What your nails are telling you about your health
Do your nails keep breaking no matter what you do?
Have you noticed ridges, peeling, slow growth or that washed-out look that no amount of polish can hide?
As we head into the Christmas season, many people are thinking about looking their best. Strong nails, glossy hair and healthy skin aren’t just about appearance. They’re signs that your body is nourished, balanced and thriving from the inside out.
So what might your nails be trying to tell you?
These small signs often show much more than cosmetic issues. They’re gentle indicators of what’s happening inside your body. Your body is a genius at telling you what is going, just sometimes we’re not quite so genius at interpreting what it’s trying to tell us. Here we’re helping you to understand the messages so that you can make simple changes to help you feel more energised, clearer in your thinking and more resilient through winter. And have some amazingly beautiful nails – whether you choose to paint them or not.
1. Low nutrient intake
Nails grow from cells that divide rapidly, which means they need a steady flow of nutrients. When you’re low in certain vitamins or minerals, your nails are often the first place to show it.
Common questions people ask include:
Why do my nails keep breaking? Why are they so brittle? Why do I have ridges?
These are often linked to low levels of:
- Iron
- Zinc
- Biotin
- Protein
- Omega-3 fats
Iron deficiency, for example, is one of the most common reasons for thin, weak, spoon-shaped nails. Zinc helps repair and grow nail tissue. Biotin (think eggs) supports strength and smoothness. Omega-3 fats (fatty fish, olive oil and avocadoes) keep the nail bed hydrated.
The challenge at this time of year is that meals become irregular and snacks become sugary. These choices crowd out the nutrient-dense foods your nails rely on.
Small shift: add a palm-sized portion of protein to every meal and a spoonful of healthy fats. This alone can make a noticeable difference within weeks.
2. Gut health and poor absorption
Even if you eat well, you might not absorb nutrients effectively. Your gut is where nails are built from the inside out.
Signs of poor absorption include:
- Pale nails
- Slow-growing nails
- Peeling edges
- Recurring deficiencies even with supplements
Why does this happen? Your gut lining may be inflamed or stressed by:
- Antibiotics
- High sugar intake
- Alcohol
- Low digestive enzymes
- Hidden intolerances
- Chronic stress affecting stomach acid
These prevent nutrients from being absorbed properly, so your nails simply don’t get what they need. When someone tells me “I eat well but I still don’t look or feel healthy”, this is often the missing piece.
Small shift: eat slowly, chew thoroughly and include a fermented food daily to support the gut microbiome. Those billions of bugs should be your best friends and treated to as many gifts as your tastebuds this festive season!
3. Thyroid health
Your thyroid is the car engine of your body. If it’s running too fast (hyperthyroidism), you literally run hot, but if it’s running too slowly (hypothyroidism), then you literally run cold as you aren’t making enough energy to keep you warm, or allow your cells to grow fast enough. This means that hypothyroidism can show up early in your nails.
People often ask, “Why are my nails so dry?” or “Why does my hair look dull even when I look after it?”
Low (slow) thyroid function slows down how quickly cells are renewed in the nail bed, which leads to:
- Dry, brittle nails
- Slow growth
- Thickened cuticles
- Hair that looks flat or lacks shine
If you’re also experiencing low energy, cold hands or difficulty losing weight, it may be worth checking your thyroid.
4. Blood sugar imbalances
One of the most overlooked factors in nail and hair health is having stable blood sugar levels.
When your blood sugar swings wildly, you produce more stress hormones. This pulls nutrients away from “non-essential” places like nails and hair, and towards emergency systems. Over time, this leads to breakage, ridges and dullness.
December can be especially challenging with:
- Chocolates everywhere
- Big meals
- Long gaps between eating
- Sugary drinks
- More alcohol
Your nails quietly take the hit.
Small shift: pair carbs with protein or healthy fats to smooth out that blood sugar curve. This helps you feel steadier and more energised through the day.
5. Immune function and winter wellness
Your nails can highlight when your body is fighting infections… When there’s only so many nutrients to go round, the body prioritises fighting off the bad guys rather than keeping your talons in tip top shape or strength.
If you’ve been getting ill often, nails may appear:
- Pale
- Thin
- Slow to grow
Supporting your immune system now can help you feel more resilient in the run up to Christmas and into the new year.
Bringing it all together
Your nails are a subtle yet powerful reflection of what’s going on inside your body.
They’re asking:
- Are you absorbing nutrients well? Or are you too stressed for your digestion to be working optimally
- Are you supporting your gut? Or just hoping that it will figure out
- Are your blood sugars stable? Or are the foods you’re eating making your energy (and therefore stress levels) peaking and plummeting?
- Are you eating enough protein, zinc, iron and omega-3s? It’s pretty hard, so you do need to concentrate on these. Are maybe test to see what your iron and omega-3 levels are.
- Is your thyroid balanced? Or do you generally feel the cold
- Are you running low on energy because your body is constantly trying to keep up? Energy is not just for Christmas…!
The good news is that these are all achievable with small, consistent changes to what you do normally every day anyway.
Your body responds beautifully when you give it what it needs. It’s called being in balance, or homeostasis, the body’s favourite place.
So… if you want healthier nails this Christmas, think less about polish and more about nourishment.
When your health is optimal, everything on the outside (including your hair, skin AND nails) can’t help but shine too.
Frequently asked questions about nail health and nutrition
What do brittle nails say about your health?
Brittle nails can be a sign of low protein intake, nutrient deficiencies (such as iron or zinc), high stress, or poor nutrient absorption through the gut.
Can nutrition really improve nail health?
Yes. Nails are made from protein and rely on a range of nutrients to grow and stay strong. Supporting nutrition from the inside often leads to noticeable improvements over time.
How long does it take to see changes in nail health?
Because nails grow slowly, changes usually appear after several weeks to a few months of consistent nutrition support.
Are white spots on nails a deficiency?
White spots can be linked to minor trauma, but recurring spots may indicate mineral imbalance or stress. A nutrition review can help identify possible causes.
Do supplements fix weak nails?
Supplements can help in some cases, but they’re most effective when paired with proper digestion, balanced nutrition, and stress support.
Should I be worried about changes in my nails?
Not necessarily — but changes are worth paying attention to. Nails provide useful feedback about what’s happening inside the body.