No supplement here will make you lose more weight. The list covers four problems that show up in every support group, in this order: too little protein, constipation, dehydration, and queasiness in weeks 2 to 8. Skip anything you already own.
Also in this guide: GLP-1 questions people ask most · GLP-1 recipes and meal planner · Weekly habit tracker · Methods & sources · Side effects by week
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Body-composition studies suggest roughly 25–35% of weight lost can be lean mass, varying by drug and study. Adequate protein and resistance training may help preserve it. The usual clinical target while losing: 1.2 to 1.6 g of protein per kg of goal weight per day (current weight if you're already near goal). The hard part is eating it with no appetite. Get your number here.
30 g of protein in an 11 oz bottle, 160 calories, no added sugar. On days solid food is hard, it can stand in for a meal.
View on AmazonThe cheapest way to add 20 to 25 g to a meal you were eating anyway. Stirs into soup, coffee, oatmeal or yogurt without turning them into a shake.
View on AmazonProtein targets are guesses until you weigh the food. Cooked chicken breast is about 31 g of protein per 100 g, and eyeballed portions are easy to misjudge.
View on AmazonConstipation is one of the most commonly reported adverse events in the STEP and SURMOUNT trials, a predictable result of slower gastric emptying. Fiber and water often help with mild constipation; tell your prescriber if it lasts several days. Rates and what helps, week by week.
Soluble fiber, sugar free, one teaspoon in water. Increase slowly and drink the full glass, or it makes things worse.
View on AmazonThe drug blunts thirst too, so people on a GLP-1 routinely drink far less than before. Low fluid intake can contribute to headaches, fatigue and dizziness. Can't keep fluids down? That needs a call to your doctor, not a product: see when to get help.
Sodium, potassium and magnesium, no sugar. One stick in a large glass the day after your injection, when intake is lowest.
View on AmazonNausea peaks in the days after a dose increase and fades as you hold a dose. It's the most common reason people stop early. It's usually manageable: smaller portions, nothing greasy, something to settle the stomach.
A common non-prescription option some people use for mild nausea. Cheap and portable.
View on AmazonOne weigh-in a week, same morning, same conditions, is enough: this site's trial curves are weekly averages. Daily weighing mostly measures water. Log yours against the trial line.
Weight alone can't tell fat loss from muscle loss. A home scale's body-fat reading isn't clinically accurate, but the trend over months is informative.
View on AmazonUnopened pens go in the fridge. Once in use, most GLP-1 pens tolerate room temperature for a limited window and must stay below 86F / 30C. Limits differ by product, so check your pen insert.
Holds injection pens with a temperature display, so you're not guessing in a hot car or on a long flight.
View on AmazonBulk box. You use one per injection, and the pharmacy rarely includes enough.
View on AmazonGLP-1 support supplements, berberine sold as natural Ozempic, appetite gummies: none has trial evidence anywhere near the drugs. Berberine also has meaningful interactions with other medications. If money is tight, spend it on protein and skip that shelf.
Compounded semaglutide and tirzepatide are a separate question, with real regulatory and quality issues. Don't buy them from a marketplace. Licensed routes to brand-name medication.
Seven daily habits linked with keeping weight off in observational studies. Aim for 5 of 7 most days, not perfection. Your ticks are saved in this browser only; the site counts that a box was ticked, never which one or for whom. The regain data behind them is on how maintenance works.
One short email a week on GLP-1 treatment: what the trials and prescribing labels describe at each stage, and changes in cost and access. General information, not tied to a particular medication or dose. For the trial average for your own medication, use the curve calculator.
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