Supplements to Take on GLP-1
Protein is the first thing to get right on a GLP-1 drug like Ozempic, Wegovy or Zepbound. Our pick: Premier Protein Shake, 30 g of protein for 160 calories, $2.21 a bottle. Fiber, fluids and a daily multivitamin come next. Ask your prescriber what fits you.
By Erin Rose Updated October 22, 2026 How we score
The shake is priced on Amazon (October 23, 2026); the other picks at the brand’s price, as on their own pages.
Our pick for: Protein, the first thing to get right
- Protein
- 30 gMilk protein
- Calories
- 1601 g sugar
- A bottle
- $2.21Amazon price, October 23, 2026
- Pack we link
- 12 bottles11 fl oz each
Why protein comes first These drugs cut appetite so much that some people eat too little protein, and part of the weight lost is muscle. In one trial's body scans, about 38% of the weight lost was lean mass, a 2025 advisory from four obesity and nutrition groups notes. It says targets of 1.2 to 1.6 g of protein per kg a day have been proposed during weight loss, along with strength training (Mozaffarian 2025). A small 30 g shake is easy to get down on days you can’t eat much.
What you give up It is not on a testing list. If you can manage a scoop of powder, whey costs less per gram: see the best protein powder.
What else to take, by side effect
Most people on these drugs eat far less. That brings a few common problems. Here is the one product we suggest for each.
Constipated?
It is one of the most common side effects. In the Wegovy trials, 24% of people on the drug had constipation, against 11% on placebo. In a review of 16 trials, fiber supplements helped chronic constipation, psyllium among them, at more than 10 g a day (van der Schoot 2022). Start with a small amount, raise it slowly, and drink water with it. Our fiber pick is plain psyllium.
Konsyl Daily Psyllium Fiber Powder
$0.87 per 10 g of fiber · brand price
Nausea, vomiting or diarrhea?
Losing fluid this way can lead to dehydration, and both the Wegovy and Zepbound labels warn it can hurt the kidneys. Drink enough through the day. If water is hard to get down, a sugar-free electrolyte mix can help. If vomiting or diarrhea will not stop, call your prescriber. Our electrolyte pick:
Transparent Labs Hydrate
$1.50 per 1,000 mg of sodium · brand price
Eating much less than before?
Eating under about 1,200 calories a day for women, or 1,800 for men, can fall short of vitamins and minerals, the advisory says. It suggests supplements be considered for nutrients at risk, such as vitamin D, calcium and B12, based on your own needs. A daily multivitamin covers vitamin D and B12. Our multivitamin pick:
Nature Made Multi Complete with Iron
$0.11 a day · brand price
Talk to your prescriber first
Tell your prescriber about every supplement you take. Ask before you start one if you have kidney disease, take other medicines, or are pregnant. Get help fast for severe stomach pain, or if you cannot keep fluids down.
Keep your muscle
Protein works best with strength training. The advisory says to lift weights or do other strength work as part of GLP-1 treatment, to help hold on to muscle and bone. For nausea, it suggests small meals every 3 to 4 hours with enough fluids, so a shake can stand in for one of them.
Questions people ask
Do supplements boost GLP-1 like the drug does?
No. Pills and patches sold as “natural GLP-1” are not the drug. A 2026 pharmacy journal paper found 24 such patches for sale and said they break supplement law (White 2026). See berberine for weight loss for what berberine can and cannot do.
How much protein should I eat on Ozempic?
Ask your prescriber or a dietitian for your own target. For a 200 lb person, 1.2 to 1.6 g per kg is about 110 to 145 g a day. The protein dosage guide works out your number.
Sources
- Mozaffarian D, et al. “Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and the Obesity Society.” Obes Pillars. 2025. PubMed 40673264
- Novo Nordisk. WEGOVY (semaglutide) prescribing information, adverse reactions table and warning 5.5 (acute kidney injury due to volume depletion). Drugs@FDA
- Eli Lilly. ZEPBOUND (tirzepatide) prescribing information, warning 5.3 (acute kidney injury due to volume depletion). Drugs@FDA
- van der Schoot A, et al. “The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Am J Clin Nutr. 2022. PubMed 35816465
- White CM, et al. “Transdermal "Natural GLP-1" Dietary Supplements Violate Law and Place Patients at Risk.” Ann Pharmacother. 2026. PubMed 41480958