I’m an RD Who Has Been on a GLP-1 for Over Two Years — These Are the Essentials I Recommend Buying Before You Start

I’ve struggled with my weight for my entire life. In fact, my weight loss journey eventually led me to get a master’s degree in clinical nutrition. And yet, even as a registered dietitian, with all the knowledge I have from working in hospital settings and with patients one-on-one, I still couldn’t manage my weight. I finally realized that diet and exercise alone were not enough to overcome genetics and my weight issues. After consulting with a weight loss physician, I hesitantly started taking a glucagon-like peptide-1 (GLP-1) receptor agonist (Zepbound, in my case) approximately two years ago, and, in short, it’s been life-changing for me in the best way. Hopefully, this serves as a reminder that the “just eat less, work out more” mentality doesn’t work for everyone.

“GLP-1 agonists work by mimicking the natural GLP-1 that we all make in our bodies,” says Holly Lofton, MD, clinical associate professor of surgery and medicine and director of the Medical Weight Management Program at NYU Langone Health. These medications act on the brain to reduce appetite signals and slow gastric emptying, so that people feel fuller with less food and for longer, which may support reductions in body fat over time, she explains.

Before starting these medications, there are simple steps you can take to maximize results and minimize or avoid side effects. The right products can help you meet your protein goals, preserve lean muscle mass, and avoid constipation and nausea. These are the products I personally use and recommend keeping on hand before starting a GLP-1, to help you feel your best.

Taking a GLP-1 medication? Check out our list of dietitian-recommended supplements to support your weight loss journey.

For the full list of our favorite electrolyte choices, check out our best electrolyte powders of 2026.

There are several theories behind hair loss after starting GLP-1 medications, including the possibility that it’s tied to how the drugs work, but there’s no clear evidence to support that, according to Carlos Charles, MD, board-certified dermatologist and partner at Hudson Dermatology in New York. A more likely explanation, he says, is telogen effluvium, a temporary shedding condition triggered by stress. In this case, he points out, the stressors are the significant weight loss and rapid shifts in nutritional status. To support hair health during this time, here are a few products that may help.

What Are the Most Common Side Effects of Taking a GLP-1?

We often hear about the gastrointestinal side effects of these weight loss medications. Lofton explains, “Because GLP-1 agonists are gut hormones, the most common side effects are gastrointestinal.” She adds, “These can include nausea, constipation, diarrhea, reflux symptoms, and sometimes abdominal pain or even vomiting.” She cautions that if anyone taking these medications has abdominal pain or vomiting, they should discuss it with their prescriber.

For nausea, she recommends that patients eat slowly and stop eating when full. For constipation, in addition to monitoring fiber intake, she recommends “eating raw cabbage — a portion about the size of your four fingers can help with constipation naturally.” When this doesn’t work, “sometimes over-the-counter treatments like magnesium citrate and Miralax can be helpful.” She further explains, “If a patient has reflux symptoms at baseline, they can get worse before they get better.” She cautions that it’s important to continue any medication you have been prescribed for reflux when starting your GLP 1 and to avoid foods that you know tend to cause reflux, such as acidic foods, including tomatoes and citrus fruits. Antacids like Tums can help milder cases of reflux.

What Are the Most Common Nutritional Concerns When Starting a GLP-1?

How Do You Eat Enough Protein When You’re Not Hungry?

A challenge for many people taking these medications is eating enough food throughout the day, especially protein. To combat this, Ehsani recommends eating protein-rich foods and drinking more liquids frequently throughout the day. She adds that when you’re not hungry, it might be easier to sip, so she recommends that you “build a high-protein, nutrient-dense smoothie to meet your protein and micronutrient needs.” She adds that “an easy 1-2-3 smoothie formula is dairy milk or lactose-free dairy milk, berries, and plain Greek yogurt.” Ehsani explains that dairy milk provides protein, calcium, potassium, and vitamin D; berries offer fiber, antioxidants, and natural sweetness; and Greek yogurt adds protein and gut-friendly probiotics.

Other ways to get in protein throughout the day include cooking a batch of hard-boiled eggs to snack on during the week and keeping preportioned Greek yogurt cups on hand, says Ehsani. She also recommends stocking your fridge with dairy milk for more protein and nutrients, rather than plant-based milk. “Dairy milk is a complete protein, whereas most plant-based proteins are incomplete, meaning they are missing some of the essential amino acids, or building blocks, our bodies need,” she says.

Mitri recommends adding a scoop of protein powder to your oats or smoothie, or drinking a protein shake in between meals. “Eating your protein foods first also helps ensure you get in what you need before you get too full,” she says.

What Is the Best Way to Preserve Lean Muscle Mass on a GLP-1?

How Do You Avoid Hair Loss on a GLP-1?

Hair loss during GLP-1 treatments is usually temporary, according to Charles. As with most cases of telogen effluvium, shedding lessens as you move away from the stressor that triggered the hair loss. The most important intervention to support growth is optimizing nutritional support during GLP-1 treatment, he says. People taking GLP-1 medications should “ensure adequate daily protein intake and correct any micronutrient deficiencies, paying particular attention to iron, zinc, vitamin D, and B12.”

What Are the Alternatives if You Can’t Take a GLP-1?

Not everyone can tolerate GLP-1s, and for some the medication may not be effective for achieving meaningful weight loss. So, what do you do if you fall into one of these categories? “Of course, trying to optimize your nutrition, exercise, and behaviors is always the basis of any weight loss program,” Lofton says. “However, lifestyle changes alone will not work for everyone to achieve their goals. There are other medication options that a skilled provider can prescribe for patients who cannot take GLP-1s.” These include medications like phentermine or Qsymia and Contrave (a combination of Wellbutrin and naltrexone), which is especially helpful for emotional eating or cravings. “Of course, it’s best to discuss your options with your provider, as they will consider your other medications, your health conditions, and the most appropriate medication to treat any weight-related conditions you may have,” she says.

Explore our GLP-1 resource center for the latest news, expert insights, and in-depth coverage.