Caleb Foster
Strong and healthy nails are an indicator of good health, but sometimes our nails need a little extra help to become longer and stronger. Nails can become brittle due to nutritional deficiencies, chemical exposure, or chronic conditions. Strategies to strengthen your nails include maintaining a nutrient-rich diet, staying hydrated, using nail oils and lotions, and consistent use of nail strengtheners. If you're looking to grow your nails, it's recommended to keep them painted with a protective layer to prevent chipping and wear and tear.
| Characteristics | Values |
|---|---|
| Avoid | Soaking nails in water for long periods, harsh chemicals, and acetone-based nail polish removers |
| Consume | Water, biotin, vitamins A, B, C, and folic acid, collagen peptides, protein, colourful fruit and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains, and sweet potato |
| Use | Builder gel (BIAB), UV-cured polish, cuticle oil, base and top coats, chemical-free lotions, and nail strengtheners |
| Actions | File nails in one direction, keep nails short, and avoid biting, picking, and peeling |
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What You'll Learn
Consume a varied, nutrient-dense diet, including biotin-rich foods
Consuming a varied, nutrient-dense diet is essential for maintaining nail health. Nails that are prone to breakage and peeling could indicate a biotin deficiency. Biotin, also known as vitamin H, vitamin B7, and vitamin B, is a water-soluble nutrient that helps strengthen hair and nails and supports the nervous system.
Biotin-rich foods include organ meats, such as liver, egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and even cauliflower. Nutritionist Amanda Griggs recommends a "nutritious rainbow diet" that includes colourful fruit and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains, and sweet potato.
In addition to biotin, other B vitamins are also important for nail health. Vitamin B12 is necessary for iron absorption and red blood cell development, and a deficiency can cause blue or bluish-black pigmentation in nails. Vitamin B9, or folate, contributes to red blood cell formation and new cell development, and its deficiency can cause pigment changes and make nails brittle. B12 is primarily found in animal foods such as meat, poultry, fish, eggs, and dairy, while folate can be sourced from dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocado.
While biotin supplements are available, they are generally recommended only for those with a biotin deficiency. Most adults can meet their biotin requirements by consuming a varied diet that includes biotin-rich foods. It is always advisable to consult a healthcare professional before taking any supplements or making significant changes to your diet.
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Stay hydrated, but avoid prolonged water exposure
While it is essential to stay hydrated for overall health, including nail health, prolonged exposure to water can have the opposite effect on your nails, making them weak and brittle.
Water exposure can cause your nails to bend or break easily. This is because water softens the nail, making it weak and flexible. So, while staying hydrated is important, it is also crucial to avoid prolonged water exposure to your nails. Try to keep your hands out of the water when taking a bath, and wear gloves when washing dishes or cleaning. While it may be impossible to avoid water completely, being mindful of your nail's water exposure can help keep them strong and healthy.
Additionally, you can apply a base coat of nail polish to create a protective layer and reduce the impact of water exposure. A UV-cured polish can act as a "suit of armour" for your nails, providing extra protection against water and other daily stressors like cleaning solutions. Builder gel or BIAB can also add a protective layer to prevent chipping and breaking, creating a resilient surface to reduce wear and tear.
It is also important to note that frequent gel and acrylic nails can weaken your natural nails. Taking a break from these and alternating with traditional manicures can help restore and preserve your natural nail health. Consistent use of nail strengtheners or prescription-strength treatments can also help trap moisture and prevent future brittleness.
In summary, staying hydrated is essential for nail health, but prolonged water exposure should be avoided to keep nails strong and healthy. Protective measures, such as gloves, shorter showers, and strategic nail polish choices, can help minimise water's negative impact on your nails.
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Use chemical-free lotions and acetone-free nail polish removers
Keeping your nails moisturised is essential for nail health. Moisture loss is a major cause of nail brittleness and breakage. Applying hand lotion helps keep moisture loss to a minimum. The more your hands and nails are exposed to drying elements, the more frequently you should moisturise them.
However, not all lotions are created equal when it comes to nail health. Some lotions contain ingredients that may aggravate nail lifting. These include vegetable or plant oils, mineral oil, silicone waxes, low-melting waxes, fatty acids (such as stearic acid), and lanolin. These ingredients give lotions a rich feel and leave the skin feeling soft and smooth. But because they coat the skin and nail plate, they can interfere with the adhesion of nail applications. Therefore, it's important to remove any oily, waxy residues from the nail plate before applying nail polish or treatments.
To avoid this issue altogether, opt for chemical-free lotions. Chemical-free lotions are free from the ingredients that can cause nail lifting. They provide the same moisturising benefits as regular lotions without the potential drawbacks. By using chemical-free lotions, you can keep your nails and hands hydrated while also ensuring optimal adhesion for your nail applications.
In addition to using chemical-free lotions, it's also advisable to use acetone-free nail polish removers. Acetone is a powerful solvent that effectively removes nail polish. However, it is harsh and drying to the nails, cuticles, and skin. It can cause nails to become brittle and lift, especially if you have nail extensions. Non-acetone polish removers use less aggressive solvents like ethyl acetate, isopropyl alcohol, or propylene carbonate. They are gentler on the skin and nails, making them ideal for frequent polish removal, light polish colours, and individuals with dry, sensitive skin, or nails that are already dry or splitting. While non-acetone removers may require more effort and time to remove polish, they are less likely to strip your nails of natural oils, minimising the drying effect.
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Try builder gel or UV-cured polish for a protective layer
If you're looking for a way to strengthen and lengthen your nails, you might want to consider using builder gel or UV-cured polish. Builder gel is a thicker gel that adds length, thickness, and strength to your nails. It can be applied directly to your natural nails or used with nail tips to create extensions. Compared to regular gel polish, builder gel is harder and stronger, providing a smooth foundation layer for your manicure. It lasts longer and is less likely to chip, usually staying intact for up to three weeks.
While builder gel manicures are more challenging to remove, requiring more time and effort, they offer a more flexible and natural-looking alternative to acrylic nails. The flexibility of builder gel means it is less prone to breakage, and a soak-off formula can further minimise damage during removal by reducing the need for extensive filing and buffing.
UV-cured gel nail products have gained popularity due to their durability and long-lasting shine. These products are cured under UV or LED lamps, transforming from a liquid to a solid state through a process called polymerization. During this process, UV light activates photoinitiators in the gel formula, causing monomers to join together and form long chains of polymers. This results in a strong, durable coating on your nails that dries quickly and resists smudging or smearing.
UV-cured gel nail polishes are available in various colours and can be applied in thin layers to achieve the desired colour density. They typically last for up to two weeks without chipping, and some brands even offer chip-proof formulas. However, it's important to ensure that the gel is completely dry under the lamp to prevent premature chipping.
Overall, builder gel and UV-cured polish offer protective layers for your nails, helping them grow longer and stronger while providing a high-shine finish.
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Break bad habits like nail biting and picking
Having long and strong nails is an indicator of good health. However, some people struggle to achieve this due to bad habits such as nail biting and picking. Here are some tips to help you break these habits and get the nails you desire:
Firstly, identify your triggers. Nail biting and picking can be caused by various factors, including physical triggers such as hangnails, or emotional triggers like boredom, stress, or anxiety. Understanding your specific triggers will enable you to develop a plan to avoid or manage these triggers effectively.
You can also try a gradual approach to breaking the habit. Start by focusing on one set of nails, such as your thumbnails, and gradually work your way through the others. This helps to set achievable goals and build momentum in breaking the habit.
Another effective strategy is to keep your nails well-maintained and looking their best. Get a fresh manicure, paint your nails with a nice varnish, or try a builder gel (BIAB) to add a protective layer and reduce wear and tear. When your nails look good, you may be less inclined to bite or pick at them.
Additionally, you can experiment with bitter-tasting substances. Applying bitter-tasting nail polish, or natural alternatives like garlic-infused olive oil or neem oil, can serve as a pungent reminder to avoid putting your fingers in your mouth.
Finally, try habit replacement techniques. A recent study found that making gentle circling motions on your forearms or fingertips throughout the day can reduce body-focused repetitive behaviors (BFRBs). This simple technique may help distract you from the urge to bite or pick your nails.
Remember, breaking bad habits takes time and persistence. Be patient with yourself, and don't be afraid to seek support from those around you or consult a healthcare professional if needed.
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Frequently asked questions
There are many ways to make your nails longer and stronger. Here are some suggestions:
- Maintain a nutritious diet with colourful fruit and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains and sweet potato.
- Stay hydrated.
- Take supplements such as biotin or collagen peptides.
- Use nail strengtheners or nail hardeners.
- Apply nail oil.
Eating a varied and nutritious diet is important for nail health. Incorporate foods such as colourful fruit and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains and sweet potato.
Biotin, which is one of the B vitamins, can help strengthen nails. You can also take collagen peptides supplements, which have been proven to improve nail health.
Nail oils can help strengthen nails and prevent them from peeling. Grapeseed oil is a good option as it is non-greasy and inexpensive.
Yes, consistent use of nail strengtheners is vital for long-term results. Prescription strengtheners are the best choice for long-term use as they contain chemicals that increase nail strength and trap moisture.
