GLP-1 Survival Kit: What to Buy Now to Manage Side Effects Like a Pro
- Jennifer Hardy
- Jul 3
- 6 min read
Updated: Jul 3
Starting a GLP-1 like Ozempic, Wegovy, or Zepbound is exciting, but it can also bring a bundle of nerves. That's especially true if you're worried about the common side effects like nausea, GI distress, fatigue, and constipation.
While there isn't a one-size-fits-all way to avoid side effects, since each person's experience is unique, you can take steps before you start to maximize the benefits while minimizing the side effects.
It all comes down to understanding how the GLP-1 agonist (semaglutide) and dual agonist (tirzepatide) work inside your body and then trying to get ahead of the issues. Let's unpack your GLP-1 survival kit.
Understanding How GLP-1s Work In Your Body
These medications work by mimicking hormones that regulate appetite and blood sugar. They slow gastric emptying, reduce cravings, and help your body use insulin more efficiently. That’s great for weight loss and metabolic health, but it also means your digestive system is moving more slowly than usual.
Cue the nausea, constipation, or that sluggish, “off” feeling. Understanding this helps you plan ahead. From what you eat to how you hydrate (and even the supplements you keep on hand), a little prep can go a long way in easing the transition.
Navigating Nausea
Nausea is the most common side effect of GLP-1 medications, and for good reason. These meds slow digestion to help you feel fuller longer, but that delayed emptying can leave food sitting in your stomach like a brick.
GLP-1 medications also interact with hormone signaling across your gut-brain axis and pancreas. For some people, this shift can impact energy, mood, menstrual cycles, and even cortisol levels (aka stress response). Add to it the anxiety of taking a new medication, and it can be a recipe for stomach issues.
Some people barely notice it. Others feel like they’ve been hit by a wave of motion sickness for days. The key is preparation.
To battle belly problems, start with a mix of these products:
Nauzene (my go-to product)
Dramamine Advanced Herbals (helps with nausea and stress)
Get Ahead of GI Distress
GLP-1 meds can make your gut not break things down as efficiently. That can lead to bloating, gas, heartburn, or just an overall uneasy gut.
Probiotics can help support your microbiome during this shift, especially if your bathroom habits are off. Look for a blend with multiple strains and delivery that survives stomach acid. You can also look for ones that include a prebiotic, too. Innate Vitality's Probiotics for Women support gut and vaginal health with a high-potency formula delivering 100 billion CFUs across 18 diverse strains.
Digestive enzymes are another great tool. They give your body extra support to break down proteins, fats, and carbs, especially helpful when your natural enzyme output slows. I've found that using digestive enzymes after large meals means a huge reduction in the dreaded "sulfur burps."
I've had excellent experiences with the Physician's Choice brand, both getting ahead of diarrhea and constipation, as well as all but eliminating sulfur burps.
Used consistently with proper protein and fiber in your diet, you might be able to limit the incidence of constipation or diarrhea with a probiotic and digestive enzyme.
Plan Your Hydration
If you're someone who struggles to drink enough water, now's the time to change that. Staying hydrated isn't optional on GLP-1s. These meds can increase your risk of dehydration, especially if you're eating less, moving your bowels less often, or dealing with nausea.
Skimping on fluids can lead to dizziness, headaches, constipation, fatigue, and even muscle cramps. Plus, since the side effects of dehydration are similar to GLP-1s, you might not even know what's causing the issue.
Simply drinking “more” water isn’t enough. Aim for at least 8 to 10 cups a day, spaced out consistently, not chugged all at once. Get a water bottle with time stamps on it so you can track it throughout the day.
Electrolytes help your body retain and use the water you drink, which is crucial if you're dealing with side effects like nausea, vomiting, or diarrhea. Without them, you can feel weak, dizzy, or sluggish, even if you’re technically drinking enough water.
Here are some of my favorites:
Keppi Electrolytes Powder: Sugar-Free 🍬 Keto-Friendly 🥑 Low Sodium / High Potassium 🧂🍌
Cure Electrolyte Drink Mix: Ideal for those seeking simple, plant-based solutions (vegan, gluten-free).
Fighting Fatigue
Fatigue can sneak up on you fast with GLP-1s, and I say that from experience. After two months on Zepbound, I’ve had waves of exhaustion that feel like they come out of nowhere. The fix isn’t always obvious, but a few products have helped.
It helped to know that I was getting enough water and food, but even with the best practices, I still have days when I could sleep all afternoon.
B-Complex Vitamins: B vitamins (especially B12, B6, and folate) support cellular energy and nervous system function. The 8-in-1 power of Nutra Harmony's complex gummies gives me all I need for energy on the days I'm dragging.
Magnesium Glycinate: Helps with deep sleep and muscle recovery—key if your fatigue is from poor rest or stress. Bonus if it comes with Zinc, Vitamin D3, and Vitamin B6.
Adaptogens for Energy + Stress: Ashwagandha and Rhodiola can help balance cortisol and boost stamina without stimulating your nervous system.
Help Avoid Hair Loss
There’s a common misconception that GLP-1 meds like Zepbound or Wegovy cause hair loss. The truth? It’s not the medication itself. What actually triggers it is the rapid weight loss, stress, and lack of nutrients. They can lead to telogen effluvium, a temporary type of hair shedding. It’s your body’s way of reacting to change, not a direct side effect of the drug.
Here's the thing—by the time you're experiencing hair loss, the triggering event has already happened. Teogen effluvium is the result of what you did (or didn't do) as far back as three months ago. It will take just as much time to correct the hair loss and for new hair to grow in its place.
Some products to help you avoid this challenge include:
Vegepower Biotin Supplement: Pop two gummies a day to give your hair, skin, and nails all the nutrients needed to thrive, even when you're in a calorie deficit or having a hard time keeping food down.
Ancient Nutrition Multi Collagen Advanced: Collagen peptides support skin and hair structure. Vitamin C helps your body absorb and use collagen efficiently. By using this during my Zepbound journey, my thin, fine hair now looks lush and healthy.
PurePremium Natural Zinc: Deficiency in zinc is a common cause of hair shedding. PurePremium comes with the daily recommended dosage and can also support your immune system in addition to helping protect from hair loss.
I'd recommend avoiding products like pricy shampoos that promise quick hair regrowth. Once you get your intake balanced, your hair will naturally grow back in the right cycle.
Proactively Fight Perimenopause
Hot flashes. Mood swings. Brain fog. Sleep problems. Sound familiar? GLP-1 side effects can mimic perimenopause symptoms, and if you're dealing with both, it's a double whammy. The overlap can be confusing and exhausting. That’s why it’s smart to support your hormones before they completely throw you off.
One standout option is Ancient Nutrition’s Menopause Support. It combines herbs like black cohosh, chaste tree berry, and dong quai with ashwagandha and collagen, targeting hot flashes, stress, skin, and sleep in one go.
I first tried the Ancient Nutrition brand during an Amazon Vine free product test, and I can't remember the last time I had a hot flash. This has been a game changer for me, and I hope it helps you, too! Plus, gotta love any source that gives you more collagen.
Your GLP-1 Survival Kit Can Help Maximize Results
Since there's no clear-cut rule about how strong or how frequent your side effects will be, it's important to start with all your proverbial ducks in a row. Plus, by properly supplementing your GLP-1 journey, you'll be better poised to reap the rewards and tackle side effects faster when/if they do happen.
If you have specific products that have helped you along the way, feel free to share in the comments below! We're all here to help each other.
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