Liam Carter
Healthy nails are an indicator of good health, but sometimes our nails aren't as strong as we'd like. While there is no proven way to help nails grow, there are several remedies and lifestyle changes that can strengthen nails, prevent breakage, and promote healthy growth. This includes maintaining a balanced diet, using cuticle oil, taking supplements, and seeing a dermatologist for persistent nail problems.
| Characteristics | Values |
|---|---|
| Diet | Include protein, water, fruits, vegetables, vitamins, and minerals |
| People with iron deficiency may have brittle or dented nails | |
| Biotin supplements can increase nail thickness and prevent splitting and breaking | |
| Calcium may improve nail health | |
| Lifestyle changes | Avoid using nails as tools, e.g. opening cans |
| Moisturize nails and cuticles to prevent breakage | |
| Use a glass nail file instead of clippers | |
| Push back cuticles | |
| File nails regularly to prevent splintering | |
| Protect nails from water exposure | |
| Avoid nail products with silicon and the supplement MSM | |
| Avoid liquid acrylic nail compounds (MMA) | |
| Avoid gel polish and non-toxic nail polish | |
| Avoid frequent shampooing | |
| Medical | See a dermatologist if you've tried multiple remedies without success |
| See a doctor if an underlying condition is causing thin or brittle nails |
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What You'll Learn
Consume a balanced diet with protein, water, fruits, vegetables, vitamins and minerals
Consuming a balanced diet with protein, water, fruits, vegetables, vitamins, and minerals is essential for achieving healthy nails.
Firstly, eating a balanced diet with adequate protein is vital for boosting keratin production, which is a fibrous structural protein that gives nails their strength and resilience. Foods rich in protein include lean meats, fish, dairy products, eggs, nuts, and seeds.
Secondly, vitamins play a crucial role in nail health. Vitamin C, found in citrus fruits, bell peppers, green vegetables, and tomatoes, is essential for collagen production, which provides strength to your nails. Biotin, a B-complex vitamin, is also important for the production of keratin and can be found in egg yolks, organ meats, dairy, salmon, avocado, and nuts. Vitamin E, abundant in nuts, seeds, green leafy vegetables, and vegetable oils, contributes to overall nail health.
Thirdly, including minerals in your diet is vital for nail health. Magnesium, found in legumes, nuts, seeds, whole grains, and green leafy vegetables, is essential for protein synthesis and the formation of new nails. Iron, present in animal foods like beef, chicken, fish, and eggs, as well as plant foods like dark green leafy vegetables and beans, provides oxygen to the nail matrix, promoting growth.
Lastly, staying hydrated by consuming adequate water is crucial for overall health, including nail health.
While supplements are not necessary for everyone, some individuals may benefit from them, especially those with dietary restrictions or nutrient absorption issues. It is always advisable to consult with a healthcare professional before starting any supplements to ensure they meet your specific needs.
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Take supplements like biotin and calcium
While consuming a variety of vitamins, minerals, and nutrients through food is the best way to improve and maintain nail health, taking supplements can help you meet your nutritional needs and likely improve your nail health. Biotin is a B-complex vitamin, also known as vitamin B7, that promotes healthy cell growth and aids in the metabolism of protein-building amino acids essential for nail growth. It is also widely touted as a remedy for weak or brittle nails. However, there is limited evidence to support this claim, except in individuals with a biotin deficiency.
Biotin-rich foods and supplements may help strengthen your brittle fingernails. A recent study from Switzerland demonstrated a 25% increase in nail plate thickness in patients with brittle nails who received biotin supplementation. Another small study found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms in 63% of participants. For most adults, a daily biotin intake of 30 micrograms is considered adequate for optimal nail health. Biotin is most plentiful in organ meats like liver, and it is also found in eggs, salmon, pork, beef, seeds, nuts, and sweet potatoes.
Calcium is another essential mineral for nail health, as it helps to strengthen nails and promote growth. While calcium supplements are available, it is preferable to obtain calcium through dietary sources such as dairy products, leafy greens, and calcium-fortified foods.
It is important to note that taking too many supplements can interfere with some laboratory tests and lead to inaccurate results. Additionally, frequent use of nail polish can cause your nails to peel and weaken, so it is recommended to give your nails a break from polish and let them breathe. If you notice any changes in the appearance, texture, or shape of your nails, it is recommended to see a dermatologist or skincare professional for advice and treatment options.
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Moisturise your nails with cuticle oil
Cuticle oil is a blend of natural oils, vitamins, and nourishing ingredients applied directly to the cuticle, or the thick layer of skin around the base of your nails. Cuticles play a crucial role in nail health by keeping bacteria and fungus out, boosting nail moisture, and preventing nail breakage.
Cuticle oil provides essential hydration to the cuticles, preventing them from becoming dry and brittle. This helps to maintain the overall health and flexibility of the nails. The vitamins and nutrients present in cuticle oil nourish the nails, promoting their strength and resilience. This can help prevent breakage and splitting, allowing your nails to grow longer and healthier.
Cuticle oils are commonly made up of vegetable oils and sometimes contain vitamins and citric acid. Cuticles that are exposed to excessive cold, sun, chlorine, or salty or soapy water can become chapped, cracked, and dry. In these cases, cuticle oil can help moisturize your cuticle and nail, restoring it to health.
To apply cuticle oil, start by removing any nail polish or residue from your nails using a gentle nail polish remover. Wash your hands with warm water and mild soap to clean your nails and soften the cuticles. Take a drop or two of cuticle oil onto the brush or applicator. Gently dab the oil onto each cuticle, starting from the base of the nail and working your way towards the tip. Use a small amount to avoid excess oiliness. Massage the oil into the cuticles using your fingertips in circular motions. This helps to stimulate blood circulation and aids in the absorption of the oil. Allow the oil to absorb for a few minutes.
You can use cuticle oil as often as you want, but it is best to apply it at least once or twice a day to reap the full benefits.
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File your nails with a glass nail file
Filing your nails is an important step in achieving healthy nails, but the type of nail file you use is equally important. Glass nail files are a popular choice for those looking to achieve healthy-looking nails. They are made of tempered glass, which makes them resistant to breaks. The fine surface and gentle grit of glass nail files create a smooth edge without causing any damage to the nails. This is especially beneficial for those with weak or brittle nails as it reduces the chances of splitting and breakage.
When compared to traditional emery boards, glass nail files are less abrasive and gentler on the nails. Emery boards can cause microscopic tears at the nail's tip, leading to significant damage. In contrast, glass nail files provide a clean and smooth finish, making them ideal for natural nails. They are also easier to clean and sanitise, which is important for maintaining healthy nails. Simply wash the glass nail file with soap and warm water, and run an alcohol swab over both sides to disinfect it.
To use a glass nail file effectively, it is recommended to scale back on the amount of time spent filing if you have brittle or weak nails. Allow your nails some time to heal and strengthen between manicures. When filing, it is best to file in one direction only to avoid shredding the layers of keratin, which can lead to thinner edges that are more prone to peeling and chipping.
Glass nail files are a more sustainable option as they can last up to a year or more with proper care. They are also versatile, with some brands offering ultra-fine grit on one side and a slightly more abrasive surface on the other, allowing for better shaping.
By choosing a glass nail file and following these tips, you can effectively file your nails and promote healthy nail growth while avoiding the common issues associated with traditional emery boards.
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Avoid using your nails to open things
Using your nails as tools can lead to breakage and chipping, which can weaken the nail. Nails are more likely to break when they are longer, and using them to open things can cause them to chip, crack, or split. This can set back your goal of achieving healthy nails in a week.
Instead of using your nails, use the pads of your fingers to open a soda can or a paper clip to reach into small spaces. You can also use tools such as a small knife or a pair of scissors to open packages or envelopes, for example.
If you have long nails, be mindful of how you use your hands throughout the day. Avoid habits such as typing with your nails instead of your fingertips or tapping your nails on surfaces, as these can also contribute to breakage and chipping.
In addition to avoiding the use of your nails as tools, there are other steps you can take to grow healthy nails in a week. This includes using a glass nail file instead of clippers to shape your nails, as well as regularly applying nail and cuticle oil to prevent future breakage and repair frayed nails.
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Frequently asked questions
There is no proven way to help nails grow faster. However, there are several remedies and lifestyle changes that can strengthen nails and prevent them from breaking, giving them the best chance of healthy growth.
Using a glass nail file instead of clippers can help keep the sides of your nails from splintering. Applying nail/cuticle oil regularly can also help strengthen nails and prevent chipping, cracking, and splitting.
Maintaining a balanced diet with adequate protein, water, fruits, vegetables, vitamins, and minerals can help improve nail health. Reducing exposure to water can also help prevent nails from weakening, splitting, peeling, or breaking.
Biotin supplements, which are available at most stores with vitamins, can help increase nail thickness and prevent splitting and breaking. However, they may exacerbate skin issues for some people.
If you have tried various remedies and lifestyle changes without success, consider seeing a dermatologist or another skincare professional. Weak or brittle nails can sometimes indicate underlying health problems, such as nutritional deficiencies or diabetes.
