GLP-1 Supplements: What They Are and How They Work

These days, it’s nearly impossible to avoid chatter about GLP-1s. From celebs like Serena Williams to your best friend’s sister, everyone seems to know someone who’s taking one. And now that GLP-1 prescriptions are the hot topic for weight loss, some supplement companies are jumping on the bandwagon with products claiming they can do the same thing as GLP-1 medication.

So we rolled up our sleeves and dug into the actual science. Here's the real deal on GLP-1s and why it matters for your midlife metabolism; how prescription medications stack up against supplements; and whether these over-the-counter (OTC) options can actually help with blood sugar, appetite, weight management, or side effects. Reach out to a healthcare professional, like a Midi clinician, for personalized support.

What Is a GLP-1?

The term “GLP-1” stands for glucagon-like peptide 1. It’s a hormone your body naturally produces that’s involved in appetite regulation, blood sugar control, and digestion. Eating food triggers the release of GLP-1 which tells your brain, "Hey, we're good here, you can stop eating now." Pretty cool, right? As a result, your appetite decreases.

The problem is, some people make less GLP-1, which is linked to a higher likelihood of struggling with  weight gain and obesity. It's like having a broken "I’m full" signal, which can contribute to difficulty managing your weight.

Prescription medications called GLP-1 receptor agonists, such as Ozempic (indicated to treat diabetes) and Wegovy (indicated for weight loss), work by mimicking GLP-1 in the body. This class of medications might seem relatively new due to the recent excitement around and celeb interest in the drugs, but GLP-1s have been around for decades. 

Understanding GLP-1 Supplements vs. Prescription Medications

A prescription GLP-1 medication is the real deal. You get it from your clinician after they've looked at your health, considered your goals, and figured out whether it's right for you. This can come in the form of injections or oral alternatives. You can also take them in a range of doses. 

GLP-1 supplements, on the other hand, usually contain ingredients like green tea extracts and other herbs that may support your weight loss efforts, though they aren’t as thoroughly studied.

If you’re interested in using a supplement, talk with a healthcare professional, like a Midi clinician, first. They can answer your questions about whether a personalized GLP-1 medication or a certain supplement is right for you based on your health, lifestyle habits, and weight loss goals. 

What’s more, a supplement doesn’t take the place of diet, exercise, sleep, and stress management—all things that are needed to make weight loss happen—so having a clinician by your side can help you create a well-rounded plan that sets you up for success during the menopausal transition.  

Do GLP-1 Supplements Actually Work?

The straight answer is that GLP-1 supplements do not work like prescription medications. Some have a bit of research backing them up, but honestly, the jury's still out on whether many of these supplements do much of anything at all. 

Some so-called GLP-1 supplements for weight loss may be mildly effective. Whether a GLP-1 supplement is appropriate for you depends on your health needs and goals.

Are GLP-1 Supplements Safe? 

It’s important to look for supplements that have evidence-based ingredients and are third-party tested, since supplements aren’t regulated the same way prescription medications are. 

“I always recommend talking to your clinician before taking supplements,” says Christy Beyer, MD, FACOG, NCMP, Medical Director at Midi.

Risks vary from person-to-person, but a clinician can talk with you about what we know about the efficacy of these supplements and how they work. They can also share more about the potential:

• interactions with prescription medications or OTC medications or supplements
• health risks based on any other conditions you’re also treating
• gastrointestinal (GI) side effects, like nausea, bloating, and diarrhea
• differences in ingredient potency that vary among brands

In general, if you are already taking a GLP-1 prescription medication, there’s no reason to add on another supplement that mimics a GLP-1, says Dr. Beyer. Taken together, these may increase the risk of side effects or make existing side effects worse. 

Some of these supplements should be avoided if you’re pregnant or breastfeeding, so checking in with a clinician first is recommended. And if you’re taking blood pressure or blood sugar medications, that’s an extra reason to talk with your clinician first.

How to Read a GLP-1 Supplement Label

When analyzing a supplement, consult this quick checklist to evaluate for safety:

• Is the active ingredient and its dose listed?
• Are inactive ingredients, such as added sugar or fillers, listed?
• Is the dose of the active ingredient in the range that research says is safe and effective?
• Is there third-party testing?

You’ll want to look past the front label to really get a sense of what the supplement offers. The GLP-1 language on the front label says nothing about what’s inside the bottle. When sold OTC, “GLP-1” is used as a marketing term or product descriptor—not an actual ingredient. 

Natural Supplements That May Increase GLP-1

Let's cut through all the noise and look at what the science actually says about the most popular "GLP-1 supplements." Just remember—the research is pretty limited (think small studies and animal research), and these are definitely not replacements for prescription medications if that's what you and your doctor decide is right for you. 

Berberine

Berberine is a compound found in plants like goldenseal and barberry. This is, by far, the most popularly cited GLP-1 supplement. One research review suggests that people taking it did lose weight—about 1.8 pounds. (The best results were seen in those who were overweight.)  

How does it work? Berberine may affect gut bacteria and digestion, and animal studies suggest it plays a role in many aspects of metabolism that manage both cholesterol and blood sugar.

Midi’s Berberine+ uses a natural derivative of berberine, dihydroberberine, because it’s absorbed much better by the gut. Once absorbed, it gets converted back into berberine—bipassing the bottlenecks of absorption in the gut and working more consistently (and with lower dosing). 

Probiotics

Early research suggests that probiotics—which are live microorganisms in your digestive system—may promote cells in the intestines to secrete GLP-1, thus supporting glucose and energy metabolism. Probiotics ferment fiber during digestion, stimulating the production of short-chain fatty acids that trigger GLP-1. 

One review found that Lactobacillus and Bifidobacterium are bacterial probiotics that can promote native GLP-1. It also found that use of of these bacteria have also been linked to weight loss. However, the studies use a diverse set of bacterial strains and the studies are small, concluding that larger trials are needed to support firm recommendations in this area. 

Note, too, that live bacteria are incredibly fragile, and keeping them viable from production to consumption requires navigating several logistical challenges, as moisture, heat, and oxygen exposure can destroy their potency.

Psyllium

You know this one—it's the fiber in products like Metamucil that helps with, well, keeping things moving. Fiber also acts as a potent prebiotic, meaning it helps promote growth of our own native gut bacteria. 

There is also evidence that fiber can help slow carbohydrate digestion and absorption, increasing GLP-1, making it potentially effective for improving blood sugar control. When it comes to weight loss, one review and meta-analysis found that taking psyllium before meals for about 5 months lead to more than a 4-pound weight loss in people with overweight and obesity.

Ginseng

There is some evidence that ginsenosides (the active compounds in ginseng) may promote GLP-1 secretion, possibly improving insulin release, according to one review. The research suggests it may help with blood sugar management, especially blood glucose levels after eating a meal.

However, the science on ginseng is preclinical research, which means we don’t have much human experience nor understand  the dosing needed to optimize safety and efficacy in humans.

Wild bitter gourd

Bitter melon extracts (Momordica charantia) have been shown to have anti-obesity effects in animal and basic science research, with limited study in humans. Basic science suggests they  inhibit enzymes that break down carbohydrates and may reduce blood glucose. The research on people is small: One study that’s often cited was published in 2012 and had just 42 participants. Though the results were positive, other studies have not shown an impact in humans, suggesting that more study is needed. 

Other herbal supplements

Cinnamon, yerba mate, capsaicin, EGCG (green tea), and curcumin are just some of the other potentially promising plant compounds proposed to enhance GLP-1 secretion and benefit blood sugar control, insulin resistance, and weight loss. None have consistently shown results in weight management in human studies. 

Again, more research is needed to understand just what type of benefit (if any) these can deliver and the optimal way to include them in a weight loss routine. Using them alone (without diet and exercise) is unlikely to make any difference. 

GLP-1 Gummies, Drops, and Patches: Do the Newer Formats Work? 

Many marketed “GLP-1” gummies, drops, and transdermal (skin) patches do not contain GLP-1 as an actual active ingredient, but rather are offering these same botanical ingredients. 

GLP-1 patches are specifically emerging in popularity, due to the ease of sticking it on and forgetting it. But it’s important to realize that these patches do not contain actual GLP-1 as an ingredient and are not approved for weight loss.  True GLP-1 medications have not been demonstrated to be absorbed reliably through the skin, so there is no approved active GLP-1 medication patch currently available.  While these marketed patches that contain botanical ingredients may seem convenient and easy, they haven’t  actually been shown to help with weight loss.

Supplements to Support GLP-1 Medications

While some supplements try to promise you the same benefits of GLP-1s, another overlooked—but more helpful category—are supplements that play an assistive role to GLP-1 prescriptions. 

GLP-support supplements can be useful for some women, says Dr. Beyer. 

“When people are taking GLP-1 medications, they don’t always get the nutrients they need due to a restricted diet or gastrointestinal side effects,” she says. “I find that these support supplements can be helpful in providing nutrients they’re not getting or controlling side effects like nausea or upset stomach.”

Muscle preservation during GLP-1 treatment is critical for protecting metabolic rate, which supports weight loss, as well as overall health, quality of life, and longevity. Getting enough protein, which may include protein supplementation, can help preserve muscle during weight loss when paired with resistance training. And taking a general multivitamin and/or vitamin D intake can also help avoid potential nutrient deficiencies during treatment. These combination supplements filled with micronutrients are considered by some to be among the best vitamins to take while on a GLP-1.

This supportive care strategy is backed up by a 2025 review in Obesity Pillars. The review described how comprehensive obesity treatment (which can include optimizing nutrition intake along with therapeutic doses of dietary supplements when taking GLP-1 prescriptions) can  improve GI health, retain lean body mass, and lessen inflammation.

GI side effects from these GLP-1 medications can cause some people to stop using the medications, causing them to miss out on the many health benefits of weight loss, such as lower diabetes risk, improved cardiovascular health, and reduced inflammation.

Supplements, like Midi’s Daily GLP-1 Support, can help with these side effects, allowing treatment to continue so people can get the benefits of GLP-1 medications. With ginger and B6 to calm the stomach, peppermint oil and enzymes to support smooth digestion, and essential nutrients like D3, K2, and methylated B9 to replenish lost nutrients, this formula can play a supportive role while taking GLP-1s.

Foods and Lifestyle Practices to Naturally Boost GLP-1

Here's the thing about GLP-1 medications: Even if you're taking them, you still need to eat well and exercise. These medications work best when paired with healthy habits.

• Prioritize healthy eating: The American College of Lifestyle Medicine recommends focusing on fruits, vegetables, whole grains, dairy, lean proteins, nuts, seeds, and healthy fats like olive and avocado oil. Eating smaller, consistent meals, staying hydrated, and keeping alcohol in check all help, too. This type of fiber- and protein-rich pattern boosts the feeling of fullness after eating. 
• Move your body: Exercise and muscle building are important adjuncts when engaged in any weight loss regimen. Physical activity helps your gut bacteria do their job better, which supports your natural GLP-1 response. Muscle mass itself helps improve insulin sensitivity. Both moderate and high-intensity exercise seem to give GLP-1 a boost. If you’re taking a GLP-1 medication, experts recommend strength training at least 3 times per week in addition to 150 minutes of aerobic exercise.
• Focus on your gut health: Prebiotics like the fiber in food or in a fiber supplement help populate your GI system with good bacteria. Smart food options to promote gut health include yogurt, kefir, kimchi, and plenty of fruits and vegetables. 
• Get a good night’s rest: Sleep has a direct role in regulating ghrelin and leptin, the two hormones responsible for hunger and fullness. Good sleep supports easier weight management. 
• Find ways to ease stress: Chronic stress can raise cortisol, which increases your appetite and leads to high-calorie food cravings. Bringing down your tension levels and working moments of calm into your day can help support healthy food habits.

Potential Benefits of Supporting GLP-1 Naturally 

Healthy habits—eating well, getting fiber and protein, exercising regularly—can support your body's own native GLP-1 levels. These habits can help:

• support weight management and appetite regulation
• improve blood sugar control and overall metabolic health
• enhance digestive health and comfort  

That said, many women find that lifestyle changes alone don't get them where they want to be health-wise or weight-wise, which is why they consider GLP-1 medications, especially when hormonal changes in midlife lead to even more weight gain or fat redistribution (hello, meno belly). And some women just make less GLP-1 than others—and it’s harder for them. The prescription GLP-1 drugs can help many women with weight loss.

The winning combo? GLP-1 medication plus healthy lifestyle habits. And depending on your situation, certain supplements might be helpful, too—just run them by a healthcare professional first. Midi clinicians are here to help you find the best weight loss treatments for you, your goals, and your life—book a virtual visit to learn more.

Key Takeaways

• GLP-1 is your body's natural "I'm full" hormone, and lower levels might contribute to weight gain.
• If you're dealing with perimenopause or postmenopause weight gain, cravings, blood sugar issues, or insulin resistance, extra support can help with achieving and maintaining a healthy weight.
• There's limited evidence that some supplements like fiber, probiotics, and berberine might help boost GLP-1 levels, though they can support weight loss in other more well-researched pathways.
• Supplements promising to give you the same results as prescription medications are overhyped. If you're looking for the kind of results you hear about with weight loss prescriptions, supplements probably won't cut it
• Talk with a healthcare professional, like a Midi clinician, who can help you explore all your options—whether that's prescription medications, lifestyle coaching, supplement guidance, or a combination of all three.

Frequently Asked Questions (FAQs)

Do any GLP-1 supplements work?

There is limited evidence that supplements like berberine, fiber, and probiotics may help raise GLP-1 in the body. Using them may promote mild weight loss results. 

Can you buy GLP-1 supplements?

Yes, you can find plenty of over-the-counter products claiming to boost GLP-1 or work like "natural" GLP-1 medications. Just keep your expectations realistic—the evidence for most of them is pretty thin.

How can I increase my GLP-1 hormone naturally?

Eating food naturally triggers GLP-1 release, especially foods rich in fiber and protein. These help you feel full and keep blood sugar stable. Regular exercise also helps boost GLP-1 and makes prescription GLP-1 medications more effective if you're taking them.

Is there a vitamin that works like Ozempic?

There is not. Ozempic is an FDA-approved prescription medication for the treatment of type 2 diabetes alongside diet and exercise. There is no evidence that taking a vitamin or supplement delivers comparable results as Ozempic.

What supplement is closest to GLP-1?

No supplement is chemically close to GLP-1. There are ingredients with some evidence of nudging the body’s own GLP-1 release (like probiotics and fiber), but they don’t mimic how GLP-1 medication actually acts in the body.   

Which GLP-1 drink is best for weight loss?

“GLP-1 drinks” or powders are dietary supplements that may contain ingredients like berberine and fiber blends, and they claim to “mimic” or “activate” the body’s GLP-1 response. These are marketing claims that are not rooted in any sort of science.

How can I mimic Ozempic naturally?

No food or supplement reproduces a GLP-1 medication response. Certain healthy habits can help with weight management, including a protein- and fiber-forward way of eating and routines that encourage sleep and stress relief.

Are GLP-1 patches safe?

These patches may seem easy and convenient—but they don’t actually contain any GLP-1 medication. And the ingredients that they do contain aren’t easily absorbed via the skin. The safety issues are skin irritation and the fact that you’re not actually being treated for whatever issue you’re using them for.

Where can I buy GLP-1 pills?

GLP-1 medications require a prescription from a clinician. GLP-1 supplements that support issues that can arise when taking the medication (including GI side effects and nutritional needs) are available via Midi Health.