Glucagon like peptide (GLP-1) hormones

When you consume a meal, specialized cells within your gastrointestinal tract detect the nutrients present, whether they are carbohydrates, fats, or proteins. These cells then release specific hormones to signal to the body to prepare for the intake of nutrients. One of the primary hormones secreted in this process is glucagon-like peptide 1 (GLP-1). GLP-1 is classified as an incretin hormone, which prompts the pancreas to release insulin— a hormone that facilitates the absorption of glucose (sugar) from the bloodstream by cells. Consequently, GLP-1 plays a critical role in maintaining stable blood sugar levels, which is essential for reducing the risk of cardiovascular disease and type 2 diabetes.

GLP-1 medications work by mimicking GLP-1, targeting key organs in the following way:

• Brain: GLP-1 receptors in the hypothalamus (hunger centre) reduce food intake and cravings.

• Muscles: GLP-1 increases nutrient uptake, enabling the body to burn fat and sugar more effectively.

• Stomach: GLP-1 slows digestion & gastric emptying, prolonging satiety (feeling full) after eating.

• Liver: GLP-1 suppresses glucose production, which helps stabilize blood sugar levels.

• Pancreas: GLP-1 stimulates insulin secretion and reduces glucagon (another hormone that raises blood sugar), improving glucose control.

Supplements that stimulate GLP-1 hormones

While medications like Ozempic can be effective, they often come with a range of potential side effects (some of which I describe in a historical blog about Ozempic and essential nutrients for health). GLP-1 supplements, especially those from natural sources, typically have fewer and less severe side effects in comparison. GLP-1 triggering supplements may help in regulating blood sugar and aiding fat loss but also contribute to overall health.

Glucomannan – a soluble fibre, found in Konjac typically in Asian cuisine has gained popularity in the West in recent decades via supplementation for weight management and relief of constipation. Its documented that fermentation of fibre in the colon produces short chain fatty acids (SCFAs), which can further enhance GLP-1 secretion, (1).

Butyrate – when our intestines break down carbohydrates, one of the end products via bacterial fermentation is a substance called butyrate, a type of SCFA that promotes GLP-1 secretion in intestinal cells. Butyrate is available as a supplement but the link between supplemental butyrate vs endogenous (body made) butyrate actions is still in its infancy. Other research has shown that taking probiotic bacteria has the potential to modulate SCFA production and the release of GLP-1 hormones, highlighting a suggested link between bacterial supplementation and metabolic enhancement such as prevention of insulin resistance. (2, 3)

Cinnamon - Research suggests that cinnamon can increase GLP-1 levels, particularly when consumed in higher doses, comparisons of 1 to 3 g per day found there was a dose related improvement in blood sugar of individuals in clinical testing. (4). In some cultures cinnamon is added to many dishes and if you like the taste, start adding it to your Greek yoghurt for breakfast or sprinkle on home made granola. If you are not so keen however, it is available in supplement capsule form.

Curcumin - a compound found in turmeric, a yellow spice commonly used in cooking has been traditionally used as an anti-inflammatory compound as well as treatment of menopause symptoms. Studies in animals show that curcumin can improve blood sugar control by increasing GLP-1 release. One small study in humans showed that curcumin (1,500 mg daily) reduced weight and blood sugar in people with Type 2 diabetes. They concluded that these effects may be related to curcumin’s effect on GLP-1. (5) Adding Turmeric to your supplement regime could be beneficial for many reasons including its potential to balance blood sugar and manage fat deposits.

Ginseng - One study in rats showed that ginseng compounds improved blood sugar and cholesterol levels while boosting GLP-1 release after 4 weeks of supplementation. In human studies, ginseng did seem to improve blood sugar control in people with diabetes, but larger and longer studies are needed in order to conclude a significant effect as well as establish optimal doses for health & disease prevention.

Berberine – In Asian countries Berberine is used for treatment of type 2 diabetes. One study found that it not only aids in managing diabetes but also has positive effects on cholesterol levels and heart health. (6) Animal studies have also concluded that Berberine enhances GLP-1 expression, possibly by inhibiting stress responses on a cellular level. (7)

Yerba mate  - an ingredient found in certain teas or available in extract form, seems to reduce body fat in several different ways - including by increasing GLP-1 production in your body. Most of the research has been done in rats or mice. But small human studies suggest that yerba mate, or green mate (which contains the same active compound), may help with fat loss and appetite reduction. In the existing research, the dosage used was 1 g of yerba mate extract 3 times daily (3 g total per day). (8, 9)

Foods that stimulate GLP-1 hormones

Certain fats are healthier for both your heart and your waistline, coincidentally, they naturally increase GLP-1 production. They include:

·        Monounsaturated fatty acids (MUFAs)  found in olives, olive oil & avocado

·        Omega-3 fatty acids found in certain nuts and seeds as well as oily fish

In contrast, saturated fats and omega-6 fatty acids don’t seem to increase GLP-1 levels as effectively.

Fibre in both soluble and insoluble forms found in a variety of vegetables, wholegrains, legumes, fruits, nuts and seeds triggers GLP-1 in a number of ways. Often foods contain both types of fibre combining forces in GLP-1 production indirectly and directly. Avocados, broccoli, oats, barley and spinach contain both soluble and insoluble fibres and bananas, artichokes, chicory root, garlic & onions have demonstrated their ability to produce GLP-1 in significant amounts through their prebiotic function.

Fermented foods such as kimchi, sauerkraut, sourdough breads and pickles are another way to increase gut bacterial levels and diversity, playing a role in SCFA production and its GLP-1 successor as described earlier.

Protein is well-documented for its ability to induce satiety when consumed in the appropriate ratio with fats and carbohydrates. However, specific types of proteins and amino acids have been studied for their ability to trigger GLP-1 secretion. Casein from cow's milk and whey protein powders have both been found to be beneficial in GLP-1 stimulation in humans. (10) Another study found similar results, though it noted that whey with added sugars (glucose or fructose) negated the GLP-1 response (11). Therefore, if you choose to incorporate whey protein powders into your daily regimen, opt for the unsweetened versions to gain the full benefits.

In summary

Glucagon-like peptide-1 (GLP-1) is a hormone that plays a key role in blood sugar regulation. It does this by stimulating the release of insulin and reducing the release of glucagon, a hormone that raises blood sugar. GLP-1 also helps slow down digestion. This promotes a feeling of fullness and may help with body fat storage.

There remains much to learn about how to naturally augment GLP-1 levels. However, existing research indicates that increasing fibre intake, particularly fermentable fibres, enough protein and healthy fats, reducing stress levels, ensuring adequate sleep, and maintaining physical activity can significantly enhance the production of this hormone. Consistently sufficient GLP-1 levels contribute to more balanced blood sugar, satiating meals, and easier weight management.

If you wish to consider a supplement to enhance your GLP-1 levels, you may explore options such as glucomannan, curcumin, or yerba mate. It is advisable to consult with a Nutritionist, as certain supplements should be utilized only on a short-term basis while addressing the underlying causes of body and mind contributions to fat storage and digestive issues, particularly during menopause.

Menopause brings about hormonal shifts that extend beyond oestrogen and progesterone changes. Insulin and gut health alterations can come about during the menopause transition as well as fat distribution located around the central stomach area presenting as the often-termed meno belly.

Taking on board the natural ways to balance our hormones and health outcomes has to be a consideration during perimenopause and beyond. The terms balanced diet and healthy foods take on a new meaning when it comes to female hormone health at this time.

In comparison GLP-1 medications which mimic the natural endogenous effects of this intestinal hormone, show positive weight loss results but varied results in relation to gut bacterial diversity and overall health outcomes such as bone health. (12)

References

1 Bodnaruc, A.M., Prud’homme, D., Blanchet, R. et al. Nutritional modulation of endogenous glucagon-like peptide-1 secretion: a review. Nutr Metab (Lond) 13, 92 (2016). https://doi.org/10.1186/s12986-016-0153-3doi: 10.1186/s12986-016-0153-3 

2 Yadav H, Lee JH, Lloyd J, Walter P, Rane SG. Beneficial metabolic effects of a probiotic via butyrate-induced GLP-1 hormone secretion. J Biol Chem. 2013 Aug 30;288(35):25088-25097. doi: 10.1074/jbc.M113.452516. Epub 2013 Jul 8. PMID: 23836895; PMCID: PMC3757173.

3 Van Deuren T, Blaak EE, Canfora EE. Butyrate to combat obesity and obesity-associated metabolic disorders: Current status and future implications for therapeutic use. Obesity Reviews. 2022; 23(10):e13498. doi:10.1111/obr.13498

4 Joanna Hlebowicz, Anna Hlebowicz, Sandra Lindstedt, Ola Björgell, Peter Höglund, Jens J Holst, Gassan Darwiche, Lars-Olof Almér, Effects of 1 and 3 g cinnamon on gastric emptying, satiety, and postprandial blood glucose, insulin, glucose-dependent insulinotropic polypeptide, glucagon-like peptide 1, and ghrelin concentrations in healthy subjects2, The American Journal of Clinical Nutrition, Volume 89, Issue 3, 2009, Pages 815-821, ISSN 0002-9165, https://doi.org/10.3945/ajcn.2008.26807.

5 Hodaei, H., Adibian, M., Nikpayam, O. et al. The effect of curcumin supplementation on anthropometric indices, insulin resistance and oxidative stress in patients with type 2 diabetes: a randomized, double-blind clinical trial. Diabetol Metab Syndr 11, 41 (2019). https://doi.org/10.1186/s13098-019-0437-7

6 Feng X., Sureda A., Jafari S., Memariani Z., Tewari D., Annunziata G., et al. (2019). Berberine in Cardiovascular and Metabolic Diseases: From Mechanisms to Therapeutics. Theranostics 9 (7), 1923–1951. 10.7150/thno.30787

7 Sun Y, Jin C, Zhang X, Jia W, Le J, Ye J. Restoration of GLP-1 secretion by Berberine is associated with protection of colon enterocytes from mitochondrial overheating in diet-induced obese mice. Nutr Diabetes. 2018 Sep 24;8(1):53. doi: 10.1038/s41387-018-0061-x. PMID: 30250193; PMCID: PMC6155143.

8 Kim SY, Oh MR, Kim MG, Chae HJ, Chae SW. Anti-obesity effects of Yerba Mate (Ilex Paraguariensis): a randomized, double-blind, placebo-controlled clinical trial. BMC Complement Altern Med. 2015 Sep 25;15:338. doi: 10.1186/s12906-015-0859-1. PMID: 26408319; PMCID: PMC4583719.

9 Alkhatib A, Atcheson R. Yerba Maté (Ilex paraguariensis) Metabolic, Satiety, and Mood State Effects at Rest and during Prolonged Exercise. Nutrients. 2017 Aug 15;9(8):882. doi: 10.3390/nu9080882. PMID: 28809814; PMCID: PMC5579675.

 doi: 10.1007/978-3-030-73234-9_36. Natural products

10 Rigamonti AE, Leoncini R, De Col A, Tamini S, Cicolini S, Abbruzzese L, Cella SG, Sartorio A. The Appetite-Suppressant and GLP-1-Stimulating Effects of Whey Proteins in Obese Subjects are Associated with Increased Circulating Levels of Specific Amino Acids. Nutrients. 2020 Mar 15;12(3):775. doi: 10.3390/nu12030775. PMID: 32183423; PMCID: PMC7146343.

11 Bowen J, Noakes M, Clifton PM. Appetite hormones and energy intake in obese men after consumption of fructose, glucose and whey protein beverages. Int J Obes (Lond). 2007 Nov;31(11):1696-703. doi: 10.1038/sj.ijo.0803665. Epub 2007 Jun 26. PMID: 17593904.

12 Gofron, K. K., Wasilewski, A., and Malgorzewicz, S., (2025). Effects of GLP-1 Analogues and Agonists on the Gut Microbiota: A Systematic Review. Nutrients. doi: https://doi.org/10.3390/nu17081303