Caleb Foster
Strong and healthy nails are a dream for many, but achieving this can be challenging. While there are no magic solutions to make your nails grow at lightning speed, there are several ways to boost nail health and encourage growth. From regular grooming and moisturising to consuming a balanced diet, taking care of your nails and body can promote stronger and faster-growing nails. Here are some tips and tricks to help you achieve the beautiful nails you desire.
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What You'll Learn
Consume nail-strengthening nutrients
Consuming a variety of vitamins, minerals, and nutrients through food is the best way to improve and maintain nail health. Here are some dietary tips to help you consume nail-strengthening nutrients:
Firstly, ensure that you are consuming enough biotin, a B-complex vitamin also known as vitamin B7, coenzyme R, and vitamin H. Biotin promotes healthy cell growth and aids in the metabolism of protein-building amino acids, which are essential for nail growth. Biotin-rich foods include organ meats such as liver, egg yolks, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and even cauliflower. Deficiency in this vitamin is rare, and while there is no recommended dietary allowance (RDA) for biotin, the adequate intake (AI) recommendation for adults is 30 mcg per day.
In addition to biotin, other B vitamins are important for nail health. For example, vitamin B12 plays a role in iron absorption and red blood cell development, both of which are necessary for keeping nails strong and healthy. Foods rich in vitamin B12 include meat, fish, dairy, nutritional yeast, and fortified plant-based alternatives. Folate, or vitamin B9, is also important for nail growth and health, as it contributes to red blood cell formation and new cell development. A deficiency in folate can cause a pigment change in your nails and make them rigid and brittle.
Iron is another key nutrient for nail strength. A lack of iron can cause vertical ridges, spoon-shaped nails, pale nails, brittle nails, and discolouration. Iron is best absorbed from meat and other animal foods but can also be found in dark leafy greens, legumes, or fortified grains. Pairing iron-rich foods with vitamin C may help increase iron absorption, and vitamin C is also great for nail health because it plays a role in collagen production, which helps strengthen tissues. Vitamin C can be found in citrus fruits, peppers, and dark leafy greens such as spinach, kale, broccoli, and collard greens.
Finally, vitamin E is another potent antioxidant that helps protect the nails from oxidative stress and environmental damage, while also improving blood circulation to the nail bed. It can also help with moisture retention, preventing nails from becoming dry and brittle. Foods high in vitamin E include nuts, seeds, green leafy vegetables, fortified cereals, and vegetable oils.
While there are many supplements marketed for strengthening nails, scientific evidence is lacking. It is generally recommended to address potential deficiencies through diet before trying supplements, as vitamins and minerals from whole foods are more bioavailable and benefit both nail health and overall health. However, in certain situations, supplements may be beneficial, especially if someone is unable to meet their nutritional needs through diet alone or has an illness that impacts their body's ability to absorb nutrients. Always consult with a healthcare provider or doctor before starting any supplement to confirm if you are deficient in particular nutrients and to ensure that any supplements meet your specific nutritional needs.
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Use nail strengtheners and hardeners
Using nail strengtheners and hardeners can be an effective way to improve the health and appearance of your nails, making them stronger and less prone to breakage. Here are some tips for their usage:
Nail hardeners are short-term treatments designed to quickly strengthen soft, bendy nails and prevent nail split and breakage. They create a protective barrier on the nail plate, the visible part of the nail, to safeguard it from potentially damaging external elements like water, chemicals, and general wear and tear. This protective coating also helps prevent the loss of moisture, a key cause of weak nails. Some hardeners also contain strengthening ingredients that reach the nail plate, further enhancing nail sturdiness.
When choosing a nail hardener, opt for products with nourishing ingredients like coconut oil, shea butter, jojoba seed oil, rapeseed oil, vitamin A, vitamin E, and biotin, which can leave nails hydrated and nourished. Avoid hardeners with formaldehyde, toluene, or other harsh ingredients, as these can weaken nails over time.
Nail strengtheners, on the other hand, are ideal for those with nails already in good shape, helping to prevent brittle or unhealthy nails. They contain ingredients like keratin, which penetrates between the nail layers to strengthen the nail plate over time. Wheat protein and biotin are other proven ingredients to look for.
For best results, combine the use of nail hardeners and strengtheners. Start by using a nail hardener as a short-term treatment to strengthen and grow out your nails. Once they've grown out, switch to a nail strengthener for long-term maintenance and protection. This combination approach will help you achieve and maintain stronger, healthier nails.
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Avoid harsh chemicals and fake nails
While there is no proven way to help nails grow faster, various remedies can strengthen nails and prevent them from breaking. This gives them the best chance of healthy growth.
One way to promote nail health is to avoid harsh chemicals and fake nails. The application and removal of artificial nails can weaken real nails and make them more prone to breaking. To apply artificial nails, the surface of your natural nails must be filed until they feel rough, which thins your natural nails. Chemicals in the products used to apply artificial nails can also irritate the skin around your nails. To remove artificial nails, you often need to soak them in acetone, which can be harsh, drying, and damaging to the nail plate, skin, and cuticles.
Glue-on artificial nails can also weaken natural nails and make them more prone to breaking. The glue used to apply these nails contains acetonitrile, which can cause irritated noses and throats, breathing problems, nausea, vomiting, weakness, and exhaustion.
Nail polishes can also contain harsh chemicals. For example, gel nail polishes are cured under a lamp, which dries and hardens the polish almost instantly. Most curing lamps emit ultraviolet A light, a known cause of cellular damage and aging, and increases the risk of skin cancer. While some curing lamps use LED lights, which emit lower levels of UV radiation, they may still emit some UV light.
To avoid harsh chemicals, look for water-based, non-toxic nail polishes that indicate they are toxin-free. Some popular non-toxic nail polish brands include Acquarella and Suncoat.
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Moisturise and maintain nails
While there is no proven way to make nails grow faster, maintaining healthy nails is key to achieving stronger nails that are less prone to breakage.
Moisturising your nails and cuticles is an important step in maintaining nail health. Nails are made up of layers, and when you peel or pick at them, layers of the nail are lifted off, which can lead to nail damage. Keeping your nails and cuticles well-moisturised helps to prevent this.
To moisturise your nails, use a nourishing and hydrating hand cream or lotion. Massage it into your fingernails, especially at the base where the cuticles are located. You can also use cuticle oil, which has endless benefits for nail health. Moisturising your nails and cuticles regularly will keep your skin supple and soft and can act as a protective barrier against environmental stressors, like cold weather.
It is also important to avoid cutting your cuticles. Instead, keep them moisturised to prevent nail damage and infection. Cuticles are thin pieces of skin that protect the nail matrix. Cutting them very short can expose the nail matrix or nail bed, which may lead to nail damage and infection.
Additionally, maintaining a healthy diet can contribute to nail health. A well-balanced diet that includes fresh fruits and vegetables, lean sources of protein, adequate carbohydrates, and plenty of healthy fats will make your skin and nails strong. Nails are made of a protein called keratin, and consuming certain foods, such as onions, garlic, carrots, chickpeas, and eggs, can enhance your body's natural production of this protein.
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Take supplements and vitamins
While there is no proven way to help nails grow faster, certain remedies can strengthen nails and prevent them from breaking, allowing them to grow to their full potential. Nutritional deficiencies can cause poor nail health, so taking supplements and vitamins can help meet your nutritional needs and improve your nail health.
Biotin supplements are the only type of supplement that has been shown to have a possible effect on nail growth. Biotin is most concentrated in organ meats such as liver, but it can also be found in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and even cauliflower. Consuming biotin through food or supplements may help strengthen brittle nails and improve their growth.
Zinc is another important mineral for nail health. A lack of zinc can cause white spots on nails and slow down nail growth. Animal proteins are a great way to consume adequate zinc through your diet, though certain plant foods pack this mineral as well.
Other vitamins and nutrients that can help improve nail health include vitamin C, vitamin E, iron, omega-3 fatty acids, and B vitamins. Vitamin C is necessary for collagen production, a protein that contributes to nail strength. Vitamin E is a potent antioxidant that helps improve blood circulation, promoting healthy nail growth and preventing breakage. Iron aids in transporting oxygen to the cells, and a deficiency can lead to brittle nails or ridges. Omega-3 fatty acids help keep nails moisturized from the inside out, preventing dry, brittle nails. B vitamins, particularly vitamin B12, play a role in iron absorption and the development of red blood cells, both of which are necessary for keeping nails strong and healthy.
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