Caleb Foster
Long nails can be a beautiful accessory, but they can also be more prone to breakage and chipping. To keep your nails strong and healthy, it's important to maintain a nutritious diet that includes colourful fruits and vegetables, leafy greens, protein-rich foods, and vitamins such as biotin and folic acid. In addition to a healthy diet, consistent hydration is key for nail health, as it helps nails retain moisture and stay strong. Using hand creams and cuticle oils can also help maintain nail strength and protect against environmental stressors. For those who want an extra boost, nail treatments and strengtheners are available, including over-the-counter options and prescription-strength treatments.
| Characteristics | Values |
|---|---|
| Causes of brittle nails | Nutritional deficiencies, chemical exposure, chronic conditions |
| Remedies | Biotin supplements, drinking water, nutrient-dense diet, protein, nail lotions and oils |
| Filing | File nails in one direction, avoid back-and-forth motion |
| Nail polish removers | Avoid acetone-based removers, choose acetone-free |
| Manicures | Skip manicures, gel manicures weaken nails |
| Water exposure | Wear gloves during chores, keep nails out of water, moisturize after water exposure |
| Prescription treatments | See a dermatologist or healthcare professional for prescription-strength nail treatments |
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What You'll Learn
Diet and nutrition
Stay Hydrated
Water is essential for nail health. Dehydration can cause nails to become brittle, dry, and more prone to breakage. Drinking enough water throughout the day helps nails retain moisture and stay strong. Additionally, water aids in delivering nutrients and oxygen to the cells, which is crucial for nail health. Remember, by the time you feel thirsty, your body is already dehydrated, so don't wait until then to drink water.
Consume Nutrient-Dense Foods
Eating a varied and nutrient-dense diet is vital for nail health. A diet lacking in crucial vitamins and minerals can affect the health of your nails. Include plenty of nutrient-dense foods such as fruits, vegetables, lean proteins, and healthy fats.
Increase Protein Intake
Protein is essential for the formation of keratin, which is the primary protein that makes up our nails. A lack of protein can lead to thin, brittle, and weak nails. Good sources of protein include eggs, which also provide biotin and vitamin D. Salmon is another excellent source of protein and is rich in vitamin D, biotin, zinc, and omega-3 fatty acids, all of which promote nail health. For plant-based sources of protein, opt for beans, lentils, tofu, and quinoa.
Get Enough Iron and Vitamin C
Iron plays a crucial role in nail health, and a deficiency can lead to hangnails and ridges on your nails. Include iron-rich foods such as oysters, beef, liver, eggs, lentils, tofu, and dark leafy green vegetables in your diet. Pair these with vitamin C-rich foods to enhance iron absorption.
Include Healthy Fats
Healthy fats are essential for nail health, as they help supply the body with magnesium, which is crucial for nail strength. Avocados, nuts, and seeds are excellent sources of healthy fats. Additionally, fatty fish like salmon provide omega-3 fatty acids, which promote shiny and strong nails.
Consider Supplements
If you feel you're not getting enough nutrients from your diet, consider taking a multivitamin with minerals. Biotin supplements, in particular, can help strengthen nails. However, always consult with a healthcare professional before starting any new supplements, especially if you have any health conditions or are taking medications.
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Filing and clipping
It is recommended to use a nail file instead of a nail clipper to trim your nails. Nail clippers can create tiny cracks and tears in your nails that you may not be able to see, leading to further breakage. On the other hand, nail files leave a smooth edge and a more desirable shape. If your nails grow too long, you can use a nail clipper to cut just a little bit off and then file the rest down to your desired length.
To maintain strong and healthy nails, it is suggested to file your nails a little bit every week or two. This helps keep the tears in your nails intact and prevents them from breaking. Regular filing can also help remove any ridges or uneven surfaces on your nails, giving them a smoother appearance.
When choosing a nail file, opt for a glass, crystal, or emery board file. These types of files are gentler on your nails and help prevent breakage and splitting. Metal nail files, also known as metal emery files, should be avoided as they can be too harsh and damaging to your nails.
Proper filing and clipping techniques are crucial in maintaining strong and healthy nails. By following these tips, you can help prevent breakage, splitting, and tearing, promoting the growth of strong and beautiful nails.
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Moisturising and hydration
It's also important to consider the products you use. Some nail polishes and removers contain acetone, which can cause dryness, peeling, splitting, and white marks. Instead, opt for nail polishes and removers that are acetone-free.
You can also use nail lotions and oils to keep your nails hydrated and strong. Prescription-strength nail treatments are another option, as they can increase nail strength and trap moisture to prevent future brittleness. Consistent use of these products is vital for successful, long-term results.
In addition to external hydration, staying properly hydrated by drinking enough water throughout the day can also help strengthen your nails.
Finally, consider the impact of your diet. Vitamin deficiencies can lead to brittle nails, so be sure to eat a variety of nutrient-dense foods that are high in protein and calcium, as well as biotin-rich foods such as vegetables, eggs, and nuts.
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Prescription treatments
If you've tried various remedies for strengthening your nails and nothing seems to work, it may be time to consult a doctor. Weak, brittle nails can be a symptom of several different medical conditions, including fungal infections, liver disease, kidney disease, nail psoriasis, and hypothyroidism. A dermatologist can assess your nails, health history, and personal care routine and suggest potential treatments or solutions.
Your doctor may recommend prescription-strength nail treatments to help strengthen your nails. Prescription treatments are the best choice for long-term nail care since they contain chemicals that both increase nail strength and trap moisture to prevent future brittleness. Prescription topical agents, such as Nuvail and Genadur, can help to strengthen weakened nails. In the case of fungal infections, your doctor may prescribe prescription-strength topical treatments or oral medications.
If your nails are weak and brittle due to nutritional deficiencies, your doctor may suggest taking a biotin supplement. However, it's important to note that biotin can interfere with blood work results, so it's recommended to stop taking it a few days before getting any lab tests done. Additionally, you should consult your doctor before starting any new supplements, especially if you are already taking medications or have a chronic condition.
In addition to prescription treatments, your doctor may advise you to make certain lifestyle changes to strengthen your nails. This may include wearing rubber gloves when cleaning to avoid exposure to harsh chemicals, using non-toxic nail polishes and removers, and avoiding the overuse of hand sanitizer, which can dry out your nails.
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Avoiding acrylics and gels
While gel and acrylic nails are a popular choice for many, they can take a significant toll on your nails. Gels and acrylics can cause nails to lose moisture, becoming brittle, flaky, and prone to peeling. Gels, in particular, can dehydrate your nails, making them dry and fragile. The coating removal process can also cause damage, as can improper removal techniques.
If you're looking to improve the health and strength of your nails, it's best to avoid gels and acrylics. Instead, opt for a natural, breathable nail polish. You can also try giving your nails a chance to grow out healthier by keeping them short after removing gels or acrylics. Nails can take up to six months to fully grow out, so it's a good idea to let them recover between manicures. Filing your nails every other day is an easy way to maintain short nails.
To strengthen your nails, you can also try taking collagen and vitamin biotin supplements, but be sure to consult with your physician first. Eating a nutrient-dense diet with plenty of protein and calcium can also promote nail health. Foods such as veggies, eggs, nuts, leafy greens, and salmon are excellent choices for stronger nails.
While it may be tempting to get gels or acrylics, these can cause more harm than good in the long run. By avoiding these treatments and focusing on nutrition and proper nail care, you can achieve strong, healthy nails.
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