So, you’re on a GLP-1 receptor agonist like Ozempic, Wegovy, or Mounjaro—maybe for weight loss, maybe for diabetes. These drugs are revolutionizing health, but they’re also changing how your body absorbs nutrients, builds muscle, and processes food. The last thing you want is to lose weight and end up weak, tired, or nutrient-deficient.
That’s where supplements come in. Here’s how to protect your health while getting the most out of your medication.
1. Vitamin B12 – Don’t Let Deficiency Sneak Up on You
🔹 Why: GLP-1 meds slow down your digestion, which also slows the absorption of vitamin B12. Over time, a deficiency can lead to fatigue, brain fog, nerve damage, and even mood swings. If you’re already low in B12 (which is common in vegetarians, older adults, and people on acid reflux meds), GLP-1 drugs can make it worse.
🔹 Fix: Take 500–1000 mcg daily or get it from B12-rich foods like meat, eggs, and dairy[1][2].
2. Protein – Protect Your Muscles While Losing Weight
🔹 Why: Here’s a reality check—for every pound you lose, up to 25% of it can come from muscle. Less muscle means a slower metabolism, lower energy, and, ironically, a harder time keeping weight off. Since GLP-1 meds curb appetite, many people just don’t eat enough protein, making muscle loss even more likely.
🔹 Fix: Add 20–30g of protein per serving using whey, plant-based, or collagen protein powders. Prioritize high-protein meals, even if you're eating less[2][5][8].
3. Fiber – Keep Things Moving
🔹 Why: One of the most common GLP-1 side effects? Constipation. These drugs slow digestion, which can leave you feeling bloated and sluggish. Fiber not only helps with digestion, but it also keeps blood sugar steady and supports gut health.
🔹 Fix: Slowly increase fiber intake with psyllium husk, chia seeds, or prebiotic fiber. Just make sure you drink plenty of water—fiber without hydration can make constipation worse[2][5][8].
4. Multivitamins – Fill in the Gaps
🔹 Why: Eating less means missing out on key nutrients like A, C, D, E, zinc, and selenium, which play a role in immunity, energy, and metabolism. Over time, this can lead to fatigue, hair loss, and weakened immunity.
🔹 Fix: Take a high-quality multivitamin daily with food for better absorption[2][5][8].
5. Probiotics – Gut Health Matters
🔹 Why: Since GLP-1 meds change how food moves through your digestive system, your gut bacteria can take a hit. That can lead to bloating, irregularity, and poor nutrient absorption. Probiotics help restore balance and improve digestion.
🔹 Fix: Look for probiotic strains like Akkermansia muciniphila or Saccharomyces boulardii, which specifically support gut health during weight loss[3][5][8].
6. Magnesium – The Underrated MVP
🔹 Why: Magnesium is involved in over 300 biochemical reactions, including muscle function, nerve health, and blood sugar control. It can also help with muscle cramps and constipation—both common on GLP-1 medications.
🔹 Fix: Take magnesium citrate or glycinate as directed to support metabolic health and digestion[5].
7. BCAAs – Preserve Muscle While Shedding Fat
🔹 Why: If you’re losing weight, you’re also losing muscle—unless you actively prevent it. Branched-chain amino acids (BCAAs), especially leucine, help preserve muscle mass and support recovery after exercise. They also help with energy and performance, which can dip when you're eating less.
🔹 Fix: Take 2.5g of leucine before or after workouts to prevent muscle breakdown[8].
8. Creatine – Energy & Muscle Retention
🔹 Why: Creatine is one of the most researched and effective supplements for muscle and brain health. It helps muscles retain strength and energy, which is critical when eating less. It can also protect against muscle loss—something GLP-1 users need to be proactive about.
🔹 Fix: Take 5g of creatine monohydrate daily, even on rest days, to maintain muscle mass and strength[8].
Bonus: Metabolic Support Supplements
Some natural compounds like berberine (sometimes called "Nature’s Ozempic") and resistant starch can further enhance GLP-1 responses. However, research is still limited, so talk to your doctor before adding these[3][4][7].
The Takeaway:
If you’re using GLP-1 meds, you need a strategy to protect your muscle, gut, and nutrient levels while still reaping the benefits of weight loss. The best way? B12, protein, fiber, multivitamins, probiotics, magnesium, and muscle-supporting supplements like creatine and BCAAs.
📌 Before starting anything new, check with your doctor. But if you want to feel your best while taking these meds, these supplements should be on your radar.
