November 11th 2024
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Dr. Will Cole
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Everyone is (still) talking about Ozempic. This infamous “weight loss” drug was first developed to help lower blood sugar levels for certain individuals with type 2 diabetes, but its weight loss effects have increasingly dominated the conversation.
There are a few different medications on the market that work the same way Ozempic (semaglutide) does. These drugs are GLP-1 receptor agonists, which work by mimicking the effects of glucagon-like peptide-1 (GLP-1), a hormone that your body naturally produces when you eat.
GLP-1 helps to increase insulin secretion and lower elevated blood sugar levels, and it sends signals to your brain to let it know that you’re full and can stop eating. It also helps to regulate appetite in general, keeping you full for longer.
As a functional medicine expert, I’m not really a fan of these drugs for weight loss. They come with several possible side effects, including potential long term effects that we don’t even know about yet.
And even if they work, they’re nothing more than a band-aid solution. They don’t address the underlying problems associated with weight loss resistance or a dysregulated metabolism.
Which means that, not only do you usually have to keep taking these drugs for the rest of your life to keep the weight off, any hidden imbalances may go unaddressed and lead to further health issues.
The good news is there are a few natural supplements that can help to boost GLP-1 production or mimic its metabolism-regulating effects.
How Do GLP-1 Boosting Supplements Work?
When compared to GLP-1 receptor agonist medications (like Ozempic), GLP-1 boosting supplements come with fewer side effects, are way less expensive, and generally offer additional health benefits.
Most of the supplements we’ll talk about here help your body to naturally produce more GLP-1, through various different pathways.
Some may also offer similar effects to GLP-1 receptor agonist drugs, including helping to balance blood sugar and supporting a healthy metabolism, appetite regulation, and fat loss, through different mechanisms.
The weight loss effects of GLP-1 boosting supplements aren’t likely to be as dramatic or immediate as those of Ozempic.
But if you’re interested in a more holistic, root-cause focused, sustainable approach to weight loss, combining strategic supplements with diet and lifestyle measures can make a meaningful difference. Let’s take a look at some of the best options.
1. Yerba Mate
Yerba mate is a South American plant species that is often consumed as a tea, though it is also available as a supplement in other forms. Yerba mate has been shown to increase production of GLP-1, and to help reduce appetite and stimulate fat loss through both this and other mechanisms, making it a potentially helpful supplement for those with obesity or who are overweight. (1, 2)
Research has also shown that yerba mate may help to prevent type 2 diabetes and balance blood sugar. (3) Other benefits include antioxidant properties and anti-inflammatory effects. (4) Yerba mate also contains caffeine, and some people use it as an alternative to coffee to help boost energy in the morning or throughout the day.
There are some potential risks associated with yerba mate if consumed in large amounts, especially at very hot temperatures, including the increased risk of certain kinds of cancer. (5)
2. Psyllium
Psyllium is a great source of soluble fiber, which can help to naturally increase levels of GLP-1. (6) Psyllium is also thought to work in additional ways to help regulate appetite and prolong feelings of fullness, and to help stabilize blood sugar. (7, 8)
Psyllium and other fiber supplements are great for some people, and can be problematic for others. People with certain gastrointestinal conditions including Crohn’s disease should generally avoid psyllium.
Especially if introduced too quickly or in high doses, psyllium can lead to digestive side effects including nausea, constipation, diarrhea, or cramping. If you do decide to take psyllium or other fiber supplements, make sure to drink lots of water to help prevent constipation.
3. Ginseng
Ginseng is an antioxidant-packed herb that has been used in traditional Chinese medicine for centuries to help support the immune system, manage blood sugar, support energy levels, and improve overall health. Research has shown that ginseng may help to boost GLP-1 release, and to improve blood sugar control for those with type 2 diabetes. (9, 10)
Ginseng may also help to regulate levels of leptin, another hormone that influences body weight and fat storage. (11)
Through these and other mechanisms, a growing body of research has found that ginseng can improve both obesity and metabolic syndrome. (12, 13)
4. Berberine
Berberine is a natural plant compound that has been used in traditional and herbal medicine for thousands of years.
Berberine is one of the most promising natural supplements available when it comes to weight loss, blood sugar control, and insulin sensitivity, leading many to start referring to it as “Nature’s Ozempic”.
I should clarify that berberine, as a natural supplement, is not a 1:1 replacement for the injectable drug Ozempic. Berberine is not a magic pill to stimulate rapid weight loss, but an herbal compound that targets several root causes of weight gain and/or weight loss resistance, and supports overall metabolic, digestive, and immune health.
Among other benefits, berberine has been shown to boost GLP-1, improve blood sugar, fight inflammation, improve cholesterol levels, and support heart and gut health. (14 – 19)
Berberine helps to regulate metabolism in part by activating an enzyme called AMPK, sometimes referred to as a “metabolic master switch”. (20) Activating this pathway helps promote the burning of fat, rather than glucose, for fuel, similar to what happens when you fast or follow a ketogenic diet.
Through these and potentially other pathways, berberine can help to promote healthy weight loss and support an overall healthy metabolism. (21)
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