Navigating Your Wellness Journey: Top Supplements to Consider While on GLP-1 Medications

Written By Alexis Silence

Taking GLP-1 medications like Semaglutide (Wegovy) or Tirzepatide (Mounjaro) can be a powerful tool for weight management and metabolic health. These medications work by mimicking natural hormones that regulate appetite and blood sugar. While highly effective, they can also bring about changes in your body, including reduced appetite and digestive shifts.

To optimize your health and ensure you’re getting the nutrients you need, supplementing your diet can be a smart move. But remember — supplements are meant to complement a healthy diet, not replace it. Nutrient-rich whole foods should always come first!

Here are the top supplements I recommend, why they’re beneficial, and general guidance on amounts:

Essential Trio for GLP-1 Users

Multivitamin: Your Daily Nutritional Safety Net

Why it’s beneficial: GLP-1 medications often lead to a significant reduction in appetite. While this aids weight loss, it can also make it harder to consume enough calories and, consequently, all the essential vitamins and minerals your body needs. A high-quality multivitamin acts as daily insurance, helping fill nutritional gaps.
Amount: Follow the dosage on your chosen multivitamin, typically one serving per day. Look for formulations with good levels of B vitamins, Vitamin D, iron, and zinc.

Fiber: Keeping Your Digestion Smooth

Why it’s beneficial: GLP-1 medications slow the digestive process, which can lead to constipation. Soluble fiber helps soften stool and promote regular bowel movements. It also contributes to feelings of fullness and can support blood sugar management. Aim for a total of 25 grams for women or 38 grams for men daily from food and supplements.
Amount: Start with 5–7 grams of fiber from a supplement (such as psyllium husk or a prebiotic blend) once or twice daily, mixed with plenty of water. Gradually increase as tolerated to avoid discomfort.

Creatine: Preserving Your Muscle Power

Why it’s beneficial: With rapid weight loss, there’s a risk of losing not just fat, but also valuable lean muscle mass. Some studies suggest that a significant portion of weight lost on GLP-1s may be muscle. Creatine, especially when combined with resistance training and adequate protein intake, helps preserve muscle mass, enhance strength, and improve workout recovery.
Amount: A common maintenance dose is 3–5 grams of creatine monohydrate daily. Best taken during or after exercise. It’s tasteless and can be added to your water bottle.

Supporting Your Heart and Gut

Fish Oil (Omega-3s): For a Healthy Heart

Why it’s beneficial: Omega-3 fatty acids (EPA and DHA) are well-known for their cardiovascular benefits. They can lower triglycerides, support healthy blood pressure, and reduce inflammation. Since cardiovascular health is a key concern for many GLP-1 users, fish oil can be an excellent addition.
Amount: Look for a supplement providing at least 1,000 mg of combined EPA and DHA daily.

Probiotics: Nurturing Your Gut Microbiome

Why it’s beneficial: GLP-1 medications can sometimes cause side effects like nausea, bloating, or changes in bowel habits. Probiotics introduce beneficial bacteria to your gut, which may help ease these symptoms and support a balanced microbiome.
Amount: Choose a reputable brand with multiple strains and at least 10–20 billion CFUs (colony-forming units) daily.

Essential Minerals and More

Magnesium: More Than Just Muscle Function

Why it’s beneficial: Magnesium is a powerhouse mineral involved in hundreds of processes, including metabolism, muscle and nerve function, and sleep regulation. Certain forms, like magnesium citrate, may also help manage constipation — a potential GLP-1 side effect.
Amount: Dosage depends on the form. A healthcare provider can help tailor the right amount for your needs.

Vitamin D: A Crucial Supplement for Bone & Immune Health

Why it’s beneficial: Vitamin D supports bone health by helping your body absorb calcium, and it’s also key for immune function, mood, and muscle health. Low Vitamin D levels are common in people with obesity, many of whom use GLP-1 medications. Rapid weight loss may further affect Vitamin D storage and release in the body.
Amount: Dosages vary depending on your current levels, but a common supplemental dose is 1,000–2,000 IU per day. It’s highly recommended to get your Vitamin D levels checked by a provider.

Protein Powder: Your Muscle-Building Ally

Why it’s beneficial: While not a vitamin or mineral, protein intake is absolutely critical on GLP-1 medications. Reduced appetite can make it difficult to consume enough protein from food alone, which increases the risk of muscle loss. Protein powder offers a convenient way to boost intake, supporting muscle preservation and satiety.
Amount: Aim for up to 1.6 grams of protein per kilogram of your target body weight daily. A scoop of protein powder (typically 20–30 grams) can easily help you reach this goal.

Important Considerations

  • Personalized Guidance Matters: Before starting any new supplement regimen, it’s essential to work with a healthcare provider. I can provide personalized recommendations tailored to your health history, current medications, and specific wellness goals.

  • Choose Quality Products: Not all supplements are created equal. I guide patients toward reputable, third-party tested products to ensure purity, potency, and safety.

  • Food Comes First: Supplements are designed to complement a nutrient-rich, whole-food diet, not replace it. A balanced diet remains the foundation of your health.

By thoughtfully incorporating supplements with a healthy diet and regular activity, you can better support your body, protect muscle, and optimize your wellness on your GLP-1 journey.

Schedule a Consultation

For the safest and most effective results, supplements should be personalized. I encourage you to schedule a consultation with me so we can review your labs, goals, and lifestyle together. I’ll provide specific product recommendations based on third-party testing, ensuring your supplement plan is both effective and safe for your unique needs.

Sources

Alexis Silence
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