Modern Metabolic Health with Dr. Lindsay Ogle, MD
Join Dr. Lindsay Ogle, a board certified family medicine and obesity medicine physician, as she explores evidence-based strategies and practical tips to prevent and treat weight and metabolic conditions. Dr. Ogle provides insights on managing diabetes, PMOS, metabolic syndrome, obesity and related conditions through lifestyle optimization, safe medications and personalized care.
Modern Metabolic Health with Dr. Lindsay Ogle, MD
Supplements On GLP-1s
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Fatigue on GLP-1 YouTube and Podcast
If you’re taking a GLP-1 medication like Wegovy or Zepbound, the supplement ads can feel endless and urgent and honestly, confusing. I break through the noise with a simple goal: help you spend less money, take fewer unnecessary pills, and make safer choices that actually support your metabolic health while your appetite and portions may be changing.
We start with the most important framework: supplements are not regulated like prescription medications. That means quality varies, labels can be misleading, and “natural” does not mean safe. I share exactly what I look for when I’m choosing a supplement brand, including third-party testing and seals like USP, NSF, and ConsumerLab. We also talk about why you should always tell your doctor or pharmacist what you’re taking, how higher doses can backfire, and how too many products can raise the risk of interactions or liver and kidney strain.
Then I walk through a practical, patient-centered shortlist of supplements I commonly consider in obesity medicine: multivitamins when intake is smaller, prenatal vitamins when pregnancy is possible, vitamin D supplementation and who is at higher risk, iron deficiency symptoms and why ferritin matters, plus when B12 or magnesium might be worth checking. We also cover protein supplements to protect muscle during GLP-1 weight loss, creatine dosing paired with strength training, collagen for specific goals, and gut and hydration tools like fiber and electrolytes. We wrap with two popular insulin resistance options, berberine and inositol, including where they may fit and when to pause and talk with your clinician.
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Welcome
Welcome And Medical Disclaimer
Dr. Lindsay Ogleto the Modern Metabolic Health Podcast with your host, Dr. Lindsay Ogle, Board Certified Family Medicine and Obesity Medicine Physician. Here we learn how we can treat and prevent modern metabolic conditions such as diabetes, PCOS, fatty liver disease, metabolic syndrome, sleep apnea, and more. We focus on optimizing lifestyle while utilizing safe and effective medical treatments. Please remember that while I am a physician, I am not your physician. Everything discussed here is provided as general medical knowledge and not direct medical advice. Please talk to your doctor about what is best for you. If
Do You Need Supplements On GLP-1s
Dr. Lindsay Ogleyou are on a GLP1 agonist like Wigovy or Zeppound, then you're probably wondering if you need any supplements to help support you while you're on this treatment. If you are on social media, then you've definitely received targeted ads for many, many different types of supplements, and it can be extremely overwhelming. But I'm here to help guide you through what to pay attention to and what to ignore. I often utilize jail people and agonists for my patients to help manage their overweight and obesity as well as other metabolic health conditions. And many of my patients are asking me, do I need specific supplements? Or they're seeing me already taking many different supplements. And it like I said, it can be overwhelming, it could add up quickly, both in the amount of supplements and pills that you're taking on a day-to-day basis, but also in cost. And I don't want anybody to spend their hard-earned money on a supplement that you know probably isn't doing much for them, and worst case scenario is causing harm. So we want to talk about what to look out for for supplements. And
Supplements Vs Meds And Quality Testing
Dr. Lindsay Oglejust to make sure we're on the same page when talking about supplements, the major difference between supplements and medications is medications are prescribed by a physician or advanced practice professional like a physician associate or nurse practitioner. These medications require that prescription and they're also monitored and checked for quality control through the FDA. They have been proven to be safe and effective when prescribed appropriately, and that's why it requires that clinician oversight. Supplements, on the other hand, do not have that FDA oversight, and they are able to be sold at supermarkets, at gas stations, online, on Amazon. They rely a lot on affiliate marketing, on social media. Again, I see a lot of advertisements on social media, and they do not have to have that quality control check. So they are not required to have a third party test their products. And so when you are looking for a supplement brand to purchase, you want to choose a brand who is going that extra mile to verify and ensure that their product is of quality, that it actually contains what it says it contains, and it does not have additives or you know additional ingredients that may cause harm to the consumer. And so there are many, many brands out there that do this third-party testing that are trustworthy in that way. They pay to have somebody verify that their product is legitimate, and so you want to look for that. Some common ones are USP, NSF, and Consumer Labs. So you want to look for those labels, look on the website, make sure that it has been third-party tested. That is very, very important.
Natural Does Not Mean Safe
Dr. Lindsay OgleAnother really important thing to be aware of is that words like natural and supplement do not mean that the product is safe. Even something like water can be dangerous when consumed in high amounts. There are many, many herbs and plants that are found naturally, think like poison mushrooms or berries. Also, opium is a natural product that can be poisonous and deadly and cause disease if you consume them, some of them at all or in different doses. So natural does not equal safe, and that's very, very important to always remember because it can be assumed or easily thought that if something is sold at a grocery store or a gas station or online, then inherently it must be safe if it's readily available, but that is not the case. So I want you to be an educated consumer when thinking about adding these products to your daily routine. And you always want to tell your doctor andor your pharmacist, whoever is helping manage your other medications, what supplements you're taking, because some of them can interact with other medications or other supplements and can either make them less effective or even or more effective, and it could cause some need for adjustments in medications or monitoring for complications from those supplements. The dose is always really important, so more is not always better. Having more supplements will increase the chances of interactions, and your kidneys in your liver need to process these supplements, and so it can overwhelm your organs and lead to inflammation and dysfunction in your liver and/or your kidneys. So sometimes that liver and kidney function need to be monitored when taking a lot of supplements. So
Core Basics Multivitamin Prenatal Vitamin D
Dr. Lindsay Oglewhich ones do I consider for my patients? I'm gonna go through a few here, and this does not mean you should be on all of these, these are just ones that I consider. And so for any of us, really, but definitely if you are on a nutrition plan, you are eating smaller portions, um, maybe on a GLP1 and not eating as much food as you used to eat, especially when you're starting, um having a multivitamin could be a really good idea just to cover the bases and make sure that you're getting all of the vitamins and minerals that you need. If you are working with a dietitian, an obesity medicine physician, and you have a really robust nutritional intake where you're having a lot of variety in your foods, lots of fruits and vegetables, nuts and seeds, um, animal products, if you are getting a wide variety, you probably don't need that multivitamin, but many of us are not quite hitting our all of our goals there, um, or at least consistently. So something to consider a multivitamin. And for any woman who is of childbearing potential and uh they are not on a form of contraception, not on birth control, then being on a prenatal vitamin is a really good idea. It's recommended to be on a prenatal vitamin for at least a month prior to conceiving, and about half of pregnancies in the United States are unplanned. And so if you are not on a birth control and you have the potential for pregnancy, I would definitely just go ahead, be safe, and take a prenatal vitamin to ensure your health and any future baby's health. Many of us would also benefit from vitamin D supplementation. Um, the Endocrine Society has new guidelines that were released within the last year that for most people no longer recommend screening for vitamin D deficiency and recommend just going ahead and starting with supplementation. And you can supplement with up to 5,000 IU daily, international units daily, to ensure adequate vitamin D supplementation. Who's at risk for low vitamin D if you spend a lot of time working indoors? If you, when you are outdoors wearing sunscreen, which you should to prevent prevent against skin cancer, if you have darker skin, it's a good idea to go ahead and take vitamin D up to 5,000 IU daily. And what that can do for you is it can help to make sure your energy levels are high, it can help support healthy hair growth, help support healthy bones as we get older, it can also help make sure that we're having good development of our hormones. Vitamin D is a requirement for hormone synthesis. And there's also some evidence that it can slow or delay the progression of prediabetes to type 2 diabetes. So if you have insulin resistance and are at risk for diabetes that runs in your family or you've been told you have high blood sugar, then a vitamin D supplementation can help slow that progression to overt diabetes, which is something we are all trying to avoid.
Iron Fatigue Ferritin Dosing And Red Flags
Dr. Lindsay OgleAnother common supplement is iron. This is something that I recommend you have checks, your iron levels checked. And I talked about this on my video about fatigue while on a GLP1. Many individuals are low on their iron, especially women who have regular menstrual cycles, especially heavy menstrual cycles, that depletes the iron over time. And when you have low iron, you are tired. It can lead to hair loss, it can lead to anemia, palpitation, shortness of breath, a lot of issues. And so we want to make sure we're at a good level of iron to help support our body our bodily functions. Um, and so this is something that you do want to track with labs. I specifically recommend asking for a ferritin level, which is looking at your overall iron stores, and so that number can actually be pretty low even if you do not have anemia or your iron labs are showing up as normal. The ferritin is really, in my opinion, the best way to screen for iron deficiency. So make sure you ask for that level, and it's best to take your iron supplement if you can tolerate it on an empty stomach with some vitamin C, you can have that in a combination of an iron supplement. I'll link a brand of supplement that I highly recommend. They're third-party tested, it's called ProCare Health. They have a combination of iron and vitamin C that helps you to absorb it better. I have a code Metabolic Health, you can get 10% off. If you are someone who needs to take iron, they're a great company to purchase that from. And it's also recommended to take the iron every other day. It can help with absorption and help to improve tolerance because some people just can't tolerate the oral iron and causes upset stomach, constipation, and for some people, like darker stools, you may notice that when taking iron. If you're not absorbing iron, you may need to get IV iron infusions. So some people need that instead of the oral iron. Often if someone has had metabolic and bariatric surgery, they are not able to absorb those iron tablets, and so the ivy iron is the best option for that. And iron also, this is something that if you have persistently low levels, we need to know why. And so, if you are not responding to that iron supplementation, if you don't know why you have low iron, your doctor or some medical provider needs to look into that for you and be able to tell you why your iron levels are low because there can be really serious reasons why those iron levels are low, like um you know, colon cancer can be a reason why those irons or iron levels are low, especially if you are over the age of 40. So definitely ask why is my iron low?
B12 And Magnesium When They Help
Dr. Lindsay OgleVitamin B12. Um, many people take B um vitamin complex um supplements or specifically B12. This is not one that I tend to recommend just generally. If I have patients who are pretty fatigued on a regular basis, I'll check their B12 levels. Um, most people it comes back in a normal range, but if it is a little bit low, then we can do an oral supplement. This is one that is really important to monitor if you are vegan or vegetarian because B12 we get through animal products, and so if you are not consuming animal products or not very much, then you probably should just go ahead and take a B12 supplement and periodically check your levels. Magnesium is another pretty popular supplement. Um, this is one that unfortunately the labs that we use are not that accurate, um, and so it could give a lot of false positives or false negatives, and so it could be one that we empirically start. If you have low magnesium levels, some symptoms might be muscle cramping, fatigue, constipation, trouble sleeping. So if you're experiencing those and everything else is normal for you, you've had a workup done through your doctor, then supplementing magnesium might be a good idea. If you take too much magnesium, then that could lead to loose tools, diarrhea, and so if you're taking magnesium and noticing that, then just cut back on the dose over time. Most people will take around 200, maybe 500 milligrams a day, so that's a good place to start and adjust based on your response to that supplement.
Protein Creatine And Collagen For Muscle
Dr. Lindsay OgleSo protein and muscle health-related supplements. I do often recommend protein supplements for my patients. So protein bars, protein shakes, protein powders to cook with. These can be a really, really helpful tool to reach your protein goal for the day, especially if you are on a GLP1 or another obesity management medication or have undergone metabolic and bariatric surgery and you are unable to tolerate larger amounts of food. Protein supplements can be an excellent source of protein in smaller packages. They can function as meal replacements if your appetite is pretty low, but you need to get that nutrition in. And it also can be a good tool to kind of cure that sweet tooth that we all have. Having a protein shake or bar or dessert that has a flavor that you enjoy can be a really great option for a dessert when you are craving something, and it can help support you to continue to reach your goals. Creatine can be a supplement that you could consider adding on. This is something that can help to support your muscle health and growth. You do need to pair the creatine with resistance training, with strength training. Without that, the strength training portion, it's not going to help to improve your muscle function or muscle mass. Um, but the two together can be a pretty good tool if you are working on improving your body composition. There also are some interesting studies for creating and cognitive function, especially in women in the perimenopausal and postmenopausal phase of life. So that's something to consider. You want about three to five grams a day, no more than that, or it can be too overwhelming to your body to process. If you are someone who has a heart failure or kidney or liver disease, you want to approach creatine supplementation with caution because it can lead to some water retention that for those individuals with those conditions could be harmful. So consider talking to your doctor first before starting creatine supplementation. And then sometimes confused with creatine is collagen. Collagen is you can kind of conceptualize it as a type of protein, and the most evidence for collagen is for basically hair, skin, and nail support as well as ligament support for joints. So I typically focus on the just general protein supplementation, potentially adding the creatine, and then if somebody is still not reaching their goals, they have a specific concern with hair, skin, and nail or joint health, then potentially adding on the collagen. But by no means does everybody need to take a collagen supplement. We also
Fiber Electrolytes And Gut Support
Dr. Lindsay Oglehave supplements for gut health and motility. We have general fiber supplements, and this can be like psyllium husk or fiber gummies or pills. This can be really helpful if you are struggling to meet your fiber goals through nutrition alone. Although dietary fiber is an ideal way to reach your fiber goals, but if you're struggling with that for whatever reason and you're needing the fiber supplement in the meantime, kind of as support until you hit those goals, that is a great addition. I typically recommend having these before meals, which can help to fill your stomach up prior to the meal and keep those portion sizes small. But if you're on a GLP1 and it's already hard to get some food in, then the fiber supplement may be a better option in between meals or before bed, and you always, always, always want to drink a lot of water when you're taking a fiber supplement, or it could do the opposite and actually kind of back things up. So we need the fiber along with water. Speaking of water, um, some people do electrolyte supplements. Um, this is also not something that everybody needs, but if you are struggling to get enough water in that's keeping your urine very light yellow or clear, then supplementing with a fiber or an electrolyte drink maybe once a day could help boost that um hydration for you. This can also be helpful if you are feeling lightheaded or dizzy, especially going from sitting to standing. Um, of course, talk to your doctor and make sure that nothing else is going on, but supplementing with a sugar-free electrolyte drink powder can be beneficial. Pre and probiotics, um, this is something that I would talk to your doctor about before starting. Um, and potentially working with a dietitian. Again, this is something that's best to achieve through nutrition itself, but for certain conditions and individuals using a pre- and or probiotic could be beneficial, also could be a temporary fix while you are tweaking your dietary habits.
Berberine Inositol And The Wrap Up
Dr. Lindsay OgleAnd then last on my list here are supplements that will help with insulin resistance. So we have berberine and inocitol. Berberine is often compared to metformin. They have very similar efficacy and side effects, and so if you are for whatever reason not wanting to take metformin and you have insulin resistance, berberine could be a supplement to consider as an alternative. Inocitol has evidence for treating individuals with PMOS or what we used to call PCOS, and so this can also help with the insulin resistance with that condition as well as the androgenic effects that come along with it with the PMOS. So that was a very quick overview of supplements in general, but especially focusing on supplements that many of my patients or people who I chat with on social media are considering while on a health and weight maintenance journey, as well as individuals who are on GLP 1s. And I will see you next week for another topic on metabolic health. Thank you for listening and learning how you can improve your metabolic health in this modern world. If you found this information helpful, please share with a friend, family member, or colleague. We need to do all we can to combat the dangerous misinformation that is out there. Please subscribe and write a review. This will help others find the podcast so they may also improve their metabolic health. I look forward to our conversation next week.