Isla Bennett
Strong and healthy nails are an indicator of good health, but several factors can cause them to become weak and brittle. Luckily, there are many natural ways to strengthen your nails. This includes maintaining a nutrient-dense diet with sufficient protein, calcium, and biotin, staying hydrated, using nail oils and lotions, and minimising exposure to water and harsh chemicals. Additionally, consider keeping your nails shorter and avoiding excessive manicures and acrylics. If issues persist, consult a healthcare professional as an underlying condition may be the cause.
| Characteristics | Values |
|---|---|
| Diet | Eat a nutrient-dense diet with plenty of protein and calcium |
| Supplements | Take biotin supplements |
| Water | Drink enough water throughout the day |
| Moisturise | Use nail lotions and oils |
| Gloves | Wear gloves when washing up or doing chores with water |
| Nail Polish | Keep nails polished at all times |
| Filing | File nails in one direction only |
| Nail Polish Remover | Use acetone-free nail polish remover |
| Hand Sanitizer | Avoid hand sanitizers or use hand sanitizer wipes |
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What You'll Learn
Consume a nutrient-dense diet with adequate protein and calcium
Consuming a nutrient-dense diet with adequate protein and calcium is essential for maintaining strong and healthy nails. Here are some tips to enhance your nail health through dietary changes:
Firstly, ensure that your diet includes a variety of nutrient-rich foods. Incorporate leafy green vegetables such as spinach, kale, arugula, watercress, and collards. These vegetables are excellent sources of calcium, iron, folate, and vitamin A, all of which contribute to nail strength and health. Additionally, include citrus fruits and vegetables like green peppers and cabbage in your diet, as they are rich in vitamin C, which can help address reddish-brown spots on your nails.
Secondly, focus on consuming adequate protein, as it is crucial for nail health. Animal sources of protein, such as lean meats like chicken and turkey, provide collagen and are excellent choices. Fatty fish, such as salmon, are also recommended due to their healthy fats and omega-3 content, which promote shiny and strong nails. If you follow a plant-based diet, beans, legumes, tofu, and certain vegetables can provide you with sufficient protein.
In addition to protein, include biotin-rich foods in your diet. Biotin, also known as vitamin B7 or vitamin H, is essential for nail health. Eggs are an excellent source of biotin, along with healthy fats and sulfur. Other biotin-rich foods include vegetables, nuts, and liver, meats, and milk.
Finally, remember to stay hydrated by drinking enough water throughout the day. Water helps your nails retain moisture, making them less prone to breakage. Aim for around eight glasses of water daily to keep your body and nails adequately hydrated.
By incorporating these dietary changes and focusing on a nutrient-dense diet with adequate protein and calcium, you can promote stronger and healthier nails naturally.
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Take biotin supplements and multivitamins
Biotin, also known as vitamin B7, vitamin H, and vitamin B, is an essential nutrient that supports your metabolism by helping to convert food into energy. It may also help keep your skin, nails, and hair healthy. While there is limited evidence that biotin supplements will change the appearance of your nails, some people claim that taking a biotin supplement has helped them boost nail growth and strength.
Biotin deficiency can lead to brittle nails, and 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, it is recommended that you visit your healthcare provider for an evaluation. For most adults, a daily biotin intake of 30 micrograms is considered adequate for optimal nail health.
Biotin-rich foods include organ meats like liver, eggs, salmon, pork, beef, seeds, nuts, and sweet potatoes. If you consume a diet containing these foods, you probably don't need to take a supplement. However, if you are unable to get enough biotin through your diet, taking a supplement can help you meet your needs and likely improve your nail health.
Adult daily multivitamins typically contain 100% of your recommended daily value for biotin. However, it is important to speak with your healthcare provider before taking any supplements, especially if you take medications or have a chronic condition.
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Stay hydrated and avoid too much water exposure
Water is essential for nail health. Nails can become brittle, break, and peel if they don't have enough moisture. Drinking enough water throughout the day helps your nails retain moisture and stay strong.
However, too much water exposure can also weaken your nails. Nails can absorb about one-third of their weight in water, which pushes apart the layers of keratin and causes delamination (peeling). Therefore, it is important to be mindful of how much your nails are exposed to water. Wear gloves when washing dishes or doing other chores where your hands will be submerged in water for a long time. Try to keep your hands out of the water while taking a bath. While it is impossible to avoid water completely, limiting your nail's exposure to water can help keep them strong and healthy.
Additionally, well-oiled nails help repel water. You can use natural oils such as olive oil or coconut oil to massage your nails and cuticles before going to sleep. This will keep them hydrated and healthy. You can also use cuticle oil, especially jojoba-based oil, as its molecules are almost identical to our sebum and can penetrate the nail plate to be absorbed more easily.
Drinking enough water and limiting your nails' exposure to too much water will help keep your nails strong, healthy, and hydrated.
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Use nail hardeners and cuticle oils sparingly
While nail hardeners and cuticle oils can be effective in strengthening nails, it is important to use them sparingly and be cautious. Overuse of nail strengtheners can make your nails too hard, leading to brittleness and crumbling. The key is to find a balance between hardness and flexibility. Ensure that your nails have sufficient moisture to maintain flexibility.
It is recommended to use nail strengtheners once a week and complement them with daily applications of cuticle oil to keep your nails hydrated. Cuticle oils help prevent peeling by keeping the layers of keratin bonded together. Look for oils that are easily absorbed, such as jojoba-based oils, which have molecules similar to our natural sebum.
When choosing a nail hardener, opt for those with moisturising ingredients like sweet almond oil or hydrating cannabis seed oil. These ingredients not only strengthen but also nourish your nails and cuticles. Additionally, consider nail hardeners with calcium, antioxidant green tea extract, or hyaluronic acid, which fortify and hydrate your nails.
However, be mindful that some nail strengtheners contain formaldehyde, which can lead to onycholysis, causing nails to lift away from the beds. Always read the ingredient list and be aware of potential side effects. If you experience any negative reactions, discontinue use immediately.
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Wear gloves when washing dishes or doing chores
Wearing gloves while washing dishes or performing chores is an easy and effective way to protect your nails and prevent nail damage. Water is the "worst chemical" for nails, as it can cause delamination or peeling. Nails can absorb about one-third of their weight in water, which pushes apart the layers of keratin and leads to peeling.
Dishwashing liquids and detergents are designed to remove grease and oil, and spending a lot of time with your hands in water and these soaps can leave your nails dry, brittle, and prone to breakage. Gloves act as a barrier, protecting your nails from the drying effects of water and harsh soaps or detergents. They can also help limit your hands' exposure to skin irritants and harsh chemicals found in cleaning products.
If you have sensitive skin or cuts on your hands, wearing gloves is especially important. Gloves will keep your skin from becoming irritated and protect any wounds from further damage.
When choosing gloves, opt for ones that fit well and are comfortable. Consider your skin type and sensitivity. If you have sensitive skin, you may prefer gloves with a gentle cotton or fabric lining. It is also important to note that many gloves are made from latex, so if you have a latex allergy, be sure to select a latex-free option.
Wearing gloves while washing dishes and doing chores is a simple yet effective way to protect your nails and keep them strong and healthy.
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Frequently asked questions
There are several ways to strengthen your nails naturally. Firstly, ensure you are drinking enough water throughout the day to help your nails retain moisture and stay strong. Secondly, eat a nutrient-dense diet that is high in protein and calcium, as these promote nail health. Finally, use nail lotions and oils to keep your nails well-moisturised and prevent peeling.
Consuming biotin-rich foods such as vegetables, eggs, and nuts may help strengthen your nails. Biotin is a B vitamin that helps the body's nervous system function properly.
Jojoba-based nail oils such as Simply Pure from My Bliss Kiss and Cuticle Buddy from Shop NBM are recommended for keeping nails moisturised.
