Brittle nails and menopause: what you need to know

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.  

Hormonal changes can also trigger a variety of menopausal symptoms, such as hot flashes, sleep problems and mood swings.

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. 

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.