GLP-1s & Hair: Nutrients That Matter (Protein, Iron, Biotin)

February 09, 2026
Blog
Journal

Authors

Reviewed by Dr. Rasoul Montazeri

Triple Board Certified Physician and The Founder

Niayesh Najafi

Medical student and researcher in Health Sciences

Table of contents

GLP-1 Medications and Hair Health
Nutrients That Are Essential for Hair Growth
Nourishing Your Hair on a GLP-1 Plan
Managing and Monitoring Hair Changes on GLP-1s
Schedule a Consultation With Healthon
Frequently Asked Questions

Key takeaways

Hair loss with GLP-1s is usually caused by rapid weight loss and body stress, not the medication itself
Low calorie intake can lead to nutrient deficiencies that affect hair growth
Protein, iron, and key vitamins are essential to support healthy hair
This type of hair shedding is temporary and often reverses once nutrition and weight stabilize

Ozempic semaglutide injection representing GLP-1 therapy for weight loss and blood sugar control, which may indirectly affect hair health

GLP-1 medications help many people with weight management. But some may see hair loss they did not expect. For most, this shedding is not a side effect of the medicine itself. It is from rapid weight loss and changes in your diet. The body feels stress from these changes.

This stress can change the natural hair growth cycle. More hairs may move to the shedding stage. Your overall health matters for the way your hair grows and feels.

Recognizing this connection helps guide the right response. Proper nutrition supports hair health while using GLP-1 medications and reduces the risk of related changes over time.

GLP-1 Medications and Hair Health

Woman with healthy, strong hair representing optimal hair growth supported by adequate protein, iron, and nutrient intake

GLP-1 medications are well-known for helping people with weight loss and blood sugar control. But, some people also say that hair loss can be one of the side effects.

How GLP-1 Agonists Work in the Body

Rapid weight loss and a sharp drop in calorie intake can stress the body and contribute to this change.

When the body is under stress, it will move energy away from things like hair growth. Instead, it uses that energy for important work like keeping your organs working. This can lead to more hair shedding.

Why Hair Shedding Occurs With Rapid Weight Loss

It can happen when your body goes through a shock, like rapid weight loss, and this can change your normal hair growth cycle.

Telogen effluvium makes a lot of hair follicles move into the "resting" phase at the same time. Some months after that, those hairs fall out. That is why you may notice more hair in your hairbrush or see more in the shower drain.

Nutrients That Are Essential for Hair Growth

Illustration explaining the cycle of essential nutrients, protein, iron, and biotin, required to support healthy hair growth

Keeping healthy hair while you are on GLP-1s starts from inside your body. Your hair needs a good amount of essential nutrients to be strong and nice. If you do not eat enough because your appetite is lower, you may get nutritional deficiencies.

The Role of Protein in Preventing Hair Loss

Hair is made primarily of keratin, a structural protein. When protein intake is too low, hair growth can slow and shedding may increase. Adequate dietary protein supports normal hair growth and remains a key factor in hair health.

To help stop hair loss, make eating protein a top part of your dietary intake. Choose lean meats and other lean protein to help your hair stay strong.

Iron’s Importance in Healthy Hair

If you do not have enough iron, your body may not get all the nutrients it needs for hair growth. This can lead to your hair getting thin or even falling out. It is a problem many people face, especially when they change the food they eat.

To help with healthy hair growth, try to eat foods that are rich in iron. These foods include lean red meat, spinach, and lentils. Your body uses iron to make hemoglobin. Hemoglobin helps carry oxygen to the cells that help your hair grow and repair.

If you eat iron foods together with ones that have vitamin C, like oranges, it can help your body use the iron better. This is good for your hair health.

Biotin and Other Vital Vitamins for Hair Strength

Biotin is a B-vitamin that is well known because it helps hair growth and hair health. It takes part in making keratin. This can make your hair stronger. But, it's not the only important vitamin. There are other essential vitamins that you need too.

For example, vitamin D helps your body grow new hair follicles. Many people do not have enough vitamin D. Low vitamin D can get in the way of the hair growth cycle.

Vitamin E is also useful. It acts as an antioxidant and can protect hair from damage.

Nourishing Your Hair on a GLP-1 Plan

Woman taking biotin supplement to support hair strength and reduce shedding during weight loss or GLP-1 therapy

Below, you will find tips on what food to eat for your hair health. There are ideas for which supplements to use with your treatment plan. The list also includes some quick meals to help you get started with better dietary intake.

Best Food Sources of Protein, Iron, and Biotin

Try to make each meal a way to help your hair from the inside out. Use this simple list when you go shopping for food:

Lean Protein: Chicken breast, fish like salmon, eggs, and Greek yogurt.
Iron-Rich Foods: Lentils, spinach, red meat, and pumpkin seeds.
Biotin Powerhouses: Nuts, seeds, avocado, and sweet potatoes.

Safe Supplement Choices for Hair Health

If you are having a hard time getting enough nutrients from your food, supplements can help support healthy hair growth. But, it's very important to use them safely. You should always talk to your healthcare provider before you start any new supplement.

Your healthcare provider can find out if you have a deficiency. They can also tell you what amount is right for you.

Simple Meal Ideas to Support Hair Growth

Check out these easy meal ideas that can help your hair stay healthy and strong while you are on your weight loss journey:

Breakfast: Greek yogurt with some berries that give you vitamin C and a bit of nuts.
Lunch: A big spinach salad with grilled chicken on top, plus a light dressing.
Dinner: Roasted salmon with sweet potatoes and broccoli on the side.

These meals are great for hair growth, healthy hair, and can fit well in your balanced diet as you keep working on weight loss. They also help make sure you get vitamin C and other things that are good for you.

Managing and Monitoring Hair Changes on GLP-1s

Older man addressing hair thinning illustrating that nutrient deficiencies and weight changes can affect hair health at any age

Signs of Telogen Effluvium and What to Expect

The most common sign of telogen effluvium is you lose more hair than usual. You may see extra hair on your pillow or in your hairbrush. You could also notice clumps of hair come out when you shower. This usually starts around three months after something changes, like when you start a new diet or go through rapid weight loss.

With telogen effluvium, hair loss shows up as all-over thinning of your scalp. You do not get clear bald spots like some other types of hair loss. The good news is, this is only for a short time.

When your body gets used to your new weight and your stress levels get lower, your hair growth cycle should go back to normal. Shedding should slow down a lot after that.

Schedule a Consultation With Healthon

Doctor consulting patient about managing weight loss and nutritional deficiencies to protect hair health while using GLP-1 medications

Don't let hair concerns put more stress on your progress. The Healthon team is here with 24/7 support and guidance. We can help you adjust your treatment plan to keep your hair as healthy as the rest of you.

Ready for your next step? Contact Healthon today to book your consultation and get the support you need.

Frequently Asked Questions

Can dietary changes reverse hair shedding from GLP-1s?

Yes, in many cases. Hair shedding with GLP-1 medications can happen when you have nutritional deficiencies or lose weight fast. If you eat foods full of the right nutrients, it can help with hair growth and also stop hair shedding after some time. Eating well is important for healthy hair and can help bring back healthy hair growth.

Are biotin and collagen effective for GLP-1-related hair loss?

Biotin and collagen hair growth supplements may help some people grow hair. They give the things your hair needs to grow strong. But, they work best if you use them to fix a lack of those things in your body. You should also eat a balanced diet. They should not be used as the only way to fix this side effect.

How long does it typically take for hair to regrow after starting GLP-1 medication?

Hair regrowth often starts after your body gets used to the GLP-1 medication. The hair growth cycle has a resting phase that lasts about three months before new hair grows. So, you may notice hair growth starting to improve in 3 to 6 months.