This post may contain affiliate links, which means that I may earn a commission if you click on the link or make a purchase using the link. When you make a purchase, the price you pay will be the same whether you use the affiliate link or go directly to the vendor’s website using a non-affiliate link.
On GLP-1s like Mounjaro, Zepbound, or semaglutide? You might be eating less (yay, appetite control!)—but that also means you could be missing out on key nutrients your body actually needs to stay strong, energised, and regular. Low energy, muscle loss, constipation, and dizzy spells? Yep—those could all be side effects of not fuelling your body properly on these meds. But don’t worry—we’re not here to suffer. We’re here to thrive. Let’s break down the essential GLP-1 supplements that can help you feel your best, even on your lowest-calorie days.
Why GLP-1s Can Leave You Depleted (And What to Do About It)
GLP-1 meds work by slowing down digestion, keeping you fuller for longer, and reducing hunger hormones. Brilliant for weight loss—but it also means:
- You’re eating less volume (so fewer nutrients overall)
- Digestion is slower, which can mess with absorption
- Nausea or food aversions make it hard to eat a balanced diet
- You might avoid higher-protein or fibrous foods that feel “heavy”
The result? Gaps in your nutrition that can lead to fatigue, muscle loss, low electrolytes, constipation, brittle hair, or feeling like a zombie by 3pm.
That’s where GLP-1 supplements come in—not as a magic fix, but as a practical way to fill those gaps and keep you feeling like the strong, glowing, confident legend you are.
1. Protein Powder: Your Not-So-Secret Weapon
Let’s get brutally honest for a sec: weight loss without enough protein = muscle loss. And that, my lovely, is not the goal.
GLP-1s can help you drop weight fast—but if you’re not actively eating enough protein, your body won’t just burn fat. It’ll also start nicking muscle tissue. Yep. And losing muscle doesn’t just make you feel weaker or wobblier—it’s terrible for your long-term health.
Muscle keeps your bones strong, your posture tall, your metabolism firing, and your energy levels up. It’s also a huge player in your Total Daily Energy Expenditure (TDEE)—aka how many calories your body naturally burns each day.
Less muscle = lower TDEE = easier weight regain once the meds stop or slow down.
So what’s the fix? Protein, protein, and more protein. Especially when you’re eating smaller meals and naturally leaning toward toast-for-dinner vibes. Protein helps you feel full, builds lean muscle, and makes fat loss sustainable—not sabotaging.
Tip:
Aim for at least 25–30g of protein per meal, and use shakes to fill in the gaps when food feels like a chore.
Top ideas:
- Whey isolate if you’re not dairy-sensitive (mixes like a dream)
- A good vegan blend if you’re plant-powered
- Unflavoured powder to sneak into oats, soups, or coffee (yes, really)
My Picks:
2. Collagen Peptides: For Skin, Joints, and a Bit of Sass
Collagen isn’t just some bougie wellness buzzword—it’s the most abundant protein in your body. It holds everything together: your skin, joints, tendons, bones, gut lining… the lot.
And here’s the kicker: as you lose weight—especially quickly with GLP-1s like Mounjaro or Zepbound—you’re more likely to notice changes in your skin elasticity, joint stiffness, and hair health. That “deflated balloon” feeling? Often a sign your collagen stores are taking a hit.
Plus, if your overall protein intake is low (which is super common on semaglutide), your body won’t have enough of the building blocks it needs to keep collagen production steady. That can lead to:
- Sagging or loose skin (especially around the tummy, face, arms)
- Achy joints or creaky knees when you try to exercise
- Brittle nails or hair that feels dry and lifeless
Adding a scoop of collagen peptides daily can help support:
- Stronger hair, nails, bones, and even gut lining
- Skin firmness and elasticity (hello glow-up)
- Joint comfort, especially during workouts
Easy win: Pop a scoop into your morning brew or shake. No faff, no weird taste.
My Pick:
📌 Pin this for later! ⬇
3. Psyllium Husk Powder: Gut Health’s Unsung Hero
Let’s be blunt. GLP-1s slow your digestion. So if you’re wondering why your toilet trips are few and far between, this is probably it. Psyllium husk is a natural fibre that keeps things moving without making you bloat like a balloon.
Semaglutide tip: Start small (half a teaspoon) and work your way up. Mix it into water or your morning smoothie. No need to make it weird.
My Pick:
4. Electrolytes: Because Water Alone Won’t Cut It
Feeling tired? Headachy? Dizzy when you stand up? You might think it’s just the meds, but chances are you’re low on electrolytes. GLP-1s can absolutely mess with your salt balance, especially if you’re not eating much.
This is your no-fuss fix. No, it doesn’t mean chugging salty soup all day.
Look for:
- Sodium, potassium, and magnesium
- Low or no sugar
- Tasty enough to keep you sipping
My Pick:
Bonus Bits You Might Need
Magnesium Glycinate
Great for sleep, reducing stressy vibes, and avoiding those random muscle twitches. If you’re waking at 3am with racing thoughts, this one’s for you.
A Quality Multivitamin
Look, if you’re barely eating or relying on 3 bites of cottage cheese a day (been there), a decent multi covers your bases. Especially B12, iron, and vitamin D.
Build Your GLP-1 Supplements Stack
Let’s get real. You deserve to feel GOOD on this journey – not just smaller. GLP-1 Supplements can help you go from sluggish and struggling to energised, strong and thriving.
So grab your protein, stir in some collagen, sort your fibre, sip those electrolytes, and go be the glowing, thriving queen you are.
Need more easy ideas for what To Eat on GLP-1s? Or want cheeky Semaglutide tips that actually work? Check out my entire series on GLP-1 Weight Loss!
Next Steps:
Still not sure which one is right for you?
- Grab my free GLP-1 Kickstart Bundle to help you get started on the right foot!
- Read: How to Get the Best Results on GLP-1s if you’re all about results and want a proven plan to maximise fat loss without burning out.
- Or dive into the GLP-1 Nutrition Guide to start eating for results
You’re doing brilliantly. Keep going.