It’s hard to ignore the enormous marketing buzz surrounding prescription weight-loss medications and their effectiveness on reducing body weight.
But there’s growing interest in GLP-1 supplements and other natural ways to lose weight — without relying on prescription meds. Supplements are lower-cost and more accessible. They may also have fewer side effects.
“GLP-1, or glucagon-like peptide 1, is a hormone produced in the gut after eating to help your body regulate blood sugar, appetite and digestion,” says Christopher Still, DO, a Geisinger obesity medicine physician, specializing in nutrition and weight management. “Think of GLP-1 as your body’s natural ‘I’m full’ hormone — and boosting production can be beneficial for managing obesity, Type 2 diabetes and other weight-related health concerns.”
From fruit-flavored gummies to prebiotic powders, dietary supplements claim to naturally supercharge the body’s levels of the GLP-1 hormone. But do they work and are they safe? Or are they just marketing hype?
What are GLP-1 supplements?
GLP-1 supplements are natural, over-the-counter dietary pills marketed to boost the body’s GLP-1 production to:
Regulate blood sugar levels
Slow down digestion, so you feel full longer
Send signals to the brain to reduce hunger and appetite
These pills can include a whole host of natural ingredients like berberine (a plant-based compound), probiotics, psyllium (soluble fiber), ginseng and other herbal extracts. What GLP-1 supplements don’t contain: the synthetic hormone GLP-1.
Natural GLP-1 boosters vs. prescription weight-loss drugs
Prescription weight-loss drugs, such as Wegovy® or Zepbound®, mimic or enhance GLP-1 activity in the body and are proven to improve blood sugar and promote weight loss. These prescription meds are powerful tools, especially for treating obesity and Type 2 diabetes.
“Although you can increase your GLP-1 levels naturally, prescription medications designed to increase GLP-1 keep levels higher for a longer period of time,” says Dr. Still. “Some weight-loss drugs have shown up to a 21% reduction in weight in clinical trials.”
But natural GLP-1 boosters aren’t clinically proven to offer the same results as prescription drugs.
“There’s little to no scientific evidence to support GLP-1 supplements effectively raising GLP-1 levels to cause significant weight loss,” he says.
If you do explore supplements, ask your doctor about which ingredients have research behind them (berberine shows the most promise) and buy from trusted brands that invest in third-party testing.
Are GLP-1 supplements safe?
GLP-1 supplements are generally regarded as safe at recommended doses. But don’t assume just because it’s a dietary supplement that that’s always the case.
Like other supplements, they can interact with other medications you’re taking or cause gastrointestinal upset, like nausea, diarrhea or bloating.
“The FDA doesn’t regulate dietary supplements for safety and effectiveness,” says Dr. Still. “So they could contain inaccurate dosages or other ingredients that could pose a safety risk.”
Before you hit the checkout line, talk to your doctor about whether GLP-1 supplements are right for you, especially if you’re taking prescription drugs or have chronic conditions.
Other natural ways to increase GLP-1
A weight-loss journey isn’t about quick fixes. It’s about incorporating healthy habits that you can consistently follow as part of a comprehensive treatment plan — whether you’re taking prescription weight-loss drugs or GLP-1 supplements.
Making the right food choices and lifestyle changes can help naturally increase GLP-1 to spur progress:
Prioritize fiber, protein and healthy fats
What you put on your plate greatly influences GLP-1 levels. High-fiber foods like fruits, vegetables and whole grains stimulate GLP-1 release and slow down digestion. This leads to reduced appetite and a gradual release of glucose into the bloodstream to regulate blood sugar.
Protein also triggers satiety (fullness) hormones that make you feel full longer, so it can reduce the amount of food you eat at mealtime. Opt for leaner options like chicken, turkey, eggs, fish, legumes, nuts and soy.
“Eating regular, balanced meals with protein, fiber and healthy fats, which also trigger GLP-1 release and slow digestion, can make achieving weight-loss goals easier,” says Dr. Still. “But a diet high in ultra-processed foods can actually blunt GLP-1 activity over time.”
Focus on your eating habits
Eating slowly (taking 15 to 20 minutes to eat) allows GLP-1 and other satiety hormones time to signal fullness.
“Practicing mindful eating, like avoiding distractions from the TV or other devices, putting utensils down between bites and chewing thoroughly before swallowing, can help slow down mealtime and allow you to focus on your senses,” says Dr. Still.
Eating in a certain sequence makes a difference, too. Eating protein and fiber before carbohydrates is most effective at boosting GLP-1 release, as opposed to starting with carbs (bread) first.
Try starting your next meal with a salad or vegetable soup to help curb your appetite — and eat less.
Increase physical activity
Moderate or high-intensity exercise boosts GLP-1 production and improves insulin sensitivity to regulate blood sugar and appetite. Develop an exercise habit with activities you enjoy — and will stick to — such as swimming, sports, cleaning, dancing or gardening. Aim for at least 30 minutes of exercise on most days, and add strength training on 2 or more days.
Improve gut health
Need another reason to eat Greek yogurt? Probiotics and fermented foods (kefir, sauerkraut) contain live, healthy bacteria to help keep your gut healthy. And a healthy gut microbiome — or the trillions of good bacteria living in our gut to help keep us healthy — stimulates GLP-1 production.
“And don’t forget fiber for a healthy microbiome,” says Dr. Still. “Fiber feeds the good bacteria in our gut.”
Reduce stress
Poor sleep and chronic stress elevate appetite hormones. On top of that, they lower satiety signaling. It’s all thanks to the stress hormone, cortisol. To combat these negative effects, aim for 7 to 9 hours of sleep every night and try stress-reducing practices, like breathing exercises, yoga or mindfulness.
“The jury may still be out on whether natural GLP-1 supplements support satiety and healthy blood sugar,” says Dr. Still. “But if you’re exploring them, they must be paired with healthy food choices, lifestyle habits and, when needed, medical therapy for best results.”
Next steps:
Learn about nutrition and weight-management support at Geisinger
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