Whenever you eat considerably much less meals, you get much less of all the things in it. That sounds apparent written down, however it’s the piece that most individuals miss, as a result of all the eye goes to the energy popping out and none to the vitamins that stopped moving into. That is my sensible rundown of what deserves consideration and, simply as importantly, what I might be cautious about.
One framing word earlier than we begin. Nothing right here treats a medicine or its unwanted effects, and nothing right here substitutes for something your physician prescribed. That is about filling dietary gaps that open up when consumption drops. Discuss together with your doctor earlier than including dietary supplements, significantly for those who take different drugs.
1. Full Protein
In the event you take one factor from this record, take this one. Protein necessities rise throughout weight reduction whilst urge for food falls, with steering touchdown at 1.2 to 1.6 grams per kilogram of physique weight every day for adults with out kidney illness1. Falling brief is related to larger lack of lean tissue, and lean tissue is what protects your resting metabolic price.
Powders and liquids earn their place right here for a selected motive: they don’t carry the fullness burden that stable meals does. A mug of bone broth protein powder or a shake will get grams in on days when a rooster breast is unthinkable. What to search for is an entire protein supplying all 9 important amino acids with ample leucine, since that’s what drives muscle upkeep.
2. Collagen Peptides, for a Totally different Job
I wish to be exact right here as a result of the classes get muddled consistently. Collagen is just not a muscle protein. A 2023 trial measured muscle protein synthesis immediately via biopsies after 30 grams of collagen versus 30 grams of whey, and collagen didn’t improve it4. So collagen doesn’t substitute for the protein above.
The place it has a extra related proof base is pores and skin and connective tissue. A 2023 meta-analysis of 26 randomized trials discovered enhancements in pores and skin hydration and elasticity5, although it’s price realizing that findings range throughout research and the proof remains to be creating. If pores and skin is your concern throughout speedy weight reduction, collagen peptides are an affordable addition alongside full protein, not as an alternative of it. Give it eight to 12 weeks.
3. A Each day Multivitamin
That is the least glamorous merchandise on the record and presumably probably the most wise. The weight problems medication literature has flagged shortfalls in vitamin D, B12, iron, and calcium as real issues throughout this sort of weight reduction, and has famous that not like bariatric surgical procedure, the place nutrient screening is normal apply, no formal consensus screening exists for individuals beginning these drugs2. That hole is actual, and it means lots of people are operating low with out realizing it.
A every day multivitamin is affordable basic insurance coverage. What it isn’t is an alternative to bloodwork. In case you have been consuming meaningfully much less for six months or extra, ask your doctor to examine your ranges relatively than guessing at what you want.
4. Electrolytes, and The place Bone Broth Matches
This one comes up consistently, so let me provide the trustworthy model.
When meals consumption drops, sodium consumption drops with it, as a result of most dietary sodium comes from meals relatively than the salt shaker. Add diminished fluid consumption, and it’s common to really feel the consequences: lightheadedness on standing, complications, muscle cramps, basic flatness. Electrolytes are price listening to during times of diminished consumption and through dose adjustments.
Bone broth does contribute right here. A cup supplies significant sodium, together with potassium, magnesium, and hint minerals drawn out through the simmer, plus the fluid itself and round 10 grams of protein. That mixture is genuinely helpful, and it’s the motive a heat mug typically lands higher than a glass of water when you’re feeling depleted.
Two trustworthy caveats. First, bone broth is just not a concentrated electrolyte substitute. Its mineral content material is decrease than a purpose-built electrolyte formulation and it varies by product and preparation, so in case your wants are excessive, pair the 2 relatively than counting on broth alone. Second, and extra importantly, sodium is just not universally fascinating. In case you have hypertension, kidney illness, or coronary heart failure, or your physician has informed you to restrict sodium, the sodium in broth counts towards your every day complete and you must select a low-sodium possibility and discuss together with your doctor. I promote a low-sodium beef broth for precisely this motive. For the overall background, see what electrolytes are and why you want them.
5. Fiber
Fiber consumption falls together with all the things else when parts shrink, and fiber is already one thing most adults fall brief on. Getting it from meals is good. If that isn’t occurring, a complement is an affordable bridge. Begin low and improve progressively, and take it with loads of water.
6. Creatine, Which I Do Not Promote
I’m together with this as a result of it belongs on an trustworthy record. Creatine monohydrate has a considerable proof base for supporting lean mass alongside resistance coaching, it’s cheap, and it’s among the many most studied dietary supplements out there. It’s not a DKA product and I’ve no industrial motive to say it. If defending muscle throughout weight reduction is a precedence for you, it’s price discussing together with your physician.
What I Would Be Cautious With
Biotin Megadoses
Biotin is the reflex reply for hair and nails, however proof for supplementation in individuals with regular ranges is weak, and true deficiency is rare. Extra regarding, high-dose biotin can intrude with sure laboratory assays, together with thyroid and cardiac exams, which may produce deceptive outcomes. Inform your physician if you’re taking it earlier than any bloodwork.
Iron With out Testing
Iron is often low throughout diminished consumption, which makes it tempting to complement preemptively. Don’t. Extra iron accumulates and causes hurt, and the one option to know whether or not you want it’s a blood check. It is a case the place guessing has actual draw back.
Something Marketed as a Pure Substitute
You will notice merchandise positioned as pure alternate options to prescription weight reduction treatment. No complement replicates the mechanism of a prescription GLP-1 receptor agonist, and merchandise making that comparability have drawn regulatory and authorized consideration. If a label is evaluating itself to a prescription drug, that tells you one thing concerning the firm relatively than the product.
Stacking With out Telling Your Physician
Dietary supplements work together with drugs and with one another. Convey the precise bottles to your subsequent appointment. This issues extra when hair, pores and skin, or fatigue issues are prompting you so as to add a number of issues directly, and it’s price noting that reported hair shedding throughout this sort of weight reduction is most strongly related to the speed of weight reduction and dietary adequacy relatively than with any single lacking nutrient6.
The Order I Would Prioritize
If funds or capsule fatigue is an element, and for most individuals it’s, right here is my rating. Protein first, as a result of it does probably the most work and nothing else compensates for lacking it. A multivitamin second, as broad insurance coverage in opposition to gaps you can’t see. Electrolytes third, adjusted to the way you truly really feel and to your blood strain state of affairs. Collagen fourth, if pores and skin is a precedence for you. Every thing else after bloodwork tells you it’s wanted. A case sequence of sufferers who prioritized protein and resistance coaching reported holding onto lean tissue whereas dropping substantial fats3, which is a reminder that the basics outperform the lengthy record. Discuss together with your prescribing doctor about what suits your well being historical past. Outcomes might range from individual to individual.
Continuously Requested Questions
What dietary supplements must you tackle a GLP-1 treatment?
The classes most price contemplating are full protein, a every day multivitamin, electrolytes, and fiber, with collagen as an addition if pores and skin is a priority. These deal with dietary gaps that open when meals consumption drops considerably. None of them deal with a medicine or its results. Focus on any complement plan together with your prescribing doctor.
Does bone broth assist with electrolytes throughout GLP-1 weight reduction?
Bone broth contributes sodium, potassium, magnesium, and hint minerals together with fluid and protein, so it provides to every day electrolyte consumption. It’s not a concentrated electrolyte substitute, and mineral content material varies by product and preparation. Anybody suggested to restrict sodium ought to select a low-sodium possibility and seek the advice of their doctor.
Is the sodium in bone broth an issue?
It relies upon fully in your well being historical past. When general meals consumption drops, sodium consumption drops with it, so for many individuals the sodium in broth is beneficial relatively than extreme. For anybody with hypertension, kidney illness, or coronary heart failure, or anybody suggested to restrict sodium, it counts towards the every day complete and a low-sodium possibility is the higher selection. Ask your physician.
Do you want a multivitamin on a GLP-1?
Lowered meals consumption means diminished consumption of nutritional vitamins and minerals. The weight problems medication literature has flagged shortfalls in vitamin D, B12, iron, and calcium throughout this sort of weight reduction, and notes that no formal nutrient screening consensus exists for individuals beginning these drugs. A multivitamin is affordable basic protection, although bloodwork out of your doctor is extra informative than assumption.
Do you have to take collagen or protein powder on a GLP-1?
They do totally different jobs. Full protein provides the important amino acids and leucine that lean mass upkeep will depend on. Collagen is low in leucine and analysis signifies it doesn’t improve muscle protein synthesis, however it has a extra developed proof base for pores and skin. Many individuals use each. Collagen doesn’t substitute for full protein.
Do you have to take biotin for hair on a GLP-1?
Proof for biotin in individuals with regular biotin ranges is weak and true deficiency is rare. Excessive-dose biotin may also intrude with sure laboratory exams, together with thyroid and cardiac panels, producing deceptive outcomes. Inform your physician if you’re taking biotin earlier than any bloodwork.
Can dietary supplements substitute a GLP-1 treatment?
No complement replicates the mechanism of a prescription GLP-1 receptor agonist, and merchandise marketed as pure alternate options to those drugs have drawn regulatory and authorized scrutiny. Choices about prescription treatment belong together with your doctor.
How a lot protein must you tackle a GLP-1?
Medical steering for adults losing a few pounds on these drugs suggests 1.2 to 1.6 grams of protein per kilogram of physique weight every day for adults with out power kidney illness. For a 165-pound grownup that’s roughly 90 to 120 grams. Discuss together with your physician about the fitting goal in your well being historical past.
References
1. Medical diet within the glucagon-like peptide-1 (GLP-1) period: Protein methods, micronutrient monitoring, and lean mass preservation. Medical Vitamin ESPEN. 2026. https://www.sciencedirect.com/science/article/abs/pii/S2405457726004018
2. Bridging the diet steering hole for GLP-1 receptor agonist remedy assisted weight reduction: classes from bariatric surgical procedure. Worldwide Journal of Weight problems. 2026;50:265-267. https://www.nature.com/articles/s41366-025-01952-w
3. Preservation of lean comfortable tissue throughout weight reduction induced by GLP-1 and GLP-1/GIP receptor agonists: A case sequence. 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC12536186/
4. Aussieker T, Hilkens L, Holwerda AM, et al. Collagen Protein Ingestion throughout Restoration from Train Does Not Enhance Muscle Connective Protein Synthesis Charges. Drugs & Science in Sports activities & Train. 2023;55(10):1792-1802. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10487367/
5. Pu SY, Huang YL, Pu CM, et al. Results of Oral Collagen for Pores and skin Anti-Getting older: A Systematic Overview and Meta-Evaluation. Vitamins. 2023;15(9):2080. https://pubmed.ncbi.nlm.nih.gov/37432180/
6. Gupta AK, Teasell EM, Economopoulos V, Mirmirani P. GLP-1 therapies and hair loss: A scientific evaluation of present proof and implications for counseling. Science Progress. 2026. https://journals.sagepub.com/doi/10.1177/00368504261444578
