normal inflammatory response in the body. During GLP-1 treatment, overall fat consumption often decreases as portion sizes shrink. This can mean lower intake of healthy fats like omega-3s. These essential fatty acids support heart health, which is particularly important during weight loss when the body undergoes metabolic changes. They also play a role in brain function and support overall wellness.
Probiotics and ginger for digestive comfort
Digestive changes are common when starting GLP-1 medications. Some individuals experience bloating, nausea, or general digestive discomfort as their body adjusts to slower gastric emptying. Probiotics are often used to support gut health and digestive balance. In addition, many cultures have traditionally used ginger to support digestive comfort. Some formulations combine probiotics and ginger for individuals looking to support digestive comfort during GLP-1 treatment.
Supplements often considered for hair and skin health
Rapid or significant weight loss can sometimes affect hair and skin health. Some people notice hair thinning, changes in skin texture, or weaker nails during their weight-loss journey. While these changes are usually temporary and related to overall caloric restriction rather than the medication itself, many people consider certain supplements to help support hair and skin health during this time..
Biotin and vitamin C
Biotin and vitamin C play a role in overall nutrient support during weight loss. Biotin is well-known for its role in supporting hair, skin, and nail health, while vitamin C is important for collagen production and overall skin health. It’s worth noting that hair changes during weight loss are typically related to overall nutrient intake and the stress weight loss places on the body, rather than a single vitamin deficiency. This is why it’s so important to maintain a balanced diet that provides a wide range of nutrients throughout your weight-loss journey.
Collagen
Collagen is the most abundant protein in your body and plays a role in skin elasticity, joint health, and tissue repair. As we age and during periods of weight loss, collagen production can decline. As a result, some people choose to use collagen supplements to support skin health and overall wellness during periods of weight changes.
Important safety and provider guidance
Before starting any new supplement while taking GLP-1 medications, it’s essential to consult your healthcare provider. They can help determine whether supplementation is appropriate for your situation, check for potential interactions with your medications, and ensure your supplement plan aligns with your overall treatment goals. Your provider may recommend checking for specific nutrient deficiencies through blood work, which can guide your supplementation more precisely. It’s also wise to introduce supplements gradually and monitor how your body responds, rather than starting everything at once.
Beyond choosing the right supplements, how you take them also matters. Fat-soluble vitamins like vitamins A and E require dietary fat for proper absorption. This means you need to consume these vitamins alongside foods that contain some fat. This is another reason why maintaining a balanced diet, even with smaller portions, remains important with GLP-1 treatment.
Getting ongoing support during your GLP-1 journey
Supplementation is one part of supporting your GLP-1 therapy journey, but it’s not the whole picture. How you eat within a smaller appetite matters just as much, as well as staying hydrated, moving your body, and paying attention to how you feel as treatment progresses. Regular check-ins with your healthcare team help bring all of these pieces together, so your approach evolves alongside your body and goals.
Digital health platforms like Shed are designed to support individuals using GLP-1 medications by providing educational resources and facilitating access to licensed providers. When you have access to healthcare professionals who understand both the medication and the nutritional side of weight loss, the experience tends to feel more supported, which may help support long-term consistency
FAQs about taking supplements while on a GLP-1
Why are supplements often recommended while taking GLP-1 medications?
Providers often recommend supplements during GLP-1 therapy because these medications can significantly reduce appetite and overall food intake. While GLP-1s focus on weight loss, this may make it harder to get enough essential nutrients from your diet alone. Supplements may help support energy levels, muscle maintenance, digestion, and overall wellness during this period of reduced intake, especially when weight loss is rapid or sustained.
Which supplements do people take while on GLP-1?
Patients taking GLP-1 medications commonly ask about supplements that support muscle, digestion, bone health, and energy. Protein, fiber, magnesium, calcium, vitamin D, vitamin B12, omega-3s, and digestive support supplements frequently come up in these conversations. These supplements are often discussed as ways to help support nutritional intake as eating habits change.
Do GLP-1 medications cause nutrient deficiencies?
GLP-1 medications do not directly cause nutrient deficiencies, but they can indirectly contribute to them by reducing appetite and portion sizes. Over time, consistently eating less may lower intake of certain vitamins, minerals, and macronutrients. This is why some choose to monitor their nutrition more closely or discuss supplementation with a provider while on GLP-1 therapy.
Is protein intake important while on GLP-1?
Protein intake is often emphasized during GLP-1 weight loss, as it helps support muscle maintenance as body weight decreases. When calorie intake is lower, it can be more challenging to consume enough protein through meals alone. Supporting protein intake may help maintain lean muscle, support metabolic function, and promote satiety during treatment.
Are hair loss and skin changes common on GLP-1?
Hair thinning or skin changes can sometimes occur during significant or rapid weight loss, regardless of the method used. These changes are often related to overall calorie and nutrient intake rather than GLP-1 medications themselves. Some people choose to take biotin, vitamin C, and collagen to help support hair and skin health during this time, but maintaining balanced nutrition is typically the most important factor.
Should I talk to a provider before starting supplements on a GLP-1?
It’s generally recommended to speak with a healthcare provider before starting any new supplements while on GLP-1 therapy. A provider can help determine whether supplementation is appropriate, check for potential interactions, and ensure supplements align with your treatment plan.
Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult a licensed healthcare provider before starting or changing any medication, supplement, or treatment plan. Individual results may vary. These statements have not been evaluated by the U.S. Food and Drug Administration. Supplements discussed are not intended to diagnose, treat, cure, or prevent any disease.
