The Essential Guide to GLP-1 Vitamins and Supplements

If you’re on a GLP-1 medication like Ozempic, Wegovy, or Zepbound, you’ve probably already made changes to your eating habits. But as your appetite shrinks, so does your intake of key nutrients. That’s where GLP-1 vitamins and supplements come in.

Before I started taking Zepbound in January 2025, I did weeks of research to find out what it would take to seize this moment and reshape my poor relationship with food. As a newly 50 year old woman in the throws of perimenopause, I had no time to lose.

Let’s be clear: these meds are powerful. They’re changing the game for weight loss and metabolic health. But they also come with a new set of nutritional demands. When your food volume drops, your vitamin intake often does too—and that can trigger side effects that are preventable with the right support.

Here’s a breakdown of the most important vitamins and minerals to keep on your radar, especially if you’re trying to minimize GLP-1 side effects and get the most from your journey.

FYI: These vitamins ideally are added before you start the GLP-1, not after a side effect has kicked in.

Disclaimer: We’re not doctors, and this information isn’t medical advice. Always talk to your healthcare provider before starting or adding any supplements or vitamins to your routine.

Vitamin B6: For Nausea and Nervous System Support

Our bodies can’t produce vitamin B6 on their own, so we have to get it from food or supplements. If you’ve been hit with waves of nausea on your GLP-1, B6 might become your new best friend. In fact, I started taking B6 the week of my first shot, but three days earlier, and it all but killed my appetite in advance. Dose suggestions are adults up to age 50 should get 1.3mg a day. Men over 50 would be looking at 1.7mg daily. Women 51+ should go for 1.5mg daily.

What it is: Vitamin B6 (pyridoxine) is a water-soluble vitamin that plays a key role in brain development, immune function, and the nervous system.

Why it matters on GLP-1s: B6 has been used for decades to ease nausea, especially in pregnancy, and it seems to help some people on GLP-1s too. It also supports energy metabolism and helps regulate mood, which can shift during rapid weight loss or hormonal changes.

Side effects it may reduce: Mild nausea, fatigue, irritability.

Where to get it: Chicken, bananas, fortified cereals, and supplements labeled “B-complex” or standalone B6. Look for P-5-P (the active form) for better absorption.

Our Favorite B6 Supplements

B12: For Energy and Brain Function

B12 is critical on any low-calorie or low-protein diet, which many GLP-1 users unintentionally fall into. Aim for 500-1000mcg a day. Adults should aim for 2.4mcg daily.

What it is: Vitamin B12 helps with red blood cell formation, neurological function, and DNA production.

Why it matters on GLP-1s: A diet lower in meat or dairy can drop your B12 levels quickly. Since GLP-1 meds can cause nausea or food aversions, some users unintentionally cut out key sources.

Side effects it may reduce: Brain fog, fatigue, lightheadedness, tingling in hands or feet.

Where to get it: Eggs, meat, fish, fortified nutritional yeast, or B12 supplements (especially methylcobalamin or sublingual forms).

Our Favorite B12 Supplements

Vitamin C: For Collagen, Immunity, and Iron Absorption

Even if you’re not downing orange juice every day, you still need enough vitamin C—especially if you're trying to preserve lean muscle and skin elasticity during weight loss. Adult women should try to get 75mg daily. Adult men can go up to 90mg a day.

What it is: Vitamin C is a powerful antioxidant that supports immune function and tissue repair.

Why it matters on GLP-1s: It plays a direct role in collagen synthesis, supports iron absorption (important if your diet is lighter on red meat), and protects cells from oxidative stress, which may increase during rapid weight loss.

Side effects it may reduce: Skin dullness, slow wound healing, fatigue related to low iron levels.

Where to get it: Bell peppers, strawberries, citrus fruits, or a daily vitamin C supplement.

Our Favorite Collagen Supplements to Pair with Vitamin C

Vitamin D: For Mood, Immunity, and Bone Strength

GLP-1 users may not need more vitamin D—but many of us are already low in it, and the drop in dietary fat intake (which helps with absorption) doesn’t help. Adults up to 70 years old need 15mcg daily. Anyone over the age of 70 should look for 20mcg daily.

What it is: A fat-soluble vitamin that works like a hormone to regulate calcium, mood, and immune health.

Why it matters on GLP-1s: Weight loss and reduced fat intake can lead to lower vitamin D levels. It's also essential for calcium absorption, which matters if you're limiting dairy or avoiding heavy meals.

Side effects it may reduce: Mood swings, fatigue, muscle weakness, and immune dips.

Where to get it: Sunlight, fatty fish, fortified foods, and D3 supplements (which are better absorbed than D2).

⚠️Vitamin D, being fat-soluble, builds up in your body. Mega-doses over time can cause calcium imbalance, kidney stones, or nausea.

Our Favorite Vitamin D Supplements

Calcium: For Bone Density and Muscle Support

Many GLP-1 users cut back on dairy or avoid larger meals, both of which can drop calcium intake—and that matters more than you might think. Women up to age 50 and men 19-70 should look for 1,000mg a day. Women over the age of 51 and men 71 years and older should up that to 1,200mg a day.

What it is: A mineral critical for strong bones, nerve transmission, muscle contractions, and heart function.

Why it matters on GLP-1s: Reduced food volume, lower dairy intake, and changes in vitamin D status can all impact calcium levels. Long-term deficiencies can lead to bone loss or increased risk of fractures.

Side effects it may reduce: Muscle cramps, tingling sensations, and long-term bone weakness.

Where to get it: Dairy products, canned fish with bones (like sardines), leafy greens, fortified plant milks, or calcium citrate supplements (which don’t require as much stomach acid to absorb).

⚠️Calcium supplements in high doses (especially over 1,000 mg/day) may increase the risk of kidney stones and interfere with absorption of other minerals like iron and zinc.

Our Favorite Calcium Supplements

Iron: For Energy and Circulation

Feeling tired or winded even when you're sleeping well? Low iron might be the culprit—especially if you’ve cut back on meat or feel nauseated by heavier foods. Adult men and women over 51 (who stopped menstruating) need about 8mg a day. Women between 19 and 50 should aim for 18mg daily.

What it is: A mineral that helps your body make hemoglobin, the protein in red blood cells that carries oxygen.

Why it matters on GLP-1s: Smaller meals and fewer animal proteins can lead to low iron, especially in women. Without enough, oxygen delivery suffers and energy tanks. Vitamin C helps with absorption.

Side effects it may reduce: Fatigue, dizziness, brittle nails, and feeling cold all the time.

Where to get it: Red meat, lentils, spinach, fortified cereals, or iron supplements (ferrous bisglycinate is often gentler on the stomach).

⚠️Iron can be toxic in high amounts and should only be supplemented if you're deficient or at risk (like menstruating women or those with diagnosed anemia). Excess iron can cause constipation, nausea, and even organ damage over time.

Our Favorite Iron Supplements

Magnesium: For Digestion, Sleep, and Muscle Function

Low magnesium often shows up as weird symptoms—trouble sleeping, twitchy muscles, constipation—but it’s easy to correct once you know what to look for. Men should get about 400-430 mg a day; women 310-320mg a day.

What it is: An essential mineral that supports muscle and nerve function, bowel movements, blood sugar regulation, and hundreds of other cellular processes.

Why it matters on GLP-1s: Slower digestion can mean more constipation, and increased water intake may flush electrolytes faster. Magnesium helps restore balance, especially in people dealing with cramping or restlessness.

Side effects it may reduce: Constipation, muscle cramps, trouble sleeping, and anxiety-like symptoms.

Where to get it: Pumpkin seeds, dark chocolate, leafy greens, or supplements like magnesium glycinate or citrate.

⚠️Magnesium from food is safe, but too much from supplements—especially magnesium oxide—can cause diarrhea or digestive upset. Stick to moderate doses and choose better-absorbed forms like glycinate, threonate, malate, or citrate.

Our Favorite Magnesium Supplements

Fiber: For Gut Health and Glucose Control

It’s not glamorous, but fiber is essential for gut health—and it often drops off when portion sizes shrink. Adults should aim for 25-30 grams of fiber daily.

What it is: The indigestible part of plant foods that supports regular digestion, blood sugar control, and healthy cholesterol levels.

Why it matters on GLP-1s: GLP-1s already slow your digestive system. Without enough fiber, things back up fast. It also feeds your gut bacteria, supports satiety, and can help with blood sugar swings.

Side effects it may reduce: Constipation, bloating, and glucose spikes after meals.

Where to get it: Berries, chia seeds, avocados, whole grains, or fiber supplements like psyllium husk or acacia fiber (start low and go slow).

⚠️Fiber is usually safe, but too much too fast can lead to bloating, gas, or cramping. Ramp up slowly and drink plenty of water.

Our Favorite Fiber Supplements

What Other GLP- Supplements Should You Consider?

Protein is important for many reasons. We detailed that in our protein blog. Collagen also helps skin elasticity, especially when people are worried about the rapid weight loss causing the dreaded "Ozempic Face."

Keep drinking water to hydrate your body, especially if you're dealing with GLP-1 side effects like vomiting and diarrhea. You need to get in plenty of electrolytes that you lose, such as sodium and potassium.

These minerals work with your vitamins to keep your muscles, brain, and gut functioning smoothly.

GLP-1 Vitamins Can Support Your Goals

Adding GLP-1 supplements doesn’t mean you're doing something wrong—it means you’re treating your body like it deserves support. Think of it like this: GLP-1s turn down the volume on your appetite. But vitamins and minerals? They turn up the dial on energy, mood, and quality of life.

If you’re not feeling your best or dealing with unwanted GLP-1 side effects, take a look at your nutrition—beyond macros. These small additions can make a big difference. Always talk to your provider before starting new supplements, especially if you’re on prescription medications or managing chronic conditions.