Isla Bennett
Strong and healthy nails are an indicator of good health. However, sometimes our nails need a little extra help to get stronger and grow longer. While there is no scientifically proven method for making nails grow faster, taking good care of your body through proper nutrition and certain home remedies can help strengthen your nails, allowing them to grow longer over time. This includes staying hydrated, eating a nutrient-dense diet, and using nail care products such as nail/cuticle oils, nail strengtheners, and nail polishes.
| Characteristics | Values |
|---|---|
| Diet | Colourful fruit and vegetables, leafy greens, oily fish, nuts, seeds, avocado, eggs, lean meat, whole grains, sweet potato, kefir, miso, live yogurt, kimchi |
| Vitamins | A, E, D, B, biotin |
| Minerals | Iron |
| Proteins | High-protein |
| Water | Drink enough water, but don't soak nails |
| Lotions and oils | Moisturising hand cream, cuticle oil |
| Nail treatments | Builder gel (BIAB), keratin paste, nail hardener |
| Grooming | Keep nails dry and clean, trim nails straight and round tips, avoid biting or cutting nails too short |
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What You'll Learn
Eat a nutritious diet with vitamins A, E, and D, protein, iron, and healthy fats
Eating a nutritious diet is key to maintaining healthy nails. Fingernails are made of a hard protein called keratin, so ensuring adequate protein intake is vital. Red meat is a great source of protein and iron, with one serving of ground beef providing 15% of the recommended daily intake of iron. Organ meats, such as liver, are also excellent sources of protein and iron, as well as vitamin A. For vegetarians, legumes are a fantastic alternative, offering a good amount of protein and iron. Quinoa, a gluten-free pseudocereal, is another option that provides both protein and iron.
Vitamin A is essential for healthy nails, and it can be found in animal-based products like beef, liver, eggs, and dairy, as well as plant-based sources like sweet potatoes, carrots, spinach, and mangoes.
Vitamin E, a fat-soluble vitamin, acts as an antioxidant in the body. Nuts, legumes, plant-based oils, seeds, fruits, and vegetables are all good sources of vitamin E.
Vitamin D is another important nutrient, and while it is typically obtained from sunlight exposure, certain foods like fatty fish, beef liver, cheese, and egg yolks also contain it.
Iron is a mineral that many people don't get enough of. Red meat, organ meats, quinoa, legumes, and pumpkin seeds are all iron-rich foods.
By incorporating these nutrients into your diet, you can support the health and strength of your nails, helping them grow longer and stronger over time. Remember, a balanced and varied diet that includes a range of vitamins and minerals is ideal for maintaining overall health, including nail health.
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Take biotin supplements
Biotin is a B vitamin and essential nutrient that can be found in some foods and is also available in supplement form. Biotin is most plentiful in organ meats like liver, and it’s also found in eggs, salmon, pork, beef, seeds, nuts and sweet potatoes. If you consume a diet containing these and other foods, you probably don’t need to take a supplement.
Several human studies suggest that taking a biotin supplement daily can help strengthen nails. However, there is limited evidence to support this claim, and biotin is not a cure-all for nails. The exception is in people who have a deficiency of biotin. Individuals with a biotin deficiency often see their nails improve after they increase their biotin intake through diet or supplementation.
If you think you might have a biotin deficiency due to brittle nails or thinning hair, visit your healthcare provider for an evaluation. For most adults over the age of 19, a daily biotin intake of 30 micrograms (mcg) is considered adequate for optimal hair, nail and general health. Taking a biotin supplement, or a supplement that contains biotin along with other ingredients, is unlikely to do any harm. However, taking too much biotin can interfere with some laboratory tests, which could lead to inaccurate results. It may also interact with some medications. It’s important to let your healthcare provider know if you’re taking biotin supplements.
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Use cuticle oil to keep nails flexible
Using cuticle oil is an effective way to keep your nails flexible, strong, and healthy. Cuticle oils are rich in vitamins and nourishing ingredients that moisturise the nail bed, prevent peeling, and promote nail growth.
Applying cuticle oil can help to stimulate nail growth and strengthen nails. It also protects nails from the elements they are exposed to. For example, applying cuticle oil right out of the shower while your skin is still damp encourages deeper absorption. This keeps the nails flexible, so they bend instead of breaking, and prevents the layers of the natural nail from peeling.
Cuticle oils are also useful for preventing hangnails and infections. Poor nail care can cause small cuts to form in the cuticle, allowing water and bacteria to pass through. This can open the door to infection and damage the nail matrix, the formative layer of the nail where new growth occurs.
There are many different types of cuticle oils available, with various ingredients and application methods. Some popular options include brush-on, rollerball, pen, and roll-on applicators. Some cuticle oils are infused with vitamin E, aloe, sweet almond oil, and avocado and grapeseed oils, which are all nourishing and moisturising.
Using cuticle oil regularly can help to create a healthy environment for your nails to grow and minimise inflammation. This can lead to longer-lasting manicures and a more polished appearance.
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Moisturise your hands and nails regularly
Moisturising your hands and nails regularly is key to achieving stronger and longer nails. Nails are made of a hard protein called keratin, and healthy nails should be smooth and hard, free of any dents or grooves, and consistent in colour.
Dr Laftah recommends moisturising regularly to maintain hydration. Using a nourishing and hydrating hand cream can help to keep your skin supple and soft, and it can also act as a protective barrier against environmental stressors, such as cold weather.
Streets, a session manicurist, adds that dry, cracked skin and cuticles can lead to infection or weak nail growth, so it's important to use a moisturising product consistently every day. When applying hand cream, use a massaging motion.
You can also use cuticle oil to moisturise your nails. Unlike nail hardeners, which can make nails too hard, cuticle oil keeps nails flexible, withstanding everyday wear and tear.
In addition to using hand creams and cuticle oils, it's important to stay hydrated by drinking enough water throughout the day. This helps your nails to retain moisture and stay strong.
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Avoid nail biting and picking at old manicures
It is important to avoid nail biting and picking at old manicures to help your nails grow stronger and longer. Nail biting can cause your nails to become shorter and more prone to breakage. It can also lead to the transfer of bacteria from your hands to your mouth, which can increase the risk of infection. Instead of biting your nails, try keeping them trimmed and filed to a smooth edge. This will help prevent breakage and splitting.
Picking at old manicures can also damage your nails. When you pick at your nail polish, you risk removing layers of your nails along with the polish, leaving them feeling weak and thin. It is recommended to remove nail polish properly by filing down the polish, wrapping your nails in acetone, and gently taking off the polish. Alternatively, you can book a professional removal at a salon.
In addition to avoiding nail biting and picking at old manicures, it is also important to maintain proper nail care. This includes keeping your nails clean and dry, moisturizing your hands and nails regularly, and using sharp manicure scissors or clippers to trim your nails. Poor health can cause nails to grow abnormally, so it is important to address any underlying health issues or nutritional deficiencies that may be impacting your nail health.
Maintaining healthy habits, such as wearing gloves when doing chores or washing dishes, can also help protect your nails from breakage and exposure to harsh chemicals. Taking supplements, such as biotin or other hair, skin, and nail supplements, can also promote nail growth and strength. However, it is always recommended to consult with a healthcare professional before taking any supplements or making significant changes to your diet.
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Frequently asked questions
While there is no scientifically proven method for making nails grow faster, taking good care of your body through proper nutrition and the following tips can help your nails grow stronger and longer over time:
- Drink enough water throughout the day.
- Eat a nutrient-dense diet that is also high in protein.
- Take supplements like biotin, collagen peptides, or multivitamins.
- Moisturise your hands and nails with a lotion, making sure to rub it into your fingernails, especially at the base where the cuticles are located.
- Keep your nails painted with a nail strengthener or clear polish to protect them from water.
Some habits that can weaken your nails include:
- Using your nails to open things.
- Biting your nails.
- Cutting your nails too short.
- Using drying shampoo or nail hardeners that can make your nails snap.
- Not addressing nutritional deficiencies or chronic conditions that may be causing nail issues.
In addition to the tips above, here are some ways to keep your nails healthy and well-groomed:
- Keep your nails dry and clean to prevent bacteria from growing beneath them.
- Use sharp manicure scissors or clippers to trim your nails straight across, then round the tips into a soft curve.
- Use a glass nail file instead of clippers to file your nails every few days.
- Apply nail or cuticle oil regularly, especially after washing your hands.
Some specific product recommendations for nail care include:
- Nail strengthener from Olive & June.
- Orly nailtrition.
- Nails Inc. London's Back to Life base coat.
- Nail Envy by OPI.
- Prenatal vitamins or hair, skin, and nails vitamins.
- Acquarella and Suncoat non-toxic nail polish brands.
Healthy nails are typically smooth and hard, free of any dents or grooves, and consistent in colour. If your nails are thin, bendy, or prone to peeling, tearing, or snapping easily, then they may need some extra care and attention.
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