As we step into 2025, one issue I’ve frequently observed at the Tracey Bell Clinic is hair loss linked to dieting, particularly with the increasing use of slimming injections such as Wegovy and Mounjaro. While these treatments have revolutionised weight loss, they come with potential downsides, such as temporary hair shedding.
Hair loss during dieting can feel distressing, but the good news is that it’s usually preventable with the right approach. This blog dives deeper into the causes of dieting-related hair loss, focusing on the role of specific nutrient deficiencies, and offers practical advice for prevention and management.
Why Does Hair Loss Happen During Dieting?
Hair loss during dieting, especially with the use of slimming injections, is often due to telogen effluvium. This occurs when the body undergoes stress—whether physical or nutritional—causing more hair than usual to shift into the resting (telogen) phase of the hair growth cycle, leading to noticeable shedding.
The primary triggers include nutritional deficiencies, hormonal changes, and caloric restriction. Below, I’ll expand on the specific nutrients that play a vital role in hair health and how their deficiencies can contribute to hair loss.
Key Nutrients That Affect Hair Growth
1. Zinc
Zinc is crucial for maintaining the health of hair follicles, which are responsible for producing new hair. Zinc also plays a role in:
- Cellular Growth: Zinc supports the division and regeneration of cells that make up hair strands.
- Sebum Regulation: Zinc helps regulate the scalp’s natural oils, keeping the hair hydrated and healthy.
Deficiency Effects:
- Weak and brittle hair prone to breakage.
- Hair thinning due to impaired follicle function.
Sources of Zinc: Red meat, shellfish, nuts, seeds, and whole grains. Supplements can also help but should be monitored to avoid excess, as too much zinc can interfere with the absorption of other nutrients.
2. Magnesium
Magnesium is often overlooked but plays a critical role in:
- Protein Synthesis: Essential for the production of keratin, the structural protein of hair.
- Stress Regulation: Magnesium helps regulate stress hormones, which can otherwise contribute to hair loss.
Deficiency Effects:
- Hair follicle miniaturisation, leading to thinning.
- Slower hair growth due to impaired keratin production.
Sources of Magnesium: Leafy greens, nuts, seeds, avocados, and whole grains.
3. Vitamin B12
Vitamin B12 is essential for red blood cell production, ensuring that oxygen reaches hair follicles to support growth.
Deficiency Effects:
- Weak, shedding hair due to reduced oxygen supply to follicles.
- Premature greying in severe cases.
Sources of B12: Red meat, fish, eggs, dairy, and fortified cereals. For those with absorption issues or on restricted diets, supplementation or GP-prescribed B12 injections may be necessary.
4. Iron
Iron is another critical nutrient for hair growth, as it helps transport oxygen to hair follicles. Women, particularly, are prone to iron deficiency due to menstruation.
Deficiency Effects:
- Diffuse thinning, especially on the top of the scalp.
- Weak, brittle hair prone to breakage.
Sources of Iron: Red meat, poultry, fish, spinach, and legumes. Supplementation should only be undertaken after testing, as excess iron can be harmful.
5. Biotin (Vitamin B7)
Biotin is a water-soluble vitamin that plays a key role in keratin production and follicle health.
Deficiency Effects:
- Hair thinning and shedding.
- Brittle nails and skin issues may also accompany a biotin deficiency.
Sources of Biotin: Eggs, nuts, seeds, sweet potatoes, and whole grains.
6. Vitamin D
Vitamin D plays a crucial role in creating new hair follicles and maintaining existing ones. It also helps regulate the hair growth cycle.
Deficiency Effects:
- Hair loss due to poor follicle health.
- Delayed regrowth after shedding episodes.
Sources of Vitamin D: Sunlight exposure, fatty fish, egg yolks, and fortified foods. For those living in areas with limited sunlight, supplementation is often recommended.
7. Protein
Hair is made almost entirely of keratin, a protein. A lack of protein in the diet can weaken hair and stunt growth.
Deficiency Effects:
- Thinning, brittle hair due to compromised structure.
- Increased shedding.
Sources of Protein: Lean meats, fish, eggs, dairy, tofu, lentils, and beans.
8. Omega-3 Fatty Acids
Omega-3s help reduce inflammation in the scalp and keep hair hydrated and healthy.
Deficiency Effects:
- Dry, brittle hair.
- Increased shedding due to inflammation in hair follicles.
Sources of Omega-3s: Fatty fish (like salmon and mackerel), flaxseeds, chia seeds, and walnuts.
How Slimming Injections Contribute to Nutritional Deficiencies
Slimming injections like Wegovy and Mounjaro suppress appetite and can lead to reduced calorie intake. While effective for weight loss, this often results in unintentional nutrient deficiencies. These deficiencies can lead to hair loss, which is why monitoring and supplementation are essential.
Prevention and Management of Hair Loss During Dieting
1. Comprehensive Testing
At the Tracey Bell Clinic, we recommend:
- Blood Tests: To check levels of iron, Vitamin B12, Vitamin D, and thyroid function.
- Micronutrient Analysis: To assess levels of zinc, magnesium, and biotin.
2. Balanced Nutrition
Even during dieting, it’s crucial to maintain a well-rounded diet that includes all the key nutrients for hair health.
3. Supplementation
If deficiencies are detected, targeted supplementation can help:
- B12 Injections: For those with absorption issues.
- Iron or Zinc Supplements: Prescribed based on blood test results.
- Hair Health Multivitamins: Containing biotin, magnesium, and other nutrients.
4. Advanced Hair Treatments
At the clinic, we offer treatments to stimulate hair regrowth:
- PRP Therapy
- Microneedling for the Scalp
- Low-Level Laser Therapy (LLLT)
Takeaway Message for 2025
Hair loss during dieting, particularly with the use of slimming injections, is often a temporary and preventable issue. By understanding the role of key nutrients, monitoring levels, and addressing deficiencies proactively, you can achieve your weight-loss goals while maintaining healthy, strong hair.