Understanding Supplements That Increase GLP-1 for Women

Written by: Dahlia Rimmon MS, RDN
Medically reviewed by: Nesochi Okeke-Igbokwe, MD, MS

When Ana Reisdorf, MS, RD calls GLP-1s “the hottest thing since sliced bread,” she’s not exaggerating. GLP-1 medications are everywhere, praised for their ability to support weight loss and help manage blood sugar levels in individuals with diabetes. Just as popular are supplements formulated to promote the body’s natural production of GLP-1, which is a hormone. If you’re wondering if GLP-1 supplements compare to GLP-1 medications and curious about lifestyle habits that help boost GLP-1, you’ve come to the right place.

Did you know your body has a built-in “metabolic assistant?” Meet GLP-1 (glucagon-like peptide-1), a hormone naturally produced in the gut and brain to help lower blood sugar, improve insulin sensitivity, and support weight management. It plays a key role in appetite control and metabolism—functions that are especially important to women experiencing hormonal changes, metabolic imbalances, or those who struggle with their weight. 

You might recognize the name thanks to GLP-1 medications like Ozempic or Wegovy, which were originally developed as prescription medications to treat type-2 diabetes and obesity. In recent years, GLP-1 medications have gained popularity for their off-label prescription for weight loss. With 15 million women in the United States living with diabetes and 41.9% of women (11.5% with severe obesity) diagnosed with obesity, it’s no surprise that many women are turning to GLP-1s to support their health goals. 

However, not every woman can or wants to rely on medications. Prescription GLP-1 drugs can be expensive, come with potential side effects and health risks, and aren’t right for everyone. Fortunately, there are safe, evidence-based ways to naturally enhance your body’s own GLP-1 production. Below we dive into how specific nutrients, supplements, and lifestyle strategies can help support your GLP-1 levels and overall health goals. 

GLP-1 basics for women

GLP-1 plays several key roles in supporting your body’s metabolic health. One of its main functions is to slow digestion, which helps you feel fuller for longer and prevents sudden spikes in blood sugar after meals. It can also improve how your body uses insulin, so your cells can take in glucose more easily and keep blood glucose in a healthy range. 

By interacting with areas of the brain that regulate hunger, GLP-1 also influences eating behavior. This means GLP-1 medications have the ability to reduce appetite and food intake, which can support healthy weight management over time. It’s no surprise that many women, especially during midlife, are paying closer attention to this hormone, and considering additional GLP-1 support. As hormones and metabolism shift, maintaining a healthy weight often requires more effort than before.

How to increase GLP-1 naturally 

Your body’s ability to produce GLP-1 is influenced by several lifestyle factors. However, it’s important to remember that supporting your body’s natural GLP-1 production is not the same as taking a GLP-1 medication. “The bottom line is, you cannot boost your GLP-1 in the same way the medication can," explains Ana Reisdorf, MS, RD, and founder of GLP-1 Hub. 

While they can’t give you the same results as prescription medications, certain nutrition and lifestyle changes can support your body’s natural GLP-1 production.

Pay attention to meal timing

GLP-1 secretion follows your circadian rhythm and is regulated by your biological clock genes. Eating during daylight hours and avoiding late-night meals may  optimize the natural production of GLP-1. This structured approach to meals not only supports metabolic regulation, but also helps to prevent overeating.

Exercise regularly

According to Reisdorf, regular physical activity can significantly improve your body’s GLP-1 response after meals. Melissa Mitri, MS, RD, Owner of Melissa Mitri Nutrition adds that both endurance exercise and short bouts of activity have been shown to increase GLP-1 in animal studies. “This is thought to be related to the effect of exercise on the gut microbiome, where GLP-1 is produced,” Mitri says, adding that more research is needed to confirm this same effect in humans. Consider scheduling short walks after meals to help stabilize glucose levels and aim to include regular exercise throughout your week to support overall GLP-1 production and metabolic health.

Make sleep a priority

Poor sleep affects nearly every aspect of health, including GLP-1 production. “Not getting enough sleep can blunt the normal GLP-1 rise after meals,” explains Reisdorf. Aim for seven to nine hours of quality sleep each night and prioritize good sleep hygiene, like winding down with a calming bedtime routine, avoiding screens for an hour before bed, limiting caffeine intake, and doing relaxing activities like stretching or reading.

Manage stress

Stress does more than affect your mood—it influences your metabolism and hormones, including GLP-1 activity. Since GLP-1 is produced in the brain, it plays a role in how the body manages stress hormones and the nervous system. “Ongoing stress can lower GLP-1 activity in the brain,” says Reisdorf. Reduced GLP-1 activity can ultimately make it harder to keep your appetite and blood sugar in check. Taking steps to reduce stress, whether through meditation, deep breathing, yoga, or doing a hobby you enjoy, can help support healthy GLP-1 levels.

Hydrate

While water itself doesn’t directly boost GLP-1, staying well-hydrated supports overall body function and may help regulate appetite. Make hydration part of your daily routine by carrying a reusable water bottle, and setting reminders on your phone to sip regularly throughout the day. If you want a little extra flavor, add lemon wedges, cucumber slices, or a few fresh berries.

Eat protein first

Protein before a big meal can act like a “metabolic helper,” which is especially useful for people managing type 2 diabetes or trying to maintain a healthy weight. “[Having] a protein ‘preload’ before a high-carb meal can help blunt glucose spikes and boost GLP-1,” explains Reisdorf. For example, one study found that consuming a pre-meal drink with 10 grams of whey protein before a meal helped reduce post-meal blood sugar and increased insulin, GLP-1, and important amino acids.

Eat often

While this might sound counterintuitive if you’re trying to lose weight, having smaller meals (instead of a few large ones) or eating more consistently throughout the day can help keep GLP-1 levels more consistently active, which may support appetite control and more stable blood sugar. “[This is because] GLP-1 only stays elevated for a short period of time after food intake, for about 15 to 60 minutes or so on average,” says Mitri. 

Movement after meals

Moving your body after a meal can also help keep blood sugar in check. “[Just] 10 to 30 minutes of walking after eating can improve post-meal glucose levels, and adding endurance training can boost both glucose control and GLP-1 sensitivity,” explains Reisdorf.

Practical plate guide: Foods that help promote GLP-1

Eating certain nutrients, probiotics, and prebiotics actually triggers our gut cells to secrete GLP-1. Here’s a closer look at GLP-1 foods to eat, plus tips for incorporating them into your diet. Overall, to increase GLP-1 naturally through meals, focus on whole, minimally processed foods. 

High-viscous fibers

High-viscous fibers are soluble fibers that form a gel-like substance in the digestive tract, which slows down the absorption of nutrients. This in turn helps stabilize blood sugar and insulin levels after eating. Research shows that eating fiber generally can also reduce total calorie intake and post-meal glucose spikes, which may promote GLP-1 secretion.

Examples: Oats, barley, chia seeds, ground flaxseed, legumes, beta glucans, and psyllium husk

Tip: Blend chia seeds, ground flaxseed, or psyllium husk into a shake or smoothie bowl to help boost your fiber intake while masking the taste and texture (which some people find gritty).

Healthy fats

Monounsaturated and polyunsaturated fats, also known as healthy fatty acids, are liquid at room temperature and have various health benefits including lowering LDL cholesterol (bad cholesterol), supporting cardiovascular health, and improving GLP-1 levels. Fat is digested by the body at a slower rate, which improves satiety and keeps you feeling fuller for longer. 

Examples: Avocado, olive oil, nuts, safflower oil, fatty fish (salmon), chia seeds, and flaxseeds 

Tip: Pair fat with carbohydrates to help your body digest them more slowly, which promotes more stable blood sugar levels and improved glycemic control. 

Protein

Protein is satiating, provides energy, and stimulates the release of GLP-1 from the gut. As with fat, pairing protein-rich foods with carbohydrates can slow the digestion and absorption of sugar, and prevent sharp spikes and drops in blood sugar levels.

Examples: Eggs, Greek yogurt, tofu, tempeh, fish, chicken, beef, and legumes

Tip: Include protein with every meal to improve satiety and keep you full between meals. 

Probiotics and prebiotics

Probiotics are living microorganisms (bacteria and yeast) that live in your gut and can also be found in foods or supplements. Prebiotics are dietary fibers that feed and nourish probiotics, producing short-chain fatty acids (SCFAs) in the process. SCFAs then stimulate the production of GLP-1.

Examples of probiotics: Yogurt or kefir with live active cultures, kimchi, and sauerkraut 

Examples of prebiotics: Garlic, onions, leeks, oats, legumes, and asparagus

Tip: Combine probiotic and prebiotic foods in the same meal. For example, mix yogurt with oats for overnight oats, or add garlic, onion, and asparagus to homemade veggie-bean soup.

7 natural GLP-1 supplements: What the science says

Along with certain foods, there are natural supplements that can help support GLP-1 production, too. Pair them with a healthy diet and regular physical activity for the best results. Just remember to consult your doctor before starting any new supplement, especially if you take prescription medications or have a health condition.

Keep in mind that a natural GLP-1 supplement isn’t meant to replace medical care or a prescription GLP-1 medication. “While some of these supplements can be helpful, none of them will increase GLP-1 production with as much potency or long-lasting potential as GLP-1 medications do,” says Mitri. 

1. Psyllium husk and beta-glucan fibers

Psyllium husk is high-viscosity fiber that can slow digestion and increase the feeling of being full. “By extending the time it takes for food to be absorbed, it can indirectly support GLP-1 levels,” says Mitri. Beta-glucans are complex carbohydrates found in oats, barley, and other plant foods. Both are available in capsule or powdered form. When adding extra fiber to your diet, start with a low dose to avoid gastrointestinal discomfort and increase your fluid intake to prevent constipation.

2. Whey or complete protein powders

For some, getting enough protein can be challenging. Many protein-rich foods are bulky and hard to consume in large amounts. Protein powders provide a high amount of protein in a small volume, typically around 20 grams per two scoops. When purchasing protein powder, look for complete protein powders, like whey protein, which offers the nine essential amino acids that your body can’t produce on its own. Research also shows that whey protein can boost the release of appetite-suppressing hormones and reduce ghrelin, the hunger-stimulating hormone.

3. Berberine

A bioactive compound found in certain plants, berberine has been traditionally used in Ayurvedic and Chinese medicine and, more recently, for weight management and metabolic health. It may help regulate glucose and lipid metabolism. “Berberine may modestly increase GLP-1 levels,” says Mitri. “The weight loss results are very mild at best, however, and more human research is needed on its benefits for this purpose.”

4. Probiotics (and prebiotics)

Certain probiotic strains (like Lactobacillus, Bifidobacterium, Akkermansia muciniphila, and Clostridium butyricum), can increase the production of SCFAs, which in turn promotes GLP-1 production. If you take a probiotic, incorporating prebiotic-rich foods into your diet has a synergistic effect, as prebiotics (non-digestible fibers) feed probiotics. Examples include garlic, onions, leeks, asparagus, and bananas.

5. Green tea 

Green tea is known for its heart-protective benefits. It contains polyphenols, such as catechins, and may improve insulin resistance and GLP-1 production. Since green tea contains caffeine, you may want to limit your intake, especially later in the day.

6. Polyphenols

Polyphenols are plant compounds with antioxidant and anti-inflammatory effects.You can find them in fruits, vegetables, dark chocolate, red wine, and herbs like lemon verbena and hibiscus. Polyphenols play a role in blood sugar regulation by influencing how your body digests and absorbs sugar and fats.

7. Hibiscus and lemon verbena extract 

Together, these polyphenolic compounds may help support metabolic health. In one small double-blind, randomized, placebo-controlled study, supplementation with Metabolaid, a combination of hibiscus and lemon verbena extracts, significantly improved appetite-related biomarkers in overweight participants, leading to a 61.3% increase in GLP-1 levels. A key ingredient in Metabolism Ignite, Metabolaid may also help promote weight loss and improvements in heart rate, blood pressure, and cholesterol levels.




Metabolaid is a key ingredient in Metabolism Ignite.

In one 2020 clinical trial on 84 adults with overweight or obesity, half took Metabolaid daily for 12 weeks, while the other took a placebo. No dietary changes were made in either group. Within that timeframe, the Metabolaid group lost an average of 5 lbs., lowered their BMI, and reduced belly fat compared to the placebo group. See more research here.

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GLP-1 supplements to skip (or be skeptical of)

Following the explosion of GLP-1 medications, many brands are introducing supplements  to support similar goals. While there are many carefully formulated products with research-backed ingredients, others rely on flashy marketing claims and promises that sound too good to be true. 

Your healthcare provider can guide you on how to get GLP-1 supplements safely, and here are some red flags to watch for:

• Products labeled “natural semaglutide,” “GLP-1 in a bottle,” or other so-called “natural” versions of GLP-1 brand names.

• Weight loss supplements that rely on nutrients supported by limited research and/or ingredients with reported safety risks, like yohimbe and synephrine. 

• Proprietary blends that don’t disclose specific nutrient doses or a full ingredient list. 

• Multi-stimulant “fat burners” or “spot reducers” that claim to reduce fat in a specific area of the body. 

• Supplements with excessively high doses of nutrients, like mega doses of fiber. 

• Anything that promises overnight results. 
  
  

Buying guide: Choosing a GLP-1 supplement safely

GLP-1 supplements are not regulated by the Food and Drug Administration (FDA). Therefore, it’s important to do a little homework before shopping for them. Here are a few tips to help you choose a safe and trustworthy product:

• Third-party testing: Choose supplements that have been independently tested by reputable third-party organizations. These tests verify that the product actually contains the ingredients listed on the label, is free from harmful contaminants, and has been manufactured according to established quality and safety standards.

• Check for allergens: If you have food allergies, always read the label carefully to make sure the supplement doesn’t contain any ingredients that could trigger a reaction.

• Filler ingredients: Many supplements include additives like binders, added sugars, fillers, or preservatives to improve texture, taste, or shelf-life. Before purchasing, read the full ingredient list so you can avoid anything you’d rather not consume.

• Side effects: Supplements can cause side effects. Before starting a new one, check in with your doctor, especially if you take prescription medications or have a health condition. It’s also a good idea to read through the potential risks and side effects listed on the product to make sure it’s safe for you.

• Consider a trial: Plan a three-month trial of your GLP-1 supplement to monitor appetite, digestive tolerance, improvements in symptoms, or noticeable weight changes.
  
  

Women-specific considerations for GLP-1

Women’s responses to natural GLP-1–boosting strategies can vary depending on their life stage and overall health.

• Pregnancy and postpartum/breastfeeding: During pregnancy, as well as when they’re postpartum and/or breastfeeding, women should prioritize a nutritious diet, which can help support healthy GLP-1 levels and overall health. Eat plenty of whole foods like fruits, vegetables, lean proteins, and healthy fats.

• Perimenopause and menopause: As a woman transitions through the hormonal changes of perimenopause and menopause, declining estrogen levels can increase the risk of weight gain, type 2 diabetes, cardiovascular disease, and other health concerns. Lower estrogen also affects the body’s ability to respond to insulin efficiently, making blood sugar regulation more challenging. Regular physical activity, balanced meals rich in protein and fiber, stress management strategies, and targeted supplements can help support healthy GLP-1 function during these stages. 

• Polycystic ovarian syndrome (PCOS): Women with PCOS typically have insulin resistance, which increases their risk of type 2 diabetes and other health issues. Focus on amping up protein, fiber, and healthy fat to slow down the digestion of carbohydrates and consider adding 120 minutes of vigorous intensity exercise per week to improve insulin sensitivity. 
  
  

Diagnosis and treatment options and when to seek care

If you’re having trouble with blood sugar control, stubborn weight, or other metabolic issues, you may notice symptoms including: 

• Rapid weight gain

• Unintentional weight loss

• Severe gastrointestinal symptoms 

• Sudden changes in bowel movements 

• Feeling shaky, lightheaded, or dizzy

• Frequent urination 

• Increased thirst
  
  

From there, your healthcare provider can help determine the best treatment option for you. 

• Non-drug options: These are the first-line strategies and can have a significant impact on overall health and include: meal planning to improve your diet, implementing regular exercise, improving sleep hygiene, and managing stress. 

• Prescription medication: If your healthcare provider determines you’re a suitable candidate, they may prescribe a GLP-1 medication to help manage blood sugar and support metabolic health.They must be used under medical supervision because they have side effects and require regular monitoring to ensure safety and effectiveness.
  
  

Working with a healthcare provider on GLP-1

A registered dietitian can also be an important part of your care. “RDs should be an essential part of any person's GLP-1 journey,” says Reisdorf. They can provide individualized guidance on diet, meal timing, sleep, stress, physical activity, GLP-1 supplements, lab results, and personal goals.

Before your appointment, it can be helpful to bring a two-week log detailing your meals, hunger and fullness cues, sleep patterns, and activity levels. If you’re experiencing certain symptoms, your doctor may order lab tests to check for nutrient deficiencies or other underlying issues.

After your visit, your dietitian can help you create a personalized plan for both diet and exercise, tailored to your needs, goals, and lifestyle. Working closely with your healthcare team ensures that your approach to supporting GLP-1, blood sugar, and overall metabolic health is safe, effective, and sustainable.

Key takeaways 

• GLP-1 supplements can support your body’s natural production of GLP-1, a hormone that helps regulate blood sugar, improve insulin sensitivity, and plays a role in weight management.

• A healthy lifestyle—eating nutrient-rich meals, staying active, sleeping well, and managing stress—also helps to increase GLP-1 in your body.

• Certain foods and supplements can support GLP-1, like high-viscosity fibers, healthy fats, proteins, probiotics, prebiotics, and polyphenols like hibiscus and lemon verbena.

• Supplements should complement, not replace, medical guidance and/or prescription GLP-1 medications. Your doctor and registered dietitian can help monitor lab results, guide you on healthy dietary and lifestyle changes, and determine whether medications or supplements are appropriate for your individual needs.
  
  

Frequently asked questions (FAQS)

Which supplements increase GLP-1?

Certain dietary supplements—including berberine, hibiscus, lemon verbena, whey protein powder, and probiotics—may support the body’s natural GLP-1 production. However, supplements cannot replace medical care, prescribed GLP-1 medications, or healthy dietary and lifestyle habits. Always consult your healthcare provider before adding a new supplement to your routine.

How can I increase my GLP-1 hormone naturally?

Your body’s ability to produce GLP-1 naturally is influenced by several dietary and lifestyle factors, including what you eat, how active you are, your sleep, and stress levels. Ana Reisdorf, MS, RD, recommends the following strategies:

• Increase fiber: Aim for 25 grams or more per day to support GLP-1 secretion, digestion, and gut health.

• Prioritize protein: Include 20 to 40 grams of protein at each meal.

• Move after meals: A 10- to 20-minute walk after eating can help control blood sugar and regular exercise boosts GLP-1 sensitivity over time.

• Focus on sleep: Keep a consistent sleep schedule—try to get into bed and wake up around the same time every day. 

• Manage stress: Practice simple stress-management tools like deep breathing, short breaks throughout the workday, or gentle movement.
  
  

Is there a supplement that works like GLP-1?

While no supplement works exactly like prescription GLP-1 medication, certain ones can help support blood sugar control and weight management. Soluble fibers like psyllium husk and beta-glucans, whey or complete protein powders, berberine, probiotics with prebiotics, green tea, and polyphenol-rich foods may all help increase GLP-1 activity or support related metabolic pathways. When adding a new supplement to your routine, check in with your healthcare provider, start slowly, and practice healthy lifestyle habits—stay hydrated, eat a balanced diet, and get regular exercise.

Can GLP-1 be found naturally?

The human body naturally produces GLP-1—a hormone—in the gut and brain. It helps regulate blood sugar, improves insulin sensitivity, and supports weight management.

Does berberine increase GLP-1?

Berberine is a plant-based supplement with anti-inflammatory and antioxidant properties. Research suggests berberine may mildly improve GLP-1 levels. 

Which GLP-1 supplement is best for weight loss?

There isn’t a single GLP-1 supplement that’s considered the “best” for weight loss. Different supplements can support GLP-1 activity in different ways, but the most effective weight loss approach combines several strategies, such as a balanced diet, regular physical activity, and guidance from a healthcare provider.