GLP-1 Medications: Benefits, Side Effects & How to Get the Best Results

GLP-1 medications are THE hot topic in weight loss and weight management circles right now. From Hollywood gossip pages to doctor’s offices everywhere, drugs like Ozempic®, Wegovy®, Mounjaro®, and Zepbound® are not only highly sought after, but they are also sparking endless and sometimes heated debate. While some view them as an easy, magic solution, the reality can be more complex. For those who’ve struggled with weight and metabolic health for years, these medications can be life-changing tools.    

In this post, we’ll break down:

• How they work

• Their benefits and the potential negative side effects

• Best foods to eat for optimal results

• Supplements that may help counteract common side effects

• Other supplements to support optimal health while on GLP-1 medications

Because if you’re going to use these powerful (and very expensive) drugs, you should have as much support and knowledge as possible so you can have the best outcome.

What Exactly is GLP-1?

GLP-1 is short for Glucagon-like peptide-1, a naturally occurring hormone that we produce in our GI tracts. GLP-1 basically tells your pancreas to release insulin, helping your cells absorb glucose for energy. One result of this process is that it slows digestion, helping you feel fuller for a longer period of time.1  Both of these factors make GLP-1 medications [VS1] effective for both managing blood sugar levels in diabetic patients and in weight loss for overweight individuals.

What Are the Benefits—Only For Weight Loss or Diabetes?

Because this hormone (GLP-1) plays a crucial role in regulating blood sugar, there are multiple benefits that GLP-1 medications like Wegovy® and Zepound® could potentially provide:

Blood sugar control: Stimulates insulin secretion and suppresses glucagon production leading to improved blood sugar in those with type-2 diabetes.2

Weight Loss: Studies are showing significant weight loss of 5-10% body weight over 12-24 months.3

Heart Health: GLP-1 medications have been shown to reduce the risk of cardiovascular events likely due to improvement in blood sugar, inflammation, and weight loss.4

Kidney Health: May help support kidney health and improve kidney function as a result of lower blood sugar levels.5

Cognitive Health: Studies have shown a link between use of GLP-1 medications and brain health, specifically better focus, memory, and promising effects on overall mental wellness.6  

Are There Negative Side-Effects?

As with any medication, there are always potential side-effects to watch for.7  The most common with GLP-1 medications include:

• Nausea

• Diarrhea and/or constipation

• Abdominal discomfort

• Headache

One of best ways to manage these side-effects is through proper nutrition.8 Not only can the right foods potentially lessen some of these symptoms, but they will also contribute to your success in losing weight while on the medication.

What Should (and Shouldn’t) You Eat?

One misjudgment people make when starting on a GLP-1 like Ozempic® or Mounjaro® is believing they can continue eating the same way they have been because the medication will simply melt away the pounds. GLP-1 medications are not a “magic pill” that allow you to continue eating unhealthy foods.9  You still must be mindful of what you are putting into your body. Proper nutrients are important for long-term success.

With that in mind, here are some foods to avoid that could potentially contribute to those unpleasant side effects:10

• Processed foods

•  Foods high in sugar

• Refined carbohydrates, like white bread

• Greasy, fried foods

• Overly spicy or acidic foods

• Excessive alcohol

Focus more on a variety of whole foods that contain essential nutrients and enough protein (at least 60 grams) to maintain muscle mass as you lose weight:10

• Good fats like avocados, nuts, olive oil, chia & flax seeds

• Whole grains like oats, brown rice, & quinoa

• Fiber from fruits & veggies & legumes

• Lean Protein (chicken, turkey, eggs, fish)

• Dairy (Greek yogurt, cottage cheese, low-fat cheese)

• Soy-based proteins like tofu or edamame

• Protein supplements (check for artificial ingredients and sugar though)

Staying hydrated by drinking plenty of water is essential, of course, not only for digestion but also for weight loss! Stick to water and tea or coffee and avoid sugary sodas and energy drinks. Not only will you feel better, but these fluids will help you see better results from the GLP-1 medication.

Supplements That Support GLP-1 Medications

There are some specific supplements that are ideal for supporting those taking GLP-1 medications. They can help counter some of the potentially negative side-effects as well as offer nutritional support, providing essential nutrients and energy to the body as it loses weight. 

Here are some supplement suggestions if you are taking or are considering taking GLP-1 medications for weight loss:

Bitter Herbs: Bitter herbs kickstart digestive signaling so that stomach acid, digestive enzymes, and bile are all released, which will in turn provide relief from occasional indigestion, nausea, GI discomfort, or bowel irregularity. For example, Dandelion and Milk Thistle are key botanicals which stimulate bile production and flow, providing support for transporting toxins out of the body. Gentian and Myrrh provide synergistic support for bile flow as well as bring balance to the gut microbiome.

Multivitamins: GLP-1s promote weight loss in part by reducing appetite and food intake, which can increase the risk of nutrient depletion. Getting healthy levels of Vitamins A, C, D, E, K and the full suite of B vitamins, as well as additional Carotenoids for antioxidant support, is important for overall health and wellness on your weight loss journey.

 Trace Minerals: Just like the potential loss of vitamins, a loss of essential minerals during weight loss is at risk. Our bodies need certain trace minerals to function at its highest level of vitality. Look for minerals like Shilajit, which is rich in an antioxidant called fulvic acid, Laminaria, a brown seaweed used in treating obesity and insulin resistance,11 Iodine, and Selenium. Iodine and Selenium are important considerations given that iodine insufficiency can affect thyroid hormone production and selenium insufficiency affects the thyroid gland directly.12,13  Finally, trace minerals Chromium and Vanadium are used to aid healthy blood sugar and insulin levels, both affected by GLP-1 medications.14,15

Other Supplement Recommendations

Cellular Liver Detox: Research shows that weight loss releases toxins from adipose tissue and moves them into circulation throughout the body.16,17  Our bodies are designed with a natural detoxification system to support removal of these toxins. But, with rapid weight loss, which can occur with GLP-1 medications, some extra help may be required. A professional cellular level detox can support elimination of these toxins and the undesirable symptoms that can accompany a higher toxic load (i.e., headaches, brain fox, moodiness).

 Magnesium Hydroxide: GLP-1 users may experience sluggish bowels and occasional constipation as a side effect of the drugs. Magnesium hydroxide has long been used as a gentle laxative to relieve bowel irregularity. It helps by increasing water in the colon which promotes the movement of stool.1

Berberine: Berberine is a compound found in many plants which can help promote weight loss, enhance blood sugar regulation, and has been linked to other benefits like heart health and mental wellness. It works by activating an enzyme in your cells called AMPK, which plays a key role in helping regulate metabolism19  and energy levels.

Obesity has become a global health concern. The toll it takes, not only on the physical body but on mental health can be devastating. GLP-1 medications represent a true breakthrough in the fight against obesity, offering hope to those who have struggled with weight and metabolic health for years. They can be powerful tools when used correctly—alongside a balanced diet, lifestyle adjustments, and the right supportive supplements.

As with any medication, understanding both the benefits and potential side effects is key to long-term success. Whether you’re considering GLP-1 therapy or are already on the journey, informed choices will help you get the best results safely and sustainably.

This isn’t just about weight loss—it’s about reclaiming health, confidence, and a better quality of life.

References

Collins, L. & Costello, R.A. (2024). “Glucagon-Like Peptide-1 Receptor Agonists.” https://www.ncbi.nlm.nih.gov/books/NBK551568/

Cleveland Clinic. (2023). “GLP-1 Agonists.” (https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists

Shah, M., & Vella, A. (2014). Effects of GLP-1 on appetite and weight. Reviews in endocrine & metabolic disorders, 15(3), 181–187. https://doi.org/10.1007/s11154-014-9289-5

Drucker, D.J. (2024). The benefits of GLP-1 drugs beyond obesity. Science, vol 385, 6706, pp. 258-260. https://doi.org/10.1126/science.adn4128.

NKF Education Team. (2024). GLP-1 Receptor Agonists. https://www.kidney.org/kidney-topics/glp-1-receptor-agonists-glp-1-ras

Sterling Institute. (2024). Overview of GLP-1 Agonists for Weight Loss and Mental Health. https://sterlinginstitute.org/maximizing-weight-loss-and-mental-wellness-with-glp-1-agonists

Aldhaleei, W. A., Abegaz, T. M., & Bhagavathula, A. S. (2024). Glucagon-like Peptide-1 Receptor Agonists Associated Gastrointestinal Adverse Events: A Cross-Sectional Analysis of the National Institutes of Health All of Us Cohort. Pharmaceuticals (Basel, Switzerland), 17(2), 199. https://doi.org/10.3390/ph17020199

Gorgojo-Martínez, J. J., & Mezquita-Raya, P., et al. (2022). Clinical Recommendations to Manage Gastrointestinal Adverse Events in Patients Treated with Glp-1 Receptor Agonists: A Multidisciplinary Expert Consensus. Journal of clinical medicine, 12(1), 145. https://doi.org/10.3390/jcm12010145

Bendix, A. (2023). What it’s like to stay on Ozempic for years. NBC News Online. https://www.nbcnews.com/health/health-news/ozempic-what-its-like-to-take-for-years

Snashall, S. (2024). Taking a GLP-1? Here are foods to limit—and what to prioritize. Ohio State University. https://health.osu.edu/wellness/exercise-and-nutrition/glp1-foods-to-limit - :~:

Lee, I. S., & Ko, S. J., et al. (2022). The Effect of Laminaria japonica on Metabolic Syndrome: A Systematic Review of Its Efficacy and Mechanism of Action. Nutrients, 14(15), 3046. https://doi.org/10.3390/nu14153046.

Hatch-McChesney, A., & Lieberman, H. R. (2022). Iodine and Iodine Deficiency: A Comprehensive Review of a Re-Emerging Issue. Nutrients, 14(17), 3474. https://doi.org/10.3390/nu14173474

Ventura, M., Melo, M., & Carrilho, F. (2017). Selenium and Thyroid Disease: From Pathophysiology to Treatment. International journal of endocrinology, 2017, 1297658. https://doi.org/10.1155/2017/1297658.

Xia J, Yu J, & Xu H, et al. (2023). Comparative effects of vitamin and mineral supplements in the management of type 2 diabetes in primary care: A systematic review and network meta-analysis of randomized controlled trials. Pharmacological research, 188, 106647.

Asbaghi O, Fatemeh N, & Mahnaz RK, et al. (2020). Effects of chromium supplementation on glycemic control in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. Pharmacological research, 161, 105098. https://doi.org/10.1016/j.phrs.2020.105098.

Jackson, E., Shoemaker, R., et al. (2017). Adipose Tissue as a Site of Toxin Accumulation. Comprehensive Physiology, 7(4), 1085–1135. https://doi.org/10.1002/cphy.c160038.

Kim, M. J., & Marchand, P., et al. (2011). Fate and complex pathogenic effects of dioxins and polychlorinated biphenyls in obese subjects before and after drastic weight loss. Environmental health perspectives, 119(3), 377–383. https://doi.org/10.1289/ehp.1002848.

Roland, J. (2021). Can Milk of Magnesia Relieve Constipation? Healthline. https://www.healthline.com/health/digestive-health/milk-of-magnesia-constipation

Herzig, S., & Shaw, R. J. (2018). AMPK: guardian of metabolism and mitochondrial homeostasis. Nature reviews. Molecular cell biology, 19(2), 121–135. https://doi.org/10.1038/nrm.2017.95/

Share Article