Six ways to nourish your hair, muscles, nails & bones during weight loss

If you’ve made the choice to lose weight, and decided between using medications like Ozempic or Mounjaro (GPL-1), or navigating special diets, calorie counting or portion control… hopefully you are starting to see the results you want. But beneath the surface, your body could be paying a hidden price!

I’m not here to judge whether losing weight is right for you personally. But I am here for you to support your nutrition and health if you have made that decision. That’s because without the right nutrition, rapid weight loss can leave you with thinning hair, brittle nails and sagging skin. Also, more worryingly, it can silently erode your bone density and compromise your musculoskeletal health. In my clinic I see this all too often, and I tell my clients that looking slim is not always the same as being healthy and properly nourished.

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Miranda’s weight loss story

My good friend and client, who I will call Miranda, has been taking Mounjaro with huge success and has now finally reached her dream weight. However, she was deeply worried as her nails were becoming ridged, her hair was starting to fall out and the skin on her tummy had become wrinkly and saggy from the weight loss.

On my advice, Miranda started prioritising the foods below in her diet, such as more protein and collagen-rich foods, and she began taking extra calcium, magnesium, zinc, vitamins D3 and K3 to give her a boost. I saw her again a couple of months later, and her nails, hair and skin were already greatly improved, and she also felt so much better in herself. She now feels and looks her best, and her body confidence has soared.

Which nutrients will help keep you strong whilst losing weight?

Exercise, especially when losing weight is vital to keep your muscles strong and maintain bone density, however it is just as important to consume enough vitamins and minerals to maintain strong muscles, bones, skin and nails.

Here are six nutrients I recommend consuming while on a weight loss journey, and afterwards, to keep your body’s musculoskeletal matrix in tip-top shape while you shed those extra pounds.

Calcium for strong bones

Calcium is the cornerstone of bone health. During weight loss, especially if you’re cutting dairy or reducing portion sizes, your calcium intake can drop, putting your bones at risk. Women need to consume between 1,000mg and 1,300mg of calcium daily to prevent osteoporosis and the risk of bone fractures, whether they are on a weight loss journey or not.

One cup of yoghurt (226g) contains about 415mg of calcium, so it is hard to consume enough calcium while you are cutting back on your food intake. This is why you may need to take a calcium supplement if you are only eating small amounts of food every day.

My calcium food top picks: Natural yoghurt, chia seeds, silken tofu, almond butter, tahini and sesame seeds, as well as leafy greens like watercress, baby spinach and chard, as well as green veg such as kale and broccoli. Sprinkle sesame seeds over salads or blend tahini into dressings for a calcium boost that’s dairy-free and delicious.

Protein and collagen for strength and elasticity

Protein isn’t just for muscle repair, it’s vital for collagen production, which supports the structure of bones, hair shafts and nail beds and our overall musculoskeletal matrix. If you want to avoid saggy or wrinkly skin, then focus in on eating high-protein foods and those rich in collagen. Aim for 1-1.5grams of protein per kg of body weight and you can’t go far wrong.

My protein and collagen top picks: Bone broth, eggs, lentils and chickpeas and wild salmon. Sip on a warm mug of bone broth daily. It’s soothing, nourishing and packed with amino acids that help rebuild collagen.

Magnesium for strong muscles

Magnesium helps maintain bone density alongside calcium and vitamin D, supports muscle function and recovery, and contributes to healthy skin and hair. Taking enough magnesium can help with skin elasticity as it plays a role in collagen production, a protein that provides structure and firmness to the skin and helps maintain skin hydration. If you need to firm up your skin after weight loss, then prioritise magnesium as well as protein and collagen-rich foods.

My magnesium top picks: Pumpkin seeds, almonds and cashews, leafy greens like spinach and kale, bananas, dark chocolate, wholegrains and legumes.

Bone-strengthening vitamin D3

Without enough vitamin D, your body can’t absorb calcium properly, no matter how much you eat. This is why it is vital to get as much sunshine as possible. Getting enough vitamin D works alongside calcium for bone integrity and strength. It’s also linked to hair follicle health.

My vitamin D top picks: Get enough sunshine (aim for 20 minutes a day!). Eat oily fish such as mackerel and sardines as well as plenty of egg yolks. Whole milk from grass-fed cows and mushrooms exposed to sunlight also contains some vitamin D. If you’re indoors a lot or live in a cloudy climate, consider a high-quality vitamin D3 supplement, especially during the winter months.

Don’t forget vitamin K2

While calcium and vitamin D often steal the spotlight, vitamin K2 is the quiet powerhouse that ensures these nutrients do their job. K2 helps direct calcium to the bones and teeth where it belongs, rather than letting it settle in arteries or soft tissues. This is especially important during weight loss, when nutrient absorption can be compromised.

My vitamin K2 top picks: Include hard cheeses like Gouda and Edam, live yoghurt, grass-fed butter and chicken thighs. The food most abundant in K2 is natto (fermented soyabeans), which is hard to find in the UK.

Zinc to prevent brittleness

Zinc is a multitasking mineral, and it supports cell regeneration, wound healing, and the growth of strong hair and nails. It’s also crucial for maintaining bone density. So, this is a vital nutrient to optimise.

My zinc top picks: Pumpkin seeds, shellfish (especially oysters), cashews and chickpeas. Why don’t you roast chickpeas with olive oil and sea salt for a crunchy, zinc-rich snack that satisfies your cravings and supports your glow.

Round up

Weight loss should never come at the expense of your skin, nails and hair, nor your long-term bone health. By weaving these nourishing foods into your daily routine, you’ll not only feel lighter, but you’ll also feel stronger, more vibrant and beautifully resilient. Remember, your bones, hair and nails are reflections of your inner vitality. Always remember to nourish them well.

If you have had bumps along the way with your weight loss journey, and need 1 to 1 individualised nutrition support and a deep dive into your metabolic health, then be in touch with our NatureDoc clinical team to help you feel and look your best.

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Six ways to nourish your hair, muscles, nails & bones during weight loss

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Miranda’s weight loss story