At Princeton Integrative Health, we honor the many paths our patients take on their wellness journeys. Whether you're considering GLP-1 receptor agonists like Ozempic or you're already using one, our role is to support your body holistically while you pursue your goals. That includes guiding you toward science-backed solutions that minimize side effects, protect your long-term health, and enhance the effectiveness of your chosen treatment.
GLP-1 agonists like semaglutide (Ozempic), dulaglutide, and liraglutide are a class of medications originally designed to help manage type 2 diabetes. Today, they are widely used to support weight loss due to their effects on blood sugar regulation, hunger, and satiety. For many, they offer a powerful tool in tackling metabolic health challenges. But, like any intervention, they are most effective and safest when paired with targeted lifestyle support.
Here's what you need to know about how GLP-1s work, common side effects, and how to supplement wisely to support your body through the process.
GLP-1: More Than a Medication Target
GLP-1 (glucagon-like peptide-1) is a hormone naturally produced by the gut in response to eating. It acts on the pancreas to stimulate insulin release and helps lower blood glucose levels. But it also communicates with the brain to delay gastric emptying and promote a feeling of fullness, or satiety.
This dual action makes GLP-1 an effective target for both blood sugar regulation and appetite suppression. That's why synthetic GLP-1 agonists have gained so much traction in weight loss strategies—they essentially mimic your body’s own hormonal messages, helping to reduce hunger, improve glucose control, and decrease caloric intake.
However, reducing food intake too much, or too quickly, and slowing the digestive system significantly can result in side effects. Some individuals may experience nausea, vomiting, bloating, constipation, or even stomach paralysis (gastroparesis). Others may unintentionally lose muscle mass, experience fatigue, or develop nutrient deficiencies.
That’s where a thoughtful supplement strategy comes in.
Foundational Supplements to Support GLP-1 Therapy
We recommend a targeted nutrient protocol to help protect your gut, muscles, and metabolic system while on a GLP-1 medication. This approach is based on clinical research and aligns with our root-cause philosophy at PIH.
1. Ginger: Ease Nausea and Support GI Motility
Ginger has long been used to combat nausea and improve digestive function. Clinical trials have demonstrated its effectiveness in reducing nausea from medications, including chemotherapy and antiviral drugs. For those experiencing nausea or delayed stomach emptying from GLP-1 medications, ginger may help ease symptoms and improve quality of life.
Suggested Use: 500 mg twice daily or 1–2 grams daily. If nausea is predictable, consider taking it one hour before your GLP-1 injection.
2. Probiotics: Restore Balance and Reduce Bloating
Changes in gut motility and stomach emptying can lead to GI discomfort, bloating, or even microbial imbalance. Specific strains of probiotics have been shown to relieve bloating, abdominal pain, and distention in patients with GI sensitivity.
Suggested Use: 60 billion CFU daily, ideally including strains like Lactobacillus acidophilus NCFM and Bifidobacterium lactis Bi-07. Continue until GI discomfort subsides.
3. Protein: Preserve Muscle During Weight Loss
Weight loss from reduced appetite often includes unintended muscle loss. Preserving lean mass is crucial for maintaining a healthy metabolism and preventing fatigue, especially as we age. Whey protein has been proven to reduce fat mass and support lean body mass, particularly when paired with strength training.
Suggested Use: 24 g of high-quality protein, 1–2 times daily. Choose protein powders without added sugars or artificial fillers.
4. Creatine: Build Strength, Support Body Composition
Creatine monohydrate is one of the most well-studied and safe supplements for increasing muscle mass and reducing fat mass when paired with exercise. It also helps support performance and cellular energy.
Suggested Use: 3–5 g daily, ideally alongside a resistance training routine.
5. Multivitamin: Fill the Nutrient Gaps
When food intake is reduced, micronutrient deficiencies can quickly arise. Common nutrient gaps during caloric restriction include magnesium, B vitamins, vitamin D, and antioxidants. Even popular structured diets often fail to meet basic RDA requirements for several nutrients.
Suggested Use: One high-quality multivitamin daily, containing a broad spectrum of vitamins and trace minerals.
What to Know Before Starting (or Stopping) a GLP-1 Medication
GLP-1 medications are not inherently "good" or "bad" — they are tools. And like any powerful tool, they work best with guidance and a holistic strategy.
If you're just beginning a GLP-1 medication, it's important to:
Start slow and monitor side effects
Support your digestion and liver function
Eat enough protein and nutrients to maintain lean mass
Exercise regularly, especially with resistance training
If you're planning to stop a GLP-1:
Wean slowly under practitioner supervision
Build a sustainable nutrition and exercise plan before tapering
Support gut and metabolic recovery with supplements and whole foods
The PIH Perspective: Empowering Informed, Whole-Person Choices
At Princeton Integrative Health, we don’t shame the use of GLP-1s—we simply want you to be equipped to make the best decisions for your body. Whether you're using these medications temporarily or long-term, our mission is to help you preserve your health, maximize results, and transition to sustainable wellness practices.
Want personalized guidance on how to integrate these supplements or explore natural approaches to weight loss and metabolic health? Book a consultation with our clinical team today. We offer personalized lab testing, nutrient protocols, hormone balancing, and one-on-one coaching to help you reach your goals—with or without medication.
Because real health isn’t just about losing weight. It’s about building a body that works for you.