Nutrition, Supplements, and Lifestyle Strategies to Support Your Health on GLP-1 Medications
GLP-1 medications such as semaglutide and tirzepatide have redefined the way many people approach weight management. By regulating appetite, and blood sugar, they can enhance meaningful weight loss and improve markers of metabolic health.
But weight loss is not only about losing body fat.
When appetite decreases, food intake often decreases too. Eating less can mean fewer calories, but it can also mean lower intake of the nutrients the body depends on. If left unaddressed, this may affect muscle, digestion, energy, and long-term health outcomes (1).
This is where nutrition, lifestyle, and targeted supplementation come in.
What Are GLP-1 Medications
GLP-1 stands for glucagon-like peptide-1, a hormone naturally released in the gut after eating. It helps regulate blood sugar, slows gastric emptying, and signals fullness to the brain. GLP-1 receptor agonist medications mimic this hormone to produce similar effects at a greater magnitude and duration.
Semaglutide works primarily through the GLP-1 pathway. Tirzepatide activates both GLP-1 and GIP receptors.
GIP (glucose-dependent insulinotropic polypeptide) is another gut hormone involved in appetite regulation, insulin release, and energy metabolism. Activating both pathways appears to create a stronger metabolic signal than targeting GLP-1 alone (2).
Clinical trials show average weight reductions of around 15% after 68 weeks (3).
The scale does not show what type of weight is being lost. Alongside fat, some people also lose lean mass, which is crucial for strength, metabolism, mobility, and long-term health (1,3).
Can GLP-1 Medications Cause Nutrient Deficiencies
GLP-1 medications do not directly deplete nutrients. The concern is that when you eat less food, you take in fewer nutrients.
Some people also experience nausea, vomiting, constipation, diarrhoea, or food aversions, which can make consistent nutrition more difficult (3). A cross-sectional study of GLP-1 users found that actual dietary intake fell short of recommendations for protein, fibre, and several key micronutrients (1,4).
Not everyone taking a GLP-1 medication will develop a deficiency. But nutrition should be monitored more intentionally, especially if appetite is very low, weight loss is rapid, or meals become repetitive. Blood testing and guidance from a healthcare professional remain the most reliable ways to identify true deficiencies.
Why Muscle Preservation Matters
Losing body fat can improve metabolic health, but losing too much muscle may work against long-term outcomes.
Muscle supports strength, mobility, glucose regulation, resting energy expenditure, and healthy ageing. Research suggests that lean mass can account for a meaningful proportion of total weight lost during GLP-1 treatment (1,3). This is why many experts recommend combining GLP-1 therapy with structured nutrition and resistance training.
The Foundations: What Matters Most
Before supplements, the foundation should be food, movement, hydration, and recovery.
Prioritise Protein
Protein is the most important nutritional focus during GLP-1-supported weight loss. Appetite suppression can make adequate intake harder to achieve, and observed protein intake among GLP-1 users often falls below recommended targets (4).
A practical goal for many adults is around 1.2-2.0 g of protein per kilogram of body weight per day, depending on body composition, activity level, age, and medical history. This is higher than general population guidance because the goal during weight loss is not only to lose weight, but to preserve lean mass (4,5).
Because appetite may be low, protein is often easiest to manage when spread across the day. Small, protein-rich meals tend to be more tolerable than large ones. Good options include eggs, Greek yoghurt, fish, chicken, tofu, tempeh, legumes, lean meat, and protein powders.
Resistance Training
Resistance training is one of the most effective ways to protect muscle during weight loss (1).
Two to four sessions per week using weights, resistance bands, machines, or bodyweight exercises can help maintain strength and lean mass. The most important variable is progressive challenge over time. As the body changes, training should continue to give muscle a reason to stay.
Prioritise Fibre and Colourful Plant Foods
Fibre supports digestion, bowel regularity, satiety, cholesterol balance, and the gut microbiome. This is especially relevant because constipation and changes in bowel habits are common during GLP-1 treatment (1,3)
Many fibre-rich foods also provide antioxidants and polyphenols, plant compounds that contribute to cellular health, healthy ageing, and normal inflammatory balance. Berries, colourful vegetables, beans, chia seeds, flaxseed, whole grains, herbs, spices, green tea, and cocoa are good sources.
Fibre should be increased gradually and paired with adequate fluid to avoid worsening bloating or constipation.
Stay Hydrated
Lower appetite often means lower fluid intake. Hydration aids digestion, energy, exercise performance, and bowel regularity.
For people eating much less, sweating heavily, or experiencing nausea or vomiting, electrolytes may also be worth considering. A simple option is adding a small pinch of mineral-rich sea salt to water to increase sodium and trace mineral intake without the sugar load found in many commercial electrolyte drinks.
The GLP-1 Support Stack
Supplements can help fill gaps, but they work best when the basics are already in place.
Creatine Monohydrate
Best for: strength, training performance, and lean mass support
Creatine supports rapid energy production during high-intensity exercise and may help preserve or increase lean mass when paired with resistance training (6,7).
For people taking GLP-1 medications, its value lies in making resistance training more effective and enhancing muscle function during weight loss. A standard daily dose is 3-5 g of creatine monohydrate (7).
Vitamin D3 K2
Best for: bone health, immune function, muscle function, and deficiency support
Low vitamin D status is already common, and reduced food intake during GLP-1 treatment may make it more difficult to maintain adequate vitamin D status through diet alone (1).
A daily intake of 1,000-2,000 IU (25-50 μg) of Vitamin D3 is commonly used for maintaining healthy vitamin D status, although individual needs vary (4,11). Higher-dose supplementation has been studied in some populations, including people with obesity or metabolic risk, but should be guided by blood testing and healthcare supervision (1).
Magnesium
Best for: muscle function, sleep, hydration, and energy metabolism
Magnesium is required for energy production, muscle function, nervous system regulation, and electrolyte balance (1). Many adults already consume less magnesium than recommended, and lower food intake during GLP-1 treatment can make this more likely (4,12).
The Magnesium 1-A-Day Mix provides 375 mg of magnesium from five highly bioavailable forms in a single daily serving. Mixed with water, it also offers a practical way to increase hydration alongside magnesium intake. For broader electrolyte support, a small pinch of mineral-rich sea salt can be added to the same glass.
Omega-3 Fatty Acids
Best for: heart health, muscle quality, and metabolic health
Omega-3 fatty acids, particularly EPA and DHA, maintain cardiovascular and inflammatory health. During GLP-1 treatment, they may also be relevant for muscle quality and broader cardiometabolic support (1).
People who eat little or no oily fish may benefit from supplementation. A practical target often used for cardiometabolic support is 1-2 g per day of a combined EPA and DHA Omega 3 Supplementation (1).
Probiotics
Best for: digestive support and gut microbiome balance
Probiotics have been shown to help with bowel regularity and gut health in some individuals, although effects vary by strain, dose, and person (10). The most studied probiotic strains belong to the Lactobacillus and Bifidobacterium species.
Collagen Peptides
Best for: skin elasticity, connective tissue, joints, and tendons
With rapid weight loss and changes in body composition, many people become more aware of skin elasticity and connective tissue support. Collagen peptides provide amino acids found in skin, tendons, ligaments, cartilage, and other connective tissues.
Marine collagen is primarily type I collagen and is most often used for skin elasticity and hydration support (9). Bovine collagen usually provides types I and III, making it a broader option for joints and connective tissue (8).
The Takeaway
GLP-1 medications are most effective when paired with intentional nutrition and lifestyle changes. Before supplements, the foundation should be food, movement, hydration, and recovery. As appetite drops, it becomes more important to prioritise enough protein, fibre, vitamins, and minerals, while strength training helps protect lean mass during weight loss (1,3).
For most people, supplements are best used to fill the gaps around that foundation. Protein, creatine, vitamin D3, magnesium, and omega-3 and collagen can provide more targeted support for muscle, nutrient status, cardiometabolic health, and connective tissue.
The aim is to protect muscle, maintain nutrient status, and aid digestion, so the habits built during treatment can carry forward afterwards.
Read more of our previous articles: How does obesity influence longevity?, What is an optimal longevity diet?, Where Do You Want to Be in the Last Decade of Your Life?
Literature Sources
- Johnson BVB, Milstead M, Kreider R, Jones R. Dietary supplement considerations during glucagon-like peptide-1 receptor agonist treatment: a narrative review. Obesity Pillars. 2025;16:100209. doi:10.1016/j.obpill.2025.100209
- Yao H, Zhang A, Li D, et al. Comparative effectiveness of GLP-1 receptor agonists on glycaemic control, body weight, and lipid profile for type 2 diabetes: systematic review and network meta-analysis. BMJ. 2024;384:e076410. doi:10.1136/bmj-2023-076410
- Wilding JPH, Batterham RL, Calanna S, et al. Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine. 2021;384(11):989-1002. doi:10.1056/NEJMoa2032183
- Johnson B, Milstead M, Thomas O, McGlasson T, Green L, Kreider R, Jones R. Investigating nutrient intake during use of glucagon-like peptide-1 receptor agonist: a cross-sectional study. Frontiers in Nutrition. 2025;12:1566498. doi:10.3389/fnut.2025.1566498
- Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. American Journal of Clinical Nutrition. 2016;103(3):738-746. doi:10.3945/ajcn.115.119339
- Delpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO. Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: systematic review and meta-analysis. Nutrition. 2022;103-104:111791. doi:10.1016/j.nut.2022.111791
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18. doi:10.1186/s12970-017-0173-z
- Wang H. A review of the effects of collagen treatment in clinical studies. Polymers. 2021;13(22):3868. doi:10.3390/polym13223868
- Evans M, Lewis ED, Zakaria N, Pelipyagina T, Guthrie N. A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. Journal of Cosmetic Dermatology. 2021;20(3):825-834. doi:10.1111/jocd.13676
- Miller LE, Ouwehand AC, Ibarra A. Effects of probiotic-containing products on stool frequency and intestinal transit in constipated adults: systematic review and meta-analysis of randomized controlled trials. Annals of Gastroenterology. 2017;30(6):629-639. doi:10.20524/aog.2017.0192
- Pereira-Santos M, Costa PRF, Assis AMO, Santos CAST, Santos DB. Obesity and vitamin D deficiency: a systematic review and meta-analysis. Obesity Reviews. 2015;16(4):341-349. doi:10.1111/obr.12239
- Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutrition Reviews. 2012;70(3):153-164. doi:10.1111/j.1753-4887.2011.00465.x
