A Simple GLP-1 Supplement Starter Stack (UK)
If you’re on a GLP-1 medication (Mounjaro, Wegovy, Ozempic) and you feel flat, constipated, bloated, or low-energy, you’re not alone. The trick is to keep this boring and repeatable: hydration + protein + one targeted support, not a cupboard full of tablets.
Disclosure (UK): This post contains affiliate links. If you buy through them, I may earn a commission at no extra cost to you. I only link to products I’d genuinely consider in a practical routine.
Not medical advice. Always check labels and speak to your clinician/pharmacist if you’re pregnant/breastfeeding, have a medical condition, or take medication (especially blood pressure meds, diuretics, thyroid meds, anticoagulants/blood thinners, diabetes meds). If anything makes symptoms worse, stop and reassess.
Quick answer (60 seconds)
If GLP-1 is making you feel “off”, the simplest win is usually consistent fluids + electrolytes (because appetite drops and drinking often drops too). Then keep a baseline daily routine (so nutrition gaps don’t creep in), and add one symptom-targeted support (bloating, constipation, sleep/tension). Trial each change for 1–3 weeks so you can tell what’s actually helping.
Jump to what you need:
- The 5-minute “start here” routine
- Starter picks (minimal stack)
- Comparison table
- What NOT to do
- Timeline (3 days / 2 weeks / 30 days)
- Objections (cost, side effects, when to stop)
- Related reading + FAQs
The 5-minute “start here” routine (what I’d do first)
If you’re overwhelmed, do this before you buy anything fancy:
- Get fluids consistent (big bottle + reminders).
- Add electrolytes once per day if you’re getting headaches, cramps, dizziness, or that washed-out feeling.
- Make sure you’re getting protein first (small, repeatable portions are fine).
- If you still feel rough after a week, add one targeted support based on your main symptom.
If you want the full hub (all guides + product pages):
- Hub home: https://alanspicer.com/best-health-supplements/index.html
- Lily & Loaf brand guide: https://alanspicer.com/best-health-supplements/lily-and-loaf.html
- Discount code page (use ALAN10): https://alanspicer.com/best-health-supplements/lily-and-loaf-discount-code.html
Why GLP-1 weight loss can make you feel rough (even when it’s “working”)
In my own GLP-1 weight loss journey, the biggest difference wasn’t an aggressive supplement stack — it was consistency.
A few common reasons you can feel worse while losing weight:
- Lower food volume → you can miss protein, fibre, and micronutrients without realising.
- Lower fluid intake → appetite drops, thirst cues can be muted, and dehydration sneaks up.
- Slower gut motility → constipation and “food sitting heavy” feelings.
- Rapid change → sleep disruption, cramps/tension, and that “wired but tired” vibe.
That’s why the best approach is usually: baseline first, then one targeted fix.
Starter picks (minimal stack)
These are the options I’d consider first, based on the most common GLP-1 complaints. I’m linking to my hub product pages first (so you can read the notes), and then the official Lily & Loaf product page second.
1) Electrolyte Drink (hydration foundation)
Read more: https://alanspicer.com/best-health-supplements/products/electrolyte-drink.html
Why I’d try it: If you’re getting headaches, cramps, dizziness, or low energy, hydration consistency is often the quickest variable to fix.
Buy at Lily & Loaf (affiliate):
Buy Electrolyte Drink at Lily & Loaf →
2) Daily Essentials Bundle (simple baseline)
Read more: https://alanspicer.com/best-health-supplements/products/daily-essentials-bundle.html
Why I’d try it: When food volume drops, a baseline routine helps stop you feeling run-down from “quiet” nutrition gaps.
Buy at Lily & Loaf (affiliate):
Buy Daily Essentials Bundle at Lily & Loaf →
3) Enzymes + (meal comfort / bloating / heaviness)
Read more: https://alanspicer.com/best-health-supplements/products/enzymes-plus.html
Why I’d try it: If meals sit “like a brick” or you’re bloated after eating, enzymes are a clean, targeted trial.
Buy at Lily & Loaf (affiliate):
Buy Enzymes + at Lily & Loaf →
4) Triple Magnesium (evening routine)
Read more: https://alanspicer.com/best-health-supplements/products/triple-magnesium.html
Why I’d try it: Useful for cramps/tension, sleep routine support, and those restless evenings.
Buy at Lily & Loaf (affiliate):
Buy Triple Magnesium at Lily & Loaf →
5) Vitamin D3 + K2 (UK winter staple)
Read more: https://alanspicer.com/best-health-supplements/products/vitamin-d3-k2-high-strength.html
Why I’d consider it: In the UK, low-sun months are a common reason people look at vitamin D. Always check suitability.
Buy at Lily & Loaf (affiliate):
Buy Vitamin D3 + K2 at Lily & Loaf →
6) Zinc (short-term “run-down weeks” support)
Read more: https://alanspicer.com/best-health-supplements/products/zinc.html
Why I’d consider it: When you’re eating less, minerals can slip. I treat zinc as a short-term option, not an “every day forever” habit.
Buy at Lily & Loaf (affiliate):
Buy Zinc at Lily & Loaf →
Comparison table: pick the right option (and don’t stack everything)
| If your main issue is… | Start with | Why it’s a sensible first step | Give it a fair test | Hub page |
|---|---|---|---|---|
| Headaches, dizziness, cramps, “flat” energy | Electrolytes | Helps you keep hydration consistent when drinking is down | 3–7 days | https://alanspicer.com/best-health-supplements/products/electrolyte-drink.html |
| “I need a simple baseline” | Daily Essentials Bundle | One decision instead of ten separate purchases | 2–4 weeks | https://alanspicer.com/best-health-supplements/products/daily-essentials-bundle.html |
| Bloating / heaviness after meals | Enzymes + | Targeted, meal-based trial you can judge clearly | 1–2 weeks | https://alanspicer.com/best-health-supplements/products/enzymes-plus.html |
| Restless evenings / cramps / tension | Triple Magnesium | Supports an evening routine with consistency | 2–3 weeks | https://alanspicer.com/best-health-supplements/products/triple-magnesium.html |
| Low sunlight months (UK) | Vitamin D3 + K2 | Common seasonal consideration (check suitability) | 4–8 weeks | https://alanspicer.com/best-health-supplements/products/vitamin-d3-k2-high-strength.html |
| Run-down weeks (short-term) | Zinc | Simple “basics” mineral option (avoid mega-dosing long-term) | 2–4 weeks | https://alanspicer.com/best-health-supplements/products/zinc.html |
Rule of thumb: start with one change. If you start electrolytes, enzymes and magnesium on the same day and feel better… you’ll never know what actually helped.
What NOT to do (trust booster)
These are the mistakes I see people make when they’re desperate to feel better:
- Buying everything at once. You lose the ability to tell what worked.
- Chasing a “detox”. If you feel rough, fix the basics first.
- Mega-dosing supplements. “More” isn’t “better” — it’s often just side effects.
- Ignoring constipation. If your gut slows down, everything feels worse.
- Using supplements to replace food entirely. Even small protein + fibre wins matter.
Timeline: what to expect (3 days / 2 weeks / 30 days)
First 3 days: Hydration consistency is the fastest lever. If you were under-drinking, electrolytes + fluids can genuinely change how you feel.
By 2 weeks: A baseline routine should feel less “rollercoaster” — fewer random dips in energy, digestion feeling steadier (assuming food + fluids are reasonable).
By 30 days: You’ll usually know what’s worth keeping. The goal is a routine that feels boring — because boring is repeatable.
Objections people have (and straight answers)
“Isn’t this expensive?” It can be — which is why I recommend starting with one product based on your biggest symptom. Don’t buy six things to fix one problem.
“What if supplements make nausea worse?” Keep it simple, go low and slow, and don’t stack multiple new things at once. If nausea is your main issue, start here:
https://alanspicer.com/best-health-supplements/nausea-on-glp1.html
“When should I stop?” If something makes symptoms worse, stop immediately. If you see no meaningful benefit after a fair trial window, it’s probably not the right fit.
“What about interactions?” This matters. Minerals and herbal blends can interact with medication. If you’re unsure, ask a pharmacist — it’s the quickest safe check.
Calm CTAs (no hype)
- If you want to browse everything I’ve built (guides + product pages), start here:
https://alanspicer.com/best-health-supplements/index.html - If you’re ordering from Lily & Loaf, use ALAN10 via the official discount page:
https://alanspicer.com/best-health-supplements/lily-and-loaf-discount-code.html
Related reading
- Supplements on Mounjaro (GLP-1 support hub): https://alanspicer.com/best-health-supplements/supplements-on-mounjaro.html
- Protein on GLP-1 (simple priorities): https://alanspicer.com/best-health-supplements/protein-on-glp1.html
- Why am I tired on GLP-1?: https://alanspicer.com/best-health-supplements/why-am-i-tired-on-glp1.html
- Vitamins while losing weight: https://alanspicer.com/best-health-supplements/vitamins-while-losing-weight.html
- Constipation plan: https://alanspicer.com/best-health-supplements/constipation-on-glp1.html
- Probiotics vs enzymes: https://alanspicer.com/best-health-supplements/probiotic-vs-digestive-enzymes.html
FAQs
1) What are the best supplements for GLP-1 side effects?
Most people do best starting with hydration + electrolytes, then adding one targeted option for the main symptom (constipation, bloating, sleep/tension).
2) Do I need electrolytes on Mounjaro/Wegovy?
Not everyone — but if you’re getting headaches, cramps, dizziness, or low energy and you’re drinking less, electrolytes are a sensible trial.
3) What helps GLP-1 constipation fast?
Start with fluids, gentle movement, and fibre consistency. If constipation is persistent, use a structured plan:
https://alanspicer.com/best-health-supplements/constipation-on-glp1.html
4) Probiotics or digestive enzymes: which should I try first?
If meals feel heavy and bloating is meal-linked, enzymes can be the cleaner first test. For broader gut routine support, probiotics may fit better. Compare here:
https://alanspicer.com/best-health-supplements/probiotic-vs-digestive-enzymes.html
5) Can supplements reduce GLP-1 nausea?
Sometimes, but nausea can be worsened by taking too many new things at once. Start with simple adjustments and see this guide:
https://alanspicer.com/best-health-supplements/nausea-on-glp1.html
6) What’s a minimal supplement stack if I’m losing weight quickly?
Often: electrolytes + baseline daily routine, plus one targeted item (digestive or sleep support) if needed.
7) How long should I trial a supplement before deciding?
Electrolytes can show changes in days. Most other options need 2–4 weeks of consistency.
8) Should I take vitamin D in the UK?
Many people consider it in low-sun months, but suitability depends on your health and medication. Check labels and ask a clinician if unsure.
9) Can magnesium help with cramps and sleep?
It can support an evening routine for cramps/tension and sleep quality for some people, but check interactions if you’re on medication.
10) Is it safe to take zinc every day?
Zinc is often best treated as short-term support unless you have a specific reason and have checked your overall intake.
11) Will supplements replace protein and food quality?
No. Supplements should support your routine — they’re not a substitute for protein, fluids, and a basic nutrition plan.
12) Why am I so tired on GLP-1?
It can be food volume, hydration, low protein, or sleep disruption. Start here:
https://alanspicer.com/best-health-supplements/why-am-i-tired-on-glp1.html
13) Should I take lots of supplements at once?
No — it makes it harder to tell what helped, and increases side effects.
14) What’s the easiest way to save money on Lily & Loaf?
Use the code ALAN10 via the official discount page:
https://alanspicer.com/best-health-supplements/lily-and-loaf-discount-code.html
15) Where can I browse your full list of picks?
Start here:
https://alanspicer.com/best-health-supplements/index.html
