Hair loss can occur with rapid weight loss, including when using a GLP-1 medication such as Ozempic, Wegovy or Mounjaro. It is often temporary and linked to rapid weight loss and too few nutrients, especially protein. Nutrition can't solve everything, but it is something you can influence yourself.
Please note: GLP-1 medications are medicines. This blog is general nutrition information and not medical advice. Always discuss hair loss with your GP or healthcare provider, especially if you take medication.
I'm Fajah. I regularly get messages from women who are worried: they're losing weight, but their hair is falling out too. That's frightening. Let's look at what's behind it.
Why do you get hair loss when losing weight on a GLP-1 medication?
Your hair is sensitive to changes in your body. After a period of rapid weight loss, stress or a nutrient deficiency, many hairs can enter the resting phase at the same time and fall out a few months later. This is called telogen effluvium. In research on semaglutide, participants reported hair loss more often than with placebo (Wilding et al., 2021).
With GLP-1 there is often something extra: you eat much less. Eating less also means less protein, iron and zinc, and those are exactly what your hair needs.
Is hair loss on GLP-1 temporary?
For many people this type of hair loss is temporary and the hair recovers after a few months, once weight and nutrition become more stable. Does it continue, does your hair look patchy or do you have other symptoms? Then see your GP. They can, among other things, order a blood test.
Which nutrients are important for your hair?
Review studies show that deficiencies in, among other things, protein, iron and zinc are linked to hair loss (Guo & Katta, 2017).
- Protein: hair is largely made of protein. Aim for protein at every meal. Also read how much protein you need on GLP-1.
- Iron: found in red meat, legumes and leafy greens. Always have a deficiency checked via your GP.
- Zinc: found in meat, nuts, seeds and wholegrain products.
- Enough energy: too few calories put a strain on your body. Eat small, nutritious portions spread across the day.
Don't just take supplements on your own. Too much of some substances can even backfire, and it only makes sense if there is a real deficiency.
What can you do yourself with nutrition?
- Start every meal with protein, such as egg, quark, fish, chicken or legumes.
- Use a protein-rich shake if you have little appetite. It's easy to drink. Take a look at our Meal Shakes.
- Eat small portions more often if you feel full quickly. You'll find tips in what to eat with low appetite or nausea on GLP-1.
- Don't lose weight too fast. Discuss your pace with your doctor. Slower is often better for hair, muscles and energy.
- Limit stress and sleep well. That also plays a part in hair loss.
You'll find the bigger picture on preserving muscle in my blog losing weight on GLP-1: how to protect your muscle mass with protein. And you can read what to eat day to day in what to eat on Mounjaro.
When do you see your GP?
- Your hair falls out heavily in a short time or bald patches appear.
- The hair loss lasts longer than a few months.
- You feel very tired, dizzy or have other symptoms.
- You take medication and are worried about side effects.
Frequently asked questions about hair loss and GLP-1
Does Ozempic cause hair loss?
Hair loss is reported by people using a GLP-1 medication. It is mainly linked to rapid weight loss and fewer nutrients. Always discuss it with your doctor.
Does hair grow back after hair loss from losing weight?
For many people this type of hair loss is temporary and the hair comes back after a few months. If it continues, see your GP.
Which food helps against hair loss when losing weight?
Make sure you get enough protein, iron, zinc and energy. Eat regularly and choose nutritious foods. Have deficiencies checked via your GP.
Should I take biotin?
That only makes sense if a deficiency has been shown. Ask your GP before you take supplements.
Sources
- Wilding, J. P. H., et al. (2021). Once-weekly semaglutide in adults with overweight or obesity (STEP 1). New England Journal of Medicine, 384, 989-1002.
- Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology Practical & Conceptual, 7(1), 1-10.
About Fajah Lourens
Fajah is the founder of Killerbody (since 2015), the author of books of which more than 350,000 copies have been sold in total, and an NLP practitioner.
So I'm going to help you.
