Nailing it!

Are you in the midst of perimenopause or post-menopause, grappling with changes in your skin, hair, and nails? You’re not alone. As a practising nutritionist, I frequently encounter women facing these concerns and I do too.

Let’s delve into the fascinating interplay between your gut health and the well-being of your skin, exploring practical steps to support your skin, hair, and nails during this transformative stage of life.

The gut and skin, the body’s largest organs, share a profound connection through their protective microbiomes. They’re the equivalent of long-time companions, working together for your well-being.

Conditions like undiagnosed celiac disease and inflammatory bowel disease can manifest in skin symptoms, such as psoriasis (scaly or inflamed skin patches), allergic dermatitis, eczema or rosacea, highlighting the intricate link between gut health and skin well-being. 

The good news is, a healthy diet can be a game-changer, reducing inflammation in both your gut and skin. A Mediterranean-style diet has shown promise in relieving skin conditions; one recent study observed a reduction in psoriasis symptoms. Additionally, plant-based diets and functional foods, such as avocado, mango, and almonds, may have beneficial effects on skin health through the gut microbiome, a 2023 study showed.

As a way of helping nutrition do its thing for your gut, combine it with some time outdoors. One recent small study of women demonstrated that exposure to sunlight/UVB therapy improved the diversity of gut microbiota. 

As your body’s largest organ, skin can reflect the turmoil and inflammatory changes you experience during perimenopause and post-menopause. The decline of oestrogen can affect skin hydration, collagen production, and its overall health, leading to dryness, itching, irritation, rosacea, and thinner, more delicate skin.

The Balance Menopause app provides a snapshot here: 46% of women attending menopause clinics experience skin issues from oestrogen loss.

Plant-based diets may just be the secret to keeping your skin vibrant and healthy via the gut microbiome. Take this gem from a 2020 review: plant-based eating fights skin ageing, thanks to vitamins A, C, and E doing their magic. These essential vitamins maximise the antioxidant potential within our cells and help eliminate harmful cell-damaging carcinogens and toxins in our bloodstream.

Or, in what’s become familiar advice from me, try basing your diet on Mediterranean-style eating. I’ve seen it help towards relieving perimenopause and menopause symptoms, and it’s no secret this diet is good for gut and skin health.

Useful Resources:

Here's a really helpful fact sheet written by the wonderful menopause-experienced doctors at Health In Menopause, all about skin, hair and nail changes in perimenopause and menopause. Find that here. 

Plus there's a great book written by Dr Mandy Leonhardt called ‘What Every Woman Needs To Know About Her Skin and Hair’.

Hair loss presents its own set of challenges in midlife. Losing hair from the scalp is common, though scientists don’t have a definitive answer as to why.

One consultant dermatologist, Dr Sajjad Rajpar, reports that 40% of women experience hair loss after menopause. Oestrogen’s role in supporting hair growth is crucial, and its decline during menopause accelerates the shrinkage of hair follicles. Plus imbalances in the hair cycle may result from stress, illness, calorie crunching, thyroid imbalance, or low iron.

Are your nails dry, and brittle, prone to splitting and breaking? Thank you, menopause. Midlife hormonal changes, particularly the decline in oestrogen, can impact nail health, appearance and strength. That’s due, in part, to reduced collagen production, which affects the integrity of the nail structure.

To support and promote healthy nails during menopause, a balanced and nutrient-rich diet is crucial. Foods rich in biotin, a B-vitamin known for its role in promoting nail strength, are a must; think eggs, nuts, seeds, and sweet potatoes. Silica, found in oats, brown rice, and leafy green vegetables, help nail flexibility and resilience.

I’m a big believer in eating my way to health and vitality—and when it comes to skin, hair and nails, food truly is the foundation. But I’m also a realist. Life gets busy, and we can’t always eat perfectly every single day.
So, to complement the nutrients and gut-supportive foods I’ve mentioned throughout this blog, here are the supplements I personally use and recommend:

HeraRise – My daily all-in-one supplement drink. It’s designed to support women in midlife and includes a broad spectrum of nutrients that benefit skin, hair and nails—plus much more. The only thing I’d add alongside it is a high-quality Omega 3 oil if you are not eating seafood regularly.

Omega 3 Oils – These are essential for healthy skin structure and elasticity. I recommend a daily dose of Omega 3 rich in DHA and EPA. You’ll find two options in my shop: a high-quality Fish Oil and a Vegan DHA.

For Eyes & Skin – I originally started taking this for its potential support with healthy ageing—but after about three months, I noticed a marked improvement in the condition of my skin, hair and nails. It’s now a firm favourite in my supplement toolkit.

For Skin, Hair & Nails – If your gut health is more of a focus, this supplement may be a better fit. It’s thoughtfully formulated with nutrients that support the gut-skin axis, including probiotics, and help nourish from the inside out.

What do I think of a collagen supplement? Take a look at my instagram post here, or on my Facebook page here.

Whichever path you choose, remember: it starts with food, but sometimes a little extra support can make all the difference.

Midlife is quite a ride, and these skin, hair and nail changes are all part of it. A healthy diet, a few relaxation tricks, and a chat with your GP about hair loss can make this phase smoother.

Remember, you're not alone, and with a bit of knowledge, you can face these changes gracefully! Feel free to ask if you have more questions or need further guidance on your wellness journey.



Please note: This information is not intended to treat, cure or prevent any disease, nor replace medical advice.