No supplement on this page will make you lose more weight. The list exists because the same four problems show up in every support group in the same order: you cannot eat enough protein, you stop going to the bathroom, you get dehydrated, and weeks 2 to 8 make you queasy. Skip anything you already own.
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A quarter to a third of the weight lost on a GLP-1 can be lean mass when protein intake and resistance training are low. The usual clinical target while losing is 1.2 to 1.6 g of protein per kg of body weight per day. Knowing the number is easy; eating it with no appetite is the hard part. Get your number here.
30 g of protein in an 11 oz bottle, 160 calories, no added sugar. On days when food is impossible this is the meal. Buy the case before week 4, not after.
View on AmazonStirs into soup, coffee, oatmeal or yogurt without turning them into a shake. The cheapest way to add 20 to 25 g to a meal you were already going to eat.
View on AmazonProtein targets are guesses until you weigh the food. Cooked chicken breast is about 31 g of protein per 100 g, and most people misjudge a portion by a third or more.
View on AmazonSlower gastric emptying is how the drug works, and constipation is the predictable consequence. It is one of the most commonly reported adverse events in the STEP and SURMOUNT trials. Fibre plus water usually handles it; start before it starts. Rates and what helps, week by week.
Soluble fibre, sugar free, one teaspoon in water. Increase slowly and drink the full glass, or it makes things worse rather than better.
View on AmazonAppetite suppression suppresses thirst too, and people on a GLP-1 routinely drink far less than they did before. Dehydration is behind a lot of the headaches, fatigue and dizziness blamed on the drug itself.
Sodium, potassium and magnesium with no sugar. One stick in a large glass on the day after your injection, when intake is lowest.
View on AmazonUnsophisticated and it works. If you cannot feel thirst, you need the reminder to be visual rather than internal.
View on AmazonNausea peaks in the days after a dose increase and fades as you hold at a dose. It is the most common reason people stop early, and it is usually manageable: smaller portions, nothing greasy, and something to settle the stomach.
Ginger has the most human evidence of any non-prescription option for nausea. Cheap, portable, and does not interact with the injection.
View on AmazonThe trial curves this site is built on are weekly averages. One weigh-in a week, same morning, same conditions, is enough. Daily weighing mostly measures water. Log yours against the trial line.
Weight alone cannot tell you whether you are losing fat or muscle. A body-fat reading from a home scale is not clinically accurate, but the trend over months is informative.
View on AmazonAn unopened pen belongs in the fridge. Once in use, most GLP-1 pens tolerate room temperature for a limited window and must stay below 86F / 30C. Check your own pen insert; the limits differ by product.
Holds injection pens with a temperature display, so you are not guessing in a hot car or on a long flight.
View on AmazonBulk box. You will use one per injection and the pharmacy rarely includes enough.
View on AmazonThere is a large market in GLP-1 support supplements, berberine capsules marketed as natural Ozempic, and appetite gummies. None of them has trial evidence anywhere near the drugs, and berberine in particular has meaningful interactions with other medications. If money is tight, spend it on protein and skip everything else on that shelf.
Compounded semaglutide and tirzepatide are a separate question with real regulatory and quality issues, and are not something to buy from a marketplace. Licensed routes to brand-name medication.
One short email a week: the trial-average number for the week you are on, what counts as a normal stall, and what does not.
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