You’ve probably heard about some of the new “miracle” weight loss drugs like Ozempic and Mounjaro. They are often referred to as “GLP-1s” because they mimic a hormone in the body called glucagon-like peptide-1 (GLP-1). Other weight loss medications in this category include Wegovy, Zepbound, and Saxenda. 

But what are they? How do they work? And what are the side effects of weight loss medicines?

How does this category of weight loss drugs work?

When these drugs bind to receptors on cells where GLP-1 attaches, they stimulate the pancreas to secrete insulin, a hormone that lowers blood sugar after a meal, as well as stopping the secretion of glucagon, a hormone that has the opposite effect of insulin by raising blood sugar when it gets too low. This is why these drugs were initially approved for type 2 diabetes. But GLP-1 also slows down stomach emptying, which slows digestion, increases feelings of fullness, and signals the brain to stop eating, which is why they are also effective for weight loss.

Gastrointestinal (GI) side effects of weight loss medicines: What can you do?

Because these weight loss medications slow the rate at which food moves out of the stomach (called delayed gastric emptying), they are not without GI side effects. You name it, it might be on the list – gas, bloating, belching, nausea, vomiting, diarrhea, flatulence, and constipation – any one or all of these could be experienced. Here are some steps you can take to help relieve some of these common GI side effects of weight loss medicines.

Dietary measures. You can take some simple, common-sense steps to help alleviate some of the GI distress:

  • Eat smaller and more frequent meals. This can help prevent feeling overly full and prevent issues like gas and bloating from undigested food lingering in your digestive system.
  • Don’t eat too close to bedtime. Having an excessive amount of food in your stomach before going to bed or lying down can exacerbate nausea and symptoms of acid reflux. 
  • Avoid overly fatty or greasy foods. Because food stays in your system longer than usual, your digestive system must work harder to process excess fats. This can contribute to gas, bloating, and nausea.
  • Limit alcohol consumption. Alcohol can contribute to nausea and upset stomach. In addition, because of delayed gastric emptying, it can be more difficult to accurately assess your alcohol intake. Worse, if you are eating smaller amounts and fewer calories, then it’s not advisable to fill your stomach with empty-calorie liquids like alcohol.
  • Skip overly processed foods. Not only are these undesirable when you’re trying to lose weight, but they can exacerbate the digestive issues common to weight loss medications. 
  • Follow your gut, literally! If you find that certain foods or food groups are causing excess nausea, heartburn, or changes in bowel patterns, then skip them. Maybe you find that acidic foods make you uncomfortable after a meal, or too many sweets cause an energy crash. Listen to your body and do what makes you feel best. 

Nutritional supplements. Certain carefully selected gut health supplements can help offset some of the GI side effects of weight loss medicines.

  • Nausea, belching, gas, and bloating. Supporting digestive prowess helps process the food that stays longer in your stomach and causes issues. Thorne’s Pancreatic Enzymes can help digest a meal, particularly when it’s high in fats.* 

Note: Use caution with products containing betaine/HCl. Although this ingredient is great for supporting digestion,* it can cause irritation by remaining in the stomach longer than normal. 

  • Bowel changes. Depending on your microbiome and the normal tendencies of your digestive system, you might experience constipation and/or diarrhea from assisted weight loss medications. Taking a daily probiotic, like Thorne’s FloraMend Prime Probiotic®, can help regulate digestion while supporting healthy weight loss.* You also can consider adding FiberMend® to promote bowel regularity.* If constipation is a problem, then consider adding a magnesium product, such as Thorne’s Magnesium CitraMate, to promote regular bowel movements.* 
  • Reflux. Reflux can accompany delayed gastric emptying. While avoiding overeating or eating too close to bedtime can help with reflux, you still might experience lingering irritation. Thorne’s GI Relief soothes irritated tissues and eases digestive discomfort.* 

Support for your skin

Rapid weight loss can cause skin to feel and appear loose and sagging. In addition, certain weight loss drugs are known to cause an undesirable hollowed appearance in the face – sometimes referred to as “Ozempic face.” Although you can’t directly address the fat loss under the skin surface that causes this issue, there are things you can do to support skin elasticity and hydration.

  • Hydrate. In addition to the general health benefits of staying hydrated, adequately hydrated skin will appear firmer and more resilient.
  • Avoid sun damage. Sun-damaged skin can suffer from pigmentation issues and additional loss of elasticity. Protect your skin with a daily sunscreen or provide shade for delicate skin. Read more about antioxidants to protect the skin from sun damage in this article from our partners at Mayo Clinic.
  • Consume adequate nutrients. Protein provides the amino acids needed to produce collagen, which keeps skin firm and resilient.
  • Choose firming skin-care products. Topical support for skin sagging helps hydrate the superficial skin layers, supports collagen production, fights the visible signs of aging, and helps the skin appear more radiant. 
  • Consider facial acupuncture. Acupuncturists with specific training in facial acupuncture can use very fine needles to help stimulate collagen production and skin rejuvenation to assist with the visible signs of aging. 
  • Supplement with skin-supporting nutrients. Thorne’s Collagen Plus provides not only a rich source of collagen peptides, but also skin-supporting botanicals that enhance hydration, radiance, and elasticity, as well as reducing fine lines and wrinkles.* You can read more about collagen support for skin, as well as muscle and joint support in these Take 5 Daily articles about collagen. Also consider supplementing with a high-quality, high-potency fish oil supplement, like Thorne’s Omega Superb, to support skin elasticity and promote healthy skin aging.* Learn more about the benefits of fish oil in Thorne’s FAQ guide to fish oil.

Maintaining lean muscle mass 

Without adequate protein consumption, weight loss can lead to a loss of lean muscle. 

Diet. When caloric intake is low or reduced, high-protein diets can help preserve lean muscle mass and support fat loss.

  • Aim for 0.5 grams of protein per pound of body weight daily (that’s 90 grams for a 180-pound person).
  • Consume protein from lean meats, eggs, beans, nuts, and dairy products like cottage cheese and Greek yogurt.
  • Pair beans with whole grains to make a complete protein.

Exercise. Along with proper nutrition, exercise is another tool for optimizing muscle maintenance. While some muscle loss is expected with any significant weight loss, regular exercise can minimize this. A 2017 study found that both endurance and resistance exercise help preserve muscle mass during weight loss, with resistance training (RT) being best for improving muscle strength.

  • Resistance training, also referred to as weight or strength training, is intended to increase muscular strength and endurance. It involves exercising muscles using some form of resistance, such as weights, bands, or even your own bodyweight against gravity. Common RT exercises include push-ups, pull-ups, bicep curls, squats, and planks. When engaging in RT, there are usually noticeable changes in muscle size, strength, power, and joint stability. RT helps preserve and increase muscle mass at any age, which can make everyday activities such as climbing stairs, picking up groceries, or working in the yard easier. RT can also improve metabolic health (improved blood sugar regulation, balanced hormones, and improved lipid levels), mental health, bone density, stress management, and brain health.
  • Endurance exercises can build muscle too, although perhaps not as effectively as strength training. Endurance exercises (cardio, aerobics) include cycling, swimming, running, jogging, fast walking, dancing, and kickboxing. 
  • In general, it’s recommended that adults get 150 minutes of exercise a week – 30 minutes 5 days a week, for example. It’s recommended that resistance exercise be included at least twice weekly. 

Supplements. Several nutritional supplements can be considered for support of lean muscle mass.

  • In order to achieve adequate protein intake, consider Whey Protein Isolate. Available in chocolate and vanilla flavors, Thorne’s Whey Protein Isolate provides 21 grams of protein per serving with a complete amino acid profile and enhanced leucine content for optimal muscle maintenance.* 
  • If you follow a vegan diet, then Amino Complex is a Thorne vegan-verified nutritional supplement that contains all of the essential amino acids. It’s high in branched-chain amino acids (BCAAs), including leucine, to support the growth of lean muscle mass.* Amino Complex is available in lemon and berry flavors.
  • Creatine is an amino acid found in meat, poultry, eggs, and fish, and plays a vital role in the body’s production of cellular energy and maintenance of lean muscle mass.* Thorne’s Creatine is an easy-to-mix powder that is colorless, flavorless, and odorless.
  • If you are seeking support for maintaining lean muscle mass with a capsule rather than a powder, then consider NiaCel 400®, a nicotinamide riboside (NR) supplement that enhances cellular energy production and helps preserve lean body mass.* 

You can read more about supplements for muscle support here.

Support bone health

Bone mineral density can also decrease during a weight loss program. In addition to adequate protein and regular exercise, certain nutrients are essential for maintaining healthy bones, including vitamins D and K and the minerals calcium and magnesium.* Consider Thorne’s Advanced Bone Support for more comprehensive bone maintenance.* And now might be a good time to check your vitamin D level with Thorne’s Vitamin D Test.

Filling nutrient gaps

Even with the best of intentions, a modern lifestyle can make it difficult to consistently obtain the needed nutrition from diet alone. Coupled with a decreased appetite and fewer cravings for food, those 5-9 recommended servings of fruits and vegetables per day can begin to feel out of reach. Supplementation helps you bridge nutritional gaps in both micronutrients – vitamins and minerals – and macronutrients, such as protein and healthy fats like omega-3 fatty acids. 

Basic Nutrients 2/Day is a daily multi-vitamin/mineral supplement that provides comprehensive nutritional support with fewer capsules – only two per day. Super EPA provides essential omega-3 fatty acids – EPA and DHA – that support a healthy heart and brain, enhance mood, help maintain a healthy inflammatory response in muscles and joints, and promote healthy skin.* 

For a combination multi-vitamin/mineral and protein option, consider Thorne’s MediClear-SGS. This pea- and rice-protein powder is fortified with a complete multi-vitamin/mineral complex, antioxidants, and liver-supportive botanicals and is available in chocolate and vanilla flavors.* 

For more detailed information, check out Thorne’s free Wellness Guides that include a Medically Guided Weight Loss: Support Program.