With the rising popularity of weight-loss drugs, some wellness companies are promoting supplements that they claim can boost the levels of natural GLP-1 that can control hunger and promote weight loss. These products target people who are looking for a weight loss solution that isn’t as expensive as GLP-1 injections, which in most cases are not covered by insurance, as well as those who want to stop using them or avoid needles and side effects like nausea and indigestion.
We have received many inquiries as to whether these natural GLP-1 boosters could replace prescribed medications like Wegovy entirely. I took a deep dive into this new trend of natural GLP-1 boosters to see if there was any credibility to the claims that they work as well as their pharmaceutical counterparts. Here is what I found.
What does it mean to boost your GLP-1 naturally?
The body releases GLP-1 in response to eating, and the levels can be influenced by the foods themselves, such as those that are high in protein, fiber, or fat. Any food or supplement passing through the small intestines will trigger the release of GLP-1. Boosting GLP-1 naturally means following an eating plan that contains foods that are more likely to trigger the natural release of this hormone.
Can GLP-1 boosting supplements help weight loss for women?
Here is where it gets a bit tricky. While food and supplements can boost the body’s natural GLP-1, the effects will not be as fast-acting or as potent as prescription medication. Plus, these supplements won’t work nearly as well if it is the only thing someone is doing to try and lose weight. Any kind of weight loss supplementation cannot override a poor diet or sedentary lifestyle.
Another thing to consider is that many weight loss supplements targeting women claim to achieve weight loss by balancing hormones. While hormonal weight gain is definitely a “thing,” it may not be the case for everyone, and it is best to have hormones checked to see if any are actually out of balance before starting a supplement regime to adjust them.
What is in these natural GLP-1 boosting supplements?
Since supplements are not regulated in the US, it’s hard to know clearly what is in all of these products and in what forms or amounts, but let’s run through a few of them and look at how they work and if they might be worth a try.
The new GLP-1 Daily capsules are made from three plant extracts: one from saffron, another from lemons, and a third from blood oranges. The company claims that, according to its clinical studies, these extracts can reduce hunger, increase GLP-1 levels, and help with healthy weight loss. However, the clinical studies were very small and focused on individual ingredients rather than the capsule as a whole.
Supergut is another company that offers its product Gut Healthy GLP-1 Booster, which they describe as “Nature’s Ozempic.” It is made from resistant starch, which is a form of prebiotic fiber. While prebiotic fiber is excellent, anyone could increase their fiber intake themselves from the right products or even make something similar at home, as all the ingredients can be purchased at a health food store.
Other companies offer probiotic mixes with live microorganisms to boost healthy gut bacteria. These might help people with digestion problems but they shouldn’t expect results that match prescribed weight-loss medications. If someone has a gut full of “bad bacteria,” it can reduce nutrient absorption and lead to weight gain. However, there isn’t much evidence that probiotics lead to significant weight loss either.
Are these supplements safe?
Because supplements aren’t strictly regulated, it’s hard to know exactly what’s inside them. From my clinical experience, increasing fiber too fast can cause stomach upset, as can probiotics. These effects are usually temporary until the body gets used to the supplement.
Lifestyle and Dietary Considerations for Enhancing GLP-1 Levels
There is no silver bullet in the weight loss supplement industry that will transform a waistline simply by taking it. At least, not one that I am yet aware of. Weight loss supplements may have ingredients that are safe for the body, and they can certainly do some good, but enhancing GLP-1 levels, as well as maintaining a healthy weight naturally, can be done with diet and some lifestyle changes.
Keep in mind that dietary boosting of GLP-1 is also not as fast-acting or potent as semaglutide medications like Wegovy, so when looking to shed pounds very quickly, chat with a doctor to see if the medical route is the better option. As for dietary suggestions to boost your GLP-1, here are my current top tips, though keep in mind the area is still being researched:
Foods that increase GLP-1 levels
Avocado
Avocados might help boost natural GLP-1 levels because they’re packed with fiber and healthy fats. The fiber in avocados can slow digestion, which helps sugar enter the blood more slowly. Eating a whole avocado with a meal can raise levels of GLP-1 and another hormone called peptide YY that controls hunger while also lowering insulin levels.
High fiber grains
High-fiber grains such as oats, barley, and whole wheat might boost GLP-1 levels in several ways. Their soluble fiber slows digestion, causing glucose to enter the bloodstream gradually, which then triggers GLP-1 release. When gut bacteria ferment fiber, they produce short-chain fatty acids like acetate, propionate, and butyrate, which may help release GLP-1 by interacting with specific cell receptors.
Eggs
Eggs are packed with protein and healthy fats, which can help with GLP-1 secretion. A breakfast with eggs can lead to lower blood sugar levels after eating and make people feel less hungry, resulting in eating less over the course of the day.
Nuts
Almonds, pistachios, and peanuts might boost GLP-1 levels because they contain protein, fiber, and healthy fats. The fiber in these nuts helps slow down digestion, which causes glucose to enter the bloodstream slowly and increases the release of GLP-1. The healthy fats in nuts also help by improving insulin sensitivity, which boosts GLP-1 release.
Changing diet to help the body naturally release GLP-1 might be a good way to manage obesity and type 2 diabetes should medication not be an option. Always take the time to speak to a registered dietitian or healthcare practitioner before implementing any kind of diet modification.
FAQs
How does food trigger GLP-1 secretion?
GLP-1 is made in the digestive tract. Certain nutrients like sugars, proteins, and fats affect its release. These nutrients are in foods like eggs, high-fiber grains, nuts, and avocados.
GLP-1 helps control blood sugar levels by making the pancreas release insulin and stopping another hormone, glucagon, that increases blood sugar. It also slows stomach emptying, helping to manage hunger and how much we eat.
What’s the connection between fiber and GLP-1 levels?
When people eat fiber from fruits, vegetables, and whole grains, their gut bacteria turn it into short-chain fatty acids. These acids tell certain gut cells to release GLP-1 into the blood.
What should I consider before taking GLP-1 supplements?
Before starting any supplement regime, talk to a healthcare practitioner to decide if it is right for you. Some supplements can interact with certain medications, or they may not be advised for people with certain medical conditions. Always ensure the purchase of supplements from a trusted source that uses high-quality ingredients.
