GLP-1 supplements 101

In this article:

• What is a GLP-1 supplement?
• Do they work?
• Supplements that naturally increase GLP-1
• What supplement is closest to a prescription GLP-1?

In this article

• What is a GLP-1 supplement?
• Do they work?
• Supplements that naturally increase GLP-1
• What supplement is closest to a prescription GLP-1?

A few years ago, “GLP-1” was not a household term. Today, GLP-1 medications are widely used across the United States. Roughly 1 in 8 adults have used a prescription glucagon-like peptide-1 agonist (GLP-1) to treat obesity, Type 2 diabetes, or another health condition, according to a KFF survey. 

GLP-1 receptor agonist medications require a prescription and can be expensive. As a result, some people are exploring natural supplementation options such as GLP-1 supplements.

What is a GLP-1 supplement?

A GLP-1 supplement is a product intended to support glucagon-like peptide-1, a hormone your gut naturally produces. GLP-1 helps regulate your appetite, digestion, and blood sugar. 

When people talk about GLP-1 supplements, they may mean one of two things. The first is an over-the-counter supplement marketed to support the body’s natural GLP-1 production. These products may contain ingredients such as berberine, probiotics, soluble fiber, curcumin, or ginseng. However, they’re not the same as prescription GLP-1 receptor agonists. Manufacturers are not required to prove that they work the same way prescription medications do. 

Prescription GLP-1 medications, which are approved by the FDA, are different because they are GLP-1 receptor agonists. That means they are designed to bind to and activate GLP-1 receptors directly. They mimic the body’s natural GLP-1 hormone. This causes slow stomach emptying, appetite regulation, increased feelings of fullness, and insulin release support after eating. Because they act directly on GLP-1 receptors, their effects are much more targeted, measurable, and clinically studied than those of supplements marketed for GLP-1 support.  

The second category includes vitamins and minerals recommended for people taking an FDA-approved GLP-1 prescription. Because these medications can reduce appetite, some people may eat less than usual, which can increase the risk of nutritional gaps. Supplements such as vitamin D, vitamin B12, calcium, and magnesium ensure they are getting the micronutrients they need to remain healthy. 

“One of the biggest nutritional risks on GLP-1 is unplanned muscle loss because most people are not eating enough,” explains registered dietitian Ashley Kitchens, RDN, owner of Plant Centered Nutrition in Durham, North Carolina. 

Do GLP-1 supplements work?

Over-the-counter GLP-1 supplements have not been shown to produce meaningful weight loss or replicate the effects of prescription GLP-1 receptor agonist medications in clinical trials. Supplements may only modestly influence the body’s GLP-1 production, while FDA-approved prescription medications directly activate GLP-1 receptors for a stronger, more predictable effect.

The recent surge in interest in GLP-1 medications has led to a growing market for supplements. However, experts caution against assuming GLP-1 supplements work the way prescription medications do. 

Researchers and public health experts have raised concerns that the branding creates unrealistic expectations. In an  article from Harvard T.H. Chan School of Public Health, experts warn that consumers may reasonably assume that products marketed around “GLP-1” work the same as prescription medications, even though there is no evidence to support that.

“At this point, there aren’t any OTC supplements that provide the same benefits as the injectable GLP-1s,” says Erika Gray, Pharm.D., founder and chief medical officer at ToolBox Genomics. “Because the prescription GLP-1s actually bind to and activate GLP-1 receptors, it has been difficult to replicate these effects orally with a plant extract, herbal compound, or probiotic.” However, several oral GLP-1 pills are available, including Ozempic, Wegovy and Foundayo.

Some ingredients used in GLP-1 supplements may support digestion, blood sugar regulation, or overall metabolic health. However, that does not mean the supplement itself has been proven to reduce appetite, improve blood sugar, or support weight loss in the same way as prescription GLP-1 medications. 

Another important difference is regulation. The FDA does not evaluate over-the-counter dietary supplements for safety or efficacy before they are sold. This means manufacturers do not have to prove their products work before putting them on the market. Prescription medications such as Mounjaro, Zepbound, Wegovy, and Ozempic, on the other hand, require FDA approval for prescriptions.

What supplements may naturally increase GLP-1?

Some supplements may help support the body’s natural GLP-1 production, including soluble fiber, probiotics, and certain plant-based compounds. However, the evidence is still limited. Many studies have been performed on rats, in lab settings, or on very small sample sizes of humans. These findings do not prove that supplements work like prescription GLP-1 medications. However, some experts say certain ingredients may still support overall metabolic health. 

“Berberine, fiber, or both could be a good place for someone to start to balance their metabolic health if they do not need something as strong as the injectable GLP-1s,” says Dr. Gray.

Soluble fiber 

Soluble fiber, including inulin and psyllium husk, has some human evidence for supporting the body’s natural GLP-1 response. Soluble fiber absorbs water in the digestive tract, which slows nutrient absorption and may stimulate the cells that naturally release GLP-1. 

A small 2018 study of 26 men found that consuming 2 grams per day of phytosterols and 10 grams per day of inulin via enriched soymilk led to significant increases in GLP-1 secretion, though glucose levels did not improve significantly.

Psyllium husk, a popular type of soluble fiber, may improve satiety and reduce post-meal glucose spikes. A 2023 systematic review found that psyllium improved glycemic control and aided in weight loss.

Where soluble fiber falls short as a GLP-1 supplement is that it cannot fully mimic a GLP-1 prescription in terms of appetite and craving suppression, weight loss, or GLP-1 production.

If you’re currently taking a GLP-1 medication and want to add fiber as a supplement, keep in mind that the prescription already slows digestion. Too much fiber may cause nausea, bloating, or constipation. You could start by eating foods that naturally increase GLP-1, such as legumes, oats, and vegetables.

Berberine

Berberine is a plant-based compound sometimes marketed as “nature’s Ozempic,” but that comparison is misleading. Lab and animal research suggest berberine may influence GLP-1 secretion, and some studies suggest it may support blood sugar control and metabolic health.

However, there is no strong evidence that berberine reliably raises GLP-1 in humans, and it has not been shown to produce the same weight-related effects as prescription GLP-1 medications.

Talk to your healthcare provider if you’re taking a GLP-1 or dual GIP/GLP-1 receptor agonist (Mounjaro/Zepbound) and are interested in taking berberine. Berberine may lower blood sugar, which could increase the risk of hypoglycemia, especially if you also use insulin or other diabetes medications.

Curcumin

A bright-yellow plant compound found in turmeric, curcumin is commonly found in GLP-1 supplements. A lab study found that animal cells exposed to curcumin showed a significant increase in GLP-1 secretion. A separate study also found that curcumin and its oxidative breakdown products boosted GLP-1 release in mice. 

Most of the evidence surrounding curcumin and GLP-1 comes from lab or animal testing rather than from human clinical trials. There is also no evidence that curcumin can mimic the appetite, blood sugar, or weight-related effects of prescription GLP-1 medications. 

Curcumin is generally a well-tolerated supplement, even for those already taking a GLP-1 medication. However, you may experience some common side effects like nausea and bloating. Also, if you’re currently taking diabetes medications or anticoagulants (blood thinners), make sure to get medical advice from your healthcare provider before starting curcumin.

Probiotics

If you pick up a GLP-1 supplement, you’re likely to find probiotics, specifically Lactobacillus strains. Probiotics are known for altering the gut microbiome and may increase the production of short-chain fatty acids (SCFAs). These compounds, such as acetate, butyrate, and propionate, may stimulate the L cells in your intestine that release GLP-1.

In one study, researchers fed diabetic rats human lactobacilli engineered to secrete GLP-1, and the rats showed improved insulin levels. There is also evidence that certain Lactobacillus strains may influence metabolic markers, including abdominal fat, in humans.

Research around probiotics is still developing. Similar to other GLP-1 supplements, studies on probiotics as they relate to GLP-1 largely take place in labs or in animals.

Probiotics are generally considered well-tolerated, even for those taking a prescription GLP-1 medication. Because they work in the gut, you may experience some GI side effects such as bloating.

Ginseng 

Ginseng is a plant-based herb that contains compounds known as ginsenosides, which may influence glucose metabolism, gut hormone signaling, and intestinal L cells. One study found that ginsenoside Rb1 directly prompts the release of GLP-1 from intestinal L cells in rats and in lab settings. A systematic review suggests that ginseng supplementation may improve fasting blood glucose levels, though the evidence is inconsistent.

To date, there is no sufficient human evidence that ginseng can offer the same weight loss, appetite suppression, or GLP-1 production as prescription medications.

Because ginseng may affect blood sugar levels, it could potentially enhance the effects of a GLP-1 medication. Talk to a healthcare provider before supplementing with ginseng.

Supplements with evidence for natural GLP-1 support
Supplement	What research suggests	Key limitations	Notes for people on prescription GLP-1s
Soluble fiber	May increase GLP-1 production and satiety	Effects are modest; it is not a GLP-1 agonist	Start with lower dosages and increase gradually over time
Berberine	May improve insulin sensitivity and GLP-1 secretion	Human studies are small, and gastrointestinal side effects are common	Talk to a healthcare provider before starting, because berberine could have additive blood sugar- lowering effects
Curcumin	May stimulate GLP-1 secretion	Most studies are in labs or on animals	Could contribute to gastrointestinal side effects
Probiotics	May support GLP-1 production and signaling through short-chain fatty acid production	Human evidence is inconsistent	Generally considered well-tolerated, though you may experience some GI side effects
GInseng	May improve insulin sensitivity and fasting glucose levels	Studies vary widely and are inconsistent, with little evidence to meaningfully boost GLP-1	Talk to a healthcare provider before starting this as a supplement due to its potential blood sugar effects

Check with your healthcare provider before adding any supplement to your routine

Check with your healthcare provider before adding any supplement to your routine

If you’re looking into GLP-1 supplements because you’re taking a prescription and want to ensure proper nutrition, Kitchens offers the following advice: 

• Eat enough protein (around 25 to 30 grams per meal) to preserve muscle mass. 
• Take a high-quality multivitamin as a starting point
• Consider taking vitamin B12, vitamin D, calcium, iron, and omega-3 fatty acids if the multivitamin doesn’t satisfy these gaps

“I recommend working with a dietitian to identify your potential nutrient gaps so you can tailor a plan specifically for you,” says Kitchens. Always talk to your healthcare provider before starting supplements and let them know if you have health conditions like high blood pressure or high cholesterol.

What supplement is closest to a prescription GLP-1?

No over-the-counter supplement has been proven to work like a prescription GLP-1 medication. Prescription drugs such as semaglutide directly activate GLP-1 receptors, while tirzepatide activates both GIP and GLP-1 receptors. No available OTC supplement has been shown to do the same. 

There is no such thing as a non-prescription GLP-1 receptor agonist. All FDA-approved GLP-1 receptor agonists require a prescription because they are classified as drugs, not supplements, and require clinical evaluation for safe prescribing. Independent organizations such as NSF certify some supplements for purity and quality, but certification does not indicate efficacy. 

You may understandably be researching GLP-1 supplements due to the cost or insurance coverage barriers around prescription medications. SingleCare coupons can help reduce the price of the medication.

Expert takeaway 

If you are considering a GLP-1 supplement, check with a healthcare provider first to ensure it is safe for you. They can also help determine if a prescription GLP-1 may be a more suitable option for you.