Noah Sinclair
Flat nails can be unsightly and cause discomfort. While the shape of your nail matrix is unchangeable, there are several reasons why nails become flat, including nutritional deficiencies, nail-biting, and anxiety. In some cases, flat nails can indicate a more serious health issue, such as hypothyroidism, iron-deficiency anemia, or a lung condition. If you are concerned about your nail health, it is important to consult a doctor or dermatologist for advice and treatment options.
| Characteristics | Values |
|---|---|
| Cause | Nutritional deficiency, nail biting, genetics, or a health issue like an infection |
| Prevention | Eating a healthy diet, taking supplements, and not biting nails |
| Treatment | Filing the side edges to make them more rectangular, using nail polish |
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What You'll Learn
Ensure you are consuming enough vitamins and minerals
Ensuring adequate vitamin and mineral intake is crucial for supporting the growth, formation, and strength of new nail cells. A well-balanced diet that includes various vitamins, minerals, and nutrients is the key to achieving strong and healthy nails. Here are some essential vitamins and minerals you should include in your diet:
Biotin (Vitamin B7)
Biotin, also known as vitamin B7, is a B-complex vitamin that promotes healthy cell growth and aids in the metabolism of protein-building amino acids, which are essential for nail growth. Include biotin-rich foods in your diet or consider taking biotin supplements to help strengthen your brittle fingernails. Small studies have shown that daily biotin supplementation of 2.5 mg for six weeks to seven months improved symptoms in 63% of participants with brittle fingernails.
Vitamin C
Vitamin C is crucial for collagen production, which provides strength and integrity to your nails. Consume foods rich in vitamin C, such as oranges and strawberries, to boost collagen synthesis and promote stronger nails. Additionally, pair vitamin C-rich foods with plant-based iron sources like spinach, beans, and seeds to enhance iron absorption. Iron is necessary to provide your cells with adequate oxygen, which is essential for maintaining healthy nails.
Zinc
Zinc is required for the growth and division of cells, including nail cells, which have a rapid growth rate. Animal proteins like beef, poultry, fish, and eggs are excellent sources of zinc. However, if you follow a plant-based diet, you can obtain zinc from soy products, chickpeas, black beans, nuts (almonds, cashews), and seeds. Ensuring adequate zinc intake helps promote the healthy growth of your nails and prevents the appearance of white spots on your nails, which can indicate zinc deficiency.
Magnesium
Magnesium is a mineral that plays a vital role in over 300 reactions in your body, including protein synthesis, which is crucial for nail growth. Vertical ridges in your nails may indicate a magnesium deficiency. Include whole grains, especially whole wheat, in your diet as they are rich sources of magnesium. By consuming sufficient magnesium, you can support the overall health and appearance of your nails.
While supplements are available for nail health, scientific evidence primarily supports the effectiveness of biotin supplements in strengthening nails. It is always best to obtain your vitamins and minerals from food sources whenever possible. However, if you are unable to meet your nutritional needs through diet alone, consider taking supplements to support nail health and address any deficiencies that may be contributing to flat nail growth.
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Consider if you have an underlying health condition
If you notice that your nails are growing flat, it could be a sign of an underlying health condition. Nails can act as a map of what's going on inside your body, and changes in their appearance may indicate nutritional deficiencies or chronic conditions. While nail issues often occur due to injury or overexposure to moisture, they can sometimes be a symptom of a more serious health problem.
One possible underlying condition associated with flat nails is hypothyroidism, as one person with this condition reported experiencing brittle nails. Additionally, spoon nails, or koilonychia, which are soft nails with a spoon-shaped dent, can be a sign of iron deficiency or vitamin B deficiency. Spoon nails are also associated with autoimmune diseases such as lupus, heart disease, or celiac disease. If you observe spoon nails, it is recommended to consult a doctor to determine the underlying cause and receive appropriate treatment.
Another potential indicator of an underlying health condition is the presence of horizontal ridges, also known as Beau's lines, on your nails. These ridges may be a sign of kidney disease or other underlying conditions. Discoloration of the nails, such as yellow nails, can also be a cause for concern in rare cases, as it could indicate an infection or a reaction to a product you're using. However, it usually points to an issue with nutrition or digestion.
It's important to note that nail issues can also be influenced by genetic factors, as some people have reported that flat nails run in their families. Additionally, certain lifestyle habits, such as nail-biting, can contribute to nail problems. While most underlying causes of nail issues are treatable, it's always a good idea to consult a healthcare professional if you have any concerns or notice any unexplained symptoms. They can provide guidance and recommend any necessary tests or treatments.
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Stop biting your nails
Nail biting is a common habit, but it can have negative consequences for your health and the appearance of your nails. Here are some detailed tips to help you stop biting your nails:
Identify Triggers
Firstly, it's important to understand what triggers your nail-biting habit. Try to notice how you feel or what you are doing when you bite your nails. Identifying these triggers can help you develop strategies to avoid or cope with these situations. For example, if you tend to bite your nails when you are bored, anxious, or stressed, you can try to find alternative ways to channel that energy or manage your emotions.
Keep Nails Trimmed Short
Dermatologists recommend keeping your nails trimmed short. This provides less nail to bite and can make it less tempting to bite them. It may also be helpful to carry a nail file and clippers with you to address any hangnails or nail injuries, so you are less likely to use your teeth.
Apply Bitter-Tasting Nail Polish
Using a bitter-tasting nail polish can act as a safe and effective deterrent. These special nail polishes have a bitter flavor that discourages nail biting. Some people may need to be consistent with reapplying the polish, especially if they don't mind the taste!
Groom and Maintain Nails
Taking care of your nails by grooming them regularly can help reduce the urge to bite. This includes applying cuticle oil or balm, maintaining healthy nail beds, and even getting regular manicures. When your nails look nice, you may be less likely to bite them.
Find Alternative Habits
It can be easier to substitute an existing habit with a new, healthier one. For example, you can try playing with a stress ball, fidget toy, or worry stone to keep your hands busy. Alternatively, chewing gum or sucking on hard candy can give your mouth something else to focus on.
Remember, breaking any habit takes time and consistency. Be patient with yourself and don't be afraid to try out different strategies to find what works best for you. If you've repeatedly tried to quit and are struggling, consider consulting a doctor or dermatologist for further advice.
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File the side edges to make them more rectangular
If you want to make your nails more rectangular, you should start by cutting your nails down into the basic shape you're aiming for. If you want square nails, use nail trimmers to cut straight across the end of your nails, so you can round out the corners later.
Square nails are flat across the top with straight, sharp corners. They work best on shorter nails or nails that are naturally square or rectangular in shape. If your nails are relatively short, you can skip the trimming step so that you have more nail to work with.
To file your nails, start on the outside corner and file toward the middle, then do the opposite corner. Don't saw back and forth. With short nails, it's especially important that you go slowly because if they get too short, it can be painful. When filing your nails, avoid bringing the file back and forth in a sawing motion, as this can fray the nail and even damage the nail bed and cuticle.
If you want a rounded or pointed shape, start by filing the outside edges of your nail and work your way toward the centre. This allows for a smooth and gradual curve. For a coffin nail, file perpendicular at the very tip to create a squared end. For squared nails, file perpendicular to the tip until you have a flat end, then only file the outside edges slightly to smooth them out.
You should only file your nails once a week, as filing more often can weaken or damage them. It's important to let them grow a bit between filing.
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Keep your nails moisturised
Keeping your nails moisturised is essential for preventing dryness, which can lead to peeling, chipping, and breakage. Here are some tips to keep your nails moisturised and healthy:
Firstly, consider the products you use. Applying a moisturising cream or balm to your nails daily can help lock in moisture and prevent cracking. Look for hand creams or balms that contain urea, phospholipids, or lactic acid. You can also use cuticle oils, such as jojoba-based oils, which can penetrate the nail plate easily due to their similarity to our natural sebum. Oiling your nails helps prevent delamination and keeps the layers of keratin bonded together. After applying oil or cream, you can also coat your nails in a thick layer of ointment, such as Vaseline, to further seal in moisture.
Additionally, pay attention to your diet. Eating foods rich in omega-3 fatty acids, such as salmon, walnuts, soy, eggs, and seeds, can help prevent dry and brittle nails. Calcium-rich foods are also beneficial for nail health. While it is not strongly supported by scientific evidence, some beauty experts recommend taking biotin supplements to treat brittle nails.
Other tips to keep your nails moisturised include wearing gloves when doing dishes or other activities that involve water. Constant exposure to water can cause your nails to expand and contract, leading to weakness and brittleness. You can also try the K-beauty trend of nail slugging, which involves applying a thick occlusive agent to your exfoliated, moisturised nail bed. This technique helps seal in moisture and improve absorption.
Remember, maintaining healthy and moisturised nails is about developing good daily habits and choosing the right products for your nails.
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Frequently asked questions
Unfortunately, the curve of your fingernail is determined by the shape of your matrix, which is not changeable. However, you can change the look of your nails cosmetically.
Flat nails can be caused by nutritional deficiencies, nail biting, or underlying health conditions such as hypothyroidism, iron-deficiency anemia, or lymphatic disease.
If you have other symptoms such as a dry mouth, it is important to speak to a doctor. They can advise you on any necessary tests or treatments.
Eating a healthy diet, taking supplements, and drinking plenty of water can help improve nail health. Additionally, using hand cream and nail polish can help to moisturize and protect your nails.
Yes, intense stress can cause deep lines or grooves in your nails, known as Beau lines, which can affect nail growth.
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