Tanya Dutt

Bananas: Nutritional Powerhouse For Energy And Health

Bananas, scientifically labeled as Musa acuminata, are among the commonly consumed fruits in the global scale. Known for their creaminess and natural sweetness, they are not only a convenience food but also a pack of essential nutrients that add to a list of great health benefits. 

They support a well-balanced diet as bananas are very versatile in terms of how they can be included in meals and snacks. They can be sliced over cereals or yogurt for breakfast, blended into smoothies to give an energy-packed drink, eaten as a post-workout snack to replenish electrolytes, and baked into desserts to naturally sweeten them.

With such adaptability and nutrient density, bananas can be part of a healthy diet.

From their rich nutrient profile to their long list of health benefits, bananas are much more than a convenient snack. From energy boosts to better digestions, bananas can easily provide a natural, healthy solution for all your needs. Add this humble fruit to your daily diet and enjoy multifaceted benefits for healthier, more energized lifestyle.

A medium-sized banana weighing 100 grams provides a rich mix of nutrients:

<ul><li>Calories: 89 </li><li>Water: 75% </li><li>Protein: 1.1 grams </li><li>Carbs: 22.8 grams </li><li>Sugar: 12.2 grams </li><li>Fiber: 2.6 grams </li><li>Fat: 0.3 grams </li></ul>

Bananas are a powerhouse of fiber, potassium, vitamin B6, vitamin C, and magnesium. These nutrients account for their immense popularity as a health-boosting food.

Carbohydrates constitute the majority of the nutrient in bananas, which change profoundly at ripening. 

Unripened Bananas: Almost entirely starch (as high as 80% dry weight).

Ripened Bananas: Starch is converted to the simple sugars sucrose, fructose, and glucose, making up over 16% of the fresh weight.

This dynamic makes bananas one of the most versatile options possible, providing sustained energy unripe and a quick energy-boost when ripe.

Bananas are another natural source of fiber, comprised of resistant starch in non-ripe bananas and pectin. 

Resistant Starch: Undigested, reaches the large intestine where, through fermentation, it can be converted into butyrate, a fatty acid facilitating gut health.

Pectin: Regulates the bowel and supports smooth digestive processes.

This blend results in health and good bacterial growth within the gut.

<h2>Vitamins, Minerals, Antioxidants</h2>

Key Vitamins, Minerals in Bananas

1. Potassium: Helps maintain health of heart through control over blood pressure and lowering of stroke potential. A medium-sized banana yields around 9 percent of the suggested daily amount.

2. Vitamin B6: Needed for energy metabolism and brain function. One banana will give 33% of the recommended daily intake.

3. Vitamin C: Keeps the immune system up, fights free radicals.

Bananas contain bioactive compounds like dopamine and catechins that have antioxidant activity to reduce oxidative stress and inflammation. 

Carbohydrates from bananas are the main fuel for the body. This combination of starch and simple sugars ensures rapid energy replenishment and gradual, hence why bananas are preferred for athletes. 

High levels of both soluble and insoluble fiber in bananas maintain healthy bowel movements and prevent constipation. It nourishes the gut through prebiotics.

The potassium in bananas helps lower blood pressure, while soluble fiber reduces LDL cholesterol, decreasing the risk of cardiovascular diseases. 

Electrolytes like potassium in bananas are vital for proper muscle contraction and preventing cramps or weakness. 

Bananas contain vitamin C and other antioxidants, such as catechins, which protect the body from harmful free radicals and support cellular health.

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Bananas, scientifically labeled as Musa acuminata, are among the commonly consumed fruits in the global scale. Known for their creaminess and natural sweetness, they are not only a convenience food but also a pack of essential nutrients that add to a list of great health benefits. They support a well-balanced diet as bananas are very versatile in terms of how they can be included in meals and snacks. They can be sliced over cereals or yogurt for breakfast, blended into smoothies to give an energy-packed drink, eaten as a post-workout snack to replenish electrolytes, and baked into desserts to naturally sweeten them.With such adaptability and nutrient density, bananas can be part of a healthy diet.From their rich nutrient profile to their long list of health benefits, bananas are much more than a convenient snack. From energy boosts to better digestions, bananas can easily provide a natural, healthy solution for all your needs. Add this humble fruit to your daily diet and enjoy multifaceted benefits for healthier, more energized lifestyle.Nutritional ValueA medium-sized banana weighing 100 grams provides a rich mix of nutrients: Calories: 89 Water: 75% Protein: 1.1 grams Carbs: 22.8 grams Sugar: 12.2 grams Fiber: 2.6 grams Fat: 0.3 grams Bananas are a powerhouse of fiber, potassium, vitamin B6, vitamin C, and magnesium. These nutrients account for their immense popularity as a health-boosting food.Carb Content of BananasCarbohydrates constitute the majority of the nutrient in bananas, which change profoundly at ripening. Unripened Bananas: Almost entirely starch (as high as 80% dry weight). Ripened Bananas: Starch is converted to the simple sugars sucrose, fructose, and glucose, making up over 16% of the fresh weight.This dynamic makes bananas one of the most versatile options possible, providing sustained energy unripe and a quick energy-boost when ripe.Dietary Fiber for DigestionBananas are another natural source of fiber, comprised of resistant starch in non-ripe bananas and pectin. Resistant Starch: Undigested, reaches the large intestine where, through fermentation, it can be converted into butyrate, a fatty acid facilitating gut health.Pectin: Regulates the bowel and supports smooth digestive processes.This blend results in health and good bacterial growth within the gut.Vitamins, Minerals, AntioxidantsKey Vitamins, Minerals in Bananas1. Potassium: Helps maintain health of heart through control over blood pressure and lowering of stroke potential. A medium-sized banana yields around 9 percent of the suggested daily amount.2. Vitamin B6: Needed for energy metabolism and brain function. One banana will give 33% of the recommended daily intake. 3. Vitamin C: Keeps the immune system up, fights free radicals. Bananas contain bioactive compounds like dopamine and catechins that have antioxidant activity to reduce oxidative stress and inflammation. Health Benefits of Bananas1. Energy BoostCarbohydrates from bananas are the main fuel for the body. This combination of starch and simple sugars ensures rapid energy replenishment and gradual, hence why bananas are preferred for athletes. 2. Bowel HealthHigh levels of both soluble and insoluble fiber in bananas maintain healthy bowel movements and prevent constipation. It nourishes the gut through prebiotics.3. Cardiovascular HealthThe potassium in bananas helps lower blood pressure, while soluble fiber reduces LDL cholesterol, decreasing the risk of cardiovascular diseases. 4. Muscle Function Electrolytes like potassium in bananas are vital for proper muscle contraction and preventing cramps or weakness. 5. Antioxidant PropertiesBananas contain vitamin C and other antioxidants, such as catechins, which protect the body from harmful free radicals and support cellular health.They support a well-balanced diet as bananas are very versatile in terms of how they can be included in meals and snacks. They can be sliced over cereals or yogurt for breakfast, blended into smoothies to give an energy-packed drink, eaten as a post-workout snack to replenish electrolytes, and baked into desserts to naturally sweeten them.

bananas: nutritional powerhouse for energy and health

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When it comes to healthy eating, bananas often get underestimated. We usually treat it as a quick snack, but rarely do we stop to appreciate just how powerful this fruit can be. Bananas are not just about curbing midday hunger pangs; they can help you gain weight the right way, support muscle recovery, and even improve digestion.

<h3>The Banana as a Natural Energy Bar</h3>

“Banana is one of the high-protein fruits. It is also called a natural energy bar because of its rich nutrient profile,” says Nutritionist Anushi Jain. She explains that bananas act as both a quick energy source and a way to sustain fullness for longer periods.

That is because bananas are packed with carbohydrates, dietary fibre, and natural sugars like glucose, fructose, and sucrose. Together, these make bananas an effective food for anyone looking to put on weight in a healthy manner. But it is not just calories that make them special. Bananas also deliver a solid dose of potassium, vitamin B6, magnesium, and antioxidants, all of which contribute to overall health while promoting muscle recovery.

One of the simplest reasons bananas work well for weight gain is their calorie content. A single medium banana provides around 100–120 calories, making them a convenient way to bump up your daily intake. But the real magic happens when you pair bananas with protein and healthy fats.

“When combined with foods like nut butters, milk, or seeds, bananas become a balanced meal that supports both muscle building and gradual, healthy weight gain,” adds Jain. In other words, instead of relying on protein powders or supplements, you can simply slip bananas into your everyday meals for better results.

Bananas do not just help you add calories; they also help you use them well. “Bananas are high in calories and important nutrients like potassium, vitamin B6, and fibre. They also help with digestion, making it easier for the body to absorb nutrients,” explains Dr Shabana Parveen, Head of Dietetics at Artemis Hospitals.

This means that adding bananas to your diet is not just about eating more but also about ensuring your body makes the most of the food you consume. Proper digestion is the backbone of healthy weight gain, and bananas play a quiet but crucial role here.

<h3>Easy Ways to Add Bananas Into Meals</h3>

Another reason bananas are a favourite among nutritionists is their versatility. They do not demand elaborate recipes or complicated meal prep. “Bananas slip into meals effortlessly,” says Jain.

Here are some easy ways to make the most of them:

<ul><li>Smoothies: Blend bananas with milk, nut butter, oats, or seeds to create a calorie-dense shake that doubles as breakfast or a post-workout booster.</li><li>Breakfast Bowls: Layer sliced bananas over oatmeal, porridge, or yoghurt for extra creaminess and a burst of energy.</li><li>Nut-butter Pairing: Spread peanut or almond butter on banana slices for the perfect protein-fat-carb combo.</li><li>Desserts: Use mashed bananas in muffins, pancakes, or healthy energy bars as a natural sweetener.</li><li>Post-workout Snack: Pair bananas with whey protein or nuts to replenish glycogen and aid muscle repair.</li><li>Frozen Treats: Blend frozen bananas into a creamy, guilt-free ice cream substitute.</li></ul>

“Bananas are a healthy choice for people who want to gain weight without eating processed foods,” Dr Parveen points out. Whether you mix them into shakes, mash them into bakes, or simply pair them with a handful of nuts, bananas deliver nutrition in the simplest, tastiest form.

Can bananas help you build muscle, improve digestion, and gain weight the healthy way? The answer is a resounding yes. They are calorie-rich yet wholesome, versatile yet fuss-free, and packed with nutrients that go beyond just filling you up.

Both Jain and Dr Parveen agree that when combined with other nutrient-dense foods and regular exercise, bananas can become a powerful ally in your health journey. Whether your goal is to bulk up, repair muscles, or just keep your gut happy, the next time you reach for a snack, you might want to think banana.

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Can Bananas Help You Build Muscle

Improve Digestion

Gian weight

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When it comes to healthy eating, bananas often get underestimated. We usually treat it as a quick snack, but rarely do we stop to appreciate just how powerful this fruit can be. Bananas are not just about curbing midday hunger pangs; they can help you gain weight the right way, support muscle recovery, and even improve digestion.The Banana as a Natural Energy Bar“Banana is one of the high-protein fruits. It is also called a natural energy bar because of its rich nutrient profile,” says Nutritionist Anushi Jain. She explains that bananas act as both a quick energy source and a way to sustain fullness for longer periods.That is because bananas are packed with carbohydrates, dietary fibre, and natural sugars like glucose, fructose, and sucrose. Together, these make bananas an effective food for anyone looking to put on weight in a healthy manner. But it is not just calories that make them special. Bananas also deliver a solid dose of potassium, vitamin B6, magnesium, and antioxidants, all of which contribute to overall health while promoting muscle recovery.Calories That CountOne of the simplest reasons bananas work well for weight gain is their calorie content. A single medium banana provides around 100–120 calories, making them a convenient way to bump up your daily intake. But the real magic happens when you pair bananas with protein and healthy fats.“When combined with foods like nut butters, milk, or seeds, bananas become a balanced meal that supports both muscle building and gradual, healthy weight gain,” adds Jain. In other words, instead of relying on protein powders or supplements, you can simply slip bananas into your everyday meals for better results.Bananas and Better DigestionBananas do not just help you add calories; they also help you use them well. “Bananas are high in calories and important nutrients like potassium, vitamin B6, and fibre. They also help with digestion, making it easier for the body to absorb nutrients,” explains Dr Shabana Parveen, Head of Dietetics at Artemis Hospitals.This means that adding bananas to your diet is not just about eating more but also about ensuring your body makes the most of the food you consume. Proper digestion is the backbone of healthy weight gain, and bananas play a quiet but crucial role here.Easy Ways to Add Bananas Into MealsAnother reason bananas are a favourite among nutritionists is their versatility. They do not demand elaborate recipes or complicated meal prep. “Bananas slip into meals effortlessly,” says Jain.Here are some easy ways to make the most of them:Smoothies: Blend bananas with milk, nut butter, oats, or seeds to create a calorie-dense shake that doubles as breakfast or a post-workout booster.Breakfast Bowls: Layer sliced bananas over oatmeal, porridge, or yoghurt for extra creaminess and a burst of energy.Nut-butter Pairing: Spread peanut or almond butter on banana slices for the perfect protein-fat-carb combo.Desserts: Use mashed bananas in muffins, pancakes, or healthy energy bars as a natural sweetener.Post-workout Snack: Pair bananas with whey protein or nuts to replenish glycogen and aid muscle repair.Frozen Treats: Blend frozen bananas into a creamy, guilt-free ice cream substitute.“Bananas are a healthy choice for people who want to gain weight without eating processed foods,” Dr Parveen points out. Whether you mix them into shakes, mash them into bakes, or simply pair them with a handful of nuts, bananas deliver nutrition in the simplest, tastiest form.Big BenefitsCan bananas help you build muscle, improve digestion, and gain weight the healthy way? The answer is a resounding yes. They are calorie-rich yet wholesome, versatile yet fuss-free, and packed with nutrients that go beyond just filling you up.Both Jain and Dr Parveen agree that when combined with other nutrient-dense foods and regular exercise, bananas can become a powerful ally in your health journey. Whether your goal is to bulk up, repair muscles, or just keep your gut happy, the next time you reach for a snack, you might want to think banana.

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Oil of oregano, also known as oregano oil, is a concentrated extract derived from the leaves of the oregano plant. Typically available in liquid drops or capsule form, it has long been promoted for its potential health benefits, particularly during cold and flu season. Some people dilute it in water or juice, while others add it to their supplement routine.

For centuries, oregano oil has been praised in traditional remedies for its antimicrobial and immune-supporting properties. Modern studies suggest that compounds like carvacrol and thymol found in the oil may help fight certain bacteria, fungi and viruses, at least in laboratory and animal studies.

But experts caution against overestimating its power. As USA Today quotes Mascha Davis, MPH, RDN, a registered dietitian and nutritionist, “While oil of oregano can be part of a short-term wellness strategy, it’s not a magic cure-all.” Much of the evidence so far has not been tested in humans, making it difficult to draw strong conclusions about its effectiveness.

<h2>Why Was It Believed To Be A 'Magic Cure'?</h2>

Oregano has long been associated with Romans and Greeks and is said to trace back as early as 3000 BC, when it was used by Assyrians. It has been used in folk medicine for over many centuries and is extracted from the leaves of oregano. In the Middle Ages, the plant was considered a magic herb that could ward off witches and even the devil himself. This is why the oil extracted from it earned its name as the 'Magic Cure'. 

Also Read:<a href="https://www.healthandme.com/ayurveda/drink-castor-oil-to-cleanse-your-colon-says-sadhguru-but-science-isnt-convinced-article-152392335" data-type="tilCustomLink"> ‘Drink Castor Oil To Cleanse Your Colon,’ Says Sadhguru, But Science Isn’t Convinced</a>

Research shows oregano oil does have antimicrobial and antioxidant properties, but clinical trials on humans remain limited. Benefits linked to digestion or immunity have largely been observed outside the human body, in cell or animal studies.

Despite its popularity, oil of oregano isn’t safe for everyone. Davis also advises that those who are iron deficient, pregnant, breastfeeding, allergic to mint, or taking certain medications, such as blood thinners or drugs for diabetes, should avoid it unless directed otherwise by a healthcare provider.

Even healthy individuals should use it with caution. Because it’s highly concentrated, taking too much or using it without dilution may irritate the gut lining. Experts recommend using it sparingly and only for short durations, such as a few days to a week, while closely following dosage instructions.

Read: <a href="https://www.healthandme.com/nutrition/the-truth-about-cooking-oils-which-one-should-you-really-use-article-151190226" data-type="tilCustomLink">The Truth About Cooking Oils: Which One Should You Really Use?</a>

Relying on oregano oil alone for long-term health isn’t sustainable. Experts emphasize that proven habits, like eating a nutrient-dense, plant-based diet, getting quality sleep, managing stress, and incorporating probiotics, are more effective for maintaining immunity and gut health in the long run.

The takeaway? Oil of oregano may have its place as a short-term supplement, but it’s not the all-in-one remedy it’s often marketed to be.

Read More: <a href="https://www.healthandme.com/nutrition/common-cooking-oil-ingredient-may-cause-your-breast-cancer-article-151446866" data-type="tilCustomLink">Common Cooking Oil Ingredient May Cause Your Breast Cancer</a>

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Oil of oregano, also known as oregano oil, is a concentrated extract derived from the leaves of the oregano plant. Typically available in liquid drops or capsule form, it has long been promoted for its potential health benefits, particularly during cold and flu season. Some people dilute it in water or juice, while others add it to their supplement routine.For centuries, oregano oil has been praised in traditional remedies for its antimicrobial and immune-supporting properties. Modern studies suggest that compounds like carvacrol and thymol found in the oil may help fight certain bacteria, fungi and viruses, at least in laboratory and animal studies.But experts caution against overestimating its power. As USA Today quotes Mascha Davis, MPH, RDN, a registered dietitian and nutritionist, “While oil of oregano can be part of a short-term wellness strategy, it’s not a magic cure-all.” Much of the evidence so far has not been tested in humans, making it difficult to draw strong conclusions about its effectiveness.Why Was It Believed To Be A 'Magic Cure'?Oregano has long been associated with Romans and Greeks and is said to trace back as early as 3000 BC, when it was used by Assyrians. It has been used in folk medicine for over many centuries and is extracted from the leaves of oregano. In the Middle Ages, the plant was considered a magic herb that could ward off witches and even the devil himself. This is why the oil extracted from it earned its name as the 'Magic Cure'. Also Read: ‘Drink Castor Oil To Cleanse Your Colon,’ Says Sadhguru, But Science Isn’t ConvincedWhat It Can and Can’t DoResearch shows oregano oil does have antimicrobial and antioxidant properties, but clinical trials on humans remain limited. Benefits linked to digestion or immunity have largely been observed outside the human body, in cell or animal studies.Who Should Avoid ItDespite its popularity, oil of oregano isn’t safe for everyone. Davis also advises that those who are iron deficient, pregnant, breastfeeding, allergic to mint, or taking certain medications, such as blood thinners or drugs for diabetes, should avoid it unless directed otherwise by a healthcare provider.Even healthy individuals should use it with caution. Because it’s highly concentrated, taking too much or using it without dilution may irritate the gut lining. Experts recommend using it sparingly and only for short durations, such as a few days to a week, while closely following dosage instructions.Read: The Truth About Cooking Oils: Which One Should You Really Use?The Bigger PictureRelying on oregano oil alone for long-term health isn’t sustainable. Experts emphasize that proven habits, like eating a nutrient-dense, plant-based diet, getting quality sleep, managing stress, and incorporating probiotics, are more effective for maintaining immunity and gut health in the long run.The takeaway? Oil of oregano may have its place as a short-term supplement, but it’s not the all-in-one remedy it’s often marketed to be.Read More: Common Cooking Oil Ingredient May Cause Your Breast Cancer

Ozempic Stomach: Why Ozempic Consumers Are Suing This Popular Weigh-loss Drug For 2 Billion Over Stomach Paralysis

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Serena Williams Opens Up About Her Weight Loss Journey With GLP-1 Medication

serena williams opens up about her weight loss journey with glp-1 medication

Making waves in the news is GLP-1 drugs, especially after Serena Williams, the tennis icon revealed that she used it for her own weight loss journey. This has also become a popular option for many and not just celebrities. However, the cost is high, and not everyone can afford it. Furthermore, cases of side effects have too come up, especially for those who have not followed the prescribed guidelines for its administration and consumption. In such cases, what other options does one have? This is where dietary supplements fit in.

If you have kept up with the Kardashians, you would know that Kourtney Kardashian has launched her own OTC dietary supplements that claims to "naturally boost GLP-1 levels in the body to reduce hunger and support healthy weight management". 

In fact, these dietary supplements do not require approval from the Food and Drugs Administration (FDA). These supplements also do not require any data or clinical evidence to support their marketing claims. They are also not regulated or tested like the medication prescribes, which indicates that they could have unknown side effects too. 

<h2>What Works Better: GLP-1 Medications vs GLP-1 Supplements</h2>

Before we get into which one is better, we must understand what are GLP-1 drugs? The Harvard Health Publishing notes that GLP-1 drugs or GLP-1 agonists are shortened names for glucagon-like peptide-1 receptor agonists. They are supposed to mimic GLP-1 hormone that is naturally released in the gastrointestinal tract in response to eating. 

What it does is, it triggers the release of insulin from your pancreas, which helps usher glucose or the sugar out of your bloodstream and into your cell. This is where it could be used for nourishment and energy. 

The American Journal Of Medicine's 2025 study explains the mechanism of GLP-1 in weight loss. GLP-1 receptor agonists also promote weight loss by suppressing appetite, enhancing satiety and delaying gastric emptying. 

Popular drugs like Ozempic and Wgovy, which have semaglutide, which is a GLP-1 receptor agonist, or tirzepatide found in Zepbound and Mounjaro are FDA-approved for type 2 diabetes and weight loss.

These drugs work by binding GLP-1 receptors in the body, which in return increase insulin production in response to food intake and suppress glucagon, a hormones that raises blood sugar.

Also Read: <a href="https://www.healthandme.com/nutrition/this-naturally-occurring-molecule-may-have-ozempic-like-benefits-without-the-side-effects-article-152449268" data-type="tilCustomLink">This Naturally Occurring Molecule May Have Ozempic-like Benefits Without The Side Effects</a>

Kardashian's Lemme GLP-1 Daily's website notes that it: "promote your body’s GLP-1 production, reduce hunger and cravings, and support fat reduction with three clinically studied ingredients". 

However, the website points to studies where the ingredients were investigated separately that too on less than 200 participants. Dr Pamela Tambini, an international medicine physician, based in Florida, as reported by diaTribe says, "The ingredients in these supplements often lack the necessary potency and mechanisms to replicate the effects of prescription GLP-1 medications – without proper testing, their safety and efficacy are highly questionable."

<h2>What Are Ingredients In GLP-1 Supplements</h2>

Dr Donna Ryan, an obesity medicine specialist at Pennington Biomedical Research Center tells diatribe that there are no GLP-1 in any of the ingredients used in GLP-1 supplements. 

Some of the ingredients that supplements note are: Superesa saffron extract, Morosil red orange fruit extract, and Eriomin lemon fruit extract.

Read:<a href="https://www.healthandme.com/health-news/serena-williams-opens-up-about-her-weight-loss-journey-with-glp-1-medication-article-152504134" data-type="tilCustomLink"> Serena Williams Opens Up About Her Weight Loss Journey With GLP-1 Medication</a>

A study published in Nutrition Research in 2010 noted that this ingredient reduced weight, appetite and snacking frequency. However, experts point out that this study was done 15 years ago, with only 60 participants. However, a recent review published in Frontiers journal in 2024 highlights that it had no significant levels on insulin.

A clinical trial on “Moro” blood orange extract, published in Nutrients journal in 2022, followed 180 adults with a BMI between 25 and 35. After six months, both those taking the supplement and those on placebo showed notable reductions in BMI, suggesting that the benefits may not be solely due to the extract.

Preliminary research on Eriomin lemon extract, published in Wiley Open Access Collection in 2019, has shown it may help increase GLP-1 levels in people with prediabetes. However, these studies only tracked participants for 12 weeks, so its long-term impact on weight loss and blood sugar management remains uncertain.

Often called “nature’s Ozempic,” berberine is widely used in GLP-1 dietary supplements such as Terra ELMNT’s Berberine + GLP-1 Support and Codeage’s GLP-Advantage+. This plant-derived compound has been used for centuries in traditional medicine to address digestive issues and inflammation. Reviews, publishd in Frontiers journal in 2022, suggest it may help lower fasting blood sugar and A1C levels, though most studies come from China, making its effectiveness across diverse populations less clear.

Chromium, found in supplements like Codeage’s GLP-Advantage+ and Joi’s GLP-1 Assist, has limited evidence supporting its role in blood sugar control. While some research, among one is published in 2021 in the Biological Trace Element Research, indicates it may help reduce A1C levels in people with type 2 diabetes, it does not appear to significantly affect fasting blood glucose or cholesterol levels.

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Making waves in the news is GLP-1 drugs, especially after Serena Williams, the tennis icon revealed that she used it for her own weight loss journey. This has also become a popular option for many and not just celebrities. However, the cost is high, and not everyone can afford it. Furthermore, cases of side effects have too come up, especially for those who have not followed the prescribed guidelines for its administration and consumption. In such cases, what other options does one have? This is where dietary supplements fit in. If you have kept up with the Kardashians, you would know that Kourtney Kardashian has launched her own OTC dietary supplements that claims to "naturally boost GLP-1 levels in the body to reduce hunger and support healthy weight management". In fact, these dietary supplements do not require approval from the Food and Drugs Administration (FDA). These supplements also do not require any data or clinical evidence to support their marketing claims. They are also not regulated or tested like the medication prescribes, which indicates that they could have unknown side effects too. What Works Better: GLP-1 Medications vs GLP-1 SupplementsBefore we get into which one is better, we must understand what are GLP-1 drugs? The Harvard Health Publishing notes that GLP-1 drugs or GLP-1 agonists are shortened names for glucagon-like peptide-1 receptor agonists. They are supposed to mimic GLP-1 hormone that is naturally released in the gastrointestinal tract in response to eating. What it does is, it triggers the release of insulin from your pancreas, which helps usher glucose or the sugar out of your bloodstream and into your cell. This is where it could be used for nourishment and energy. The American Journal Of Medicine's 2025 study explains the mechanism of GLP-1 in weight loss. GLP-1 receptor agonists also promote weight loss by suppressing appetite, enhancing satiety and delaying gastric emptying. What Are GLP-1 Drugs?Popular drugs like Ozempic and Wgovy, which have semaglutide, which is a GLP-1 receptor agonist, or tirzepatide found in Zepbound and Mounjaro are FDA-approved for type 2 diabetes and weight loss. These drugs work by binding GLP-1 receptors in the body, which in return increase insulin production in response to food intake and suppress glucagon, a hormones that raises blood sugar.Also Read: This Naturally Occurring Molecule May Have Ozempic-like Benefits Without The Side Effects GLP-1 SupplementKardashian's Lemme GLP-1 Daily's website notes that it: "promote your body’s GLP-1 production, reduce hunger and cravings, and support fat reduction with three clinically studied ingredients". However, the website points to studies where the ingredients were investigated separately that too on less than 200 participants. Dr Pamela Tambini, an international medicine physician, based in Florida, as reported by diaTribe says, "The ingredients in these supplements often lack the necessary potency and mechanisms to replicate the effects of prescription GLP-1 medications – without proper testing, their safety and efficacy are highly questionable."What Are Ingredients In GLP-1 SupplementsDr Donna Ryan, an obesity medicine specialist at Pennington Biomedical Research Center tells diatribe that there are no GLP-1 in any of the ingredients used in GLP-1 supplements. Some of the ingredients that supplements note are: Superesa saffron extract, Morosil red orange fruit extract, and Eriomin lemon fruit extract.Read: Serena Williams Opens Up About Her Weight Loss Journey With GLP-1 MedicationSuperesa saffron extractA study published in Nutrition Research in 2010 noted that this ingredient reduced weight, appetite and snacking frequency. However, experts point out that this study was done 15 years ago, with only 60 participants. However, a recent review published in Frontiers journal in 2024 highlights that it had no significant levels on insulin. Morosil Red Orange ExtractA clinical trial on “Moro” blood orange extract, published in Nutrients journal in 2022, followed 180 adults with a BMI between 25 and 35. After six months, both those taking the supplement and those on placebo showed notable reductions in BMI, suggesting that the benefits may not be solely due to the extract.Eriomin Lemon ExtractPreliminary research on Eriomin lemon extract, published in Wiley Open Access Collection in 2019, has shown it may help increase GLP-1 levels in people with prediabetes. However, these studies only tracked participants for 12 weeks, so its long-term impact on weight loss and blood sugar management remains uncertain.BerberineOften called “nature’s Ozempic,” berberine is widely used in GLP-1 dietary supplements such as Terra ELMNT’s Berberine + GLP-1 Support and Codeage’s GLP-Advantage+. This plant-derived compound has been used for centuries in traditional medicine to address digestive issues and inflammation. Reviews, publishd in Frontiers journal in 2022, suggest it may help lower fasting blood sugar and A1C levels, though most studies come from China, making its effectiveness across diverse populations less clear.ChromiumChromium, found in supplements like Codeage’s GLP-Advantage+ and Joi’s GLP-1 Assist, has limited evidence supporting its role in blood sugar control. While some research, among one is published in 2021 in the Biological Trace Element Research, indicates it may help reduce A1C levels in people with type 2 diabetes, it does not appear to significantly affect fasting blood glucose or cholesterol levels.

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