The Essential GLP-1 Dietary Supplement Checklist

There are no specific supplements that you must take while on GLP-1s. A balanced, nutrient-rich eating plan should be your primary source of everything your body needs.

That said, there are some supplements that might be worth considering—especially if your appetite has taken a nosedive and you're struggling to hit your nutritional goals. And yes, there are also a few supplements you can probably skip.

Let’s dive into some common supplements GLP-1 users might consider and why they could be helpful. I’m not here to tell you what to take, but to give you the info you need to make your own decisions.

Protein Supplements

For many, especially those on GLP-1s with reduced appetite or limited capacity to eat, hitting protein targets through food alone can be tough. Protein supplements can be a lifesaver here, but don’t lean on them too much—variety is key. Overdoing the shakes and not eating enough whole foods is a pitfall to avoid.

Here’s a rundown of different protein options:

• Whey Protein: The most popular and fastest-digesting. It's a complete protein and packed with BCAAs, essential for muscle repair.

• Casein Protein: Digests more slowly than whey, perfect for overnight recovery.

• Hemp Protein: Lower in protein but rich in omega-3s.

• Pea Protein: A solid plant-based option with all essential amino acids.

• Soy Protein: High-quality, complete protein that’s safe—no, it won’t mess with your hormones.

Most people go for whey because it tastes great and is easy on the wallet. If you’ve got a sensitive stomach, though, there’s no need to force it. Protein is important, but it’s not the only thing you need.

Creatine

Creatine is one of the safest and most well-researched supplements out there, great for boosting muscle mass and performance. It works by increasing ATP, the energy your cells run on. This translates to better strength, power, and quicker recovery after workouts. Some studies even suggest it helps with cognitive function, like memory and reducing mental fatigue.

Dosage: 5g of Creatine Monohydrate daily. Doesn’t matter if it's a workout day or not. Take it in the morning so it doesn’t mess with your sleep. You may see a 2-3 lb increase from water retention, but that’s just your muscles looking fuller. No worries there.

Electrolytes

Electrolyte drinks can be helpful for those on GLP-1 meds who deal with side effects like low appetite or fatigue, or if you're doing high-intensity exercise. They can help restore balance after a workout or illness.

However, watch out—many electrolyte drinks pack loads of sugar, which can derail your weight loss efforts. Also, excessive intake of sodium or potassium from concentrated supplements can cause health issues like high blood pressure. Moderation is key.

Multivitamins

A daily multivitamin can fill nutritional gaps, especially if you’re on a restricted eating plan. Look for one that includes a full range of vitamins and minerals, covering around 100% of your daily needs. Skip the "super mega ultra" formulas promising 300% of your daily recommended intake. More isn’t always better, and mega doses can backfire.

Calcium

If you’re not eating dairy, or you’re over 50, calcium becomes important. Most adults need about 1,000mg per day from both food and supplements. Calcium citrate is the easiest for your body to absorb—take it on an empty stomach. Avoid taking it with iron.

Calcium Fact Sheet

Iron

Iron is crucial for women who menstruate, vegetarians, or those with anemia. It’s essential for energy levels, but it should be taken under medical supervision, as too much iron can be toxic. If you’re dealing with hair loss from weight loss, a prenatal multivitamin with iron could help.

Iron Fact Sheet

Magnesium

Magnesium supports hundreds of biochemical functions, including muscle, nerve, and blood sugar regulation. If your diet’s low in magnesium-rich foods (like nuts and leafy greens), supplements might help. Watch out if you have loose stools—magnesium can make it worse. Most adults need 300-400mg per day.

Magnesium Fact Sheet

Omega-3 Fatty Acids

Omega-3s are vital for brain health, heart health, and reducing inflammation. They’re found in fatty fish and are more easily absorbed than other omega-3s. Shoot for 500-1,000mg per day from fish oil.

Omega-3 Fatty Acids Fact Sheet

Vitamin D

If you live in a place with limited sun exposure, or you just aren’t getting enough, vitamin D3 (cholecalciferol) is your best bet. It’s essential for bone health, immune function, and mood regulation. A daily dose of 1,000-2,000 IU is often enough to boost your levels. Just don’t go over 4,000 IU without a doctor’s guidance.

Vitamin D Fact Sheet

Vitamin B12

Vegans, vegetarians, and people on acid-blocking meds should consider taking a B12 supplement, as deficiency is common. Most B12 supplements contain more than enough since the body only needs 2.4mcg daily. Too much doesn’t help, though—it just gets flushed out.

Vitamin B12 Fact Sheet

Supplements You May Want to Skip

Some supplements are overrated and just waste your money. These are mostly unnecessary for your weight loss journey:

• "Detox" Supplements: Your body detoxes just fine on its own. These products often lack real benefits and can be harmful when combined with meds.

• Fat Burners: These often contain stimulants and lack real proof they work. They can also cause side effects like elevated heart rate.

• Excessive Antioxidants: High doses of vitamins like C and E can increase health risks.

• Collagen Supplements: There’s not enough evidence to show they’ll do much beyond what your body naturally produces.

• Expensive Multivitamins: Price doesn’t always mean better. Stick to the basics that meet RDA guidelines.

• Homeopathic Remedies: These are often just a placebo—no real evidence to back them up.

Choosing a Quality Supplement

The supplement industry is a jungle, and not all products are worth your cash. Here’s how to choose wisely:

• Look for third-party testing from organizations like USP, ConsumerLab, or NSF International.

• Avoid fillers and additives—go for supplements that keep it simple and transparent.

• Do your research. The NIH website is a trusted source for supplement info.

And remember, everyone’s needs are different. Don’t just follow a “protocol” because you’re on GLP-1 losing weight. Supplements can be helpful, but they aren’t a magic solution. More is not always better, and sometimes, too much of a good thing can backfire. Stick to the essentials unless you have a specific need or deficiency.

Your body’s unique—treat it that way.

Stay healthy (and hungry for knowledge),
Lucas Veritas