The 6 supplements you may need if you’re on a GLP-1

When people talk about side effects of GLP-1s, it’s usually uncomfortable GI symptoms. But these meds may be causing issues in your body that are less obvious — and certain nutrients can help. While it’s always best to get them from food, supplements can help fill in the gaps. “Because your food intake is decreased while taking a GLP-1, there’s a higher potential risk for micronutrient deficiency,” says Michelle Cardel, MS, RD, Ph.D.

Here are common supplements that can help with a healthier weight-loss journey.

A significant, scary, and common impact from losing weight is also losing bone mass, which can set you up for fractures or broken bones. And as you eat less while on the medication, you may not be getting enough calcium and vitamin D from your diet to combat that (strength training can also help reduce bone density loss). Try to get calcium through dairy products, sardines, dark green leafy vegetables, tofu, and fortified cereals and drinks. For those who are unable to get enough calcium through food, a daily 500 mg calcium supplement may be recommended, says Cardel, which should be paired with vitamin D to help with absorption.
Learn more about the benefits of strength training on a GLP-1

Again, eating less means you may not be getting enough nutrients, which can cause your body to lose not just fat, but muscle mass. Protein, when paired with strength training, may help minimize muscle loss. Alongside adequate caloric intake, protein can also help with hair loss. It is recommended that people on a GLP-1 should be consuming 1 gram of protein per kilogram of body weight. While it’s best to meet this target through foods such as fish, chicken, eggs, tofu, and legumes, you may need to add a protein supplement, like dairy-based whey protein or plant-based pea protein. Along with a high-protein diet with a big variety of fruits and vegetables, you also want to make sure you’re consuming an adequate number of calories to prevent rapid weight loss, which leads to more hair loss. It may also help to take a quality multivitamin or a comprehensive Vitamin B complex vitamin.

Incorporating whole foods, such as fruits and vegetables, can help you meet your daily vitamin needs. However, when intake is lower on a GLP-1, a multivitamin can help you maintain at least a baseline of these nutrient levels. We recommend choosing a multivitamin with at least 400 IU of vitamin D.

Learn more about the importance of protein on a GLP-1

One of the most common gastrointestinal side effects of a GLP-1 is constipation. Make sure you’re drinking enough water and eating enough fiber through fruits and veggies, nuts, seeds, beans, legumes, and whole grains. You can try adding one teaspoon a day of a psyllium husk fiber supplement (like Metamucil), potentially increasing to 2-3 teaspoons per day; if necessary you can also add a magnesium citrate (350 milligrams) powder dissolved in water before bedtime.

Learn more about alleviating constipation on a GLP-1

Before starting a new supplement, talk to your doctor or Registered Dietitian about your risk factors, blood test results, and diet to see if it's a right fit for you.

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