8 Everyday Foods to Naturally Strengthen Brittle Nails During Menopause

5 min read

From glazed nails to the resurgence of minimalist manicures, 2025’s nail trends are bold, beautiful—and everywhere. But as many women over 50 know, how your nails look is only half the story. The more important question: how are they actually doing?

If your nails have started to feel more brittle, prone to peeling or simply not growing like they used to, you’re not alone. And now, there’s data to prove it, Google searches for “foods for nail health” have surged by 75% in the past 12 months—suggesting more women are looking beyond the nail salon and into their own kitchens for answers.

“We know that as we get older, keratin production can slow, which affects not only our hair but also our nails,” says Dr Dave Reilly, Senior Scientist at Absolute Collagen. “That’s why nourishing them from the inside out becomes even more crucial in midlife and beyond.”

The real reason your nails are changing in your 50s

According to experts, the root of the problem is often hormonal. Nails often become brittle and weak during menopause primarily due to the decline in estrogen levels. Estrogen can play a pivotal role in hydration and keratin production—the protein that forms the structure of your nails.

As estrogen drops, so too does the body’s ability to retain moisture, leading to dehydration, dry skin, and nails that are more prone to breakage. Compounding this, the decline in keratin production results in thinner, weaker nails that grow more slowly and are more susceptible to splitting. Add to that reduced circulation, and nutritional shortfalls in iron, protein and biotin, and it’s no surprise that many women find their nails in a more fragile state than before.

However, that shouldn’t stop us from nourishing our nails from the inside out. These eight everyday foods are your new beauty staples for stronger, healthier tips.

How to Strengthen Brittle Nails Naturally

While glossy nails may start at the salon, lasting strength begins in your kitchen. Yes, some of the most effective remedies are sitting on your plate. Packed with essential vitamins, minerals, and healthy fats, these everyday foods can help restore hydration, boost keratin production, and support stronger, smoother nails from the inside out.

1. Eggs – a protein-rich powerhouse for nail structure

Eggs have long been revered as a post-workout staple, but their benefits go far beyond muscle repair. Packed with high-quality protein and biotin (vitamin B7), eggs help fuel keratin production—the protein your nails are actually made of.

“Biotin deficiencies are often linked to brittle nails,” explains Dr Reilly. “Incorporating eggs regularly can help support healthy nail growth and reduce breakage.”

Try adding a poached egg to your morning avocado toast or boiling a few to keep in the fridge for quick salads and snacks.

2. Salmon – for deep hydration and growth

Oily fish like salmon are rich in omega-3 fatty acids, which play a critical role in moisturising your nails from within. These healthy fats are anti-inflammatory, helping to nourish your nail bed and reduce brittleness.

Salmon also provides lean protein and vitamin D—two key nutrients in maintaining healthy nail and bone density, particularly after menopause when levels tend to decline.

For a balanced, nail-friendly dinner, pair grilled salmon with roasted vegetables and quinoa, or try it flaked cold into a salad with lemon and dill.

3. Spinach – your leafy green nail defender

Spinach might be humble, but it packs a serious nutritional punch. Rich in iron, folate, and vitamins A and C, it helps strengthen fragile nails while preventing common signs of deficiency—such as vertical ridges or frequent breaks.

Iron is particularly important for women over 50, many of whom may experience mild anaemia post-menopause. “Iron deficiency can impact blood flow to the nail matrix, impairing growth and resilience,” notes Dr Reilly.

Stir a handful of baby spinach into soups, stews or even morning smoothies. It cooks down quickly and blends well into most dishes.

4. Nuts – the perfect nutrient-dense snack

Walnuts, almonds and cashews are more than just a convenient snack—they’re brimming with essential fatty acids, vitamin E, and zinc. These nutrients support not only nail strength but also the health of the surrounding cuticle and nail bed.

“Zinc plays a key role in tissue growth and repair,” says Dr Reilly. “And vitamin E helps protect the nail matrix from oxidative stress, which can lead to breakage.”

Keep a small jar of mixed nuts in your handbag for an on-the-go boost, or sprinkle some over your morning porridge for an added crunch.

5. Sweet potatoes – nature’s nail conditioner

Sweet potatoes are rich in beta-carotene, a plant compound the body converts into vitamin A. This vitamin is vital for cell turnover, helping to keep nails hydrated and prevent them from becoming dry or flaky.

“Vitamin A also supports the growth of strong, healthy keratin cells,” Dr Reilly explains. “It’s one of the unsung heroes when it comes to beauty from within.”

Swap sweet potatoes into your usual weeknight meals—roast wedges with rosemary, mash them with olive oil, or cube them into a hearty lentil stew.

6. Avocados

Avocados are rich in a wealth of beneficial nutrients, including vitamin E, B vitamins, oleic acid, lutein, folate, and heart-healthy monounsaturated fats—all of which play a vital role in nail health.

The vitamin E content helps promote stronger, faster-growing nails while adding a subtle natural sheen—no polish necessary. Meanwhile, the healthy fats help keep nails hydrated and less prone to brittleness.

Versatile and flavourful, avocados are an easy addition to everything from toast to smoothies.

7. Beef Liver

Perhaps a more unexpected addition to the list, beef liver is a nutritional powerhouse when it comes to nail health. It’s particularly rich in biotin—a B vitamin essential for the body’s production of keratin, the structural protein that forms both nails and hair.

As keratin is protein-based, a diet rich in high-quality protein is key to supporting nail strength and growth. A 100g serving of cooked beef liver provides around 31 micrograms of biotin, which exceeds the recommended daily intake for most adults.

While it might not be everyone’s favourite, this nutrient-dense food offers serious benefits for brittle nails.

8. Sunflower Seeds

Sunflower seeds may be small, but they pack a serious punch when it comes to nail support. Rich in essential nutrients like copper, zinc, manganese, vitamin B6, vitamin E, and a range of B-complex vitamins, they’re particularly valued for their high magnesium content.

Magnesium plays a crucial role in maintaining healthy nails by supporting protein synthesis and aiding the activation of vitamin D in the body. Including magnesium-rich foods like sunflower seeds in your diet can help promote smoother, stronger nail growth over time.

Nail the basics, naturally

Ultimately, healthier nails start from within. For women over 50, who may be navigating shifts in hormone levels and nutrient absorption, it’s worth taking a closer look at what’s on your plate.

“Prioritising whole foods, rich in the vitamins and minerals that support keratin production, can have a noticeable effect—not just on your nails, but on your hair, skin, and overall vitality,” says Dr Reilly.

And perhaps best of all? No acetone or appointments required.

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