If you’re on a GLP-1 medication—or simply trying to support your body’s natural GLP-1 production—there’s more to success than just showing up for your injection. What you eat, supplement, and do day-to-day can make a big difference in how your body responds.
Whether you're managing side effects, trying to preserve lean muscle, or looking to maintain your progress long-term, here are five simple tools to support your journey.
1. Vitamin B6: The Unsung Metabolism Helper
Vitamin B6 is involved in over 100 enzyme reactions in your body—many tied to metabolism, brain health, and hormone balance. It helps process proteins and supports neurotransmitters that may play a role in appetite regulation. If you’re losing weight quickly, your demand for B6 may increase, especially if your diet is limited.
GLP-1 medications can also change the way your body absorbs and utilizes nutrients, so it’s worth ensuring you’re getting enough B6 through food (like chickpeas, tuna, or turkey) or a quality multivitamin.
2. Vitamin C: Skin, Immunity & Gut Support
Vitamin C isn’t just for cold season. It’s crucial for collagen production, immune defense, and gut lining integrity—all areas that benefit from a little backup during rapid weight loss. Some early research also suggests it may help modulate GLP-1 secretion, although this is still being explored.
If you’re on a calorie-restricted diet or have a reduced appetite on your GLP-1, it’s easy to fall short on vitamin C-rich foods. Add citrus, berries, red peppers, or a simple supplement to your routine to help round things out.
3. Collagen: Support for Skin & Satiety
One of the biggest concerns with rapid weight loss is loose skin or loss of firmness—especially in the face. While collagen supplements aren’t a miracle fix, they can help support skin elasticity and reduce the appearance of sagging, particularly when paired with vitamin C, which helps your body use collagen effectively.
Bonus: collagen is a protein, so it also supports satiety and muscle maintenance—both important while on a GLP-1 medication. Look for hydrolyzed collagen peptides you can mix into coffee, smoothies, or water.
4. Protein: The Most Important Macronutrient on GLP-1s
GLP-1s can kill your appetite, which might sound great—until you realize you’re not eating enough to maintain lean muscle or feel energized. That’s where protein becomes essential. It helps prevent muscle loss during weight loss, supports metabolism, and helps you feel satisfied even with smaller meals.
Aim for around 25–30 grams of protein per meal, if possible. Lean meats, eggs, fish, Greek yogurt, tofu, beans, and protein shakes are all solid options. If your appetite is low, consider front-loading protein earlier in the day or using supplements to bridge the gap.
5. Probiotics: Your Gut’s Best Friend
GLP-1 meds slow digestion—that’s part of how they work—but the side effects (bloating, constipation, nausea) can be rough. A high-quality probiotic may help rebalance your gut, reduce discomfort, and even improve how your body processes food.
Some strains, like Bifidobacterium and Lactobacillus, have been linked to better digestion and immune support. While the research on probiotics and GLP-1s is still growing, plenty of anecdotal reports and small studies suggest they can make life on these meds a lot more comfortable.
Legg Day Fitness GLP-1 Supplement List
Ashley Legg and I went through our favorite supplements to create this list of products. We offer several types and price points to meet every busy woman where she's at in her journey.
Your GLP-1 Supplemental Support System
Supporting your GLP-1 progress isn’t just about what’s in the pen or vial—it’s about what you’re giving your body to work with. Weight loss doesn’t happen in a vacuum. The more you support your metabolism, gut, and muscle mass, the more sustainable your progress becomes—on or off the medication.
Another supplemental tool is bringing Ashley Legg of Legg Day Fitness into the mix. She can build a food plan tailored to your body's needs, food preferences, and lifestyle. You've come this far; why not take it a step further and fill out this form so you can start shopping and eating smarter?
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