Why do fingernails become brittle with age – and what can you really do about it?
- Norman Reffke
- 6 days ago
- 23 min read
While you're making your morning coffee, it happens again: a fingernail tears, even though you were being so careful. What used to be strong and resilient now seems as thin as paper and breaks at the slightest pressure. If you're wondering why your nails aren't as robust as they used to be and what really helps – then you've come to the right place.
Brittle fingernails are not an inevitable consequence of aging, but rather a complex interplay of biochemical changes, nutrient supply, and external influences. The good news: With a proper understanding of the causes and targeted measures, you can significantly improve your nail health and stabilize it in the long term.
The biochemical basics: What happens to your nails over time?
To understand why nails become more brittle with age, we need to look at their unique structure. Fingernails consist of approximately 80-90% keratin, a fibrous structural protein arranged in several layers. Between these keratin layers are lipids (fats) and water, which provide flexibility and resilience.
With increasing age, this finely tuned architecture changes on several levels. Keratin production in the nail matrix – the area beneath the cuticle where new nail tissue is formed – slows down noticeably. At the same time, the quality of the keratin proteins produced decreases. While young nails contain about 18% water, this percentage often drops to 12-15% in older people. This seemingly small change has dramatic effects on the properties of the nails.
The nail plate's lipid metabolism also changes. The natural lipids, which act as an internal plasticizer, decrease, and their composition shifts unfavorably. The result: The nail becomes more brittle, less elastic, and more prone to cracks and breaks.
🧠 Reflection question: Can you remember when you first noticed that your nails had changed? What were the first signs you noticed?
The keratin structure in detail: Why structure is everything
Imagine your fingernails as a fascinating layered structure – similar to plywood, only much more complex. The top layer, the dorsal plate, is particularly dense and hard. Beneath it lies the middle layer (intermediate plate), which makes up the majority of the nail's thickness. The bottom layer, the ventral plate, is softer and more flexible.
This three-layered structure only functions optimally when all components are perfectly coordinated. With age, the distribution of keratin fibers often becomes uneven. The protein fibers, which normally run parallel, become wavy and disordered. This creates weak points where the nail breaks more easily.
It becomes particularly problematic when the connections between the layers weaken. Then the nail layers can separate from each other – a phenomenon dermatologists call onychoschizia. You might know this as the typical "chipping" of the nail tip.
Water and fat content: The invisible nail factors
Water is far more important for your nails than you probably think. It not only acts as a softener but also allows the keratin molecules to move freely against each other. With optimal water content, your nails are elastic enough to cushion impacts, yet strong enough to fulfill their protective function.
With age, the nails' ability to bind and retain moisture decreases. The so-called water-binding capacity is reduced by approximately 20-30%. This loss is not merely superficial, but affects the entire nail structure, extending into the deeper layers.
The lipid layer between the keratin fibers acts as a natural protective film. These lipids consist mainly of ceramides, cholesterol, and free fatty acids – a composition similar to that of our skin barrier. With age, the nail matrix produces less of these protective lipids, making the nail more susceptible to dehydration and mechanical damage.
Did you know? Your fingernails don't grow at the same rate. The middle finger usually grows the fastest (about 3.5 mm per month), while the little finger grows the slowest (about 2.5 mm). As you age, growth slows down by about 25-30%.
Internal factors: How your body affects your nail health
The health of your nails reflects your overall health. While external factors can cause visible damage, it is often internal processes that determine long-term nail quality.
Hormonal changes: The invisible conductors
Hormones play a crucial role in nail formation, even though this is often overlooked. Estrogen, for example, promotes collagen production and improves blood flow to the nail matrix. In women, the estrogen deficiency after menopause often leads to thinner, more brittle nails.
But other hormones are also involved: Thyroid hormones regulate the metabolism of nail-forming cells. In cases of hypothyroidism, the nails often become thick, grow slowly, and yellowish. Hyperthyroidism, on the other hand, makes them thin and brittle. Insulin influences nutrient absorption in the nail cells, while cortisol inhibits protein production in cases of chronic stress.
Of particular interest is the influence of the growth hormone IGF-1 (Insulin-like Growth Factor). This hormone declines continuously with age and is largely responsible for the regenerative capacity of all tissues – including nails.
Blood circulation and microcirculation: The supply routes to your nails
The nail matrix is one of the most metabolically active tissues in the human body. Here, cells divide continuously and produce new nail tissue. This intensive activity requires an optimal supply of oxygen and nutrients via the blood.
However, with increasing age, microcirculation and capillary density in the fingertips deteriorate. The fine blood vessels that supply the nail matrix become less permeable to nutrients and less efficient at removing metabolic waste products.
This reduced blood flow has several consequences: The nail-forming cells receive fewer amino acids for keratin production, fewer vitamins and minerals for enzymatic processes, and less oxygen for energy production. The result is weaker, slower-growing nails.
Factors such as smoking, diabetes, cardiovascular disease, or chronically cold hands further exacerbate this problem. Taking certain medications, especially beta-blockers or circulatory inhibitors, can also impair nail health.
Nutrient deficiencies: The frequently overlooked causes
Nutrient deficiencies often develop gradually and first become apparent in rapidly growing tissues such as hair and nails. The following deficiencies are particularly critical:
nutrient | Function for the nails | Deficiency symptoms | Frequency in old age |
Protein/Amino acids | Keratin building block | Soft, thin nails | 15-20% |
Biotin (Vitamin B7) | Keratin synthesis | Brittle, splitting nails | 10-15% |
iron | Oxygen transport, cell division | Spoon-shaped, brittle nails | 25-30% (women) |
zinc | Protein synthesis, wound healing | White spots, slow growth | 20-25% |
silicon | Connective tissue strength | Thin, flexible nails | 40-50% |
Vitamin C | Collagen formation | Tears at the edge of the nail | 10-20% |
Protein is the most important building block for your nails. An adult needs about 0.8-1.2g of protein per kilogram of body weight daily – older people even up to 1.5g due to their reduced ability to absorb it. Sulfur-containing amino acids like cysteine and methionine are particularly important, as they are directly incorporated into the keratin structure.
✅ Mini-exercise: Keep a food diary for one week and note your protein sources. Pay particular attention to sulfur-rich foods such as eggs, fish, legumes, and nuts. Are you consuming sufficient amounts?
External influences: The underestimated nail stress factors
While internal factors create the foundation for healthy nails, it is often external influences that cause visible damage. These factors usually act over years, and their effects only become apparent over time.
Water: Friend or foe of your nails?
Water has a paradoxical effect on your nails. On the one hand, they need moisture to remain flexible. On the other hand, too much contact with water can soften and weaken them. The problem lies in the constant alternation between wet and dry.
When your nails absorb water, they swell and become softer. As they dry, they contract again. This constant change in volume leads to microscopic cracks in the nail structure. After years of repetition, these tiny damages accumulate into visible problems.
Hot water and prolonged contact with water are particularly problematic. People who work extensively with water – hairdressers, nurses, cooks – often show characteristic nail changes: the nails become soft, split at the edges, and develop longitudinal ridges.
Temperature plays a crucial role. Hot water opens the nail structure more, allowing for faster moisture loss during subsequent drying. This process is similar to what happens to hair – it too is damaged by frequent hot washing.
Chemicals in everyday life: The invisible enemies of nails
Modern households are full of chemicals that can damage your nails without you even realizing it. Cleaning products often contain harsh surfactants that dissolve the nails' natural lipid layer. Disinfectants, which have become more common since the pandemic, contain alcohol, which is extremely drying.
Nail polish removers containing acetone are particularly problematic. Acetone is a strong solvent that not only removes nail polish but also dissolves the natural oils from the nail plate. A single use is usually harmless, but regular use can cause lasting damage to the nails.
Even seemingly harmless substances can become problematic. Lemon juice, often touted as a natural cleaner, contains acids that can damage the nail structure with frequent contact. Even pH-neutral soaps can impair the natural protective layer if used excessively.
Practical tip: Pay attention to the so-called "onion peel rule" when it comes to your nails. If the nail tip peels off in thin layers, this is often a sign of chemical damage or extreme dryness.
UV radiation and mechanical stress
UV radiation damages not only the skin but also the nails. This high-energy radiation can alter protein structures and cause oxidative stress. People who work outdoors a lot or sunbathe intensely often show yellowing and increased brittleness of their nails.
Mechanical stress is another important factor. This includes not only obvious traumas such as bumps or bruises, but also everyday activities: opening cans, typing on a keyboard, playing instruments, or sporting activities.
Repetitive microtraumas are particularly harmful – small, recurring stresses that may seem harmless individually, but can cause significant damage over time. Constantly tapping on touchscreens, scratching, or using nails as tools adds up over the years.
🔍 Observation exercise: For one week, note when and how you use your nails as "tools". You'll be surprised how often this happens unconsciously!
Interpreting symptoms correctly: When are they simply age-related changes?
Not every nail change is problematic or requires treatment. It is important to distinguish between normal signs of aging and serious illnesses in order to react appropriately.
Normal age-related changes vs. symptoms of illness
Normal age-related changes develop slowly and usually affect all nails equally. These include:
Longitudinal grooves running from the base of the nail to the tip
Slight thickening or thinning of the nail plate
Slower growth
Slight yellowing
Increased fragility
Matte surface
Changes become a cause for concern if they occur suddenly, affect only individual nails, or are accompanied by other symptoms. Warning signs include:
Severe discoloration (green, black, brown streaks)
Deep transverse grooves (Beau lines)
Detachment of the nail plate from the nail bed
pain or inflammation
Severe thickening of individual nails
Spoon-shaped deformations
dot-like pits
Recognizing and differentiating nail fungus
Nail fungus (onychomycosis) is particularly common among older people and is often mistakenly dismissed as a normal sign of aging. Approximately 20-30% of people over 60 are affected, and this figure rises to as high as 50% for those over 70.
Typical signs of nail fungus are:
Yellowish-brownish discoloration, usually starting at the edge of the nail.
Thickening and deformation of the nail plate
Crumbly, crumbly consistency
Detachment from the nail bed
Often multiple nails are affected, especially on the feet.
Sometimes accompanied by athlete's foot
Distinguishing between nail fungus and age-related changes can be difficult. If in doubt, a professional diagnosis should always be sought, as untreated nail fungus can spread and infect other people.
Thyroid problems and other systemic diseases
Nails are often the first indicator of systemic diseases. The thyroid gland plays a particularly important role in this:
Hypothyroidism (underactive thyroid):
Thick, slow-growing nails
Yellowish discoloration
Brittleness and grooving
Often accompanied by fatigue, weight gain, dry skin
Overactive thyroid (hyperthyroidism):
Thin, fast-growing nails
Detachment from the nail bed (onycholysis)
Often accompanied by nervousness, weight loss, and heart palpitations.
Other systemic diseases that can manifest in the nails:
Iron deficiency: Spoon-shaped nails, paleness of the nail bed
Diabetes: Slow healing, increased susceptibility to infection
Cardiovascular diseases: Bluish discoloration, clubbed nails
Liver or kidney disease: Whitish discoloration, Terry nails
Autoimmune diseases: Pinpoint pitting, oil spots
Medical note: If you notice sudden or significant changes in your nails, don't hesitate to consult a doctor. Nails can provide important clues about your health, which should be recognized and treated early.
Scientifically sound nursing methods
Nail care has evolved in recent years from purely cosmetic approaches to scientifically sound methods. Modern research shows which care measures are actually effective and which are merely marketing promises.
The basic principles of effective nail care
Effective nail care is based on three pillars: protection, strengthening, and repair. These principles must be coordinated and applied long-term to achieve visible results.
Protection principle: Protection from harmful influences is the most important preventive measure. This includes wearing gloves when doing housework, using protective coatings in areas subject to heavy wear and tear, and avoiding aggressive chemicals.
Strengthening principle: The nail structure is strengthened through the targeted application of restorative substances. Protein treatments, keratin therapies, and the application of hardening lacquers with bioactive components have proven effective.
Repair principle: Already damaged nails require special repair treatments. These involve the use of substances that penetrate the nail structure and can repair damage from the inside out.
Moisturizing care: More than just hand cream
Proper nail care goes far beyond simply applying hand cream. Nails need special active ingredients that can penetrate deep into the keratin layers.
Hyaluronic acid is one of the most effective moisturizers. This naturally occurring substance can bind up to 1000 times its weight in water. In its low molecular weight form, it can penetrate the nail plate and retain moisture there.
Ceramides restore the natural barrier function of the nail. They fill the spaces between the keratin fibers and reduce moisture loss. Studies show that regular ceramide applications can improve nail flexibility by up to 40%.
Urea acts as a penetration enhancer and moisture binder. In concentrations of 10-20%, it can significantly increase the nails' ability to absorb other active ingredients.
For optimal results, apply in the evening after washing your hands. Gently massage the active ingredients into the nail plate and surrounding tissue. Allow at least 20 minutes for the product to take effect before removing any residue.
Professional treatment approaches
Modern nail salons and dermatological practices now offer treatments that go beyond mere cosmetics and have a therapeutic character.
Keratin sealing: This treatment infuses highly concentrated keratin into the nail structure. The protein is transported deep into the nail plate using special techniques (usually heat or electrical impulses). The effect lasts approximately 4-6 weeks and can measurably increase nail strength.
Calcium chloride baths: Calcium is essential for nail strength. Professional calcium baths can achieve a demonstrable hardening effect. The treatment is usually carried out as a series of 5-10 sessions.
Laser therapy: Low-level laser therapy (LLLT) can improve blood circulation in the nail matrix and stimulate nail growth. This treatment is primarily used for pathologically altered nails, but also shows positive effects in age-related changes.
💡 Practical exercise: Start with a simple nail massage: 2 minutes daily, circular motions around each nail with a high-quality nail oil. Consciously feel how the blood circulation improves and the nails become softer.
Nutrition and micronutrients: The building blocks of healthy nails
Nutrition forms the foundation for healthy nails. Since nails are formed from what we eat, targeted nutritional strategies can sustainably improve nail quality.
Proteins: The structural foundation
Nails consist of approximately 80-90% protein – more precisely, keratin, a special structural protein. Your body needs all essential amino acids in sufficient quantities to produce high-quality keratin.
Sulfur-containing amino acids are particularly important:
Cysteine: A direct building block of keratin, responsible for the disulfide bridges that give the nail its strength.
Methionine: precursor of cysteine, important for keratin synthesis
Taurine: Stabilizes protein structure and protects against oxidative stress
High-quality protein sources for nail health:
Groceries | Protein per 100g | Special advantages |
eggs | 13g | Complete amino acid profile, high bioavailability |
Salmon | 25g | Omega-3 fatty acids, vitamin D |
Quinoa | 14g | Plant-based complete protein, gluten-free |
lenses | 9g | Rich in iron and zinc |
almonds | 21g | Vitamin E, healthy fats |
Greek yogurt | 10g | Probiotics, calcium |
Protein quality is more important than quantity. A biological value above 100 (as with eggs) means that the body can use the protein very efficiently to build its own proteins.
Micronutrients in detail: What really works
Biotin (Vitamin B7): Biotin is probably the best-known "nail vitamin." It acts as a coenzyme in keratin synthesis and is essential for cell division. Studies show that supplementing with 2.5 mg of biotin daily can increase nail thickness by an average of 25%.
Natural sources of biotin: organ meats (especially liver), eggs (the yolk!), nuts, seeds, avocados. Interestingly, raw egg whites contain avidin, which binds biotin and prevents its absorption.
Silicon: Silicon is an often overlooked but extremely important micronutrient for nail health. It strengthens connective tissue and improves the cross-linking of collagen and keratin fibers. The organic form (silicic acid) is best absorbed.
Foods rich in silicon include whole grains (especially oats), nettles, bamboo, diatomaceous earth, and green beans. However, the bioavailability of silicon from food is limited, so supplementation may be advisable in cases of deficiency.
Zinc: Zinc is involved in over 300 enzymatic reactions, many of which are relevant for nail formation. It regulates cell division, supports protein biosynthesis, and has antioxidant properties.
Zinc deficiency often manifests as white spots on the nails (punctate leukonychia), slow growth, and increased brittleness. The recommended daily dose is 8-10 mg, but therapeutic doses of 15-30 mg may be necessary in cases of deficiency.
Iron: Iron deficiency is one of the most common nutrient deficiencies worldwide and often first manifests itself in the nails. Typical symptoms include spoon-shaped deformities (koilonychia), paleness of the nail bed, and increased brittleness.
Plant-based iron (from legumes and leafy green vegetables) is better absorbed when combined with vitamin C. Inhibitors of iron absorption include tannins (from tea and coffee) and calcium.
Important note regarding supplementation: More is not always better! Some micronutrients can be harmful in high doses or inhibit the absorption of other nutrients. A blood test before supplementation is recommended.
Antioxidants and secondary plant compounds
Oxidative stress is one of the main causes of premature aging – including of the nails. Antioxidants protect the nail-forming cells from free radicals and support the repair mechanisms.
Vitamin C: Essential for collagen synthesis, which also takes place in the nail matrix. It also improves iron absorption. 200-500mg daily from natural sources is optimal.
Vitamin E: Protects cell membranes from lipid peroxidation. Particularly effective in combination with selenium. Good sources include cold-pressed vegetable oils, nuts, and seeds.
Selenium: An important cofactor for antioxidant enzymes. Brazil nuts are the richest natural source – just 2-3 nuts a day cover the requirement.
Polyphenols: These secondary plant compounds have strong antioxidant and anti-inflammatory properties. Quercetin (from onions and apples), resveratrol (from grapes), and catechins (from green tea) are particularly effective.
🥗 Meal planning: Plan three "nail-friendly" meals for the next week. Each should include at least one high-quality protein source, one silicon-rich food, and one source of vitamin C.
Medical assessment: When to see a doctor?
The line between normal age-related nail changes and conditions requiring treatment is often blurred. However, there are clear criteria that necessitate a medical evaluation.
Warning signs that require medical attention
Certain nail changes can be signs of serious health problems and should never be ignored:
Immediate medical attention is required:
Black or brown longitudinal streaks (possible indication of melanoma)
Sudden, severe discoloration or thickening
Pain, swelling or pus formation
Complete detachment of the nail plate
Bleeding under the nail without any apparent cause
Prompt clarification is recommended:
Deep transverse grooves (Beau lines) that run across several nails
Spoon-shaped deformations
Yellowish-green discoloration
Severe thickening or extreme brittleness
Changes that are accompanied by other symptoms
Diagnostic options and laboratory values
A comprehensive diagnosis for nail problems can include various examinations:
Physical examination: The doctor assesses the color, shape, texture, and growth of the nails. The surrounding tissue is also examined. Dermoscopy can reveal even the smallest changes that are not visible to the naked eye.
Laboratory diagnostics: Depending on the suspected cause, various laboratory values may be relevant:
parameter | Normal range | Relevance for nails |
Ferritin | 15-300 μg/l | Iron stores, important for nail growth |
TSH | 0.4-4.0 mU/l | Thyroid function |
zinc | 70-120 μg/dl | Cell division, protein synthesis |
Vitamin B12 | >200 pg/ml | Cell division, nerve function |
25-OH Vitamin D | >30 ng/ml | Immune function, calcium metabolism |
CRP | <3 mg/l | Inflammatory markers |
Microbiological examination: If nail fungus is suspected, a sample of the affected nail is taken and examined microscopically and by culture. Modern PCR methods can detect fungi faster and more reliably than traditional cultures.
Histology: In rare cases, a tissue sample of the nail matrix may be necessary to diagnose inflammatory or tumorous changes.
Treatment options in practice
The medical treatment of nail problems has developed significantly in recent years:
Antifungal medications (for nail fungus): Modern antifungal medications such as terbinafine or itraconazole have cure rates of 70-80%. The treatment duration is usually 3-6 months for fingernails and 6-12 months for toenails.
Laser therapy: Nd:YAG lasers can be used to treat nail fungus and show good success rates without systemic side effects. However, the treatment is not yet available everywhere.
Photodynamic therapy: This innovative treatment combines special light sources with photosensitizing substances and can be used for both fungal infections and other nail diseases.
🩺 Health check: Schedule a basic health check including the most important lab values for nail health. Many general practitioners offer such examinations as a preventative measure.
Regeneration times and realistic expectations
One of the most frequently asked questions in nail consultations concerns the timeframe in which improvements become visible. Realistic expectations are crucial for the long-term success of any nail therapy.
The nail growth cycle in detail
To understand regeneration times, we need to take a closer look at the nail growth cycle. Fingernails grow an average of 2-4 mm per month, although there are individual and age-related differences.
It takes approximately 4-6 months for a fingernail to completely regenerate, and 8-12 months for a toenail. This means that changes you make today will only become fully visible in several months.
The growth process takes place in the nail matrix – an area approximately 4 mm wide beneath the cuticle. Here, cells divide continuously, pushing older cells forward. These older cells then keratinize and form the visible nail plate.
Factors that influence growth:
Age: -25% to -30% slowdown from the age of 60.
Gender: Men usually grow somewhat faster.
Season: Summer brings 10-15% faster growth.
Finger position: Middle finger grows fastest
Blood circulation: Better blood circulation = faster growth
Hormones: Thyroid, growth hormones
Nutrition: Proteins, vitamins, minerals
Time course of nail regeneration
The regeneration of damaged nails follows a typical pattern:
Weeks 1-2: Stabilization
The first few weeks are all about preventing further damage. The nails become less brittle and split less. This initial improvement is mainly due to better care and protection.
Weeks 3-8: Initial improvements
After about a month, the first changes at the base of the nail become visible. If the therapy is successful, the newly growing nail may already show an improved structure.
Months 2-4: Significant progress
After 2-4 months, approximately half of the nail plate has regenerated. Improvements now become clearly visible. The nails are stronger, less brittle, and often have a healthier shine.
Months 4-6: Complete renewal
After 4-6 months, the nail is completely regenerated. All improvements are now at their maximum visible. This is also the point at which the success of the treatment can be assessed.
Patience is key: nail regeneration takes time. Many people give up too soon because they don't see dramatic changes after just a few weeks. Persevere for at least 3-4 months before considering a treatment unsuccessful.
Realistic improvement opportunities
It's important to have realistic expectations. Not all nail problems can be completely fixed, but almost all can be improved.
Very good chances of success:
Brittleness due to dryness or chemical exposure
Nutrient deficiency-related changes
Superficial grooving
Discoloration caused by external influences
Moderate chances of success:
Deep-lying structural damage
Age-related thickening
Chronic circulatory disorders
Genetically determined nail abnormalities
Limited room for improvement:
Congenital nail deformities
Severe circulatory disorders
Advanced systemic diseases
Scar tissue after injuries
📊 Progress documentation: Take a photo of your nails today and repeat this every 4 weeks. Keep a short diary of your nail care routine. This will help you track your progress.
Practical everyday strategies for immediate protection
While regeneration takes time, there are many immediate measures that can prevent further damage and stabilize the current condition.
The 24-hour emergency strategy
If your nails are acutely brittle and constantly tearing, you need immediate action:
Immediate protection:
File all nails short and round off the edges.
Apply a protective varnish or hardening varnish.
Wear gloves for all housework.
Apply a nail oil or an intensive hand cream.
Avoid contact with water and chemicals
The correct filing technique: Always file in one direction only, never back and forth. Use a fine glass file or a high-quality mineral file. Metal files can further damage the nail structure. Hold the file at a 45-degree angle and work from the sides towards the center.
Using protective nail polish effectively: Modern protective nail polishes often contain bioactive ingredients such as keratin, calcium, or vitamin complexes. They form a protective layer over the nail plate and can improve nail strength with regular use.
Gloves: The underestimated nail protection
Gloves are one of the most effective protective measures, but are often neglected. Different situations require different types of gloves:
Household gloves (nitrile or latex):
When washing dishes and cleaning
Upon contact with chemicals
When handling acidic foods
Cotton gloves:
For dry tasks (dusting, gardening)
As an undergarment beneath other gloves
At night after intensive hand care
Work gloves:
In manual work
When handling rough materials
During mechanically demanding work
Pro tip: Lightly powder your hands before putting on rubber gloves. This prevents skin irritation and makes putting them on and taking them off easier. But only use talc-free powder!
The optimal nail care routine
A well-thought-out nail care routine can make the difference between healthy and problematic nails:
Morning (2-3 minutes):
Gently clean hands and nails
Massage nail oil into the cuticles.
Apply protective varnish if required.
Use hand cream with UV protection
Evening (5-10 minutes):
Thorough but gentle hand cleaning
Nail bath (1-2 times per week)
Intensive nail care with active ingredients
Massage the base of the nails for better blood circulation
Rich night cream
Weekly (15-20 minutes):
File and shape nails
Care for your cuticles (do not cut!)
Intensive treatment with keratin or protein
Control over changes
Develop nail-friendly habits
Many harmful habits occur unconsciously. Awareness is the first step towards change.
Habits to avoid:
Use nails as tools (scratching, prying, opening)
Biting or picking at your nails
Use aggressive nail polish removers
Cut or tear the cuticles
Very hot or very cold temperatures without protection
Beneficial habits:
Use tools instead of nails
Regular, gentle care
Conscious drinking (internal hydration)
Protection from extreme temperatures
Stress reduction (affects overall nail growth)
🎯 Habit tracking: For one week, consciously observe when you "abuse" your nails. Note each situation and think of an alternative. Often, it's only 2-3 habits that cause the most damage.
Differences between fingernails and toenails
Fingernails and toenails differ in many ways – not only in size, but also in structure, growth, and typical problems.
Anatomical and structural differences
Toenails are on average thicker and grow more slowly than fingernails. While fingernails are about 0.1 mm thick, toenails can reach 0.5–1.0 mm. This greater thickness is due to evolution – toenails have to withstand significantly higher mechanical stresses.
Toenails grow about half as fast as fingernails. A complete big toenail takes 12-18 months to regenerate. This slow growth has advantages and disadvantages: On the one hand, improvements from treatments are visible more slowly, but on the other hand, the nails are also more resistant to damage.
Blood circulation in the toes is generally poorer than in the fingers. This is due to their greater distance from the heart and the often limited movement of the feet. Especially with age, blood circulation in the extremities decreases further, which has a more noticeable effect on the toenails than on the fingernails.
Typical problems and their treatment
Fingernails: The most common problems are brittleness, splitting, ridges, and dryness. These problems are usually caused by external factors and are often easily treatable.
Toenails: Thickening, fungal infections, ingrown toenails, and discoloration are the most common problems. The causes often lie in poor footwear, excessive sweating, and the aforementioned poor circulation.
feature | fingernails | Toenails |
Growth rate | 2-4 mm/month | 1-2 mm/month |
Complete renewal | 4-6 months | 12-18 months |
Average thickness | 0.1 mm | 0.5-1.0 mm |
Main problems | Brittleness, splintering | Fungus, thickening |
Treatment duration | 3-6 months | 6-18 months |
Caring for toenails requires different strategies than caring for fingernails. While moisturizing fingernails is often the primary focus, toenails more frequently require attention to preventing fungal infections and reducing pressure and friction.
🦶 Foot care check: When was the last time you really took a close look at your toenails? Take some time today for a thorough inspection and document the condition of your toenails.
Integration of the 10 VMC coaching modules
The VMC method (Vital Mind Coaching) takes a holistic approach to health. Nail problems are never viewed in isolation, but always within the context of the entire organism. The 10 coaching modules offer a structured approach for lasting improvements.
Module 1: Energy & Cell Health
Healthy nails require energy-rich, functioning cells. Mitochondria – the powerhouses of the cells – are particularly important for rapidly growing tissues like nails. Optimize your cellular energy through sufficient sleep, reduced oxidative stress, and the intake of coenzyme Q10, alpha-lipoic acid, and B vitamins.
Module 2: Digestion & Gut Flora
Impaired gut health can severely affect the absorption of vital nutrients. Biotin, zinc, and B vitamins, in particular, are poorly absorbed in cases of dysbiosis. Support your gut flora with fermented foods, fiber, and probiotic supplements as needed.
Module 3: Hormones & Metabolism
Hormonal balance is essential for healthy nails. Estrogen, thyroid hormones, and growth hormones, in particular, directly influence nail quality. Support your hormonal system through a balanced diet, stress reduction, and, if needed, bioidentical hormone replacement therapy in consultation with your doctor.
Module 4: Detoxification & Anti-inflammatory
Chronic inflammation and toxin exposure impair all regeneration processes – including nail formation. Reduce inflammatory triggers (sugar, trans fats, alcohol), support your detoxification organs, and incorporate anti-inflammatory foods such as omega-3 fatty acids, turmeric, and leafy green vegetables.
Module 5: Movement & Muscle Building
Movement improves blood circulation, even to the smallest capillaries. Finger exercises, hand massages, and general physical activity promote the supply of nutrients to the nail matrix. Exercises that specifically target the hands and fingers—such as hand muscle training or finger gymnastics—are particularly effective.
Module 6: Regeneration & Sleep
Nail cells primarily divide at night. Chronic sleep deprivation directly impairs nail growth. Aim for 7-9 hours of quality sleep, a stable sleep rhythm, and optimal sleep hygiene. The growth hormone released at night is crucial for nail regeneration.
Module 7: Mental Clarity & Neuroplasticity
Chronic stress increases the stress hormone cortisol, which inhibits protein production and impairs nutrient absorption. Establish stress management techniques such as meditation, breathing exercises, or progressive muscle relaxation. Improving your mental health directly impacts your physical health—including your nails.
Module 8: Immune Balance
A balanced immune system protects against nail infections (especially fungal infections) and reduces inflammation. Strengthen your immune system with vitamin D, zinc, selenium, and a healthy lifestyle. Avoid both a weakened immune system and excessive immune responses.
Module 9: Skin, Hair & Cell Repair
Skin, hair, and nails are closely related – they all consist of keratin structures. What's good for skin and hair usually also benefits nails. Collagen, silicon, biotin, and antioxidants support all three areas synergistically. Holistic care of these structures is more effective than isolated measures.
Module 10: Cycle & Long-Term Balance
In women, nail quality often fluctuates with the menstrual cycle. Estrogen improves nail strength, while in the second half of the cycle (higher progesterone), nails can become softer. Use this knowledge for cycle-based nail care: intensive strengthening care in the first half of the cycle, increased protection in the second.
🔄 Holistic approach: Choose the three modules from the 10 where you currently see the greatest potential for improvement. Set yourself a concrete, measurable goal for each module for the next 4 weeks.
Summary: Key findings at a glance
After this comprehensive overview of nail health in old age, we summarize the key points:
Biochemical changes are normal: The keratin, water, and fat content of your nails changes with age. This leads to increased brittleness, but it's not inevitable.
Internal and external factors interact: hormones, blood circulation, nutrients (internal) as well as water, chemicals and mechanical stress (external) jointly influence nail quality.
Nutrition is fundamental: protein, biotin, silicon, zinc, iron, and antioxidants are key nutrients for strong nails. A targeted nutritional strategy can bring dramatic improvements.
Scientific skincare works: Modern skincare methods are based on research. Hyaluronic acid, ceramides, keratin treatments and professional therapies show measurable results.
Distinguish normal from pathological: Learn to differentiate between normal age-related changes and illnesses requiring treatment. Always seek medical advice if in doubt.
Regeneration takes time: Expect 4-6 months for complete improvement in fingernails, 12-18 months for toenails. Patience and consistency are crucial.
Prevention is better than repair: Protective measures (gloves, gentle care, avoidance of damage) are more effective and easier than later treatments.
Action guide: Your 4-week nail strengthening program
Theory is important, but implementation is crucial. Here's a structured 4-week plan to help you get started:
Week 1: Taking stock & creating a foundation
✅ Take photos of your nails from different angles
✅ Note down all current symptoms and problems
✅ Get basic equipment: glass file, nail oil, hand cream, gloves
✅ Trim all nails and file them into shape
✅ Start with daily oil massage (twice a day)
✅ Start a food diary focusing on protein and micronutrients
Week 2: Establishing routines
✅ Morning care: Cleanser, oil, hand cream
✅ Evening care: Intensive treatment with active ingredients
✅ Consistently wear gloves when doing housework
✅ Incorporate protein-rich foods into every meal
✅ Start with finger exercises (5 minutes daily)
✅ Observe and note "nail abuse" habits
Week 3: Optimization & Deepening
✅ Perform your first nail oil bath (10 minutes, twice a week)
✅ Start with targeted supplementation (as needed: biotin, silicon, zinc)
✅ Intensify blood circulation (massage, warm baths)
✅ Optimize sleep hygiene for better regeneration
✅ Incorporate anti-inflammatory foods
✅ Actively avoid identified harmful habits
Week 4: Evaluation & Adjustment
✅ Take new photos for comparison
✅ Evaluate subjective changes (do the nails feel different?)
✅ Identify which measures work best
✅ Adjust your plan based on experience
✅ Plan the next 3 months with adjusted strategies
✅ If necessary, book professional treatment or a medical evaluation.
Sources & Studies
This article is based on current scientific research. Here are the main sources consulted for this article:
Nail Structure and Age-Related Changes in Keratin Production
Scheinfeld NS, Dahdah MJ, Scher RK (2007). Journal of the American Academy of Dermatology, 56(5):729-734.
Biotin Supplementation and Nail Brittleness: Systematic Review
Lipner SR, Scher RK (2018). Journal of Dermatological Treatment, 29(4):411-414.
Micronutrient Deficiencies and Nail Changes: Clinical Manifestations
Cashman MW, Sloan SB (2010). American Family Physician, 82(5):509-514.
PMID: 20822082
Silicon and Nail Health: Role in Connective Tissue Formation
Barel A, et al. (2005). Archives of Dermatological Research, 297(4):147-153.
Hormonal Influences on Nail Growth and Quality
Dawber RPR, Baran R (2012). British Journal of Dermatology, 166(3):521-525.
Onychomycosis in the Elderly: Epidemiology and Treatment
Gupta AK, Versteeg SG (2017). Drugs & Aging, 34(4):293-302.
Protein Requirements and Keratin Synthesis in Aging
Bauer J, et al. (2013). Journal of the American Medical Directors Association, 14(8):542-559.
Environmental Factors and Nail Damage: Chemical and Physical Effects
Rigopoulos D, et al. (2014). Expert Review of Dermatology, 9(1):39-48.
Microcirculation and Peripheral Perfusion in Aging
Cracowski JL, Roustit M (2016). Microcirculation, 23(1):31-38.
DOI: 10.1111/micc.12255
Nutritional Interventions for Nail Health: Evidence-Based Approaches
Almohanna HM, et al. (2019). Dermatology and Therapy, 9(1):51-70.
