Starting GLP-1 medications like Wegovy, Mounjaro, or Zepbound can feel like unlocking a fat-loss cheat code—but what no one tells you? The GLP-1 side effects can seriously knock the wind out of your sails. From nausea and bloating to dehydration and even hair loss, it’s easy to wonder, “Is this normal… and do I really have to put up with it?”
Short answer? Nope.
This survival guide gives you real, practical solutions to the most common GLP-1 side effects—so you can feel good while you lose weight, not just look good. Each section below introduces a key post in the series. Think of it like your relief roadmap. Let’s go.
1. GLP-1 Nausea Relief: Easy Tips to Calm Your Stomach
For when even the smell of toast turns your stomach.
This post tackles one of the most frustrating GLP-1 side effects: nausea. You’ll get tried-and-tested fixes to ease queasiness fast, including hydration strategies, anti-nausea drinks, and when to ask your doctor for help.
You’ll learn:
Why nausea hits so hard at first.
How to time meals and snacks to prevent it.
What to drink, eat, or avoid when your stomach’s a mess.
3. GLP-1 Constipation Relief: How to Stay Regular Without Feeling Miserable
For when the scale’s stuck—and so are you.
Constipation is a common but under-discussed GLP-1 side effect. This post dives into how to stay regular with fibre, fluid, movement, and supplements that don’t cause worse problems later.
For when you’re losing weight—but also the will to get off the sofa.
GLP-1 medications can zap your energy if you’re not fuelling properly. This post explains why, and gives you practical ways to fight fatigue so you can actually feel alive while shedding fat.
You’ll learn:
Smart ways to eat when your appetite is low.
Nutrients that help restore energy levels.
Daily tips to fight exhaustion without overdoing caffeine.
5. GLP-1 Dizziness and Lightheadedness: Why It Happens and What to Do
For when you stand up and the room spins.
Feeling dizzy? You’re not alone. This post covers one of the most surprising GLP-1 side effects—and gives you quick, science-backed solutions, especially around hydration and electrolyte balance.
You’ll learn:
Why dizziness happens more often than you’d think.
The exact hydration strategy that helps prevent it.
Some people find their GLP-1 injections trigger heartburn and reflux. This post helps you understand why it happens and how to soothe your symptoms with smart food swaps and lifestyle tweaks.
You’ll learn:
The biggest reflux triggers and how to avoid them.
8. GLP-1 Hair Loss Prevention: 9 Essential Tips to Keep Your Hair Healthy
For when the hairbrush becomes your worst enemy.
Weight loss can sometimes lead to hair shedding—but with the added stress and appetite suppression of GLP-1s, the risk goes up. This post covers how to protect your hair with the right nutrients, habits, and products.
Did you know that up to 30% of people experience hair loss during rapid weight loss? If you’re noticing more hair in the shower drain while on GLP-1 medications like Mounjaro, Zepbound, or Wegovy, you’re not alone—and you’re definitely not imagining it.
Hair loss can feel like a cruel joke when you’re finally making progress with your weight loss journey, can’t it? You’ve worked hard, you’re seeing results, but suddenly your hair’s thinning faster than your waistline. But here’s the thing: GLP-1 hair loss is actually a pretty common side effect, especially when weight is dropping quickly.
But here’s the good news: Hair loss doesn’t have to be permanent. In fact, with a few smart, science-backed habits, you can protect your hair, encourage new growth, and keep your hair looking full and healthy while you crush your weight loss goals.
Ready to turn things around? Let’s dive into 13 easy, effective tips that can help you prevent GLP-1 hair loss and bring back that luscious, full hair you love.
Why Does Hair Loss Happen on GLP-1s (and Any Weight Loss Journey)?
When you’re losing weight—especially rapidly—your body goes into a bit of a shock. Here are the most common reasons for hair thinning during weight loss, including on GLP-1 medications:
Nutritional Deficiencies: Cutting calories or changing your diet can mean you’re not getting enough of the vitamins and minerals your hair needs (zinc deficiency, iron deficiency, and biotin – we’ll get into it!).
Protein Prioritisation: Your body is smart. When you’re in a calorie deficit, it prioritises vital organs over “non-essential” parts like hair. If you’re not eating enough protein, your hair is the first to suffer.
Hormonal Changes: Rapid weight loss can mess with your hormones, which can trigger hair shedding. And GLP-1 medications can affect your hormone balance too, which might add to the problem.
Increased Stress (Cortisol Chaos): Any big change, including weight loss, can be a form of stress on your body. High cortisol levels are bad news for hair growth and can lead to a lovely thing called “telogen effluvium” (fancy name for stress-induced hair shedding).
Medication Side Effects: GLP-1s can have a range of side effects, and while hair loss isn’t the most common, it’s not unheard of. For some, it might be linked to reduced appetite, leading to nutrient deficiencies.
But don’t you dare give up on your goals! Just because hair loss can happen doesn’t mean it will last. The trick is being proactive. With a few smart steps, you can maintain healthy hair, encourage new hair growth, and feel good about your progress.
Right, let’s get stuck into the best hair loss tips for anyone on GLP-1s (or any weight loss journey, really.)
1. Prioritise Collagen Protein in Your Diet
Here’s the thing: your hair’s not just for looking fabulous—it’s made of protein. And one of the best proteins for maintaining healthy hair while on GLP-1s is collagen. Why? Because collagen supports your hair’s structure, strength, and elasticity. Plus, it’s an absolute winner for skin and nails too.
Try this: Add a daily scoop of hydrolysed collagen peptides to your coffee, smoothie, or even your morning porridge. It’s easy, it’s quick, and your hair will thank you. No more hair shedding drama—just full hair vibes.
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03/06/2025 10:31 am GMT
2. Optimise Your Overall Nutrition
Listen, no amount of fancy shampoo will make up for nutritional deficiencies. Hair needs proper fuel to thrive, and if you’re skimping on nutrient-dense food, your hair might be the first to complain. Zinc deficiency, iron deficiency, or a lack of protein can make your hair look as tired as you feel on a Monday morning.
Try this: Pack your meals with iron-rich foods (think spinach and lean beef), vitamin C (like oranges and peppers), and omega-3s (chia seeds or walnuts). Balance those macros, keep it nutrient-dense, and don’t skip meals—your hair needs fuel!
Here’s a smoothie to start your day with, loaded with vitamins and minerals that support healthy hair:
Hair-Loving Superfood Smoothie
1 cup fresh spinach (30g) – Iron, folate, and vitamin C for scalp health (7 calories)
1 medium orange, peeled (130g) – Vitamin C for collagen production (62 calories)
1/2 cup Greek yoghurt (100g, 0% fat) – Protein for strong, thick hair (57 calories)
1/2 medium banana (50g) – Potassium and B vitamins (53 calories)
1 cup unsweetened almond milk (240ml) – Vitamin E for scalp health (30 calories)
1 scoop collagen peptides (20g) – Extra protein for hair structure (60 calories)
Total Calories: 339
Blend everything together with some ice, and you’ve got a refreshing, nutrient-packed start to your day that your hair will love.
Oh, and a quick pro tip: The vitamin C in that orange isn’t just for flavour—it’s the key to boosting iron absorption from the spinach. Plant-based iron (non-heme iron) can be harder for your body to absorb, but vitamin C helps turn it into a form your body can actually use. So don’t skip it—your hair follicles will thank you.
3. Don’t Skip Your Multivitamin
Now, I know what you’re thinking—do vitamins really help? Spoiler alert: yes. Hair loss and hair thinning can often be traced back to a lack of key nutrients. Think of a good multivitamin as a little insurance policy against the nutritional gaps that might sneak in.
Try this: Pick a multivitamin that’s loaded with biotin, zinc, iron, and vitamin D. Hair supplements specifically designed for hair, skin, and nails are a solid shout too. Easy, peasy—just take one a day.
4. Manage Stress Levels (Cortisol Control)
Here’s a little-known secret: stress and high cortisol levels can trigger hair shedding. Yep, your scalp’s having a meltdown because life’s too hectic.
Try this: Practise mindfulness, deep breathing, or just take a few minutes to do absolutely nothing. Your hair—and your sanity—will appreciate it. You can also go and check out my post ‘The Ultimate Guide to Reducing Your Cortisol Levels‘.
5. Stay Hydrated for Scalp Health
We all know we should drink more water, but when your hair’s feeling brittle and your scalp’s flaking like a dodgy old poster, it’s a big sign to up your hydration game.
Try this: Aim for 2-3 litres of water a day. Herbal teas count too, so swap your afternoon latte for a peppermint tea (this also helps with nausea on GLP-1s – win-win!)
Hydration is key to new hair growth and keeping your scalp happy.
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6. Use a Gentle, Nourishing Shampoo
If your hair’s falling out faster than your patience, it might be time to ditch the harsh shampoos. Sulphates and other nasties can dry your scalp and weaken your hair.
Try this: Go for a sulphate-free shampoo with hydrating ingredients like aloe vera or coconut oil. Treat your hair like the queen it is, not like a greasy pan needing a scrub.
I 100% recommend the Kitsch Rosemary & Biotin Shampoo and Conditioner Bar Set. It’s like a spa day for your scalp. Packed with rosemary to stimulate growth and biotin to strengthen strands, it’s a solid (literally) choice for anyone dealing with thinning hair. Plus, it’s eco-friendly (because we love sea-turtles here at Shape & Joy!) and perfect for travel.
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05/13/2025 12:12 pm GMT
7. Consider a Biotin Supplement
Biotin is your hair’s best mate when it comes to maintaining healthy hair. It’s a B vitamin that helps boost hair strength and thickness—exactly what you need when GLP-1 side effects are playing silly buggers with your follicles.
Try this: Go for a biotin supplement with around 5,000–10,000 mcg. It’s a small change with big results—like finding a fiver in your coat pocket.
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05/13/2025 12:14 pm GMT
8. Opt for Protective Hairstyles
Let’s be honest—tight ponytails and fancy braids look cute, but they can also pull your hair out. Literally. Choose styles that are gentle on your hair and protect it from breakage.
Try this: Loose buns, twist-outs, and low-manipulation styles are your new besties.
9. Sleep on Silk or Satin
This one’s an absolute game-changer. Regular pillowcases can cause friction and lead to breakage. If you’re serious about keeping that full hair dream alive, silk or satin is the way to go.
Try this: Switch to silk or satin pillowcases, scrunchies, and bonnets. It’s posh, it’s practical, and your hair will stay smoother and less frizzy.
10. Use a Nourishing Hair Oil
A good hair oil keeps your strands strong and shiny, even when GLP-1 side effects make them feel a bit sad.
I personally recommend the Kitsch Rosemary & Biotin Hair & Scalp Oil—it’s basically a little bottle of magic for your scalp. It’s packed with rosemary to wake up lazy follicles and biotin to keep your strands strong. Just massage a few drops into your scalp before wash day, and let it work its magic. Plus, it smells AMAZING and comes in an eco-friendly bottle.
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05/13/2025 12:15 pm GMT
11. Minimise Heat Styling and Tight Hairstyles
We all love a sleek blow-dry, but daily heat styling can leave your hair looking fried. Give your hair a break and try some heatless styling hacks instead.
Try this: Air-dry when you can, or keep your tools on a low-heat setting. Your hair’s fragile right now, so be gentle.
12. Get Regular Scalp Massages
It’s not just a nice treat—scalp massages stimulate blood flow and can help encourage hair regrowth. Plus, it feels soooo nice, and who doesn’t need a bit of pampering?
Try this: Use a scalp massage brush or your fingertips for a few minutes every night. If you’re feeling fancy, add a drop of nourishing oil.
GLP-1 hair loss might feel like a cruel twist on your weight loss journey, but it doesn’t have to be a permanent problem. By focusing on nutrient-dense food, protecting your hair with gentle styles, and giving your scalp the TLC it deserves, you can protect your strands, encourage new growth, and keep your confidence intact.
We’ve covered everything from the power of collagen protein and biotin to the soothing magic of scalp massages and the simple, game-changing swap to silk pillowcases. You know the culprits behind GLP-1 hair loss—nutritional deficiencies, stress, tight hairstyles—and now you have a full toolkit of easy, science-backed tips to fight back.
But most importantly, remember this: hair is just one part of your journey. Your health, your energy, and your confidence are what truly matter. Hair can regrow—confidence lasts. So take a deep breath, keep looking after yourself, and know that you’re doing an amazing job.
Got a friend who’s stressing over GLP-1 hair loss? Send them this post—they’ll thank you later.
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Studies
Collagen’s Anti-Hair Loss Effect: Another study found that fish-derived collagen peptides reduced hair shedding and improved hair density. In clinical trials, those who took collagen saw a 27.6% increase in hair density compared to placebo (Reilly et al., 2024).
Biotin and Weight Loss-Related Hair Loss: In a study of patients undergoing weight loss surgery, those with biotin deficiency and hair loss experienced significant improvements when given biotin supplements (Şen & Türkçapar, 2020).
Iron Deficiency and Hair Loss: Iron is critical for maintaining healthy hair growth, and iron deficiency is one of the most common causes of hair loss. Research shows that low serum ferritin levels (a marker of iron stores) are significantly associated with chronic diffuse hair loss, particularly in women (Ananya et al., 2020).
Stress and Hair Growth Disruption: Chronic stress and elevated cortisol levels can significantly disrupt the hair growth cycle, accelerating hair shedding and thinning. A study demonstrated that high cortisol levels can directly damage hair follicles, reducing their ability to regenerate healthy hair (Thom, 2016).
