GLP-1 drugs are different from a regular diet. They kill your hunger. You eat less. You miss key vitamins and minerals. Fast weight loss drains certain minerals even faster. Regular pill advice does not cover this. These five have the most research for Ozempic, Wegovy, and Mounjaro users.
1. Creatine Monohydrate: Non-Negotiable
5g daily
Creatine has more research for keeping muscle than any other product. Studies show 5g per day keeps lean muscle and strength. Muscle breaks down when you lose weight fast. GLP-1s speed that up. Creatine is cheap and safe. Treat it like protein: not optional.
2. Multi-Strain Probiotic: For Stomach Side Effects
50 billion+ CFU, 10+ strains
30 to 40% of GLP-1 users get stomach problems. Nausea is the most common. Diarrhea and constipation are close behind. Many quit their meds because of this. GLP-1 drugs slow digestion. That changes your gut. A good probiotic helps. Look for 10+ strains and 50 billion CFU. Pick a shelf-stable brand, not one that needs a fridge.
3. Magnesium Bisglycinate: Levels Drop Fast on GLP-1
200-400mg before bed
Most people are already low in magnesium. Fast weight loss makes it worse. You lose magnesium fast when you lose fat. Low magnesium causes bad sleep, muscle cramps, and constipation. The type matters. Oxide and citrate can cause diarrhea. Bisglycinate absorbs well. It will not upset your stomach. That is the form to buy.
4. Vitamin B12: Often Low on GLP-1
1,000mcg sublingual or methylcobalamin
B12 comes mainly from meat, fish, and eggs. GLP-1 users eat less overall. Many eat less meat. That leads to low B12 fast. Signs of low B12: tiredness, brain fog, and hand or foot tingling. Get the sublingual kind. It dissolves under your tongue. It absorbs better than a pill. GLP-1 drugs slow your stomach acid. Sublingual B12 skips that issue.
5. Vitamin D3 + K2: The Base Layer
2,000-5,000 IU D3 with K2
Most people are short on vitamin D. It helps your bones, muscles, and immune system. GLP-1 users eat less. They get less D from food. Fast weight loss lowers how much your body holds. Take D3 with K2. K2 sends calcium to your bones, not your arteries. This matters most when you are raising your D levels.
What about a multivitamin?
A basic multivitamin is fine to add. But it is no swap for the five above. Multivitamins are low in magnesium. They are low in B12. They have no creatine or probiotic strains. Use it as a backup. Not a swap.