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It’s no secret that Ozempic is a miracle drug that has changed how patients approach weight loss and other common concerns, such as glucose levels. The once hard-to-get prescription drug is now widely popular, but still expensive. That’s why many are relying on natural alternatives and supplements to Ozempic to reach their goals.
“GLP-1 medications work by mimicking the GLP-1 hormone (a satiety-inducing hormone), which signals fullness to the brain, slows gastric emptying, and helps stabilize blood sugar,” explains Dr. Eric Rosenbaum, a functional and integrative medicine MD. “This results in reduced appetite and thus less ‘food noise.’”
The good news? “The body naturally produces the GLP-1 hormone in response to certain foods and nutrients,” Dr. Rosenbaum notes. But it’s important to keep in mind that, unlike prescription GLP-1 medications, “nutritional approaches don’t override appetite signals pharmacologically. Instead, they support the body’s own satiety mechanisms in a more gradual, physiologic way.”
Best Natural Alternatives & Supplements to Ozempic at a Glance
Best Overall: Happy Mammoth Ultimate GLP-1, $80
Best Meal Replacement: Almased Health Superfood Protein, $90
Best Protein Powder: Promix Whey Protein Powder, $64
Best Supplement: Integrative Therapeutics Cortisol Manager, $71
Best Berberine: Thorne Berberine, $44
Best Fiber: Sakara Fiber Super Powder, $45
Best Apple Cider Vinegar: Bragg Organic Apple Cider Vinegar, $4
Are There Any Natural Alternatives & Supplements to Ozempic?
While a daily diet remains the best way to control weight loss and glucose levels, experts tell SheKnows that it’s possible to reap some of the coveted results from semaglutide. Dr. Fernando Ovalle Jr., a double board-certified plastic surgeon and obesity medicine specialist, explains that some nutrients and supplements can modestly influence appetite, blood sugar, or satiety pathways, but they act much more subtly than GLP-1 medications. “Most support metabolic health indirectly by improving insulin sensitivity, slowing carbohydrate absorption, or increasing fullness.” Here is a quick list of alternatives and supplements to consider:
-Berberine
-Soluble fiber
-Protein supplements
-Apple cider vinegar
-Meal replacements
-Ashwaganda
-Weight loss formulas
How Do They Work?
When considering options beyond Ozempic for weight management, it’s important to understand how these alternatives differ. While the alternatives offer some benefits over Ozempic, they won’t act the same way. Dr. Ovalle Jr. explains that GLP-1 medications produce clinically meaningful weight loss by directly modulating brain and gut pathways that regulate appetite. “Supplements may support healthy eating habits and metabolic health, but their effects are generally at best modest and much less predictable across patients.”
“The bottom line I would convey to patients is that tried and true lifestyle interventions — adequate protein, fiber, resistance training, sleep, and stress management, remain the most reliable “natural” tools for appetite regulation,” Dr. Ovalle Jr. says.
Ahead, discover the best doctor-approved natural alternatives and supplements to Ozempic.
Our mission at SheKnows is to empower and inspire women, and we only feature products we think you’ll love as much as we do. Happy Mammoth is a SheKnows sponsor, however, all products in this article were independently selected by our editors. Please note that if you purchase something by clicking on a link within this story, we may receive a small commission of the sale.
BEST OVERALL
Happy Mammoth Ultimate GLP-1
With consistent use, the Ultimate GLP-1 helps reduce visceral fat and stomach circumference when paired with a healthy diet and exercise, curbs cravings, appetite, hunger, and snacking, and enhances lean mass.
BEST MEAL REPLACEMENT
Almased Health Superfood Protein
“I often recommend Almased, a natural high-protein soy-based meal-replacement shake, because it has been shown in university studies to help prevent muscle mass loss (a common side-effect of GLP-1s), which is crucial for maintaining weight loss long-term and keeping your metabolism from slowing,” Dr. Rosenbaum explains. “It’s also been studied for its metabolic effects and has data showing it can significantly stimulate natural GLP-1 production while delivering essential micronutrients.”
BEST PROTEIN POWDER
Promix Whey Protein Powder
Dr. Ovalle Jr. says that increasing protein intake can improve satiety and help preserve lean muscle during weight loss. That’s where the Promix Whey Protein Powder comes in to help. The mix is made from the milk of certified grass-fed cows and provides 25 grams of protein and 5.1 grams of branched-chain amino acids, with no added sugars and unnecessary ingredients.
BEST SUPPLEMENT
Integrative Therapeutics Cortisol Manager
Dr. Rosenbaum also recommends using Ashwaganda, an herb that can downregulate (reduce) cortisol in the body. “Cortisol acts like steroids, the kind like prednisone, the one people associate with ‘getting fat,’ not building muscle like testosterone,” he explains. Give this Ashwaganda-based supplement a try. It features a blend of ashwagandha and L-theanine to help control stress and cortisol levels.
BEST BERBERINE
Thorne Berberine
Dr. Ovalle Jr. shares that berberine may improve insulin sensitivity and glucose metabolism, “Sometimes described as having mild GLP-1-like metabolic effects,” he adds.
Sakara Fiber Super Powder
Souble Fiber is a natural alternative to Ozempic and “helps increase fullness, slows carbohydrate absorption, and supports gut health,” according to Dr. Ovalle Jr. Need one to add to your routine? Snag Sakara’s Fiber Super Powder helps keep the gut healthy and bloating under control. It can help you stay fuller longer. Plus, it tastes light with a hint of pineapple.
BEST APPLE CIDER VINEGAR
Bragg Organic Apple Cider Vinegar
“There is some evidence that taking about 1 to 2 tablespoons of apple cider vinegar before meals can modestly slow gastric emptying and blunt post-meal blood sugar spikes,” Dr. Ovalle Jr. explains.
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