By SmashMeals Editorial · Published · Updated
Hair shedding is one of the most talked-about side effects of GLP-1 medicines like semaglutide (Wegovy, Ozempic) and tirzepatide (Zepbound, Mounjaro). In October 2026, a study presented at a major dermatology meeting added nail changes to the list. Here is what the research shows, what is likely going on, and where food fits.
This guide is general information, not medical advice. Do not stop or change a medicine without talking to your prescriber.
What the newest studies show
Nails. A cross-sectional study presented at the European Academy of Dermatology and Venereology Congress 2026 compared 575 GLP-1 users with 1,329 people with type 2 diabetes or obesity who had never used them. As ScienceDaily summarized, users reported nail detachment far more often (39% vs 9%) and nail discoloration more often (46% vs 17%). Read our news coverage.
Hair. In the same participants, unusual hair loss was reported by 50% of users versus 34% of non-users. A 2026 systematic review in Science Progress pooled trial data and found alopecia in 5.4% of tirzepatide participants versus 0.9% on placebo. For semaglutide 2.4 mg, product data showed about 3% versus 1%, and hair loss was more common in people who lost more than 20% of their body weight.
| Source | GLP-1 group | Comparison group |
|---|---|---|
| Nail detachment (EADV 2026, self-reported) | 39% | 9% |
| Unusual hair loss (EADV 2026, self-reported) | 50% | 34% |
| Alopecia, pooled tirzepatide trials | 5.4% | 0.9% placebo |
| Hair loss, semaglutide 2.4 mg product data | 3% | 1% placebo |
The trial numbers are much lower than the self-reported numbers. Trials track side effects differently, and people who already notice a change are more likely to report it in a survey. Both kinds of data point the same direction, though.
Why it may happen
The review's authors found that most GLP-1 hair loss is non-scarring, mainly telogen effluvium, a type of shedding that can follow a stressor such as illness, surgery or rapid weight loss. It appeared to be linked to how fast and how much weight people lost. Telogen effluvium is often temporary, but only a clinician can tell you what is happening in your case.
Nutrition may play a part. Very low intake of protein, iron, zinc or overall calories can affect hair and nails. But in the EADV study, nail detachment and discoloration were still two to three times as common in users after adjusting for nutritional deficiencies, so food is not the whole explanation. The study was cross-sectional, relied on self-reports and was supported by DUCRAY Laboratories, part of the Pierre Fabre Group.
What you can control: the plate
You eat less on a GLP-1. The goal is to make each bite count.
- Protein at every meal. Hair and nails are built from protein (keratin). Spreading protein across meals is easier on a small appetite than one big serving. Ask your clinician or dietitian for a daily target.
- Iron-rich foods. Lean red meat, poultry, fish, beans and lentils, paired with vitamin C foods to help absorption.
- Zinc sources. Meat, poultry, seafood, beans, nuts and seeds.
- Enough total food. Very low-calorie days can add stress. If you are routinely far below what your care team recommends, tell them.
- Fluids and fiber. These do not grow hair, but they make the rest of the plan easier to stick with.
Be cautious with high-dose supplements. More biotin does not help unless you are deficient, and it can interfere with some lab tests. Ask before you add anything.
Questions to bring to your clinician
| Ask | Why |
|---|---|
| "Could this be telogen effluvium?" | It is the most common pattern described with GLP-1s. |
| "Should we check ferritin, iron, zinc, vitamin D or thyroid levels?" | Deficiencies and thyroid issues can cause similar changes. |
| "Is my weight coming off faster than you would like?" | Faster and larger loss was linked to more hair loss. |
| "What daily protein target fits me?" | Needs depend on body size, age, kidney function and activity. |
| "Should I see a dermatologist about my nails?" | Nail detachment can have other causes, including infection. |
Muscle is part of the same story
Losing weight quickly can also cost muscle. Our guide to tracking muscle and fat on a GLP-1 and our earlier guide to protein and strength training on a GLP-1 cover that side.
Make it easier to eat well on less
When appetite is low, cooking is often the first thing to go. SmashMeals makes protein-forward, portioned meals in a dedicated gluten-free kitchen and posts the nutrition for each one, so you can see the protein before you eat. See our GLP-1 meal planning page and protein-first meals for smaller appetites, then order this week's meals.
Sources
Frequently asked questions
- Does Ozempic cause hair loss?
- Hair loss is reported more often with semaglutide and tirzepatide than with placebo, especially with larger weight loss. Most cases appear to be telogen effluvium, which is often temporary.
- What should I eat to help hair loss on a GLP-1?
- Protein at every meal, iron-rich foods paired with vitamin C, zinc sources and enough total food. Ask your clinician for protein and calorie targets.
- Should I take biotin for GLP-1 hair loss?
- Biotin helps only if you are deficient, and high doses can interfere with some lab tests. Ask your clinician before taking supplements.