Brittle nails and menopause
Nails can crack, split or break from time to time. Sometimes even down to the nail bed, which can be pretty annoying. Menopausal women in particular may experience weak or brittle nails. Why do your nails crack so easily? How can you make your nails stronger and prevent them from breaking?
I used to have strong, long nails. Since I’m in menopause my nails break all the time. They look terrible, and it’s painful as well. – Steffi (age 53)
Brittle nails are a common problem associated with normal ageing. Menopausal women in particular may experience dry, brittle nails. Brittle nails grow slower and are more prone to damage, such as breaking, splitting, dryness, longitudinal ridging and discolouration. Most people with weak nails also have a problem with dry and cracked cuticles, dry hands, or overall dry skin.
Weak nails is something you may not associate with menopause, but it is actually quite a common symptom. During postmenopause your risk of brittle nails increases. This is because after menopause your oestrogen levels are consistently low, causing you to lose even more collagen. Collagen loss contributes to skin ageing and weakened hair and nails.
Changes to nutrition can help strengthen nail growth from the inside out. Dietary supplements can give you the vitamins and minerals that might be missing from your diet. Your GP can perform a simple blood test to test whether you have any deficiencies.
What is happening in your body?
In the years leading up to menopause, your ovaries gradually produce less oestrogen and progesterone. Particularly oestrogen plays a key role in keeping your skin and nails hydrated. The lack of oestrogen in your body means that you cannot retain water in the skin and nails as effectively as before. This can leave your nails dry, brittle and weak.
As oestrogen begins to fluctuate and fall as we age, the production of collagen decreases along with it. Collagen is a vital protein in skin, hair and nails. Loss of collagen can result in the nails losing elasticity and firmness, resulting in breakage or splitting.
Hormonal changes during menopause can also affect nutrient absorption in the gut. This can inhibit the uptake of nutrients such as biotin and zinc, which are essential for nail health. And, finally, weak and brittle nails can be a sign of a health condition or be caused by certain medications.
Brittle and weak nails are just one of the many symptoms that can affect women's lives during menopause. Other common symptoms include hot flashes, sleep problems and mood swings.
What can you do?
A healthy and varied diet does not only support nail health from the inside out, it is also good for your skin and can help alleviate other menopausal symptoms. We have listed some tips to improve your diet below.
- Drink plenty of water. Drink at least 1.5 litres of water a day to keep your skin and nails hydrated.
- Eat fruits that are rich in Vitamin C. Strawberries, blueberries, and raspberries are excellent sources of Vitamin C and promote collagen production.
- Make sure you get enough essential fatty acids. Omega-3 fatty acids help moisturise your nails, giving your nail plate a shiny appearance. Foods high in omega-3 include oily fish, such as salmon and mackerel, flaxseed, walnuts and almonds. If you're not getting enough omega-3s in your diet, you may want to take an omega-3 supplement.
- Ensure your diet includes zinc and biotin. Zinc stimulates cell renewal and promotes nail growth. Biotin plays a role in the production of keratin, a protein that serves as a key building block for your nails. Beans and lentils are excellent sources of zinc. Legumes, nuts, seeds and whole grains are also rich in zinc. Foods that are highest in biotin include eggs, nuts, avocados and salmon.
- Consider taking a collagen supplement. As we get older, our bodies naturally produce less collagen. This process starts as early as in our 20s. According to the American Academy of Dermatology, women lose up to 30 percent of their collagen in the first five years of menopause. A high-quality collagen supplement with Vitamin C is a great option if you want stronger and healthier nails. Vitamin C is needed to produce collagen.
Here are some nail care tips to keep your nails healthy and strong:
- Avoid using nail polish and nail polish remover. Chemicals, such as acetone, weaken your nails.
- Take care of your nails. Cut and file your nails regularly to prevent your nails from cracking, splitting or breaking. Foods rich in keratin or calcium help strengthen brittle fingernails.
- Wear gloves when cleaning. Nails are porous and can absorb chemicals in cleaning products. Wear household (rubber) gloves to protect your hands and nails.
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What treatments can help?
During menopause not just your nails, but your whole body is going through major changes, so your nutritional needs go up. Supplements such as zinc, biotin, collagen and Vitamin C can support the overall structure and health of your nails.
Are you experiencing other severe symptoms besides brittle and weak nails? Then hormone therapy might be an option for you.
Can hormone therapy help?
Hormone replacement therapy (HRT) replaces the hormones a woman's body stops making due to menopause. HRT can be an effective way to treat severe symptoms, such as mood swings and hot flashes.
Do you suffer from other menopausal symptoms besides brittle nails? Do your symptoms bother you or prevent you from living your daily life? Have diet and lifestyle changes not been effective at managing your symptoms? Then hormone therapy might be an option for you.
Sources
- American Academy of Dermatology. (2023). Caring for your skin in menopause. https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/skin-care-during-menopause
- Bravo B, Penedo L, Carvalho R, Dal Vesco C, Calomeni M, Gapanowicz D, Kemen E, Paes R, Renke G. Dermatological Changes during Menopause and HRT: What to Expect? Cosmetics. 2024; 11(1):9 https://www.mdpi.com/2079-9284/11/1/9
- Duarte, G. V., Trigo, A. C. M., & Paim de Oliveira, M. F. (2016). Skin disorders during menopause. Cutis, 97(6), 16–23.
- Harvard T.H. Chan School of Publiec Health. (2021). Collagen. https://hsph.harvard.edu/department/nutrition/
- Zouboulis, C. C., Blume-Peytavi, U., Kosmadaki, M., Roó, E., Vexiau-Robert, D., Kerob, D., & Goldstein, S. R. (2022). Skin, hair and beyond: The impact of menopause. Climacteric, 25(5), 434-442. https://www.tandfonline.com/doi/full/10.1080/13697137.2022.2050206
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FAQ
How important is diet for nail health?
Eating a well-balanced diet rich in vitamins and minerals is crucial for healthy nails. Nutrients like biotin and zinc are especially important for strong and healthy nails. Omega-3 fatty acids help keep nails hydrated.
What supplements help strengthen brittle nails?
While a healthy diet should always be the basis, certain supplements can provide additional support to keep your nails, skin and hair healthy. Supplementing with collagen can improve the strength and elasticity of your nails, making them less prone to breaking or chipping. Biotin and zinc support the overall structure and health of your nails. Omega-3 fatty acids provide natural oils that keep nails and cuticles moisturised.
When should I see a doctor about my nail problems?
If your nail problems impair performance of daily activities, or if you have signs of an infection (redness, pus, swelling, pain), it’s time to see a doctor. The doctor can prescribe medication to treat the infection.
Can certain medications or conditions cause nail problems?
Yes, nails problems can be as sign of a health condition, such as diabetes, psoriasis or thyroid disease. Nail changes are also common during treatment with anti-cancer drugs and certain antibiotics and contraceptives.
