Sophia Delgado
Strong and healthy nails are a sign of good health. However, sometimes our nails need a little help to become healthier and stronger. To make your nails thicker, you can try a variety of methods, including protecting your nails from damage, improving your nutrition, and using nail supplements and strengthening products. While it takes about six months for nails to fully grow out, you can support nail growth by eating a nutritious diet rich in vitamins A, E, and D, as well as protein, iron, and healthy fats.
| Characteristics | Values |
|---|---|
| Shampoo | Avoid using shampoos that strip oils |
| Nail Polish | Use a base coat and clear polish to add an extra protective layer; avoid harsh ingredients like toluene, formaldehyde, and DBP |
| Nail Polish Remover | Use a non-acetone nail polish remover |
| Filing | File nails gently in one direction instead of using a clipper to avoid tiny cracks and tears |
| Diet | Eat a nutrient-dense diet with adequate protein and calcium; include biotin-rich foods such as veggies, eggs, and nuts; consider taking biotin supplements |
| Hydration | Drink enough water to keep nails hydrated and retain moisture |
| Soaking | Avoid excessive soaking in water; wear gloves when washing dishes |
| Gels | Limit the use of gel polish due to the associated UV exposure and potential nail peeling |
| Sunscreen | Apply sunscreen to hands before UV exposure |
| Folic Acid | Include folic acid in your diet or take supplements to repair and multiply nail cells |
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What You'll Learn
Consume vitamins and supplements like biotin and folic acid
Consuming vitamins and supplements can be a great way to support nail growth and thickness. Biotin, also known as vitamin B7, vitamin H, and coenzyme R, is a B-complex vitamin that promotes healthy cell growth and aids in the metabolism of protein-building amino acids. This is essential for nail growth and strength. While there is limited research on the effectiveness of biotin for nail growth, some studies have shown that taking 2.5 mg of biotin daily may improve nail firmness, hardness, and thickness. In one study, participants with brittle nails who took biotin supplements showed a 25% increase in nail plate thickness.
Biotin-rich foods include sweet potatoes, salmon, eggs, and beef liver. You can also take biotin supplements, which are generally safe for daily consumption as the body gets rid of any excess through urine. However, it is important to consult with a healthcare professional before taking any supplements, especially if you are on medication or have a chronic condition. Additionally, biotin can interfere with certain blood tests, so be sure to inform your healthcare provider if you are taking it regularly.
Folic acid, or vitamin B9, is another important vitamin for nail growth and health. It contributes to tissue integrity and healthy cell growth, cell division, and DNA synthesis. A deficiency in folic acid can cause changes in nail pigmentation, making them rigid and brittle. Foods rich in folic acid include spinach, asparagus, Brussels sprouts, and fortified breakfast cereals.
In addition to biotin and folic acid, other vitamins and minerals that support nail health include vitamin C, vitamin A, zinc, and magnesium. These nutrients help with collagen production, nail strength, and overall nail health. A well-rounded approach to nutrition, including a variety of vitamins and minerals, is the best way to achieve strong and healthy nails.
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Stay hydrated and eat a nutrient-dense, protein-rich diet
Staying hydrated is essential for nail health. Water helps your nails retain moisture, preventing them from becoming brittle and breaking or peeling easily. The recommended daily water intake varies based on factors such as age, sex, and body weight. A simple guideline is to drink half an ounce of water per pound of body weight. For instance, if you weigh 150 pounds, aim for 75 ounces of water daily. In addition to drinking water, you can also increase your hydration by consuming water-rich foods like cucumbers, iceberg lettuce, celery, tomatoes, apples, and watermelon.
A nutrient-dense, protein-rich diet is crucial for promoting nail growth and strength. Nails are primarily made of a fibrous structural protein called keratin, so ensuring sufficient protein intake helps strengthen your nails. Include a variety of protein sources in your diet, such as lean meats, fish, eggs, dairy products, beans, legumes, quinoa, tofu, and nuts. If you follow a plant-based diet, pay special attention to including these plant-based protein options.
In addition to protein, focus on incorporating specific vitamins and minerals into your diet. Vitamin C is essential for the production of collagen, a protein that provides structure and strength to your nails. Include citrus fruits, bell peppers, green vegetables, tomatoes, and strawberries in your meals to boost your vitamin C intake. Zinc is another vital mineral for nail growth and repair. A deficiency in zinc can cause white spots on your nails and hinder their growth. Oysters, beef, pumpkin seeds, and chickpeas are excellent sources of zinc.
Biotin, also known as vitamin B7, is often included in hair, skin, and nail vitamin supplements. It is water-soluble, so it needs to be consumed daily. Eggs are a good source of biotin, along with healthy fats and sulfur, another critical nutrient for nail growth. Beans are also a great source of biotin and provide slow-burning carbs to sustain your energy levels.
Remember, a balanced diet that includes a variety of nutrient-dense foods will provide your body with the vitamins and minerals it needs for overall health, including nail health. Consider speaking with a healthcare professional or a dietician to ensure you're getting adequate nourishment to support the growth of thick and healthy nails.
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Use nail hardeners and polishes to add a protective layer
Using nail hardeners and polishes can be an effective way to add a protective layer to your nails and help them grow thicker. Hardeners create a protective barrier on the nail, preventing damage and making nails less prone to breaking.
There are a variety of nail hardeners available in the market, including polishes and creams. Some good nail hardeners to try include Rejuvacote, which contains wheat and soy proteins plus calcium, and ONYX Professional's Hard As Hoof Nail Strengthening Cream, which has a creamy texture and is formulated with moisturising ingredients like coconut oil, shea butter, and jojoba seed oil. Londontown's Nail Hardener and Base Coat is another option that can be used as a base coat under your nail polish, providing a protective barrier for your nails.
It's important to note that while nail hardeners can provide short-term protection and make your nails less prone to breakage, they may not always nourish your nails from within. Therefore, it's recommended to also use nail treatments or strengtheners that contain ingredients like wheat protein, keratin, and biotin to promote healthy nail growth from the inside out.
Additionally, be mindful of the ingredients in your nail products. Avoid products that contain formaldehyde or formalin, as these can make your nails brittle over time. Also, be cautious of frequent exposure to water, detergents, and harsh nail polish removers, as these can contribute to nail weakness.
Remember, while nail hardeners can provide a temporary protective layer, maintaining overall nail health through a balanced diet, hydration, and using cuticle and nail oils can also contribute to thicker and healthier nails.
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File nails instead of clipping to avoid tiny cracks and tears
Filing nails is a great way to keep them strong and healthy while achieving your desired nail shape. Filing nails instead of clipping them can prevent tiny cracks and tears and reduce the risk of snagging. It is best to use a gentle, fine-grit emery board or a glass file, as these are softer on the nails and easier to clean.
Before filing, ensure that your nails are clean and dry. Filing wet nails can make them more vulnerable to splitting and peeling. If your nails are excessively long, you may want to trim them with a cutting tool before filing. However, if your nails are already at a good length and simply need reshaping or smoothing, filing is the best option.
When filing, it is important to go slowly and file in one direction, from the outside corner toward the centre. Avoid filing back and forth, as this can damage the nail. Start by filing one side to the desired length and shape, and then repeat on the other side.
If you notice any cracks or breaks in your nails, it is best to file them down to prevent the cracks from worsening. You can use nail oil and cuticle oil to help repair frayed nails and prevent future breakage.
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Avoid harsh nail polish removers and drying shampoos
To grow thicker nails, it is important to avoid harsh nail polish removers. While it may be tempting to peel off nail polish, this can weaken your nails. Instead, opt for a gentle, non-acetone nail polish remover to take off your nail polish. Acetone-based nail polish removers are extremely harsh on nails and can cause dryness, peeling, splitting, and white marks.
Similarly, it is advisable to avoid drying shampoos. Shampoos that are meant for oily hair and aim to strip oils can dry out your nails, causing them to become weak and brittle. Try switching to a milder shampoo for a few weeks and observe any changes in your nail health.
In addition to choosing the right products, it is also crucial to be mindful of the techniques you use to remove nail polish. Ripping or peeling nail polish off your nails can take off a thin top layer of your nails, leaving them vulnerable to breakage. Instead, gently remove nail polish using a soft cotton pad soaked in non-acetone remover.
By steering clear of harsh nail polish removers and drying shampoos, you can help promote nail strength and thickness, allowing your natural nails to flourish.
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Frequently asked questions
There are several ways to make your nails thicker and stronger. Firstly, ensure you are drinking enough water and eating a nutrient-dense diet that is high in protein and calcium. Secondly, consider taking biotin supplements and using nail/cuticle oil. Lastly, avoid using nail clippers and opt for a glass nail file instead.
You can also try using a builder gel, also known as BIAB, which adds a protective layer to prevent chipping and breaking. Additionally, be mindful of the products you use on your nails, as some nail polishes and removers can contain harsh ingredients like acetone, toluene, formaldehyde, and DBP, which can dry out and damage your nails.
Yes, it is important to be patient as nail growth can take time, and everyone's body is different. You can also try giving your nails a break from manicures and gel polish, as frequent use can cause peeling and weaken your nails. Additionally, consider wearing gloves when washing dishes or keeping your hands out of the water while bathing to avoid excessive water exposure, which can make your nails weak and brittle.
