GLP-1 Support: 6 Essentials to Keep on Hand

If you take a glucagon-like peptide-1 (GLP-1) medication, you may have seen foods and supplements that claim to offer GLP-1 support. Some products are marketed to help with side effects, while others claim to provide nutrients that people taking GLP-1s may need. 

But there isn’t much research showing that these products have special benefits for people taking GLP-1 medications. That doesn’t mean they can’t be helpful. Some products may help with common GLP-1 concerns. Here, we’ll look at which GLP-1 support products may be worth considering and what to know before trying them. 

What are GLP-1-friendly products?

There’s no shortage of products that promise GLP-1 support. You may see vitamins, supplements, protein shakes, electrolyte drinks, and even foods marketed specifically for people taking GLP-1 medications.

There’s no standard definition of GLP-1 support. And most GLP-1 support supplements haven’t been studied to see if they provide special benefits for people taking GLP-1 medications.

Still, some GLP-1-friendly products may be helpful for specific side effects. For example, fiber can help with constipation, and protein shakes can make it easier to get enough protein when you’re eating less. We know these products can help with these needs in general. We just don’t have much research showing that they work differently or better for people taking GLP-1 medications.

So, you don’t necessarily need a product just because it says “GLP-1 friendly” on the label. It’s more useful to think about what you need help with and choose products based on those needs.

Anti-nausea treatments

Nausea is the most common GLP-1 side effect. You’re more likely to experience it when you first start taking a GLP-1 or after a dosage increase.

Many products that help with nausea in general may also provide relief from nausea related to taking a GLP-1. Experts recommend starting with natural options, like:

• Herbal teas, like peppermint tea

• Ginger

• Acupressure wristbands

They also recommend simple changes, like:

• Eating smaller meals

• Eating slowly

• Avoiding foods that make nausea worse

Talk with your healthcare team if these changes aren’t enough to relieve GLP-1-related nausea. They may suggest prescription medications that can relieve nausea without making other GLP-1 side effects worse. 

Vitamin supplements

It can be harder to get all the vitamins and minerals your body needs when you’re eating less.

Some people prefer to take a multivitamin to help make sure they’re getting the critical nutrients they need. But some nutrients to pay attention to include:

• Iron

• Calcium

• Magnesium

• Zinc

• Vitamin A

• Vitamin B1

• Vitamin C 

• Vitamin B12

• Vitamin D

• Vitamin E

• Vitamin K

Not everyone taking a GLP-1 needs to take vitamins and supplements. What matters more is whether a supplement provides nutrients you actually need in appropriate amounts.

Protein supplements

Eating enough protein is important for keeping your muscles and bones healthy during and after weight loss. How much protein you need depends on several factors, including your activity level, age, and overall health. Most people need between 80 mg to 120 grams of protein each day. 

You can get protein from foods like: 

• Fish

• Chicken

• Eggs

• Beans

• Tofu

• Yogurt 

But it can be hard to eat enough protein if your appetite is low or you get full after eating a small amount. That’s where a protein shake or powder can help. 

Constipation treatments

Constipation is another common GLP-1 side effect. GLP-1 medications slow digestion, which can lead to constipation. Plus, eating and drinking less can mean you’re getting less fiber and fluid. This can also make constipation worse. 

Drinking enough water and slowly adding fiber-rich foods to your diet may help ease constipation. If that’s not enough to ease constipation, experts recommend trying:

• A fiber supplement

• Over-the-counter (OTC) stool softeners

• OTC polyethylene glycol (Miralax)

Electrolyte drinks and water

Staying hydrated keeps you healthy and can help with some GLP-1 side effects, like constipation. But it may be harder to drink enough fluids while taking a GLP-1 medication if you feel full quickly. Vomiting or diarrhea can also cause you to lose fluids, which increases your risk of dehydration. 

Most people should aim for around 2 L to 3 L of fluid each day while taking GLP-1 medications. 

Water is the best choice for staying hydrated for most people taking GLP-1s. Electrolyte drinks may be helpful if you have vomiting or diarrhea while taking a GLP-1. But most people don’t need to add electrolyte packets or powders to their water just because they’re taking a GLP-1.

What about GLP-1-friendly foods?

Foods labeled “GLP-1 friendly” are showing up on store shelves. They may promise more protein, more fiber, smaller portions, or other features aimed to help people taking GLP-1 medications. But these labels are usually just a marketing strategy. 

That doesn’t mean these foods can’t be good choices. A high-protein snack may be helpful if you’re having trouble getting enough protein. And high-fiber food may help you get more fiber in your diet. But you can get those same nutrients from foods that don’t have “GLP-1” noted on the package.

Focus on your nutrition needs rather than looking for a special GLP-1 label. 

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Written by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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