Caleb Foster
Milk is often touted as a remedy for brittle, peeling, or cracked nails. While there is no proven way to help nails grow faster, milk does contain several nail-friendly nutrients, including calcium, protein, vitamin D, zinc, copper, and iron, which can help strengthen nails and prevent them from breaking. However, the impact of milk consumption on nail health may vary depending on individual factors such as lactose intolerance, dietary preferences, and overall diet and health. Additionally, other remedies, such as moisturizing the hands and nails, maintaining a balanced diet, and supplementing with specific nutrients, can also contribute to nail health and strength.
| Characteristics | Values |
|---|---|
| Does drinking milk help nails grow? | No simple cure for soft or breaking nails. |
| Milk nutrients | Protein, calcium, vitamin D, zinc, copper, iron, vitamin B12, vitamin C, vitamin A, vitamin E, folate, vitamin B7, vitamin H, vitamin B9, magnesium, omega fatty acids |
| Alternative sources of milk nutrients | Eggs, chicken, turkey, lean beef, pork, fish, lentils, peanuts, nuts, cheese, red meat, spinach, clams, blueberries, oatmeal, avocado, salmon, soy milk, almond milk, whole grains, quinoa, almonds, cashews, edamame, black beans |
| Other factors affecting nail health | Cleanliness, trimming, biting, using nails as tools, moisture, manicures, genetics, diseases (hypothyroidism, psoriasis, diabetes), diet, overall health |
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What You'll Learn
Milk's calcium content
Milk is often associated with nail health and growth. While there is no proven way to help nails grow, milk does contain several nail-friendly nutrients. One of these nutrients is calcium.
Calcium is essential for nail health, and a deficiency can lead to thin, weak, and brittle nails that break off easily. Milk is a well-known source of calcium, and its high bioavailability makes it an efficient way to get the calcium you need for strong nails. In other words, you would need to eat a much larger amount of calcium-rich foods like spinach to get the same amount of calcium that you would get from a cup of milk.
However, it's important to note that milk is not the only source of calcium, and there are other options for those who are vegan, vegetarian, or lactose intolerant. For example, soy milk provides a great amount of protein and calcium-fortified unsweetened almond milk is also a good source of calcium. Additionally, over-the-counter nail supplements are available that contain calcium.
While calcium is crucial for nail health, it is just one piece of the puzzle. Nail health and growth are influenced by various factors, including overall diet, general health, and genetics. A balanced diet that includes a variety of vitamins, minerals, and nutrients is essential for supporting nail growth and strength.
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Other dietary sources
While milk is often regarded as a remedy for brittle, peeling, or cracked nails, it is important to note that a well-balanced and nutritious diet that includes various vitamins, minerals, and nutrients is essential for nail health and strength. Here are some other dietary sources that can contribute to healthy nail growth and appearance:
Protein-Rich Foods
Nails are made primarily of a fibrous structural protein called keratin. Therefore, it is crucial to include adequate protein in your diet to support nail growth and strength. Eggs, chicken, turkey, lean beef, pork, and fish are excellent sources of animal protein. For vegetarians and vegans, lentils, peanuts, nuts, and dairy products like cheese provide protein. Additionally, hemp seeds have been reported to support nail growth.
Vitamin B12 and Folate (Vitamin B9)
Vitamin B12 and folate play vital roles in nail health. A deficiency in vitamin B12 can lead to nail discolouration and weakness, while a lack of folate can cause pigmentation changes, rigidity, and brittleness in nails. Include salmon, which is rich in vitamin B12, and oatmeal, a good source of folate, in your diet.
Vitamin C
Vitamin C is essential for collagen production, which provides strength and integrity to your nails. Include citrus fruits, bell peppers, broccoli, and strawberries in your diet to boost your vitamin C intake.
Zinc
Zinc is necessary for the healthy growth and division of cells, including nail cells, which have a rapid growth rate. A steady supply of zinc helps promote strong nail growth and prevents the degeneration of the nail plate. Animal proteins like beef, poultry, fish, and eggs are rich in zinc. Plant-based sources include soy, chickpeas, black beans, nuts (such as almonds and cashews), and seeds.
Magnesium
Magnesium is involved in protein synthesis, which is crucial for nail growth. A deficiency in magnesium can manifest as vertical ridges in your nails. Whole grains, dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame, and black beans are good sources of magnesium.
Omega-3 Fatty Acids
Omega-3 fatty acids support overall nail health. Include fatty fish like salmon and plant sources like walnuts, flaxseeds, and chia seeds in your diet to boost your omega-3 intake.
In addition to these dietary sources, it is important to maintain overall nail health by keeping them clean, trimmed, and moisturized.
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Moisturising nails
Nails are made of layers of keratin, a structural protein also found in the skin and hair. Brittle nails can break, chip, or peel off in layers, which can impair daily activities. Nails are 1000 times more permeable to water than skin, so water exposure can weaken the bonds of the nail's structure, compromising its ability to retain hydration.
To prevent this, wear gloves when washing dishes or doing any activity that involves water exposure, and apply moisturiser immediately after your nails are exposed to water.
You can use your regular hand cream to moisturise your nails. However, oils tend to absorb better than creams, especially products with sunflower oil and Brazil nut oil, which are phospholipids that increase nail flexibility and combat dryness. Coconut oil is also a good option, with many beauty benefits, including moisturising and strengthening abilities.
Massage the product into your nails to reduce peeling and brittleness and to stimulate blood circulation around the nails to encourage healthy nail growth.
Exfoliating your nails can also help. Picture the nail cells like overlapping tiles on a roof—because they're dead, they'll often become separated and peel or lift up. Buff off the dead nail cells to allow the moisturiser to better penetrate the cells below. Glycolic acid is a good option for this, as it breaks down the bonds of the keratin that makes up those nail cells and helps hold onto moisture.
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Nail-friendly nutrients
Milk is often associated with nail care and health. While there is little evidence that biotin supplements will help nails grow faster, several nail-friendly nutrients in milk can help strengthen nails and prevent them from breaking. These include:
Protein
Nails are made of a fibrous structural protein called keratin. Milk contains protein, which boosts the production of keratin, making nails stronger. Other sources of protein include eggs, chicken, turkey, lean beef, pork, and fish. Vegetarian and vegan sources include lentils, peanuts, nuts, and dairy products such as cheese.
Calcium
The high calcium content in milk makes nails stronger and helps them grow faster. Calcium-fortified unsweetened almond milk is a good alternative for those who are vegan, vegetarian, or lactose intolerant.
Vitamin D
Vitamin D is essential for nail health, helping to prevent nails from peeling or cracking. Milk is a source of vitamin D.
Vitamin B12
Vitamin B12 plays a role in iron absorption and the development of red blood cells, both of which are necessary for keeping nails strong and healthy. A deficiency can cause discolouration and brittleness. Salmon is a good source of vitamin B12.
Magnesium
Magnesium is involved in protein synthesis, which is required for nail growth. Whole grains, dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame, and black beans are good sources of magnesium.
Zinc
Zinc is required for the growth and division of cells, including nail cells, which grow and divide rapidly. Inadequate zinc intake can cause white spots on nails. Animal proteins such as beef, poultry, fish, and eggs are rich sources of zinc, but it can also be found in plant foods such as soy, chickpeas, black beans, nuts, and seeds.
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Milk alternatives
While milk is known to be beneficial for nail health, there are several alternatives for those who are vegans, vegetarians, or lactose intolerant.
One alternative is soy milk, which is a great source of protein. Another option is calcium-fortified unsweetened almond milk, which provides calcium. Calcium-rich vegetables like broccoli, bok choy, leafy dark greens, and cabbage can also help enhance nail health. Snacking on calcium-rich nuts like hazelnuts and Brazil nuts is another way to get your daily dose of calcium.
If you're looking for a delicious breakfast option, oatmeal is an excellent choice. It's a great source of zinc, copper, and vitamin B, and it's also a vegetarian source of protein. For those who enjoy fish, salmon is an excellent source of protein and vitamin B12, which is perfect for preventing dry, curved, or darkened nails.
Avocados are another superfood for nail health. The good fats in avocados help your body absorb nutrients quickly, resulting in a noticeable improvement in dull nails. Avocado oil can also be applied directly to the nails and skin for a healthier glow.
Hemp seeds have also been known to improve nail health, making hair more shiny and resilient.
While these alternatives can provide some of the same benefits as milk, it's important to remember that nail health is about more than just your diet. Keeping your nails clean, trimming them regularly, and avoiding biting them are all essential for healthy nails.
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Frequently asked questions
Milk contains several nail-friendly nutrients, including calcium, protein, vitamin D, and vitamin B. These nutrients can help prevent thin, weak, and brittle nails, boost the production of keratin, and prevent nail peeling and cracking. However, milk is not a cure for nail cracking, and a well-balanced diet with various vitamins, minerals, and nutrients is essential for nail health and growth.
Maintaining a well-balanced diet with adequate protein, water, fruits, vegetables, vitamins, and minerals is essential for nail health. Moisturizing the hands and nails can help nails grow faster, and keeping nails clean, trimmed, and filed can prevent breakage. Additionally, avoiding nail-biting and using gloves when washing dishes or handling chemicals can help protect nails.
Yes, ensuring sufficient intake of certain nutrients can improve nail health and promote growth. Calcium-fortified plant-based milk, such as unsweetened almond milk, can be a good source of calcium. Including biotin-rich foods or supplements may help strengthen brittle nails and improve their growth. Magnesium is also crucial for nail growth, as it is involved in protein synthesis and the formation of new nails.
