Natural health: What can I do about my brittle nails?

Plus: My daughter is a power sleeper, is there something I could give her?

Brittle nails can occur during peri-menopausal changes in women. Picture: iStock

Fri, 23 Oct, 2026 - 02:00

Megan Sheppard

I’m in my late 40s and have noticed that my nails are becoming increasingly brittle. I eat well and am careful to include calcium-rich foods, such as cheese, in my diet. What else can I do?

It is worth noting that brittle nails can occur during peri-menopausal changes in women. These changes typically begin from the age of 35 onwards, and can lead to the nails being brittle, discoloured, and dull, along with splitting and peeling.

All of the B-vitamins play a crucial role in nail strength and condition — but the water-soluble B-vitamin, biotin, is my top choice for strengthening and repairing nails.

Studies have found that a daily biotin dose of 2.5mg for around five and a half months can increase nail thickness by about 25%, with a corresponding reduction in splitting and flaking.

You can buy 1000ug (1mg) biotin supplements from health stores. Take two to three tablets daily for six months for the best results.

Including healthy fats in your diet is also crucial, either by eating plenty of nuts, seeds, and oily fish or taking a good omega-3 supplement.

The good news is that any supplementation you use to help with your nails will also improve your skin and hair.

NOTE: It is worth considering certain conditions where brittle nails can be a symptom, such as autoimmune disorders, thyroid imbalance, rheumatoid arthritis, psoriasis, anaemia, nutrient deficiencies, and adrenal fatigue. If you feel that any of these conditions might be at the root of your nail issues, then make an appointment with your health practitioner to assess and/or rule out these possibilities.

My 10-year-old daughter has always been a poor sleeper. If there’s anything on her mind, it can keep her up half the night. Is there a gentle remedy I could give her?

My first suggestion is to create a wind-down routine where you sit with your daughter and have her write down or talk through thoughts that are running through her mind.

This exercise can help to “put away” ruminating thoughts for the evening, and then when revisited in the morning, they will often seem less worrying. A cool flannel on the back of her neck can also help with calming her nervous system.

Aromatherapy can work as a sensory cue — you can either choose a sleep blend or use oils such as petitgrain, mandarin, and Roman chamomile.

Excellent guided meditation, breathing, and relaxation apps are available, many of which are specifically designed for children.

Your daughter may also benefit from sound therapy such as white noise or brown noise, which can help to calm a racing mind and provide a neutral and predictable sensory anchor for her to focus on.

Sound therapy recordings can be played through a speaker at a low volume, positioned at least two metres away from her bed. Ideally, the track or app should be set to loop continuously so that an abrupt shut-off doesn’t startle her awake. Avoid using earbuds or headphones.

Check out apps such as MyNoise or BetterSleep for background noise options to help with sleep.

For guided meditations and slow-paced stories with built-in breath work exercises, consider Children’s Sleep Meditations (New Horizons) and the Calm Sleep app.