If you are taking Wegovy, Zepbound, Ozempic or Mounjaro, the supplements worth your money are not the ones claiming to boost GLP-1 — you already have that covered. They are the ones that protect what you lose along the way. Roughly a quarter to a third of weight lost on these medications is lean tissue, and most of that is preventable.
Priority order
- 1. Protein — the highest-consequence gap, and the one that determines how much of your loss is fat versus muscle
- 2. Fibre — constipation is among the most common side effects, and eating less means less fibre
- 3. A multivitamin — reduced food volume means reduced micronutrient intake, straightforwardly
- 4. Hydration and electrolytes — easy to neglect when you're not thinking about food at all
Protein: the one that actually matters
General guidance for adults in active weight loss lands around 1.2 to 1.6 grams of protein per kilogram of body weight to preserve lean mass. For a 90 kg adult that is roughly 108 to 144 grams a day.
Hitting that on a chemically suppressed appetite is genuinely difficult, and the difficulty is specific: protein-dense whole foods are the least appealing category when you are not hungry. Patients routinely report that meat in particular becomes unpalatable. Advice to "eat more chicken" does not survive contact with the actual experience.
This is why a shake usually beats a meal plan. Liquid calories are consistently easier to consume on a suppressed appetite, and the format is doing as much work as the formulation. Aim to cover a third to a half of your daily protein this way if solid food is a struggle.
Fibre, introduced carefully
GLP-1 medications slow gastric emptying. That is part of how they work, and it is also why constipation is such a common complaint. Eating less food means eating less fibre, which compounds the problem.
The important caveat is ramp rate. Adding a large fibre dose on top of already-slowed motility produces bloating and cramping rather than relief. Start at half a serving, increase over two weeks, and drink considerably more water than feels necessary — fibre without adequate fluid makes constipation worse.
The supplement that isn't on most lists
Resistance training is not a supplement, but it belongs here because it is one of only two interventions that reliably change the fat-to-lean ratio of your weight loss. Protein is the other.
No powder compensates for its absence. Two sessions a week of progressive resistance work will do more for your body composition than every product on this page combined.
What about gut and probiotic support?
Worth considering if GI side effects rather than nutrition are your main problem. Slowed motility changes the gut environment, and many patients report bloating and digestive discomfort particularly in the first two months.
A probiotic with a prebiotic substrate is a reasonable thing to try here. Set the expectation correctly: this is about digestive comfort, not additional weight loss.
What to skip
- GLP-1 boosters. You are on a receptor agonist. Adding a supplement that might modestly raise your endogenous GLP-1 is redundant.
- Fat burners and thermogenics. Weak evidence at the best of times, and appetite suppression is already handled.
- Anything promising faster weight loss. Faster loss generally means a worse lean-mass ratio, which is the opposite of what you want.
Bottom line
Protein first, fibre second, a multivitamin third, and resistance training alongside all of it. That covers the real risks of GLP-1 therapy. Tell your prescriber what you're taking — some micronutrients interact with other medications, and it's ordinary good practice.
See our companion supplement ranking and guide to preventing muscle loss.