Menopause brings a host of changes, and for many women, these include issues with hair, skin, and nails. GP Dr. Gill Jenkins, advisor to the menopause wellness brand M-Club, explains that while hormonal shifts are a major factor, a deficiency in a key nutrient—biotin (vitamin B7)—can worsen these problems.
“Nearly half of women undergoing menopause report feeling less confident,” Dr. Jenkins notes. “Lower estrogen levels often cause dry, thinning hair, drier and sagging skin, and brittle nails. While hormones play a big role, insufficient biotin can also contribute significantly to these concerns.”
In the UK, adult women are recommended to consume 30 micrograms (mcg) of biotin daily. However, the National Diet and Nutrition Survey (NDNS) indicates that actual intake averages slightly below this, at 29 mcg—just under the advised amount, but it makes a difference.
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Biotin is essential for converting food into energy by helping enzymes break down carbohydrates, fats, and proteins. It is found in foods like cooked eggs, nuts, sardines, liver, salmon, broccoli, bananas, mushrooms, and spinach. Though gut bacteria produce small amounts of biotin, the nutrient is water-soluble and cannot be stored, making regular consumption important.
Research has shown 38% of women experiencing hair loss have biotin deficiency. Menopausal women are particularly vulnerable due to factors such as certain medications, digestive issues like Crohn’s disease, smoking, alcohol consumption, and the natural aging process—all of which can deplete biotin levels.
Additionally, many women struggle to meet the recommended intake of fruit and vegetables, which further contributes to biotin shortfalls.
To combat these effects, Dr. Jenkins recommends supplementing biotin through products like the M-Club Skin, Hair & Nails Oral Supplement Spray, which supports hair growth and nail strength. She stresses that supplementation should accompany a balanced diet and an active lifestyle to maximize benefits during menopause.