Sophia Delgado
Healthy and strong nails are an indicator of good health. However, sometimes our nails aren't as strong as we'd like them to be due to various reasons such as nutritional deficiencies, chemical exposure, or chronic conditions. While there is no proven way to help nails grow faster, there are several home remedies and grooming techniques that can help strengthen nails and prevent them from breaking. These include maintaining a healthy diet, using nail hardeners, and keeping your nails dry and clean. Additionally, taking supplements such as biotin, collagen, and essential fatty acids can also help boost nail strength.
| Characteristics | Values |
|---|---|
| Diet | Include high-quality protein, fresh fruits and vegetables, lean sources of protein, adequate carbohydrates, plenty of healthy fats, and calcium |
| Vitamins | Biotin, vitamin C, and essential fatty acids like omega-3, omega-6, and omega-9 |
| Minerals | Zinc, iron, calcium, and vitamin A and D |
| Grooming Techniques | Keep nails dry and clean, trim nails straight and round the tips, moisturize hands and nails, avoid nail biting or cutting nails too short, use nail hardeners |
| Lifestyle Changes | Avoid chemical-based nail care, such as gel-based treatments, manicures, or polish that can damage nails over time, avoid drying shampoos |
| Supplements | Collagen supplements, biotin supplements, mineral supplements |
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What You'll Learn
Take a biotin supplement
Biotin, also known as vitamin B7, is an essential nutrient that supports your body's metabolism by helping to convert food into energy. It is also believed to be beneficial for maintaining healthy skin, nails, and hair. While biotin deficiency is rare, consuming biotin through supplements may help strengthen brittle nails and improve their growth.
Several human studies have indicated a positive correlation between biotin supplements and nail strength. One such study from Switzerland demonstrated a 25% increase in nail plate thickness in patients with brittle nails who received biotin supplementation. Another study suggested that a dose of 2.5 milligrams of biotin daily can improve nail strength in just a few weeks.
However, it is important to consult a healthcare professional before taking any supplements, especially if you are on medication or have a chronic condition. Most people get adequate biotin through their diet, and biotin can be found naturally in many foods. If you are concerned about a potential biotin deficiency, a healthcare provider can test you and recommend appropriate strategies.
In addition to taking a biotin supplement, there are other lifestyle changes you can make to strengthen your nails. This includes maintaining a healthy diet rich in fruits, vegetables, lean proteins, carbohydrates, and healthy fats. Regular nail grooming, such as keeping your nails clean and dry, trimming them properly, and moisturizing your hands and nails, can also help boost nail strength and encourage growth.
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Eat a nutrient-dense diet
Eating a nutrient-dense diet is crucial for maintaining nail health. Nails that are dry, cracked, and brittle can indicate a lack of proper nutrition. A well-balanced diet that includes a variety of vitamins, minerals, and nutrients is essential for growing and maintaining healthy nails.
Firstly, ensure you are consuming enough protein, as nails are primarily composed of keratin, a type of protein. Include high-quality protein sources in your diet, such as lean meats, fish, eggs, dairy products, beans, and legumes. If you follow a plant-based diet, quinoa, tofu, and nuts are also excellent sources of protein.
Secondly, focus on foods rich in biotin, a B-complex vitamin that promotes healthy cell growth and aids in the metabolism of protein-building amino acids essential for nail growth. Biotin-rich foods include eggs, nuts, seeds, salmon, sweet potatoes, and avocados. While biotin supplements are also available, it is always best to get your nutrients from whole foods.
In addition, include foods that provide healthy fats, such as salmon, nuts, seeds, and avocados. These healthy fats help supply the body with magnesium, which is vital for nail health. Omega-3 fatty acids, found in fatty fish, are especially beneficial due to their anti-inflammatory properties and their ability to maintain healthy cell membranes, keeping your nails moisturized and preventing dryness and brittleness.
Moreover, incorporate antioxidant-rich foods like berries, spinach, and almonds, which help protect your nails from damage caused by free radicals and improve blood circulation. Bone broth is another excellent food for nail health, as it provides collagen and easily digestible protein.
Lastly, ensure adequate intake of zinc and iron, as deficiencies in these minerals can negatively affect nail growth and strength. Animal proteins are a great source of zinc, and iron-rich foods include red meat, poultry, fish, lentils, beans, and fortified cereals.
Remember, a nutrient-dense diet is a key foundation for achieving strong and healthy nails.
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Moisturise with lotions and oils
While there is no lotion that can speed up nail growth, moisturising your nails with lotions and oils can help strengthen your nails and prevent them from breaking. This will give them the best chance of healthy growth and appearance.
Moisturising your hands and nails with a lotion, making sure to rub it into your fingernails, especially at the base where the cuticles are located, can help boost the strength of your nails. You can also use nail oils.
It is important to keep your nails clean as this keeps bacteria from growing beneath them. However, it is also important to let your nails breathe. If you constantly cover your nails with product, they may not be able to restore and heal. Consider taking a break from manicures, pedicures, and polishes for a few months to give your nails a chance to get stronger.
In addition to lotions and oils, there are other ways to keep your nails moisturised. Essential Fatty Acids or EFAs, such as omega-3, omega-6, and omega-9, are critical to nourishing the nails. They help promote normal moisture levels and inflammatory responses and support skin and cell health.
If you are using a shampoo that strips oils, it might be drying out your nails and causing them to become weak or brittle. Try changing your shampoo for a couple of weeks and see whether you notice a difference.
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Take collagen supplements
While there are many home remedies to help nails grow stronger, taking collagen supplements is one popular approach. Collagen is a major structural protein found in our tissues, including skin, hair, nails, tendons, cartilage, and bones. It works with other substances, such as hyaluronic acid and elastin, to maintain skin elasticity, volume, and moisture.
Collagen supplements are made from collagen-rich animal tissues, like the skin and bones of cattle and pigs, as well as fish scales and skin. The proteins are first denatured to form gelatin and then broken down into smaller fragments to be incorporated into powders, gummies, capsules, and protein bars.
Some small studies suggest that collagen supplements may have limited benefits for nail growth and strength. For example, a single-center trial found that 25 participants who took 2.5g of specific bioactive collagen peptides once daily for 24 weeks experienced an increase of 12% in nail growth rate and a 42% decrease in broken nails. However, it's important to note that our bodies cannot absorb collagen in its whole form. To enter the bloodstream, it must be broken down into peptides, which may then form collagen deposited in other parts of the body besides nails, like cartilage or bone.
If you're considering taking collagen supplements, it's always a good idea to consult with your healthcare provider first, especially if you have any health concerns or are taking medications.
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Consume more zinc
Consuming more zinc can help improve nail strength and overall health. Zinc is an essential nutrient that plays a crucial role in the growth and division of cells, including nail cells, which grow and divide rapidly. A steady supply of zinc is needed to promote the healthy growth of nails.
Zinc deficiency can lead to nail dystrophy, which is characterized by nail discoloration, distortion, and brittleness. Nails may become thin and break very easily, sometimes splitting horizontally and forming layers. The cuticle may also become inflamed, and white spots or lines may appear on the nails. These conditions indicate a lack of zinc in the diet or an underlying medical condition.
To increase your zinc intake, try incorporating more zinc-rich foods into your diet. Animal proteins such as beef, poultry, fish, and eggs are excellent sources of zinc. However, if you follow a plant-based diet, fear not; certain plant foods also provide this mineral. Soy, chickpeas, black beans, nuts (such as almonds and cashews), and seeds are all great sources of zinc. Additionally, whole grains offer a substantial amount of zinc, so consider incorporating them into your meals.
If you feel that your diet is already rich in zinc and you're still experiencing nail issues, it may be beneficial to consult a healthcare professional. They can advise you on whether taking a zinc supplement is appropriate and guide you toward the root cause of your nail concerns.
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Frequently asked questions
You can try taking a biotin supplement, drinking enough water, eating a nutrient-dense diet with plenty of protein, and using nail lotions and oils.
A diet rich in calcium, such as dairy products, sesame seeds, leafy greens, tofu, and almonds, can help strengthen nails. Oysters, beef, pumpkin seeds, beans, nuts, and whole grains are good sources of zinc, which is also important for nail growth.
No, it is a myth that applying vitamins directly to the nails will help them grow. While nail hardeners can help prevent nails from breaking, it is recommended to give your nails a break from nail polish and other chemical-based treatments to allow them to breathe and heal.
Yes, regular nail grooming can help boost nail strength and reduce breakage. Keep your nails clean and dry, trim them regularly, and moisturize your hands and nails.
