Menopause is changing your nails. Here's what to do about it

Let's talk about something that doesn't make it into most menopause conversations: your nails. Hot flashes and sleep disruption get all the attention, but nobody talks about how nails that were once strong and reliable suddenly split, peel, or break with frustrating regularity.

It's not a coincidence, and it's not poor nail care. The same hormonal shifts reshaping your sleep, skin, and energy levels are also quietly undermining the structure of your nails. But unlike some menopausal symptoms that require acceptance and adaptation, this one has solutions. Once you understand what's happening and why, you can actually reverse course.

Why menopause affects your nails

Your nails are made of keratin, the same protein that forms your hair and outer skin layer, and they're susceptible to internal changes. When your hormones shift, your nails are often among the first to signal that something's different. Think of them as an early warning system, or in this case, a very visible reminder that your body is recalibrating.

As estrogen levels decline during perimenopause and menopause, your body produces less collagen and retains less moisture. Collagen is the scaffolding that keeps everything firm and resilient, including your nails. Less of it means nails that are drier, more brittle, and frankly, less cooperative than they used to be.

Add to this a decrease in circulation, meaning fewer nutrients making their way to your nail beds, and slower cell turnover, and you've got the perfect storm for nails that grow more slowly and look less healthy when they do.

Common nail changes during menopause

The specifics vary, but certain patterns emerge consistently:

• Brittleness – Nails that once had some give now snap cleanly, often taking a chunk of the nail bed with them.
• Peeling – The nail separates into paper-thin layers that catch on everything.
• Vertical ridges – Not just cosmetic. They create weak points where nails are more likely to tear.
• Slower growth – You notice it most when you're waiting for damage to grow out.
• Dry cuticles – The skin around your nails becomes noticeably drier, sometimes painfully so.
• Changes in shape or thickness – Nails becoming flatter, more curved, or developing an unusual thickness that makes them harder to file and shape.

How to strengthen nails during menopause

The good news is that nail health responds well to targeted intervention. You're not stuck with this.

Nutrition and hydration

What you put in your body matters as much as what you put on your nails. Your nails are made of keratin, a protein, so adequate protein intake supports their structure. Aim for variety: fish, eggs, legumes, lean meat if you eat it. Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseed, help with moisture retention throughout your body, including your nails.

And yes, water. It sounds obvious, but proper hydration affects everything from nail flexibility to cuticle health. If your nails are brittle, they may actually be dehydrated. But drinking more tap water isn't necessarily the answer. Aim for filtered water with electrolytes, or even just a pinch of Celtic sea salt, to help your body absorb and utilise the hydration rather than flushing it straight through.

Topical care

This is where you can see relatively quick improvements. Cuticle oil will be your best friend. Look for formulas containing vitamin E, jojoba oil, or sweet almond oil, and apply them daily, ideally twice daily. Massage them into the nail bed and cuticle area to improve circulation while you moisturise.

Hand cream matters too, but choose carefully. You want rich, non-greasy formulas with ceramides or hyaluronic acid that actually penetrate rather than sit on the surface. Apply after every handwashing if you can.

Nail strengtheners can help, but avoid anything with formaldehyde or toluene, as both can make nails more brittle over time. Instead, look for formulas with calcium or proteins (like our patented, plant-derived Hexinal) that genuinely reinforce the nail structure. 

Tip: If you're looking for a simplified routine that addresses multiple needs at once, our Ultimate Nail Rescue combines a targeted strengthening treatment with nourishing cuticle care, specifically designed for nails that need extra support.

Protective habits

Small changes to your daily routine make a measurable difference. Wear gloves for anything involving water, cleaning products, or prolonged moisture exposure. Water is surprisingly harsh on nails as it makes them swell, then contract as they dry, which weakens the structure.

Keep your nails shorter than you might prefer. Shorter nails break less, and right now, healthy short nails beat damaged long ones. File them into a rounded or squoval shape rather than sharp squares, which create stress points at the corners.

When you do file, use a glass or crystal file rather than a metal one, and file in one direction only, no sawing back and forth. Change how you use your nails, too. Stop using them as tools for opening things, peeling labels, or prying anything open. It's a hard habit to break, but it's worth it.

If you wear polish (which we don’t recommend because nail polish remover strips your nails of hydration), give your nails breaks between applications. When you remove it, use an acetone-free remover and limit how often you strip your nails. If you've been relying on acrylics or gel to hide menopausal nail damage, be aware that these treatments can compound the problem. Read our full guide on how to recover from damaged nails after acrylics or gel that walks through the repair process step by step.

Professional treatments

A dermatologist can be helpful if over-the-counter approaches aren't cutting it. Prescription topical treatments or hormone therapy might be options worth discussing, depending on your overall menopausal symptoms and health profile.

Some women find that addressing menopause holistically, whether through HRT or other approaches, improves their nail health as a secondary benefit. It's worth having that conversation with your healthcare provider.

The path to healthier nails during menopause

Your nails during menopause are responding to real, significant hormonal changes. But what’s encouraging is that, unlike some aspects of menopause that require acceptance, this one responds to intervention.

Be patient with the timeline. You're essentially waiting for new, healthier nails to grow in, which takes months. But with consistent care, most women see genuine improvement. Your nails won't necessarily return to what they were at 25, but they can absolutely be strong, healthy, and functional again.

For a deeper look at what genuinely works to support nail growth and what's just marketing noise, read our guide: Do these nail growth tricks actually work?