When it comes to losing weight, experts continue to agree that this complex topic goes far beyond your caloric consumption. And while diet and exercise remain foundational pillars for weight loss, the complexities of individual metabolisms and genetic predispositions may warrant additional interventions. This has led to the use of GLP-1 supplements and medications as complementary measures to enhance weight loss and blood sugar management. But what exactly are GLP-1 supplements, and do they actually work?
In this article, we’re digging into the science behind GLP-1 to better understand its influence on weight and blood sugar, and explore the potential benefits that certain supplements may offer.
What is GLP-1?
Glucagon-like peptide 1 (GLP-1) is a naturally-occurring hormone made in the small intestine, and plays a role in regulating blood sugar levels, increasing satiety, and slowing stomach emptying - all of which can help with weight loss [1,2].
While your body naturally produces GLP-1, you can also get GLP-1 agonists in certain medications, which are designed to regulate blood sugar levels and boost satiety. These medications operate by mimicking the actions of GLP-1, and have been used to treat type 2 diabetes and, in some cases, obesity [3].
Science-backed GLP-1 supplements
While you can be prescribed specific GLP-1 medications, certain supplements may also prove beneficial for glucose levels and weight loss. Here’s what science has to say about the best GLP-1 supplements.
Protein
Protein is an essential macronutrient that plays a vital role in strength, post-workout recovery, and satiety [4,5]. It can also help you maintain muscle mass if you are trying to lose weight [6].
While protein is most often known for its beneficial effects on muscle mass and satiety, emerging research suggests that daily protein supplements (when combined with calcium) may enhance the metabolic effects of GLP-1 [7,8]. Furthermore, studies have shown that whey protein can improve insulin release and lower circulating glucose, which can lead to enhanced GLP-1 levels [9].
Dosing
The current RDA for protein is as follows:
Adults 18 - 65 years old: 0.8 g/kg of body weight/day [10]
Adults over 65 years old: 1 to 1.2 g/kg of body weight/day [11]
Athletes or highly active individuals: 1.2-2.0 g/kg of body weight/day, depending on training needs and goals [12]
You can find protein in lean meats (like chicken and turkey), seafood, peas, Greek yogurt, soyfoods, beans, and protein powders, such as Elo Smart Protein.
Curcumin
Curcumin is a naturally occurring compound that gives turmeric its bright yellow color and potent anti-inflammatory properties. Evidence suggests curcumin can alleviate pain and inflammation, as well as symptoms of arthritis, depression, inflammatory digestive disorders, and more [13].
Emerging studies have also found that curcumin could have anti-glycemic effects since it may induce GLP-1 and improve glucose control [14,15]. While these findings show promise, these studies were done on animals, so more research is needed to confirm these effects.
Dosing
There is no standard dose; however, the World Health Organization (WHO) has established 1.4 mg of curcumin/pound of body weight (0–3 mg/kg) as an acceptable daily intake [16].
You can find curcumin in Elo Smart Gummies, capsule form, or as a spice.
Precautions
You should avoid taking turmeric supplements if you [17]:
Are pregnant or breastfeeding
Have diabetes, gallstones, gallbladder or kidney disease, bleeding disorders, or immunity problems
Will undergo surgery
Before adding curcumin to your routine, check with your doctor or dietitian to see if supplementation is right for you.
Ginseng
Ginseng is one of the most popular herbal medicines, and has been used in Chinese and alternative medicine for centuries. While there are many varieties, Asian ginseng (Panax ginseng or Korean ginseng) and American ginseng (Panax quinquefolius) are the most common and widely used.
Ginseng is well-known for its ability to enhance physical and emotional health and increase energy [18]. However, recent studies have found that it could also enhance GLP-1 and improve glycemic control, heart health, and blood pressure in people with type 2 diabetes [19,20].
Dosing
While there is no RDA for ginseng, most research studies suggest daily doses of 200 milligrams of ginseng extract or 0.5-2 grams of dry root. When given as a capsule, dosages of ginseng usually range from 100-600 milligrams a day [21].
You can find ginseng in Elo Smart Gummies.
Precautions
Ginseng is generally well tolerated and considered safe to take in low-to-moderate amounts. However, a common side effect of American ginseng is headache, whereas difficulty sleeping is more common with Asian ginseng [22,23].
Before adding ginseng to your routine, check with your doctor or dietitian to see if supplementation is right for you.
Berberine
Berberine is an alkaloid that is found in the bark, roots, stems, and leaves of certain plants, including barberry, goldenseal, Oregon grape, and tree turmeric [24]. Studies have found that berberine has potent antimicrobial and antidiarrheal properties, which makes it a natural treatment for infections and gastrointestinal disorders caused by various bacteria, fungi, and viruses [24]. Experts also believe many of berberine’s benefits are tied to its ability to act on enzymes involved in energy balance (like AMPK, PKC, and SIRT 1), which help regulate metabolism, inflammation, and immunity [24].
In addition to these benefits, research shows that berberine may play a role in improving symptoms of diabetes, as it has been found to induce GLP-1 secretion in the intestine and reduce hyperglycemia [25,26].
Dosing
Berberine doses typically range from 400-1,500 mg/day [27]. Larger doses of up to 1,500 mg/day are commonly split into 3 smaller doses and have been used safely for up to 6 months [27].
Berberine is available in various forms, including capsules, tablets, powders, gels, and liquid extracts.
Precautions
While berberine supplements may provide health benefits, they may not be right for everyone. It’s recommended to avoid supplementation if you are pregnant, breastfeeding, and/or take certain medications for diabetes, high blood pressure, blood clotting, and cholesterol management [27].
Before adding berberine to your routine, check with your doctor or dietitian to see if supplementation is right for you.
Summary
Whether you’re looking to lose weight, improve blood sugar levels, or boost your health, experts continue to agree that diet and lifestyle choices are paramount. However, the use of GLP-1 supplements (such as protein, berberine, ginseng, and curcumin) and specific medications may improve blood sugar, boost weight loss, and enhance satiety, which can prove beneficial when treating type 2 diabetes and obesity.
Disclaimer: The text, images, videos, and other media on this page are provided for informational purposes only and are not intended to treat, diagnose or replace personalized medical care.
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