If you’re taking a GLP-1 medication like Ozempic, or Moujaro the best supplements to take are usually the ones that help protect muscle, fill nutrient gaps, support hydration, and reduce common side effects like fatigue or constipation. For many people, that means prioritizing protein, a multivitamin, magnesium, electrolytes, and omega-3s.
GLP-1 medications have changed the conversation around WEIGHT LOSS and metabolic health. Prescriptions for these drugs, called GLP-1 agonists, have increased by about 58.7% in the past five years.
For some, they feel like a breakthrough after years of struggling with blood sugar issues, metabolic dysfunction, or weight gain despite dieting and other approaches.
But the experience of using these medications isn’t always straightforward. Certain side effects are common when using GLP-1s, like fatigue, nausea, constipation, muscle loss, hair loss, or weakness. Others lose weight quickly but feel worse physically or even mentally.
Because GLP-1 drugs suppress appetite and slow digestion, they can also reduce nutrient intake and alter how nutrients are absorbed. That’s why choosing the right supplements to take while on GLP-1 can make a major difference in how you feel.
So, which supplements should you take while on GLP-1 medications to support your body properly?
3% when taking a placebo). Real-world studies show an average weight loss of around 32 lbs., although results vary based on someone’s body size.
However, the same mechanisms that reduce someone’s appetite can also create nutritional challenges.
Because many people eat significantly less—such as 35% fewer total calories4 while taking these medications, according to recent research—it becomes especially important to prioritize a nutrient-dense diet in order to limit deficiencies and the side effects they can cause.
Some analyses estimate that 15–40% of weight lost on GLP-1 drugs may come from lean mass5, including muscle, rather than fat. This is why protein intake and resistance training are strongly recommended during treatment.
Best supplements to take while on GLP-1:
- Protein
- Multivitamin
- Magnesium
- Electrolytes
- Omega-3s
Why Nutrient Needs Change on GLP-1 Medications
GLP-1 medications can be incredibly effective for supporting weight loss and blood sugar balance, but they also change how you eat in ways that can affect your nutrition.
These medications work in part by slowing digestion, increasing fullness, and reducing appetite. That is a big reason they help with weight loss. But it also means many people eat less food overall, skip meals more often, or struggle to tolerate larger meals. When that happens, it becomes much easier to fall short on the protein, vitamins, minerals, and electrolytes your body needs to function well.
This is where problems can start.
When nutrient intake drops too low while on GLP-1, you may be more likely to experience:
- fatigue
- weakness
- constipation
- muscle loss
- hair shedding
- poor recovery
- low energy
- slower metabolism
For women, the stakes can be even higher. Women are already more vulnerable to issues like low iron, inadequate protein intake, and nutrient gaps that affect energy, hormones, hair, skin, and overall resilience. Add appetite suppression and rapid weight loss to the mix, and those gaps can become more noticeable.
Protein is one of the biggest concerns. If you are eating less but not prioritizing protein, your body may lose lean muscle along with body fat. That can affect strength, metabolic health, and how you feel day to day. Beyond protein, lower food intake can also make it harder to get enough B vitamins, vitamin D, magnesium, zinc, and other key nutrients that support energy production, muscle function, and recovery.
That does not mean GLP-1 medications are a problem. It means your nutrition strategy needs to be more intentional while taking them.
The goal is not just to eat less. The goal is to protect muscle, maintain energy, support metabolism, and give your body the nutrients it needs to stay strong during weight loss. That is why a targeted approach to protein, nutrient-dense foods, and the right supplements can make such a meaningful difference while on GLP-1.
What GLP-1 Medications Do In the Body (How They Work)
GLP-1 (which stands for glucagon-like peptide-1) is a hormone released by the intestines after eating. It’s involved in regulating your appetite, blood sugar, and digestion.
All of us produce GLP-1, even when we don’t take medications. GLP-1 medications mimic this natural hormone and make its effects much stronger, which helps to:
- Slow gastric emptying
- Increase feelings of fullness
- Reduce appetite and cravings, which lowers calorie intake
- Improve insulin sensitivity
- Lower blood sugar levels levels
Because people usually feel less hungry and eat fewer calories while taking GLP-1s, they typically lead to weight loss and improved metabolic health. In fact, GLP-1 medications produce some of the largest weight loss results2 seen with pharmaceutical treatments.
Average weight loss is usually 15–25% of someone’s total body weight3 after about one year (compared with about 2–3% when taking a placebo). Real-world studies show an average weight loss of around 32 lbs., although results vary based on someone’s body size.
However, the same mechanisms that reduce someone’s appetite can also create nutritional challenges.
Because many people eat significantly less—such as 35% fewer total calories4 while taking these medications, according to recent research—it becomes especially important to prioritize a nutrient-dense diet in order to limit deficiencies and the side effects they can cause.
Some analyses estimate that 15–40% of weight lost on GLP-1 drugs may come from lean mass5, including muscle, rather than fat. This is why protein intake and resistance training are strongly recommended during treatments.
Best Supplements to Take While on GLP-1
Quick Comparison: Best Supplements to Take While on GLP-1
| Supplement | Why it helps on GLP-1 | Best for | Common caution |
| Protein | Protects muscle, supports metabolism, and helps maintain strength during weight loss | Low appetite, rapid weight loss, active women, midlife women, and anyone struggling to eat enough | Check with your clinician if you have kidney disease or have been told to limit protein |
| Multivitamin | Helps cover common nutrient gaps when calorie intake and food variety drop | Women wanting stronger daily nutrient support, especially for energy, hair, skin, and metabolism | Iron and some nutrients may not be right for everyone; medication timing can matter |
| Magnesium | Can help with constipation, sleep, muscle tension, and fatigue | Women with bowel changes, poor sleep, stress, or muscle cramps | Some forms can upset digestion; use caution with kidney disease |
| Electrolytes | Helps support hydration, energy, and muscle function when intake is low | Women feeling lightheaded, weak, depleted, or poorly hydrated | Not ideal for everyone with sodium or potassium restrictions |
| Omega-3s | Supports heart, brain, mood, and inflammation balance | Women who do not eat enough fish or want broader metabolic support | Use caution with blood thinners or bleeding concerns |
