Noah Sinclair
Strong and healthy nails are an indicator of good health. However, sometimes our nails aren't as strong as we'd like them to be due to various factors, including genetics, certain medical conditions, nutrient deficiencies, and aging. While there are many over-the-counter nail hardeners and strengtheners available, consistent use is vital, and addressing the root cause can be the most effective way to repair nails. This includes making changes to your diet, nail care habits, and the products you use. Here are some tips to help you grow and strengthen your nails.
| Characteristics | Values |
|---|---|
| Cause of weak nails | Internal factors: genetics, certain medical conditions, nutrient deficiencies, and aging |
| External factors: nail-care habits, the products used, and environmental exposures | |
| Solutions | Consume a variety of nutrient-dense foods |
| Consume vitamin B7 (biotin) | |
| Eat calcium-rich foods | |
| Eat protein-rich foods | |
| Stay hydrated | |
| Wear gloves when washing dishes | |
| Keep nails short | |
| File nails in one direction | |
| Use acetone-free nail polish remover | |
| Use nail hardeners and strengtheners | |
| Use cuticle and nail oils |
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What You'll Learn
Consume a nutrient-dense diet with protein, calcium, and biotin-rich foods
Consuming a nutrient-dense diet with adequate protein, calcium, and biotin is essential for growing and strengthening nails.
Protein is necessary for boosting keratin production, which is responsible for strong and resilient nails. Animal foods like meat, poultry, fish, eggs, and dairy are excellent sources of protein. For plant-based options, opt for soy, legumes, beans, lentils, nuts, seeds, and whole grains. The recommended daily protein intake is 0.36 grams per pound (0.8 grams per kg) of body weight.
Biotin, also known as vitamin B7 or vitamin H, promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are crucial for nail growth. Include biotin-rich foods in your diet, such as egg yolks, organ meats, dairy products, salmon, avocado, and nuts. While there is no recommended daily allowance for biotin, an adequate intake for women 19 and older is considered to be 30 micrograms, increasing to 35 micrograms if lactating.
Calcium plays a vital role in nail health, and a deficiency can lead to dry, broken, or brittle nails. Ensure you're getting enough calcium by including leafy greens like kale and collard greens, yogurt, broccoli, canned seafood, and cottage cheese in your diet.
In addition to these specific nutrients, aim for a diet rich in fruits, vegetables, nuts, and seeds. These foods provide essential vitamins, minerals, and nutrients that contribute to overall nail health. For example, vitamin E, found in nuts, seeds, and green leafy vegetables, helps protect nails from oxidative stress and improves blood circulation to the nail bed. Vitamin C, abundant in citrus fruits, tomatoes, and broccoli, is essential for collagen production, which supports nail growth.
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Stay hydrated to retain moisture and prevent breakage
Staying hydrated is crucial for nail health. Nails require adequate moisture to stay strong and prevent breakage. Drinking enough water throughout the day is essential, as it helps nails retain moisture. Without sufficient hydration, nails can become brittle, break, and peel easily.
It is important to be mindful of the amount of time your nails are submerged in water. While keeping your nails hydrated is beneficial, too much soaking can have the opposite effect, leading to weak and brittle nails. This is because prolonged exposure to water can cause nails to soften and swell, making them more susceptible to damage. Therefore, it is recommended to wear gloves when washing dishes or performing tasks that require your hands to be submerged in water for extended periods.
Additionally, using natural oils such as olive oil or coconut oil can help to moisturize and nourish your nails and cuticles. Gently massage these oils into your nails and cuticles before bedtime to allow for optimal absorption. This will help to improve nail hydration and overall health.
Another way to promote nail hydration is through dietary choices. Consuming a nutrient-dense diet that includes a variety of foods rich in minerals will contribute to overall hydration and nail health. Ensuring adequate intake of vitamins and minerals will help to strengthen nails and prevent breakage. For example, including biotin, also known as vitamin H or vitamin B7, in your daily routine can be beneficial. As biotin is water-soluble and not stored in the body, consistent daily consumption is necessary.
In conclusion, staying hydrated is crucial for nail health. By drinking enough water, being mindful of excessive soaking, using natural oils, and consuming a nutrient-dense diet, you can effectively retain moisture in your nails, prevent breakage, and promote overall nail strength and health.
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Use cuticle and nail oils to prevent peeling
Cuticle and nail oils are an essential part of nail care. They are a great way to prevent nail peeling and promote nail growth. Oils like jojoba oil, apricot kernel oil, avocado oil, and vitamin E oil are highly recommended. These oils are deeply hydrating and conditioning on the nail beds and help improve nail strength and length.
Using cuticle oil regularly can help to stimulate nail growth and promote stronger nails while protecting them from the elements they are exposed to. Cuticle oil can be applied generously right after a shower when the skin is still damp to encourage deeper absorption. It is also recommended to use cuticle oil 3 to 10 times a day, but a minimum of 3 times is essential. The oil can be applied all over the nails, fingers, backs of hands, wrists, and arms.
Cuticle oils can extend the life of a manicure, whether it is gel or polish. They keep the nails flexible so they bend but don't break and prevent the outer layers of the nail from peeling. They also prevent hangnails and, if you wear enhancements like gel or acrylic, they stop the appliques from curling and lifting, which can allow bacteria to get between the nail and the enhancement.
Cuticle oils are a great way to support the health of your nails, which in turn helps them grow better. They help keep nails moisturized and strong enough to resist breakage. They also provide a protective barrier to make your manicure last longer.
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Avoid nail products with harmful chemicals like formaldehyde
While nail products can help you achieve the desired look, some of them contain harmful chemicals that can negatively impact your health. One such chemical is formaldehyde, which is sometimes referred to as part of the "'toxic trio'" in the nail industry, along with toluene and dibutyl phthalate. Formaldehyde is a known carcinogen and can cause skin, nose, eye, throat, and lung irritation, as well as headaches, dizziness, and numbness. It can also harm unborn children during pregnancy and damage the liver and kidneys.
To avoid the harmful effects of formaldehyde and other chemicals, it is advisable to opt for non-toxic nail polishes and products. These alternatives exclude certain chemicals found in traditional nail polishes, such as formaldehyde, toluene, and dibutyl phthalate. While the health benefits of non-toxic polishes are still being studied, they are a safer choice for those wishing to avoid exposure to these specific chemicals. Additionally, gel polishes, when used sparingly, are considered unlikely to have long-term negative effects on nail health. However, it is crucial to remind your nail technician to avoid aggressive buffing and forceful scraping of the nail plate.
Another way to minimise chemical exposure is to give your nails a break between applications. This allows your nails to breathe and recover. You can also try nail hardeners or strengtheners, such as those containing green tea and bamboo, which can help fortify your nails. Additionally, consider using nail oils, such as jojoba-based oils, which can nourish and strengthen your nails. Applying these oils regularly can help improve the health of your nails and the surrounding skin.
In addition to avoiding harmful chemicals, it is important to address any nutritional deficiencies that may be contributing to brittle nails. Ensuring a balanced diet that is nutrient-dense and high in protein can promote stronger nails. Drinking enough water is also crucial for nail health, as dehydration can lead to weak and brittle nails. By combining these strategies and opting for safer nail products, you can effectively grow and strengthen your nails while minimising potential health risks.
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Wear gloves when washing dishes to prevent water damage
Water is the worst enemy of your nails. It swells the cuticle and separates the layers of keratin, making your nails weak and brittle. Therefore, it is important to wear gloves when washing dishes to prevent water damage and keep your hands out of the water while taking a bath. While it is impossible to avoid water completely, being mindful of your exposure can help strengthen your nails.
The effect of water on nails is similar to that of frequent use of nail strengtheners. While these products work in the short term, they can make your nails so hard that they become brittle. It is a balancing act between hardness and flexibility. Stainless steel, for example, is hard but will snap, whereas something with flex like a diamond won't.
There are several other ways to strengthen your nails. Firstly, you can take biotin supplements, but only if you have a biotin deficiency. Biotin is found in many common foods, including eggs, seeds, nuts, and vegetables like sweet potatoes. It is also important to eat a nutrient-dense diet that is high in protein, as nails are made of the protein keratin.
Additionally, you can use nail hardeners like builder gel, but be sure to use a rubber base coat as well, so the gel doesn't pop off. You can also try nail oils, such as jojoba-based oils, which can help seal your nails and keep the layers of keratin bonded together.
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Frequently asked questions
Growing and strengthening your nails can be achieved through a combination of lifestyle changes and nail care habits. Eating a nutrient-dense diet with sufficient protein and calcium promotes nail health. Staying hydrated is also important for nail strength, as it helps your nails retain moisture. Additionally, consider using cuticle and nail oils, such as jojoba oil, to moisturize your nails and keep the layers of keratin bonded together.
Biotin, also known as vitamin H and vitamin B7, is known to help strengthen nails. It is a water-soluble vitamin, so it needs to be consumed daily as it is not stored in the body. However, biotin supplements may not be necessary unless you have a biotin deficiency, which is rare. Consult with your healthcare provider to determine if a biotin supplement is suitable for you.
Over-the-counter nail strengtheners and hardeners can provide short-term results, but consistent use is crucial. While they can help temporarily, having nails that are slightly flexible is ideal to prevent snapping. Prescription-strength nail treatments are a better option for long-term use, as they increase nail strength and trap moisture to prevent brittleness.
Brittle nails can be caused by various factors, including nutritional deficiencies, chemical exposure, and certain medical conditions. To prevent brittleness, avoid excessive exposure to water, as it can weaken your nails. Wear gloves when washing dishes, and limit your nails' exposure to water during baths or showers. Additionally, choose nail polish removers that are acetone-free, as acetone can dry out your nails and cause peeling and splitting.
Builder gel can provide a solution for those struggling with fragile nails. It acts as a protective layer, allowing your nails to grow underneath. Some individuals have reported successful nail growth with the use of builder gel. However, it is important to note that the application process may require practice, and mistakes can be challenging to fix. Consult a professional if you are new to using builder gel to avoid potential issues.
