We’re all about equipping you with the know-how to understand your symptoms, and we especially emphasize the specific, tangible ways to manage them. Our goal is to empower YOU to take charge of your menopause journey, starting today.
A quick note about product recommendations…Elektra Health is not paid to feature any products. We just like them and think you might too, though we can’t guarantee any results.
Although there’s no hard and fast evidence directly supporting the benefits of physical movement on nail quality, exercises such as yoga have been shown to help manage stress and lower cortisol, which supports overall hormonal health. In order words, it can’t hurt! And it may, in a roundabout way, even help.
Nutrition & Diet
Fill up on good-for-you fat
Essential fatty acids, such as those found in almonds or avocado, are super important for nail strength.
Incorporate iron-rich foods
Animal-based products such as oysters and beef are chock-full of iron, as are plant-based foods such as raisins, lentils, kidney beans, and tofu. If you find that you’re still deficient (many of us are), consider a supplement…more on that below.
Don’t forget about biotin
Call it what you want — biotin, vitamin B7 — but we need it. 30 mcg daily, to be exact. Good news: one large egg contains up to 83% of our daily recommended intake. Salmon and pork are also decent sources.
To naturally increase your stores of collagen, sip bone broth or eat gelatin/bone cartilage from beef, pork, lamb, chicken, or fish — this can work wonders on our nails AND hair.. A win-win!
Please note, supplement studies show improvement only after several months of taking, so you can’t expect results overnight.
Hydrate, hydrate, hydrate!
It sounds obvious, but we had to say it. It’s SO important to hydrate from the inside out to support nail health. You’re drinking enough water when your urine is pale and clear!
Lather on the cream
We want a good-quality hand cream containing vitamin E. Coconut oil is also great for massaging into cuticles to help grow hydrated, healthy nails — plus, it has added anti-yeast properties to prevent fungal infections, especially for those with diabetes.
Give those nails a break from polish!
Especially gel and acrylic.
Avoid harsh nail polish removers
Products containing acetone will dehydrate nails even further.
Glove it up
Always, always, always use rubber gloves when washing dishes (your skin will thank you, too!).
Supplements & Over-the-Counter Solutions
Supplements and over-the-counter solutions may be effective in supporting your nail health…if you choose wisely. We recommend consulting with your healthcare provider first to ensure you’re using something with optimal efficacy and safety (i.e. backed by clinical research) or consulting with Elektra’s providers. Here’s a quick primer from our team on how to go about selecting high-quality supplements.
If you’re not getting sufficient collagen from food sources (bone broth, gelatin, bone cartilage), consider taking it in supplement form to support skin elasticity, nail, and hair health. HUM’s product has the added bonus of hyaluronic acid and Vitamin C as well. We’ve also used these products from Vital Proteins and this one from Great Lakes Wellness.
Hyaluronic acid in oral supplement or topical form can help boost hydration.
Biotin & calcium
Both biotin and calcium can be taken in supplement form to strengthen nails and reduce ridges. Or try this supplement containing seaweed, biotin, and more.
Hormone replacement therapy (HRT) is not prescribed for brittle nails alone; however, supporting nail health can be an indirect benefit of the treatment since it supports and balances out estrogen levels.
Not sure if HRT is for you? Our full guide answers all your questions on what it is, how it works, who it’s best for, and why there’s so much controversy around it.
Non-hormonal medications are not usually prescribed for brittle nails alone. Instead, they’re used to treat separate medical issues that may be leading to dry, brittle nails, such as hypothyroidism.
If we’re talkin’ over-the-counter, then there are a few nail strengtheners containing pistacia lentiscus and hyaluronic acid that have been shown to help strengthen brittle nails. SI-Nails is a great example.
We’re always keeping an eye out for emerging research and the latest clinical studies. Subscribe to our weekly Elektra Digest for the latest, science-based info direct to your inbox. Something work well for you that’s not listed here? We want to hear it! Shoot us a note at [email protected]. (We’re human, promise.)
Pro tip #2
Bone broth may be ALL the rage these days, but the art of making soup from slow-simmered bones has been used for medicinal purposes for centuries. It tastes great and packs in a nutritional punch courtesy of collagen, which may help support nail, bone, and joint health. Plus, it’s super easy to make at home.
Pro tip #3
While it’s well established that dry, brittle nails are associated with lower estrogen levels during menopause, it can also be a sign of hypothyroidism. That’s why it’s SO important to communicate this symptom to your healthcare provider (or Elektra!) and ask if you should be screened for thyroid issues.
Disclaimer: This information is for general educational purposes, and should not be used as a substitute for medical advice, diagnosis, or treatment of any health condition or problem.
As with anything you put into your body, taking dietary supplements can also involve health risks. You should consult a medical professional before taking supplements and inform your doctor about any supplements, as well as any medications you already take, since there may be interactions.
Helpful? Share the wealth!
Share with a friend who deserves evidence-based expertise & solutions.