Among estrogen’s many roles in the body, its contribution to nail health is often less known. Studies have shown that 66% of women may experience brittle nails during menopause, which can be attributed to declining estrogen levels.(1) Additionally, nutritional deficiencies and age-related changes may contribute to brittle nails during the menopausal transition. However, 47% of women wouldn’t recognize brittle nails as one of the symptoms of menopause.(1)
While the esthetic appearance of nails is important, healthy fingernails protect the nail bed from environmental changes and prevent conditions like fungal infections. Treatment and protective measures, such as supplements, moisturizing cream, gloves, and hormone replacement therapy (HRT) can help keep the nails strong and prevent them from breaking easily.
What are brittle nails?
Healthy nails are smooth and shiny with tightly packed layers of cells called keratinocytes. In contrast, brittle nails are softer and uneven. Brittle nails may also have more spaces between the keratinocytes, which can be caused by dehydration, lack of blood flow, or age-related changes. Usually, brittle nails are not painful but may prevent an individual from performing certain day-to-day activities.(2,3)
Why do fingernails change during menopause?
The relationship between brittle nails and menopause is complex. Various changes occurring in the body during menopause can directly or indirectly impact nail health.
Hormonal Fluctuations
Keratinocytes contain a special protein called keratin, which keeps these cells healthy and strong. Research suggests that estrogen promotes the production of keratin. With declining estrogen levels during menopause, keratin levels also decrease, which may make the fingernails weak and brittle.(1,4)
Collagen is another protein in keratinocytes responsible for their strength and structure. Studies have shown that estrogen supports collagen production, and its deficiency may cause brittle nails.(1,4)
Nutritional Deficiencies
The body goes through certain changes during menopause that can increase the need for nutrients like iron, biotin, and vitamin B12. Women may become deficient if they don’t adequately compensate for this increased nutrient requirement through diet. In addition, as the body ages, the gut may become less effective at absorbing these nutrients from food, further increasing the risk of nutritional deficiency. (5,6) As these nutrients support the health of nails, their deficiency may weaken them.
Age-Related Changes
The likelihood of developing brittle nails rises with age, from 19% in individuals under 60 to 35% in people over 60. In addition, the nail growth rate slows by 0.5% each year, starting at 25.(2)
While the exact mechanism of age-related changes in nails is not fully understood, impaired blood flow is considered one of the leading causes. Research also suggests cholesterol sulfate in the nail plate decreases during menopause, which is crucial for maintaining nail strength.(2)
Symptoms of Brittle Fingernails During Menopause
Here are some signs of brittle nails during menopause:
Nails that are thin, soft, or prone to splitting
Peeling or flaking of the nail
A dry, brittle texture
Ridges appearing on the nail surface
Managing Brittle Nails During Menopause
While changes in fingernails are common during menopause, they aren’t inevitable. Certain methods may help with strengthening and supporting nail health and overall well-being during the transition. These methods may include the following:(2,7)
Dietary Modifications
A healthy, balanced diet is essential for overall health. The following foods may help promote nail health:
Fatty fish (such as herring, salmon, mackerel) are excellent sources of omega-3 fatty acids.
Fresh fruits are packed with vitamin C.
Eggs are a great source of protein.
Seafood is loaded with zinc that helps boost the immune system.
Nuts and seeds are rich in biotin, protein, and vitamin E, which are essential for cell growth.
Leafy greens: Green leafy vegetables are full of essential nutrients that are crucial for healthy nails.
Water-rich foods (like cucumber and watermelon): They help keep the body and nails hydrated.
Supplements
As certain nutrients decrease during menopause, it may help to supply them externally. However, not everyone experiencing brittle nails during menopause will require such nutritional aids. Individuals should consult a doctor before considering supplements.
Biotin: This is one of the most important nutrients for the nails, and its deficiency may weaken them. Biotin supports the production of keratin and keeps keratinocytes tightly packed. Studies have shown that biotin supplements may improve nail thickness and strengthen them by 25% in people deficient in this nutrient. It may take around 6 to 9 months to experience the benefits of biotin on the nails.(2)
Calcium: Calcium supplements can correct calcium deficiency, strengthen nails, and reduce ridges. However, excess calcium may contribute to heart disorders in some women, so it’s always recommended to consult a physician before starting them.
Zinc: Studies have shown that long-term treatment with zinc supplements improves brittle nails in people with zinc deficiency.
Moisturizers
Nail products containing lanolin or petrolatum act as occlusive moisturizers and seal in moisture, preventing nail dehydration. Moisturizers with alpha hydroxy acids can promote hydration in the nail bed and support its health.
Protective Measures
Gloves can help limit contact with detergents and water, which can contribute to brittle nails.
OTC Products
For some individuals, lacquers can help improve the strength of brittle nails. These products are called nail strengtheners or hardeners, as they are thought to increase keratin in the nails. Some nail hardeners may include hyaluronic acid that moisturizes the nail and cuticles. Lacquers can create a waterproof barrier and protect fingernails from physical injury. However, long-term use of these products may do more harm than good.
Nail Care Practices
Healthy nail care practices include cutting nails in a straight line and rounding the edges, leaving cuticles in place, and avoiding harsh nail polishes or removers.
Brittle nails may be a symptom of menopause, but pain or discoloration of nails may indicate an underlying problem like a fungal infection. In such cases, it’s important to consult a physician who can recommend the appropriate treatment.
Experiencing changes in your nails during menopause? Discover if HRT is right for you.
If you’ve entered the menopause transition and are struggling with brittle fingernails, you don’t have to suffer in silence. Take our brief menopause quiz to see if you’re an eligible candidate for HRT. Get started with Winona to take the first step toward feeling better.
