Supplements Worth Considering During GLP-1 Weight Loss (and What to Be Careful With)

When you eat substantially less food, you get less of everything in it. That sounds obvious written down, but it is the piece that most people miss, because all the attention goes to the calories coming out and none to the nutrients that stopped going in. This is my practical rundown of what deserves consideration and, just as importantly, what I would be cautious about.

One framing note before we start. Nothing here treats a medication or its side effects, and nothing here substitutes for anything your doctor prescribed. This is about filling nutritional gaps that open up when intake drops. Talk with your physician before adding supplements, particularly if you take other medications.

1. Complete Protein

If you take one thing from this list, take this one. Protein requirements rise during weight loss even as appetite falls, with guidance landing at 1.2 to 1.6 grams per kilogram of body weight daily for adults without kidney disease1. Falling short is associated with greater loss of lean tissue, and lean tissue is what protects your resting metabolic rate.

Powders and liquids earn their place here for a specific reason: they do not carry the fullness burden that solid food does. A mug of bone broth protein powder or a shake gets grams in on days when a chicken breast is unthinkable. What to look for is a complete protein supplying all nine essential amino acids with adequate leucine, since that is what drives muscle maintenance.

2. Collagen Peptides, for a Different Job

I want to be precise here because the categories get muddled constantly. Collagen is not a muscle protein. A 2023 trial measured muscle protein synthesis directly through biopsies after 30 grams of collagen versus 30 grams of whey, and collagen did not increase it4. So collagen does not substitute for the protein above.

Where it has a more relevant evidence base is skin and connective tissue. A 2023 meta-analysis of 26 randomized trials found improvements in skin hydration and elasticity5, though it is worth knowing that findings vary across studies and the evidence is still developing. If skin is your concern during rapid weight loss, collagen peptides are a reasonable addition alongside complete protein, not instead of it. Give it eight to twelve weeks.

3. A Daily Multivitamin

This is the least glamorous item on the list and possibly the most sensible. The obesity medicine literature has flagged shortfalls in vitamin D, B12, iron, and calcium as genuine concerns during this kind of weight loss, and has noted that unlike bariatric surgery, where nutrient screening is standard practice, no formal consensus screening exists for people starting these medications2. That gap is real, and it means a lot of people are running low without knowing it.

A daily multivitamin is reasonable general insurance. What it is not is a substitute for bloodwork. If you have been eating meaningfully less for six months or more, ask your physician to check your levels rather than guessing at what you need.

4. Electrolytes, and Where Bone Broth Fits

This one comes up constantly, so let me give you the honest version.

When food intake drops, sodium intake drops with it, because most dietary sodium comes from food rather than the salt shaker. Add reduced fluid intake, and it is common to feel the effects: lightheadedness on standing, headaches, muscle cramps, general flatness. Electrolytes are worth paying attention to during periods of reduced intake and during dose changes.

Bone broth does contribute here. A cup provides meaningful sodium, along with potassium, magnesium, and trace minerals drawn out during the simmer, plus the fluid itself and around 10 grams of protein. That combination is genuinely useful, and it is the reason a warm mug often lands better than a glass of water when you are feeling depleted.

Two honest caveats. First, bone broth is not a concentrated electrolyte replacement. Its mineral content is lower than a purpose-built electrolyte formula and it varies by product and preparation, so if your needs are high, pair the two rather than relying on broth alone. Second, and more importantly, sodium is not universally desirable. If you have high blood pressure, kidney disease, or heart failure, or your doctor has told you to limit sodium, the sodium in broth counts toward your daily total and you should choose a low-sodium option and talk with your physician. I sell a low-sodium beef broth for exactly this reason. For the general background, see what electrolytes are and why you need them.

5. Fiber

Fiber intake falls along with everything else when portions shrink, and fiber is already something most adults fall short on. Getting it from food is ideal. If that is not happening, a supplement is a reasonable bridge. Start low and increase gradually, and take it with plenty of water.

6. Creatine, Which I Do Not Sell

I am including this because it belongs on an honest list. Creatine monohydrate has a substantial evidence base for supporting lean mass alongside resistance training, it is inexpensive, and it is among the most studied supplements available. It is not a DKA product and I have no commercial reason to mention it. If protecting muscle during weight loss is a priority for you, it is worth discussing with your doctor.

What I Would Be Careful With

Biotin Megadoses

Biotin is the reflex answer for hair and nails, but evidence for supplementation in people with normal levels is weak, and true deficiency is uncommon. More concerning, high-dose biotin can interfere with certain laboratory assays, including thyroid and cardiac tests, which can produce misleading results. Tell your doctor if you are taking it before any bloodwork.

Iron Without Testing

Iron is commonly low during reduced intake, which makes it tempting to supplement preemptively. Do not. Excess iron accumulates and causes harm, and the only way to know whether you need it is a blood test. This is a case where guessing has real downside.

Anything Marketed as a Natural Substitute

You will see products positioned as natural alternatives to prescription weight loss medication. No supplement replicates the mechanism of a prescription GLP-1 receptor agonist, and products making that comparison have drawn regulatory and legal attention. If a label is comparing itself to a prescription drug, that tells you something about the company rather than the product.

Stacking Without Telling Your Doctor

Supplements interact with medications and with each other. Bring the actual bottles to your next appointment. This matters more when hair, skin, or fatigue concerns are prompting you to add several things at once, and it is worth noting that reported hair shedding during this kind of weight loss is most strongly associated with the rate of weight loss and nutritional adequacy rather than with any single missing nutrient6.

The Order I Would Prioritize

If budget or pill fatigue is a factor, and for most people it is, here is my ranking. Protein first, because it does the most work and nothing else compensates for missing it. A multivitamin second, as broad insurance against gaps you cannot see. Electrolytes third, adjusted to how you actually feel and to your blood pressure situation. Collagen fourth, if skin is a priority for you. Everything else after bloodwork tells you it is needed. A case series of patients who prioritized protein and resistance training reported holding onto lean tissue while losing substantial fat3, which is a reminder that the fundamentals outperform the long list. Talk with your prescribing physician about what fits your health history. Results may vary from person to person.

Frequently Asked Questions

What supplements should you take on a GLP-1 medication?

The categories most worth considering are complete protein, a daily multivitamin, electrolytes, and fiber, with collagen as an addition if skin is a concern. These address nutritional gaps that open when food intake drops substantially. None of them treat a medication or its effects. Discuss any supplement plan with your prescribing physician.

Does bone broth help with electrolytes during GLP-1 weight loss?

Bone broth contributes sodium, potassium, magnesium, and trace minerals along with fluid and protein, so it adds to daily electrolyte intake. It is not a concentrated electrolyte replacement, and mineral content varies by product and preparation. Anyone advised to limit sodium should choose a low-sodium option and consult their physician.

Is the sodium in bone broth a problem?

It depends entirely on your health history. When overall food intake drops, sodium intake drops with it, so for many people the sodium in broth is useful rather than excessive. For anyone with high blood pressure, kidney disease, or heart failure, or anyone advised to limit sodium, it counts toward the daily total and a low-sodium option is the better choice. Ask your doctor.

Do you need a multivitamin on a GLP-1?

Reduced food intake means reduced intake of vitamins and minerals. The obesity medicine literature has flagged shortfalls in vitamin D, B12, iron, and calcium during this kind of weight loss, and notes that no formal nutrient screening consensus exists for people starting these medications. A multivitamin is reasonable general coverage, though bloodwork from your physician is more informative than assumption.

Should you take collagen or protein powder on a GLP-1?

They do different jobs. Complete protein supplies the essential amino acids and leucine that lean mass maintenance depends on. Collagen is low in leucine and research indicates it does not increase muscle protein synthesis, but it has a more developed evidence base for skin. Many people use both. Collagen does not substitute for complete protein.

Should you take biotin for hair on a GLP-1?

Evidence for biotin in people with normal biotin levels is weak and true deficiency is uncommon. High-dose biotin can also interfere with certain laboratory tests, including thyroid and cardiac panels, producing misleading results. Tell your doctor if you are taking biotin before any bloodwork.

Can supplements replace a GLP-1 medication?

No supplement replicates the mechanism of a prescription GLP-1 receptor agonist, and products marketed as natural alternatives to these medications have drawn regulatory and legal scrutiny. Decisions about prescription medication belong with your physician.

How much protein should you take on a GLP-1?

Clinical guidance for adults losing weight on these medications suggests 1.2 to 1.6 grams of protein per kilogram of body weight daily for adults without chronic kidney disease. For a 165-pound adult that is roughly 90 to 120 grams. Talk with your doctor about the right target for your health history.

References

1. Medical nutrition in the glucagon-like peptide-1 (GLP-1) era: Protein strategies, micronutrient monitoring, and lean mass preservation. Clinical Nutrition ESPEN. 2026. https://www.sciencedirect.com/science/article/abs/pii/S2405457726004018

2. Bridging the nutrition guidance gap for GLP-1 receptor agonist therapy assisted weight loss: lessons from bariatric surgery. International Journal of Obesity. 2026;50:265-267. https://www.nature.com/articles/s41366-025-01952-w

3. Preservation of lean soft tissue during weight loss induced by GLP-1 and GLP-1/GIP receptor agonists: A case series. 2025. https://pmc.ncbi.nlm.nih.gov/articles/PMC12536186/

4. Aussieker T, Hilkens L, Holwerda AM, et al. Collagen Protein Ingestion during Recovery from Exercise Does Not Increase Muscle Connective Protein Synthesis Rates. Medicine & Science in Sports & Exercise. 2023;55(10):1792-1802. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10487367/

5. Pu SY, Huang YL, Pu CM, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 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 systematic review of current evidence and implications for counseling. Science Progress. 2026. https://journals.sagepub.com/doi/10.1177/00368504261444578