If you're riding the GLP-1 wave (think: Ozempic, Wegovy, or Mounjaro), you've probably discovered that these weight-loss game-changers come with some not-so-fun side effects. Gastrointestinal symptoms — nausea, vomiting, diarrhea, and constipation — are by far the most common side effects of GLP-1 drugs. But here's the thing – you don't have to white-knuckle through the discomfort or risk losing precious muscle mass along the way.
We've rounded up four science-backed supplements that act as your GLP-1 sidekick, helping you navigate the challenges while maximizing the benefits. Think of them as your backup dancers – supporting the star performer while keeping the whole show running smoothly.
Why Your Body Needs Backup When on GLP-1s
Before we dive into the supplements, let's discuss what's actually happening in your body when you use these pharmaceuticals. The satiety effect of GLP1-agonists reduces your food intake, appetite, and hunger. These combined effects often result in weight loss, but can create some symptomatic challenges.
The gut reaction: These drugs also act in the brain to reduce hunger and act on the stomach to delay emptying, so you feel full for a longer time. While this helps with portion control, it can also lead to digestive discomfort.
The muscle concern: Here's where it gets tricky. Research indicates that during conventional weight loss, 65-80% of the weight loss comes from fat tissue, and 20-35% comes from lean tissue, including muscle. When eating less, a smaller appetite can increase your risk of protein deficiency, which can negatively impact many of the body's foundational systems. Adding more protein in can help preserve lean muscle mass and maintain strength and energy.
The nutrient gap: Reduced food intake can result in an insufficient intake of essential vitamins and minerals. It's like trying to run a car on half a tank – you might make it, but you won't perform at your best.
The Essential Four: Your GLP-1 Support Squad
1. Ora’s So Lean & So Clean Plant Protein Powder: Your Muscle Guardian
When you're dealing with nausea and decreased appetite, the last thing you want is a chalky protein powder that makes you feel worse. That's where Ora’s chef-designed protein powder shines as the best plant protein powder for GLP-1 users.
Why plant protein wins: Supplementation with whey protein and essential amino acids can also help meet the desired daily protein intake and facilitate muscle protein synthesis. While this study mentions whey, plant-based options, such as Ora’s formula, offer similar benefits without the dairy-related digestive stress that can exacerbate GLP-1 side effects.
The science behind muscle preservation: Strength training is crucial for anyone starting a GLP-1 agonist medication. But exercise alone isn't enough – you need adequate protein to fuel recovery and maintain lean mass.
How to use it: Mix two scoops with your plant milk or blend into a smoothie for additional nutrients. The vanilla and chocolate flavors are delicious, gentle on sensitive stomachs, and the organic ingredients complement your health-focused journey perfectly.
2. High-Quality Multivitamin: Your Nutritional Safety Net
When you’re eating smaller portions or just trying to stay on top of your wellness game, nutrient gaps can sneak in. That’s where Ora’s Modern Multi steps up. It’s not your average multivitamin—it’s a thoughtfully formulated blend of bioavailable, plant-based, and scientifically validated nutrients designed to do more than just “fill gaps.”
With a full spectrum of essential vitamins and minerals, plus unique extras like Lutemax® 2020 for eye health and MenaQ7® vitamin K2 for bone and heart support, the Modern Multi is built to support:
-
Healthy energy levels to fight fatigue†
-
Strong immune defenses to help your body stay resilient†
-
Cognitive function & focus for mental clarity†
-
Stress resilience & recovery when life piles on†
-
Vision protection from daily blue light exposure†
-
Radiant skin, hair, and nails from the inside out†
-
Heart and bone health for long-term wellness†
What makes it modern?
Ora goes beyond the basics with:
-
Chelated minerals that are gentler on digestion
-
An organic B-complex from quinoa sprouts for maximum absorption
-
Lutemax® 2020, a clinically studied blend of lutein and zeaxanthin, for eye and vision health in the digital age (AKA for staring at screens all daaay)
Pro tip: Take your Modern Multi with your largest meal to get the most out of its nutrients and minimize any chance of stomach upset.
3. Targeted Probiotics: Your Gut's Best Friend
Here's where things get interesting. Beneficial bacteria and yeasts from a probiotic supplement can support digestion and gut health. This may help manage digestive symptoms, such as diarrhea, bloating, and constipation, which are common side effects of GLP-1 medications.
The gut-brain connection: Your digestive system is literally called your "second brain" for a reason. When it's happy, you feel better overall – which means you're more likely to stick with your GLP-1 therapy.
Smart supplementing: Look for probiotics with multiple strains, including Lactobacillus and Bifidobacterium varieties.
Try Ora’s Trust Your Gut Daily Essentials: a clinically backed probiotic with six diverse strains, plus organic prebiotics to help them thrive. It’s designed to keep digestion balanced, bloat in check, and your microbiome resilient.
When to take: Pop your probiotics on an empty stomach ~30 minutes before a meal for best results.
4. Electrolyte Support: Your Hydration Hero
This one's often overlooked but super important. It is essential to stay hydrated while taking one of these new medications, consuming at least two liters of water daily (unless otherwise directed by a physician). Not only will dehydration worsen side effects, such as constipation, but acute dehydration can also significantly harm one's kidneys, especially if he or she is already experiencing the early stages of chronic kidney disease.
Why electrolytes matter: When you're eating less and potentially dealing with GI symptoms, you're not just losing water – you're losing essential minerals that keep everything running smoothly.
Want to Skip the GLP-1 Side Effects Altogether?
If you’d rather avoid the digestive rollercoaster that can come with GLP-1 medications, there’s another path forward. Ora’s GLP-1 Up is a metabolic support supplement designed to increase GLP-1 production in the gut naturally.
The result?
Steadier blood sugar levels, longer-lasting satiety, and support for healthy fat metabolism—without the wild side effects of its pharmaceutical cousin.
Putting It All Together: Your Daily GLP-1 Support Routine
-
Morning: Start with your probiotic 30 minutes before breakfast and your multivitamin alongside your first small meal. This sets the foundation for the day.
-
Pre or Post-Workout: This is prime time for your vegan protein powder.
-
Throughout the Day: Sip on electrolyte-enhanced water, especially if you’re experiencing any GI symptoms.
The Bottom Line: Smart Supplementing for Sustainable Success
GLP-1 medications are potent tools, but they work best when you support your body through the transition. Incorporating the right supplements—such as protein powders, multivitamins, and digestive supports like probiotics can help maintain muscle, improve digestion, and prevent deficiencies.
The key is choosing high-quality, clean supplements that work with your body, not against it. Ora’s commitment to plant-based, science-backed nutrition makes them an ideal partner in your health journey—from GLP-1 Up for natural metabolic support to their vegan protein powder and gut-focused essentials.
Remember, supplements aren’t magic pills—they’re strategic allies. When paired with gradual dose adjustments, mindful eating, and regular check-ins with your healthcare provider, they can help you maximize the benefits of GLP-1 therapy (or even eliminate the need for it) while minimizing the side effects.