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It’s no secret that Ozempic is a miracle drug that has changed the way patients approach weight loss and other common concerns like glucose levels. The once hard-to-find prescription drug is now widely popular, but still expensive. That’s why many rely on natural Ozempic alternatives and supplements to achieve their goals.
“GLP-1 drugs work by mimicking the hormone GLP-1 (a satiety-inducing hormone), which signals fullness to the brain, slows gastric emptying, and helps stabilize blood sugar,” he explains. Dr. Eric Rosenbauma functional and integrated medicine MD. “This results in reduced appetite and therefore less ‘food noise’.”
The good news? “The body naturally produces the hormone GLP-1 in response to certain foods and nutrients,” notes Dr. Rosenbaum. But it’s important to keep in mind that, unlike prescription GLP-1 drugs, “nutritional approaches do not override appetite signals pharmacologically. Instead, they support the body’s own satiety mechanisms in a more gradual, physiological way.”
The best natural alternatives and supplements for 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 Fibers: Sakara Fiber Super Powder, $45
Best Apple Cider Vinegar: Bragg Organic Apple Cider Vinegar, $4
Are there natural alternatives and 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 board-certified plastic surgeon and obesity medicine specialist, explains that some nutrients and supplements can modestly affect appetite, blood sugar, or satiety pathways, but they act much more subtly than GLP-1 drugs. “Most support metabolic health indirectly by improving insulin sensitivity, slowing carbohydrate absorption, or increasing fullness.” Here’s a quick list of alternatives and supplements to consider:
– Berberine
– Soluble fiber
-Protein supplements
– Apple cider vinegar
– Meal replacements
– Ashwagandha
– Weight loss formulas
How do they work?
When considering options beyond Ozempic for weight management, it is important to understand how these alternatives differ. While the alternatives offer some benefits over Ozempic, they will not act in the same way. Dr. Ovalle Jr. explains that GLP-1 drugs cause clinically significant 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 modest at best and much less predictable in patients.”
“The takeaway I’ll take 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,” says Dr. Ovalle Jr.
Ahead, discover the best doctor-approved natural Ozempic alternatives and supplements.
Our mission at SheKnows is to empower and inspire women, and we only carry products we think you’ll love as much as we do. Happy Mammoth is sponsored by SheKnows, however, all products in this article were independently selected by our editors. Please note that if you purchase something by clicking on a link in this story, we may receive a small commission from the sale.
Best Overall
Happy Mammoth Ultimate GLP-1
Happy Mammoth Ultimate GLP-1 is our best overall pick because it’s effective and backed by experts. This supplement supports the body’s natural GLP-1 production with herbal ingredients. The main difference is that a GLP-1 prescription mimics the GLP-1 hormone and is made with a medical grade prescription.
With consistent use, Ultimate GLP-1 helps reduce visceral fat and stomach girth when combined with a healthy diet and exercise, reduces cravings, appetite, hunger and snacking, and boosts lean mass.
Best Meal Replacement
Almased Health Superfood Protein
“I often recommend Almased, a natural high-protein soy-based meal replacement drink, because it has been shown in university studies to help prevent muscle loss (a common side effect of GLP-1s), which is crucial for long-term weight loss maintenance and keeping your metabolism from slowing down,” explains Dr. Rosenbaum. “It has also been studied for its metabolic effects and has data showing that it can significantly stimulate natural GLP-1 production while providing 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 it is Promix Whey Protein Powder steps in to help. The blend is made from milk from certified grass-fed cows and provides 25 grams of protein and 5.1 grams of branched chain amino acids, with no added sugars or unnecessary ingredients.
Best Supplement
Integrative Therapeutics Cortisol Manager
Dr. Rosenbaum also recommends using Ashwaganda, an herb that can lower (reduce) cortisol in the body. “Cortisol acts like a steroid, like prednisone, the one people associate with ‘making you fat’, not muscle building like testosterone,” he explains. Try this Ashwaganda-based supplement. It has a blend of ashwagandha and L-theanine that helps control stress and cortisol levels.
The best berberine
Thorne Berberine
Dr. Ovalle Jr. shares that berberine can improve insulin sensitivity and glucose metabolism, “It is sometimes described as having mild metabolic effects similar to GLP-1,” he adds.
Thorne’s berberine is an affordable alternative to Ozempic and offers similar benefits to prescription drugs. It helps maintain healthy cholesterol and blood sugar levels, as well as the microbial balance of the gastrointestinal tract.
Sakara Fiber Super Powder
Souble Fiber is a natural alternative to Ozempic and “helps increase fullness, slow carbohydrate absorption and support 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 full longer. In addition, it has a light taste with a hint of pineapple.
The 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 may modestly slow gastric emptying and moderate post-meal blood sugar spikes,” Dr. Ovalle Jr. explains.
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