Glucagon-like peptide-1 (GLP-1) is a hormone naturally produced in the small intestine that has a big effect on your metabolism. Following a ketogenic diet and working on gut health are great ways to enhance its effects naturally, but supplements can help where your diet is lacking.
A Quick Overview of GLP-1
GLP-1 has captured quite a bit of attention in the diet space, thanks to prescription medications like Ozempic and Wegovy. The semaglutides and GLP-1 agonists are traditionally used in diabetes management but have become popular for their effects on appetite and weight loss.
The benefits of enhanced natural GLP-1 production and GLP-1 agonist medications include more balanced blood sugar levels, enhanced satiety, and reduced food cravings. That’s all essential if you’re managing type 2 diabetes and obesity or looking to lower your risk of cardiac issues down the line. Increasing GLP-1 production naturally through nutrition and supplements is a much safer, sustainable, and accessible approach to long-term health goals, especially if you’re following a diet like keto that boosts their effectiveness.
8 Supplements for Increasing GLP-1
A dietary approach to boosting GLP-1 is best, but supplements can be a great way to fill in nutritional gaps, improve your gut health, and reduce symptoms from existing health issues.
Berberine
Berberine is a natural plant compound linked to improved metabolic health, blood glucose regulation, and balanced cholesterol. You may have heard this one called “Nature’s Ozempic,” but its role in metabolic health is a little more nuanced.
Berberine influences GLP-1 production by binding to receptors that increase natural production. (1) Berberine can also mimic GLP-1 one effects by activating AMP, an enzyme that breaks down GLP-1 and reduces its levels in the body. (2)
Bitter Melon
Bitter melon extract is linked to anti-diabetic effects like improved insulin sensitivity and better glucose regulation in cells showing insulin resistance. This is thanks to its impact on enteroendocrine cells along your gastrointestinal tract and in your pancreas. (3)
As a result, bitter melon may also affect your gut microbiome. (4) A healthy gut is essential to good digestion, a reduced risk of gastrointestinal conditions, lower inflammation, and healthy hormone production.
Curcumin
Curcumin, the active ingredient in turmeric, is an antioxidant that helps reduce chronic inflammation, a potential obstacle to optimal GLP-1 secretion. It also mimics GLP-1 benefits by supporting healthy intestinal barrier function. (5)
Curcumin’s direct effects on GLP-1 come down to its balancing effects on the hormone. One study showed that the glucose-lowering effect after taking curcumin was enough to potentially reduce the reliance on traditional diabetes medications. (6)
Ginseng
Ginseng may influence GLP-1 production by activating proteins like TGR5 in the intestine that play a role in energy metabolism. (7) This may stimulate cells in the gut responsible for releasing GLP-1.
Ginseng is a popular supplement among type 2 diabetes patients because of its effects on insulin secretion, glucose metabolism, and oxidative stress. (8) Ginsenosides, the anti-inflammatory compounds in ginseng, also have an effect on regulating appetite and energy.
Too much ginseng can mess with your sleep and interact with blood pressure drugs, so be cautious about overdoing it if you want to try it out.
Magnesium
Magnesium plays a crucial role in your metabolic health by supporting the function of cells responsible for insulin sensitivity. (9) Proper cell function means a boost in GLP-1 levels for better blood sugar control and reduced inflammation.
The essential mineral also helps regulate energy production and reduces unnecessary chemical reactions in the body, both of which are essential to combating fatigue and feeling your best.
MCTs
Medium-chain triglycerides (MCTs) found in coconut oil and MCT supplements support a boost in not only GLP-1 production but also the rapid formation of ketone bodies. (10) Ketones can mimic the appetite suppression effects of GLP-1.
MCTs and their effects on GLP-1 production can improve insulin sensitivity, blood sugar regulation, and energy production.
For a daily boost, try our MCT Oil Powder, which is packed with 7g of MCTs per serving and can easily be mixed into your favorite smoothies.
Resveratrol
Resveratrol, a polyphenol found in red grape skins, supports a healthy gut environment thanks to its anti-inflammatory and antioxidant properties. Studies show that when paired with probiotics, it supports GLP-1 release by inhibiting cells that limit its production. (12)
Yerba Mate
Yerba mate, traditionally consumed as a tea, is linked to a number of possible health benefits, like increased energy levels, improved insulin signaling, and a metabolic boost. (13) Its effects on combating fatigue make it popular among those seeking to improve physical performance.
Treat yerba mate as you would a cup of coffee. Its caffeine content is great for a pick-me-up, but it can increase anxiety symptoms and mess with your sleep if you take too much. If you’re sensitive to caffeine, skip this one and opt for other natural supplements.
Yerba alone can increase GLP-1 production and it can increase Leptin to mimic satiety from GLP.
Things to Consider
Choosing high-quality GLP-1 supplements that go beyond a placebo effect is just the start. There are a few things to consider as you look to start a new supplement regimen.
Side Effects
Supplements come with fewer side effects compared to GLP-1 medications or antidiabetes drugs like tirzepatide, but it’s always best to seek medical advice first. This is especially important if you’re already taking other medications, even if you’re choosing something over-the-counter.
We’ve already touched on some of the possible side effects in our roundup above. It’s important to note here that you’re less likely to experience unintended symptoms if you stick to recommended doses. Allergic reactions are also possible when taking supplements.
Again, consider your individual health needs, sensitivities, and goals as you explore adopting a supplement regimen and talk to your healthcare professional about the best course of action.
Lifestyle Changes
You’re unlikely to maintain healthy GLP-1 production with supplements alone. Dietary changes are essential to healthy hormonal regulation, weight management, blood sugar control, and a reduced risk of chronic conditions.
For optimal and natural GLP-1 production, eat a diet rich in fiber and healthy fats with omega-3 fatty acids. Get enough protein. Avoid too many processed foods and artificial sweeteners. Consider probiotics and prebiotics for a healthy gut microbiome and better digestion.
A good way to do all of this is to be more mindful about your macros. A keto diet can help you make sure that you’re getting enough of each food category for a healthier metabolism.
Lifestyle changes should also address any necessary tweaks to your activity levels, sleep patterns, and stress management. Generally, the healthier you are, the better you feel, and the more likely your hormones are working as they should.
GLP-1 and Keto
If you’re already following a keto diet, you may already be seeing a boost in GLP-1. Ketones influence receptors in your endocrine system that support healthy hormone production.
Keto can allow for more sustainable weight management compared to GLP-1 medications due to its appetite suppressing effects and metabolic benefits can help you reach a healthier body weight more sustainably.
That’s with the added benefit of improved insulin sensitivity and a reduced risk of chronic conditions affecting overall wellness.
The Bottom Line
Supplements can be an effective option to support better metabolic outcomes. For long-term health, your diet is the most important piece in your control, especially if you’re already dealing with chronic conditions.
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