Caleb Foster
Long, strong nails are fun to have and decorate, but they can be hard to achieve. To grow your nails, you need to keep them strong and healthy. This means protecting your nails from harsh chemicals, keeping them dry, and maintaining a nutritious diet.
| Characteristics | Values |
|---|---|
| Avoid | Soaking nails in water for extended periods, biting nails, picking at nail polish, and peeling off gels or acrylics |
| Diet | Consume biotin-rich foods such as whole grains, mushrooms, bananas, salmon, and avocado, or take a biotin supplement |
| Nail care | Wear gloves when washing dishes, use a soft nail file, apply a base coat before nail polish, and finish with a strengthening top coat |
| Medical advice | Consult a doctor or dermatologist for personalized advice and to check if it is safe to take supplements |
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What You'll Learn
Consume vitamins and supplements
Consuming vitamins and supplements is one way to support nail growth and health. However, it is important to note that the body has a limited capacity to process and use these substances, and there is little scientific evidence to support the claims made by many nail supplement products.
Nevertheless, certain vitamins and minerals may be beneficial for nail health. Biotin, a B-complex vitamin, is often recommended for strengthening brittle nails. It is found in organ meats, egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and cauliflower. One study found that taking a biotin supplement for six weeks to seven months improved symptoms in 63% of participants with brittle nails.
Vitamin B12 is another important vitamin for nail health, as it aids in iron absorption and the development of red blood cells, which are necessary for keeping nails strong. B12 is found mainly in meat and dairy products. Folate, or vitamin B9, is also important for nail health, as deficiencies can lead to nail discolouration and ridges. Foods rich in folate include beef liver, spinach, black-eyed peas, fortified breakfast cereals, asparagus, and Brussels sprouts.
Vitamin C is essential for the production of collagen, a key building block for nails. It is found in citrus fruits, peppers, strawberries, broccoli, and other fruits and vegetables. Zinc is also important for nail health, as it is required for the healthy growth and division of cells. Animal proteins are a good source of zinc, but it is also found in certain plant foods.
While supplements can be a convenient way to increase your intake of these vitamins and minerals, it is generally recommended to prioritise improving your diet first. A diet low in nutrients, such as iron, vitamins A and C, biotin, and collagen, can contribute to short, dehydrated, and broken nails.
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Maintain a balanced diet
Maintaining a balanced diet is key to supporting healthy nails. Nails are made of keratin, a type of protein, so it's important to eat enough protein-rich foods. Good sources of protein include eggs, chicken, turkey, lean beef, pork, and fish. For vegetarians and vegans, lentils, peanuts, nuts, and dairy products are excellent alternatives.
In addition to protein, a balanced diet should also include a variety of fruits and vegetables. Orange and yellow vegetables like carrots, pumpkins, and sweet potatoes are packed with vitamin A, which helps keep nails shiny and prevents dryness. Vitamin A also promotes healthy skin. Dark green, leafy vegetables are also important as they are rich in iron, which is essential for nail health. An iron deficiency can lead to concave, "spoon-shaped" nails or ridges on the nail surface.
Nails also require healthy fats, which help supply the body with magnesium. Nuts, seeds, and avocados are great sources of healthy fats and can help your nails grow shinier and stronger. Salmon is another excellent food for nail health, as it is rich in healthy fats and omega-3 fatty acids, which promote strong, shiny nails.
Finally, staying hydrated is crucial for nail health. Water aids in delivering nutrients and oxygen to the cells, so drinking enough water is essential for keeping your nails and cuticles hydrated and healthy. Cuticle oil is also recommended to keep nails hydrated and healthy.
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Minimise contact with water
While it is impossible to avoid water entirely, being mindful of your contact with water can help keep your nails strong and healthy. Nails that absorb too much water can become weak and brittle, leading to breakage and cracks that stunt their growth.
To minimise contact with water, it is recommended to wear gloves when washing dishes, clothes, and surfaces. This prevents water and cleaning products from sitting on top of your nails and drying them out. You can also try to keep your hands out of the water while taking a bath.
In addition to minimising direct contact with water, it is also important to keep your nails dry and clean. Bacteria can grow beneath your nails if they are not properly dried, which can impact their health and strength. Make sure to dry your hands and nails thoroughly after washing them or coming into contact with water.
While it is important to minimise excessive exposure to water, it is equally crucial to stay hydrated by drinking enough water throughout the day. This helps maintain nail moisture and flexibility, promoting nail growth. Staying hydrated is an essential part of maintaining overall nail health and strength.
By being mindful of your contact with water and keeping your nails dry and clean, you can help promote strong and healthy nails that are less prone to breakage and other issues.
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File nails correctly
While there is no scientifically proven method for making nails grow faster, taking good care of your body through proper nutrition and grooming techniques can help your nails grow strong and long over time.
The first step to filing your nails correctly is to choose the right nail file. While there are several types of nail files available, emery board files are both affordable and effective. Nail expert Amy Ling Lin recommends using an emery cushion board as it is very gentle on your nails and causes the least breakage. Lin suggests using a board with about 180 grit for your hands as these files tend to be gentler and provide more control when shaping the nail.
Next, you need to ensure that your nails are clean and dry. It is crucial not to file nails when they are wet as they become softer and are more prone to breakage. Before you get filing, thoroughly wash and dry your hands with soap and warm water to get rid of any oil or debris that might interfere with the process.
Now that you have your perfect nail-filing tool and your nails are clean and dry, you can start filing. Hold the file perpendicular to the edge of the nail. Start by holding the file so that the surface touches your nail straight-on. Use this angle to get the basic shape of the nail worked out. Position your hands so that your fingers point toward you, rather than away, to help you better see your work.
When filing your nails, always start from the outside corner going into the middle of the nail. Try imagining your nail in two sections and file each side separately to complete the shape. File in single strokes along the grain of your nail. Avoid using a sawing motion as this can lead to tears or breakages. Instead, use smooth strokes in a single direction, filing down the length of the nail more often than up toward your fingers. Remember to always take your time when filing so you don't damage your nails.
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Use a strengthening top coat
Using a strengthening top coat is an effective way to make your nails longer and stronger. The right products can help prevent chipping and breakage by adding a protective layer to your nails, reducing wear and tear.
Brittle nails that are prone to peeling and breakage may be a sign of biotin deficiency. Therefore, it is recommended to use a nail strengthener with hydrolyzed wheat protein, which reinforces brittle nails. This key ingredient boosts flexibility, creating a protective coat to seal in moisture. One such product is Olive & June's Nail Strengthener, which is packed with plant-based ingredients, including celery seed extract, to help heal and condition the nail's surface.
If you are looking for a quick-drying, super-glossy finish, a protein-enriched formula with hydrolyzed wheat protein and hydrating dimethicone is a great option. This formula builds a protective layer over time, helping nails grow long and strong. It is important to note that if this type of formula comes into contact with the skin, it can cause dryness, so be cautious during application.
For those who bite their nails, a nail strengthener with key ingredients such as hydrolyzed wheat protein, hydrolyzed soy protein, and calcium can be beneficial. These ingredients promote nail flexibility, reduce brittleness, and create a protective coat, helping to deter the habit of nail-biting.
Additionally, maintaining regular manicure appointments will help your nails grow longer and stronger. This is achieved by creating an "apex", which mimics the natural curve of the nail and provides structural support, allowing the nail to grow out without breaking.
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Frequently asked questions
There is no scientifically proven method for making nails grow faster and longer. However, taking good care of your body through proper nutrition can help. Biotin is an important type of B vitamin that can help strengthen nails. Biotin-rich foods include whole grains, mushrooms, bananas, salmon, and avocado.
Folic acid, Vitamin A, and Vitamin C are natural minerals that can help support nail health. Keeping your nails hydrated will also help them retain moisture and stay strong.
Base and top coats add a protective barrier over your natural nail, minimising the chance of staining. Applying a base coat before your coloured polish and finishing with a strengthening top coat can help your nails grow longer.
Yes, it is important to avoid soaking your nails in water for extended periods as this can make them weak and brittle. Wearing gloves when washing dishes and keeping your hands out of the water while taking a bath can help prevent this.
Frequent nail biting can hinder nail growth. Applying a bitter-tasting nail polish or a hand cream or cuticle balm can help reduce the urge to bite your nails.
