Symptoms Decoded: Brittle Hair & Nails + Hair Loss
- Jaime Heer, FNTP, RWS
- 22 hours ago
- 6 min read
Updated: 20 hours ago
Your hair and nails aren't just about vanity—they're actually some of your body's most honest messengers. When they're brittle, breaking, or your hair is falling out in clumps, your body is waving a red flag that something deeper is going on.
Why This Happens:
Think of your hair and nails as "luxury organs." Your body is smart—it prioritizes survival organs (heart, brain, liver) over aesthetic ones. So when your hair and nails start struggling, it's usually because your body is diverting resources away from them to handle more urgent internal issues.
Here's what's really happening:
1. Protein Deficiency & Poor Protein Digestion
Your hair and nails are made almost entirely of a protein called keratin. If you're not eating enough protein OR (and this is key) if you're not digesting protein properly due to low stomach acid and/or digestive enzyme output you're not giving your body the building blocks it needs. (This is very common, often caused by stress.)
What you might notice: Brittle nails that peel in layers, hair that breaks easily, slow hair growth, plus digestive issues like bloating, acid reflux, feeling overly full after meals, and constant carb cravings
2. Iron Deficiency
Iron carries oxygen to your cells, including your hair follicles. Without adequate iron, your follicles essentially suffocate, leading to increased shedding and weak, brittle strands.
What you might notice: Hair loss (especially at the crown), increased shedding in the shower, pale nail beds, chronic fatigue, shortness of breath, cold hands and feet, and frequent headaches
3. Thyroid Dysfunction
Your thyroid controls your metabolism—including the metabolism of your hair follicles. When thyroid function is low (hypothyroidism), hair growth slows, becomes coarse and dry, and you may lose the outer third of your eyebrows.
What you might notice: Thinning hair all over, dry/brittle texture, loss of eyebrow hair (especially outer third), ridges in nails, unexplained weight gain, chronic fatigue, feeling cold all the time, constipation, and brain fog
4. Biotin & B-Vitamin Deficiency
B vitamins (especially biotin, B12, and folate) are crucial for cell regeneration. Your hair follicles are some of the fastest-dividing cells in your body, so they need a constant supply.
What you might notice: Slow-growing weak nails and hair, premature graying, fatigue, tingling or numbness in hands and feet, brain fog, mood changes, and mouth ulcers or cracks at corners of mouth
5. Zinc Deficiency
Zinc is essential for protein synthesis and tissue growth. It also plays a role in the oil glands around hair follicles. Low zinc often shows up as white spots on nails and increased hair shedding.
What you might notice: White spots on nails, hair loss, poor wound healing (cuts take forever to heal), frequent colds or infections, acne or skin issues, and loss of taste or smell
6. Essential Fatty Acid Deficiency
Your scalp and nail beds need healthy fats to stay moisturized and flexible. Without adequate omega-3s, everything gets dry and brittle.
What you might notice: Dry flaky scalp, brittle nails that crack easily, dry rough skin all over, joint pain or stiffness, brain fog, and mood swings or anxiety
7. Chronic Stress & Cortisol Imbalance
Prolonged stress can literally push hair follicles into a resting phase (telogen effluvium), causing sudden hair loss 2-3 months after a stressful event. Stress also depletes nutrients rapidly.
What you might notice: Sudden dramatic hair loss (often 2-3 months after stress), ridges or waves in nails, difficulty sleeping, waking up anxious, afternoon energy crashes, increased belly fat, sugar cravings, and feeling "tired but wired"
8. Hormone Imbalances (Especially Perimenopause & Menopause)
This is a BIG one for women in their 40s and 50s. During perimenopause, estrogen and progesterone levels fluctuate wildly before eventually declining. Here's what happens:
Estrogen supports hair growth cycles - when it drops, more hair shifts into the shedding phase
Progesterone balances androgens - when it's low, androgens (like testosterone and DHT) become relatively higher, which can shrink hair follicles (androgenic alopecia)
Testosterone converts to DHT - this potent androgen can miniaturize hair follicles, leading to thinning, especially at the crown and hairline
Thyroid issues often emerge during this transition, compounding hair loss
What you might notice: Diffuse thinning all over, widening part line, hair loss at temples or crown, changes in hair texture, nails becoming more brittle, hot flashes, irregular or heavy periods, weight gain (especially around the middle), mood swings, and sleep disturbances
What You Can Actually Do About Brittle Hair & Hair Loss:Protein d
Nutrition:
Boost protein intake Aim for a palm sized portion of protein w/ each meal. Animal proteins are best sources as they contain all essential amino acids.
Support stomach acid with apple cider vinegar or bitters before meals to help you actually digest that protein. You can take a supplement digestive enzyme support with Betaine HCl. CLICK HERE more my favorite digestive supports.
Eat iron-rich foods like grass-fed beef, liver, dark leafy greens, and pair with vitamin C for absorption.
Load up on biotin sources: eggs (especially yolks), almonds, sweet potatoes, wild-caught salmon.
Get your zinc: oysters, pumpkin seeds, grass-fed beef.
Don't fear fat: Wild-caught fatty fish, avocados, olive oil, nuts and seeds.
Lifestyle Adjustments:
Test, don't guess: Get comprehensive labs including a full thyroid panel (not just TSH), iron panel with ferritin, B12, zinc, and a complete metabolic panel. For perimenopausal women, consider a DUTCH test to assess hormone levels and metabolism.
Manage stress like your life depends on it (because your hair does): Daily walks, breath work, adequate sleep, setting boundaries. Chronic stress makes ALL hormone imbalances worse.
Support your gut health: Remember, if your gut isn't absorbing nutrients properly, all the supplements in the world won't help. Plus, gut health directly impacts hormone metabolism.
Balance blood sugar: Insulin resistance worsens during perimenopause and can contribute to hair loss. Eat protein with every meal, minimize refined carbs and sugar.
Be patient: Hair grows slowly. It can take 3-6 months to see improvement once you address the root cause.
The hair you see falling out today reflects what was happening in your body 3 months ago.
Targeted Supplementation:
Consider working with a practitioner to determine if you need:
A quality B-complex or methylated B vitamins - Essential for cell turnover and hair follicle health. Look for one with adequate biotin (B7), B12, and folate
Vitamin C (1,000-2,000mg daily) - Supports collagen production for hair structure AND enhances iron absorption
Omega-3 fatty acids (2-3g daily of EPA/DHA) - Reduces inflammation and nourishes the scalp
Collagen peptides (10-20g daily) - Provides amino acids directly for hair and nail building blocks
A quality multi-mineral supplement - Covers trace minerals like zinc, selenium, copper, silica, and others that are crucial for hair health but hard to get in adequate amounts from food alone
Targeted minerals (if deficient): Iron or zinc picolinate at therapeutic doses based on lab work
For perimenopausal women: Consider DIM (diindolylmethane) or calcium-d-glucarate to support healthy estrogen metabolism, and adaptogenic herbs like maca or ashwagandha for hormone balance (work with a practitioner)
Important note: Minerals compete for absorption, so don't supplement individual minerals without testing first. A multimineral provides balanced amounts, while therapeutic dosing of single minerals should be done under practitioner guidance to avoid creating other deficiencies.
For Perimenopausal Hair Loss Specifically:
Consider bioidentical hormone therapy if appropriate - discuss with a hormone-literate provider
Support progesterone levels - this can help balance out androgens. I personally use Raena Progesterone on days 14-28 of my cycle. (Use code "BETTERBELLY" for 10% off!)
Reduce DHT naturally with saw palmetto, pumpkin seed oil, or green tea extract (under practitioner guidance)
Use scalp treatments that support circulation like rosemary oil or castor oil
Minimize heat styling and harsh chemicals - your hair is more fragile during this transition
Peruse my favorite supplements and get 20% off your first order:
Brittle hair and nails aren't just cosmetic annoyances—they're your body's way of telling you it needs support. Instead of reaching for expensive hair serums and nail strengtheners, look deeper. Address the nutritional deficiencies, support your digestion, balance your hormones, and manage your stress.
Your body wants to thrive. Sometimes it just needs the right tools to do it.
Ready to get to the root of YOUR symptoms? Book a functional nutrition consultation where we'll use comprehensive testing to uncover exactly what your body needs—including precision testing if needed.
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