Understanding hair and nail changes during menopause
When you think of menopause, you might think of hot flashes or changes in mood or sleep troubles? But menopause can also affect your hair and nails. Lower estrogen levels during menopause can lead to changes in hair and nail health.
Estrogen helps keep hair and nails healthy by supporting the production of a strong protein called keratin. Keratin makes the cells in our hair and nails (and skin!) stronger and more resilient. It can also help reduce damage to your hair and nails from friction. When estrogen levels drop, our bodies produce less keratin, making nails and hair weaker.
We all want to look our best, so changes in hair and nail health can be particularly challenging. For some people, this can affect daily life more than some other menopause symptoms.
Why do hair and nails become thinner during menopause?
Can menopause cause hair thinning?
As estrogen levels decrease, the amount of keratin also decreases, causing hair to grow more slowly and become thinner. Lower estrogen can also lead to relatively higher levels of androgens, a group of male hormones. Androgen hormones can shrink hair follicles. This often results in female pattern hair loss, mostly at the crown of the head. While some females may experience hair loss, most notice their hair becoming thinner.
Other factors like genetic predisposition, stress, and stressful events can also contribute to hair loss during menopause.
Does menopause cause brittle nails?
With lower estrogen and keratin levels, nails (especially fingernails) can become dry and brittle. This makes them more prone to breaking or splitting, which can be frustrating and painful. There may be other causes that lead to brittle nails, but more research is needed.
You're not alone if you're experiencing either thinning hair or brittle nails. Almost 25% of females between ages 40 and 65 report experiencing thinning hair, and another 18% report having brittle nails.*
How to strengthen hair and nails during menopause
Thinning hair and brittle nails can affect how you feel about your appearance. However, there are steps you can take to improve the quality and health of your hair and nails.
- Eat a balanced diet. There are many vitamins and minerals that are important for the health of your hair and nails. Foods with high levels of protein and essential fatty acids (omega-3 and omega-6) are especially important to support nail and hair health.
- Hair wash support. Use special shampoos and conditioners to strengthen hair. Anti-dandruff shampoos can promote hair growth.
- Give your hair a break. Tight styles like braids, ponytails, weaves, or extensions can cause traction alopecia, a type of hair loss from repeated pulling on your hair. Switching to gentler styles early on can stop the damage and help protect your hair from permanent loss.
- Consider minoxidil. For extra help with regrowth, ask your doctor if minoxidil, either topical or oral, might be a good fit for you.
- Boost nail strength. For stronger nails, consider biotin (vitamin B7) supplements and nail moisturizers. Talk to your doctor about whether supplements are right for you.
- Manage stress. Higher stress levels can cause hair loss or make it worse. Find healthy ways to manage stress that work for you.
- Avoid harsh products and treatments. Prevent hair breakage by avoiding hair dye, heat styling, and chlorine. For stronger nails, avoid gel or acrylic nails and harsh nail products and nail polish removers.
- Ask your doctor about medications. Thinning hair and brittle nails are symptoms of menopause but may have other causes. Medications and dermatologist advice can also be helpful. A comprehensive history and physical exam are essential to identify the cause.
If you’re experiencing thinning hair and brittle nails during menopause, talk to your doctor. They can help determine the cause and suggest treatment options.
*Data from Attitudes & Usage study conducted in August 2021 with 4,578 female participants ages 40-65. Funded by Kenvue.
References
Akiska, Y.M., Mirmirani, P., Roseborough, I., Mathes, E., Bhutani, T., Ambrosy, A., Aguh, C., Bergfeld, W., Callender, V.D., Castelo-Soccio, L., Cotsarelis, G., Craiglow, B.G., Desai, N.S., Doche, I., Duque-Estrada, B., Elston, D.M., Goh, C., Goldberg, L.J., Grimalt, R., ... Fu, J.M. (2025). Hair loss: An international modified delphi consensus statement. JAMA Dermatology, 161(1): 87-95. doi:10.1001/jamadermatol.2024.4593.
American Academy of Dermatology Association. (2023). Caring for your skin in menopause. Accessed 11/19/25 from https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/skin-care-during-menopause
Dakkak, M., Forde, K.M., & Lanney, H. (2024). Hair loss: Diagnosis and treatment. American Family Physician, 110(3): 243-250. PMID: 39283847
Goluch-Koniuszy, Z.S. (2016). Nutrition of women with hair loss problem during the period of menopause. Menopause Review, 15(1): 56-61. doi: 10.5114/pm.2016.58776
Gupta, A.K., Mays, R.R., Dotzert, M.S., Versteeg, S.G., Shear, N.H., & Piguet, V. (2018). Efficacy of non-surgical treatments for androgenetic alopecia: A systematic review and network meta-analysis. Journal of the European Academy of Dermatology and Venereology, 32(12): 2112-2125. doi:10.1111/jdv.15081.
Haskin, A. & Aguh, C. (2016). All hairstyles are not created equal: What the dermatologist needs to know about black hairstyling practices and the risk of traction alopecia (TA). Journal of the American Academy of Dermatology, 75(3): 606-611. doi:10.1016/j.jaad.2016.02.1162.
Le Floc’h, C., Cheniti, A., Connétable, S., Piccardi, N., Vincenzi, C., & Tosti, A. (2015). Effect of a nutritional supplement on hair loss in women. Journal of Cosmetic Dermatology, 14(1): 76-82. DOI: 10.1111/jocd.12127
Oregon Health & Science University, Center for Women’s Health. Dry or itchy skin? Nails brittle? Losing hair? Accessed 11/19/25 from https://www.ohsu.edu/womens-health/dry-or-itchy-skin-nails-brittle-losing-hair
Ramot, Y., Paus, R., Tiede, S., & Zlotogorski, A. (2009). Endocrine controls of keratin expression. BioEssays, 31(4): 389-99. doi: 10.1002/bies.200800121.
Saceda-Corralo, D., Domínguez-Santas, M., Vañó-Galván, S., & Grimalt, R. (2023). What’s new in therapy for male androgenetic alopecia? American Journal of Clinical Dermatology, 24(1): 15-24. doi:10.1007/s40257-022-00730-y.
Shapiro, J. (2007). Hair loss in women. The New England Journal of Medicine, 357(16): 1620-30. doi:10.1056/NEJMcp072110.
Springer, K., Brown, M., & Stulberg, D.L. (2003). Common hair loss disorders. American Family Physician, 68(1): 93-102. PMID: 12887115
Studd, J. (2010). Ten reasons to be happy about hormone replacement therapy: A guide for patients. Menopause International, 16(1): 44-46. doi: 10.1258/mi.2010.010001.
van Zuuren, E.J., Fedorowicz, Z., & Schoones, J. (2016). Interventions for female pattern hair loss. The Cochrane Database of Systematic Reviews, (5): CD007628. doi:10.1002/14651858.CD007628.pub4.
Zouboulis, C.C., Blume-Peytavi, U., Kosmadaki, M., Roó, E., Vexiau-Robert, D., Kerob, D., & Goldstein, S.R. (2021). Skin, hair and beyond: The impact of menopause. Climacteric, 25(5): 434-442. https://doi.org/10.1080/13697137.2022.2050206
1 comment
When will I quit losing hair and start feeling back to.normal