Caleb Foster
Growing out your nails can be a challenging task, especially if you have a nail-biting problem or brittle nails. However, with patience and proper care, it is possible to achieve healthy and strong nails. While there is no scientifically proven method for accelerating nail growth, certain tips and products can help strengthen your nails and promote their growth. This includes maintaining a well-balanced diet, staying hydrated, using cuticle and nail oils, and regularly reshaping your nails with a nail file. Additionally, protecting your nails from harsh chemicals and using over-the-counter nail growth treatments can also aid in growing out your nails.
| Characteristics | Values |
|---|---|
| Diet | Include vitamins A, E, D, B9 (folic acid), protein, iron, and healthy fats. Colourful fruit and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains, and sweet potato |
| Products | Cuticle oil, jojoba oil, coconut oil, Biotin supplements, OPI Nail Envy, builder gel/BIAB, nail lacquer, nail slugging |
| Actions | Use a glass nail file instead of clippers, use knuckles instead of nails, wear gloves when washing up or cleaning, moisturise hands and seal with an emollient, push back cuticles |
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What You'll Learn
Diet and nutrition
Firstly, it is important to ensure adequate protein intake, as a lack of protein can lead to thin, brittle, and weak nails, slowing down their growth. Good animal sources of protein include organic chicken, eggs, lean red meat, and fish. For plant-based sources, opt for tofu, lentils, quinoa, soya, raw nuts, and seeds. Eggs, in particular, are an excellent source of biotin, which improves nail thickness and reduces splitting. However, be sure to consume cooked eggs as raw egg whites contain avidin, a protein that interferes with biotin absorption.
Secondly, include foods rich in healthy fats, such as salmon and other fatty fish like mackerel and sardines. These omega-3 fatty acids provide moisture and nourishment to your nails, making them appear shinier and healthier. Additionally, omega-3s help stimulate the cells in the nail bed, reducing inflammation and promoting the absorption of nutrients, thus preventing brittle nails.
Thirdly, focus on foods that provide essential vitamins and minerals. Vitamin A, found in orange and yellow vegetables like carrots, sweet potatoes, and bell peppers, is essential for strong and healthy nail growth. Iron-rich foods such as oysters, beef, liver, and plant-based sources like lentils, tofu, and dark leafy greens, can boost nail growth and prevent hangnails. Vitamin C aids in the absorption of iron, so ensure you're getting enough of this vitamin too.
Lastly, hydration is vital for nail health. Water aids in delivering nutrients and oxygen to the cells, so drink plenty of water and other hydrating liquids throughout the day. Include hydrating foods like fruits, vegetables, yogurt, and soups. Additionally, fatty acid-rich foods like flaxseed, which is high in omega-3 fatty acids, encourage healthy cell development, supporting nail growth.
In summary, a well-rounded diet that includes a variety of nutrient-dense foods, healthy fats, and adequate hydration will support the growth and health of your nails.
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Nail care products
Growing long, natural nails can be a challenging process, but there are plenty of products available to help you achieve your desired look. Here are some nail care products that can aid in growing out your nails:
Nail Strengtheners
Nail strengtheners are designed to fortify and harden nails, making them more durable and resistant to breaking or chipping. These products often contain ingredients such as keratin, wheat protein, calcium, and biotin, which are known to promote nail growth and enhance nail health. Examples of popular nail strengtheners include ORLY Nailtrition Nail Growth Treatment and Lights Lacquer Magic Strengthener.
Cuticle Oils
Cuticle oils are essential for maintaining nail health. They help to moisturize and nourish the nail bed, promoting stronger and healthier nails. Look for cuticle oils with natural ingredients such as jojoba oil, vitamin E, and aloe vera. Applying cuticle oil regularly can help prevent brittle nails and improve overall nail strength.
Nail Growth Serums
Nail growth serums are formulated with nutrients such as vitamin E, keratin, biotin, and peptides to promote nail growth and enhance nail health. These serums can be applied directly to the nails and cuticles to encourage longer and stronger nails. Some serums may also contain natural ingredients like Japanese tsubaki, aloe vera, and jojoba oil for added nourishment.
Nail Hardeners
Nail hardeners create a protective shield over your nails, strengthening them and preventing breakage. They often contain ingredients like multipolymer technology and botanical blends to fortify the nails. Nail hardeners can be particularly useful if you struggle with weak or splitting nails.
Nail Growth Kits
Nail growth kits offer a comprehensive solution to promote nail growth and health. These kits typically include a range of products such as nail hardeners, growth oils, and cuticle care treatments. By using multiple complementary products, you can create an effective nail care routine that supports the growth and strength of your nails.
In addition to these products, maintaining a healthy and balanced diet is crucial for nail health. Include a variety of colourful fruits and vegetables, leafy greens, oily fish, nuts, seeds, and whole grains in your diet to provide your body with the nutrients necessary for strong and healthy nails.
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Habits to avoid
While there is no scientifically proven method for making nails grow faster, taking good care of your body through proper nutrition and certain habits can help strengthen your nails, allowing them to grow strong and long over time. Here are some habits to avoid when trying to grow out your nails:
- Avoid using your nails to open things. Instead, use your knuckles or other parts of your hand to perform tasks such as opening cans, flicking light switches, or unbuckling seat belts.
- Avoid nail biting and cutting your nails too short. This can cause your nails to become weaker and more prone to breakage.
- Avoid harsh nail polishes and treatments that contain chemicals that can weaken and dry out your nails, leading to peeling, flaking, and splitting. Opt for water-based, non-toxic nail polish formulations that are indicated as toxin-free.
- Avoid frequent use of drying shampoos or those meant for oily hair. These can also dry out your nails and cause them to become weak and brittle.
- Avoid excessive soaking of your nails in water, as this can cause them to become weak and brittle. Wear gloves when washing dishes or performing other tasks that require your hands to be submerged in water for prolonged periods.
- Avoid an unbalanced diet deficient in crucial vitamins and minerals, as this can impact your nail health. Include a variety of nutrient-dense foods in your diet, such as colourful fruits and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains, and sweet potatoes.
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Vitamins and supplements
Biotin, a B-complex vitamin, is essential for the production of keratin, the protein that makes up nails. A deficiency may lead to brittle, weak nails. Foods rich in biotin include organ meats, egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and even cauliflower. Studies have shown that biotin supplements may help strengthen nails and improve their growth. However, excessive intake of biotin supplements can interfere with laboratory tests of cardiac and thyroid function.
Vitamin C is another important nutrient for nail health. It is needed for collagen production, which lends nails their strength, shape, and resistance to breakage. Citrus fruits and berries are excellent sources of vitamin C and also contain folate, a B vitamin that contributes to red blood cell formation and the development of new cells, including nail cells.
Iron is also crucial for nail health. It is essential for oxygen transportation to the cells, including those responsible for nail growth. Insufficient iron can lead to brittle, thin nails or ridges in the nails. Red meat, poultry, seafood, and leafy green vegetables are excellent sources of iron. Pairing iron-rich foods with vitamin C-rich foods can help increase iron absorption.
Zinc is required for the healthy growth and replication of cells, including nail cells. Animal proteins are a great way to consume adequate zinc, although certain plant foods also contain this mineral. A deficiency in zinc can cause white spots on nails and slow nail growth.
While supplements can help fill nutritional gaps, it is always best to prioritize obtaining nutrients from whole foods whenever possible, as they provide a mix of vitamins, minerals, and macronutrients that benefit both nail health and overall health.
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Filing and shaping
First, prepare your nails by thoroughly washing and drying your hands with soap and warm water. This step ensures that any oil or debris that might interfere with the filing process is removed. Next, decide on the nail shape you want to achieve. Popular shapes include oval, square, almond, squoval (a combination of square and oval), and stiletto. The shape you choose will determine the filing technique you use.
If you're aiming for a natural look, follow the smile line of your nail. The smile line is the opaque line that forms at the end of the nail plate connected to the nail bed. Shape your nail according to this line for a natural appearance. However, avoid forcing a specific shape if it doesn't come naturally to your nails. Unless you're committed to achieving a square or almond shape, it's best to file your nails gently in one direction, following their natural growth.
When filing your nails, it's recommended to use a glass nail file. Glass nail files are more hygienic than standard emery boards, and their fine grit allows for precise filing. They also smooth and seal the freshly filed edges, preventing breaks and peeling. Additionally, glass nail files retain their sharpness over time. Hold the file perpendicular to the edge of the nail, touching the nail straight-on. Position your fingers so that they point toward you, as this will help you see your work more clearly.
If you're filing rounded nails, gradually transition to holding the file slightly tilted under your nail to achieve a curved edge more easily. File in single strokes along the grain of your nail to avoid tears or breakages. Avoid using a sawing motion, as this can weaken your nails. For oval-shaped nails, start from the outside and work your way in, shaping the tip of your nail into an oval with a rounded but flat, blunt tip. Square nails, on the other hand, are created by filing the sides of your nails to create gently rounded edges while keeping the line across the centre straight.
Remember to be gentle when filing your nails. Avoid taking out your day's stress on them. Imagine playing a tiny violin at the tip of your finger, gently shaping in one direction. Filing in one direction blends the layers of your nails and promotes nail growth. Additionally, avoid using metal files, which can be harsh and difficult to control.
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Frequently asked questions
A nutritious diet is a cornerstone of nail growth. Research shows that eating foods rich in vitamins A, E, and D supports nail growth. Folic acid (vitamin B9) repairs and multiplies the cells that make up nails, speeding up growth and promoting overall nail health.
Biotin supplements are available at most stores that sell vitamins. Nail lacquers can also help support your nail care journey.
Nail slugging involves applying moisturising products to your hands and then sealing them in with an emollient to maximise absorption. You can also try using cuticle oil regularly and pushing back your cuticles.
Try using a glass nail file instead of clippers.
Avoid nail biting and be mindful of what you're doing with your hands. For example, use your knuckles to open pop cans, flick light switches, and unbuckle seat belts.
