Why Nutrition Matters More Than Ever on Mounjaro

Introduction

Weight loss medications like Mounjaro have taken the health and wellness world by storm. With the ability to significantly suppress appetite, users are seeing remarkable transformations in a relatively short span of time. However, the rapid shift in eating habits often comes with unintended consequences—some of which can be serious. One of the most high-profile examples to date is Sophia Umansky, daughter of Real Housewives of Beverly Hills star Kyle Richards, who recently opened up about a dramatic side effect: hair loss.

Sophia’s story isn’t just a cautionary tale about hair—it’s a wake-up call about nutrition. When using a medication like Mounjaro, the focus shouldn't just be on eating less. It should be on eating right. In this article, we’ll explore what happened to Sophia, dive into why nutrition matters so much while on Mounjaro, and provide practical advice to ensure you're fuelling your body properly while losing weight.

Sophia Umansky’s Experience: A Nutritional Wake-Up Call

In a TikTok video posted in April 2025, 25-year-old Sophia Umansky shared a very personal update:

"I am very lucky that I have so much hair, because at the rate that I've been losing hair, I'm gonna be bald in about a week."

Her comment, while light-hearted, pointed to a serious issue. She linked her hair loss to four months of using Mounjaro, during which her appetite dropped so significantly that she wasn’t getting the nutrients her body needed.

Sophia explained that in the early stages of her Mounjaro use, she was simply trying to eat anything she could—often prioritising calories over nutritional value. As a result, her diet lacked the essential vitamins, minerals, and macronutrients necessary to support functions like hair growth, skin repair, and immune health. Since noticing the hair loss, she’s added supplements like collagen peptides, OMI hair growth peptides, and Grün vitamins, and begun using Pura D’or Hair Thinning Therapy shampoo.

Her experience mirrors that of many Mounjaro users who are caught off guard by how drastically their appetite changes, leading to unintentional undernourishment.

Why Nutrition Matters More Than Ever on Mounjaro

Mounjaro works by mimicking hormones that help regulate hunger, making it much easier to consume fewer calories. While this calorie deficit is the foundation of weight loss, it can also reduce your intake of critical nutrients if you're not careful.

The human body requires a consistent supply of nutrients to maintain basic functions. Every cell, tissue, and organ relies on these nutrients to perform essential roles. When intake drops below a certain threshold, the body begins to prioritise survival functions—like keeping your heart beating—over secondary ones like hair growth or skin regeneration.

Some of the key roles nutrients play in your body include:

• Cell regeneration and tissue repair (protein, vitamin C)
• Hair, skin, and nail health (biotin, zinc, protein, omega-3 fats)
• Immune function (vitamin D, zinc, selenium)
• Hormone regulation (healthy fats, iodine, vitamin B6)
• Muscle maintenance and energy production (protein, B vitamins, iron)

Even a shortfall in one area—such as low iron or inadequate protein—can result in fatigue, weakness, brittle nails, or hair loss. Over time, these deficiencies can accumulate, leading to more serious health concerns.

Telogen Effluvium: The Link Between Rapid Weight Loss and Hair Loss

Sophia’s experience likely reflects a condition called telogen effluvium—a type of temporary hair loss triggered by physical or emotional stress, including rapid weight loss. When the body undergoes a sudden change, such as a significant drop in calories or a disruption to nutrient intake, it may push more hair follicles into the resting phase, causing shedding and thinning.

This condition is often seen in people after surgery, extreme dieting, or illness—but it’s becoming increasingly common among users of powerful weight loss medications.

While telogen effluvium is reversible, it can take several months for hair to regrow, especially if nutritional deficiencies persist. That’s why prevention through diet is so important.

Deep Dive: The Role of Nutrition in Whole-Body Health

To truly understand the importance of nutrition while on Mounjaro, it helps to know how the body uses different nutrients:

1. Proteins

Proteins are the building blocks of the body. They support muscle repair, immune responses, enzyme creation, and hair and skin health. Without enough protein, your body may begin to break down muscle tissue for energy, weakening your body and slowing your metabolism.

Sources: Chicken, turkey, fish, tofu, lentils, Greek yoghurt, eggs, protein shakes.

2. Fats

Healthy fats aid in hormone production, protect organs, support brain function, and help absorb fat-soluble vitamins like A, D, E, and K. Avoiding fats altogether can lead to hormonal imbalances and deficiencies.

Sources: Avocado, nuts, seeds, olive oil, oily fish.

3. Carbohydrates

Carbs are your body’s preferred energy source, especially for the brain. Severely cutting carbs can lead to low energy, irritability, and poor cognitive performance. Whole grains, fruits, and vegetables are ideal choices.

Sources: Quinoa, oats, sweet potatoes, brown rice, apples, berries.

4. Vitamins and Minerals

These are essential for everything from oxygen transport (iron) to bone density (calcium, vitamin D) and nerve function (magnesium, B12). Deficiencies often go unnoticed until symptoms like fatigue, headaches, or brittle nails appear.

Watch out for: Iron, B vitamins, vitamin D, calcium, magnesium, zinc.

5. Water

Often overlooked, water is vital for digestion, detoxification, nutrient transport, and temperature regulation. Dehydration can lead to fatigue, dry skin, and slowed metabolism.

Practical Nutrition Tips for Mounjaro Users

Because Mounjaro reduces your appetite, you may only be able to eat two small meals a day. That makes it even more important to make every bite count.

Tips to maximise nutrition on limited intake:

1. Build nutrient-dense meals – Think lean protein, healthy fats, whole grains, and colourful veggies.
2. Use smoothies wisely – Blend fruits, protein powder, spinach, and nut butter for a compact, easy-to-digest meal.
3. Don’t skip meals – Even if you don’t feel hungry, aim for consistent intake to avoid nutrient gaps.
4. Supplement selectively – Consider a multivitamin, iron (if menstruating), omega-3s, or protein powder if you’re struggling to meet needs through food.
5. Limit ultra-processed foods – They may be easy to eat but provide little nutritional benefit.

Sophia’s Recovery Plan: What We Can Learn

Sophia Umansky’s approach to recovering from hair loss provides helpful takeaways:

• She introduced collagen peptides, which may support skin and hair structure.
• She used Grün vitamins and hair growth supplements to address potential deficiencies.
• She invested in topical hair care, including thickening shampoos.
• Most importantly, she became more mindful about the quality of the food she was eating.

Her experience reminds us that treating symptoms (like hair loss) should go hand in hand with addressing root causes—such as nutrient depletion.

Final Thoughts: Nourishment Over Neglect

Mounjaro is a powerful tool for those looking to lose weight and improve health, but it is not a shortcut. In fact, it makes nutrition more important than ever. Appetite suppression can easily lead to undernourishment if meals aren’t carefully planned. But with mindful eating, a focus on nutrient-rich foods, and the support of healthcare professionals, it’s entirely possible to lose weight in a way that supports—not compromises—your overall wellbeing.

If you’re using Mounjaro, don’t just track your calories. Track your nutrients. Prioritise protein. Embrace healthy fats. And remember that looking after your body from the inside out is the key to lasting success.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or medication.