Caleb Foster
Strong and healthy nails are an indicator of good health. However, sometimes our nails aren't as strong as we'd like them to be. Weak nails can be a result of several factors, including diet, hydration, and proper care. Luckily, there are plenty of lifestyle changes and home remedies that can help strengthen your nails and get them looking healthy and beautiful.
How to Strengthen Finger Nails
| Characteristics | Values |
|---|---|
| Diet | Eat a variety of nutrient-dense foods, including fruits, vegetables, nuts, seeds, and dairy. |
| Consume foods rich in protein and biotin, such as lean meats, eggs, and nuts. | |
| Include vitamin C-rich foods like berries and sweet potatoes to aid in collagen production. | |
| Eat almonds, avocados, and chia seeds for vitamin E, which helps protect nails from oxidative damage. | |
| Nail Care | Use organic nail care products to avoid exposing nails to harmful chemicals. |
| Avoid nail polish removers with acetone, as they can dry out nails. | |
| File nails regularly in one direction to prevent splitting and breakage. | |
| Keep nails moisturized and oiled with natural oils like coconut oil, olive oil, or cuticle oil. | |
| Wear gloves when washing dishes or performing other tasks that may damage nails. | |
| Lifestyle | Stay hydrated to help nails retain moisture and prevent breakage. |
| Avoid using your nails as tools, as it can lead to breakage and chipping. | |
| Supplements | Consider taking biotin supplements to improve nail strength and growth, but check with your healthcare provider first. |
| Professional Help | If you've tried various methods without success, consult a dermatologist or skincare professional for prescription-strength nail treatments. |
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What You'll Learn
- Diet: eat nutrient-dense foods, including protein, calcium, and biotin-rich foods
- Moisturise: use oils, ointments, and lotions to seal in moisture and prevent nails from drying out
- Nail care: opt for organic, natural products, and avoid harsh chemicals like acetone and formaldehyde
- Nail length: keep nails short to prevent breaking and reduce exposure to water and chemicals
- Supplements: consider taking biotin supplements to improve nail strength and growth
Diet: eat nutrient-dense foods, including protein, calcium, and biotin-rich foods
Eating nutrient-dense foods is essential for strengthening your fingernails. Nails that are dry, cracked, and brittle can indicate a lack of nutrients, whereas strong and shiny nails can be a sign of a healthy diet. Here are some foods that can help you achieve the latter:
Protein-rich foods
Protein is crucial for nail health, and both animal-based and plant-based sources can provide sufficient amounts. Meat lovers can opt for leaner meats like chicken and turkey, which also provide collagen, essential for nail health. If you're looking for seafood options, salmon is an excellent choice due to its high content of healthy fats and omega-3 fatty acids, which promote strong and shiny nails. Other fatty fish, such as sardines, also provide these benefits.
For those who prefer a plant-based diet, legumes like peas, beans, and lentils are excellent sources of protein and fiber. Soybeans and peanuts, in particular, are rich in biotin, which is also beneficial for nail health.
Calcium-rich foods
Calcium-rich foods are also important for nail health, as they help to strengthen nails and support their growth. Dairy products like milk, yogurt, and cheese are excellent sources of calcium. For those who are lactose intolerant, aged, hard cheeses are easier to digest and provide a good amount of calcium.
If you're looking for non-dairy options, seeds such as poppy, sesame, celery, and chia seeds are tiny nutritional powerhouses packed with calcium and other important nutrients like protein and healthy fats. Amaranth, a highly nutritious pseudocereal, is another excellent source of calcium and various minerals. Edamame beans, which are young soybeans, also provide a good amount of calcium and protein.
Biotin-rich foods
Biotin, also known as vitamin H or vitamin B7, is essential for nail health. It helps convert food into energy and supports eye, hair, skin, brain, and liver function. Eggs, especially the yolks, are an excellent source of biotin, as well as protein and healthy fats. Other biotin-rich foods include sweet potatoes, which are packed with vitamins, minerals, fiber, and carotenoid antioxidants. Chicken and beef liver are also excellent sources of biotin, providing over 100% of the daily value in a standard serving.
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Moisturise: use oils, ointments, and lotions to seal in moisture and prevent nails from drying out
Keeping your nails moisturised is key to preventing them from drying out and becoming brittle. When nails are properly hydrated, they are less prone to breakage.
There are several ways to keep your nails moisturised. Firstly, consider the products you are using on your nails and hands. Frequent dishwashing and the use of nail polish remover that contains acetone can cause nails and cuticles to dry out. To prevent this, wear gloves when washing dishes or clothes, and use an acetone-free nail polish remover. When wearing gloves, apply a lubricant or oil to your nails and cuticles. The gloves will help seal in the moisture and protect your nails from the drying effects of water.
You can also use ointments, creams, and lotions to keep your nails and cuticles moisturised. Dermatologists recommend rubbing petroleum jelly, vitamin E, or cuticle cream into your cuticles at night. Ointments are very moisturising but can be messy, so they are best used at night. Lotions are less greasy and can be used throughout the day, but they are not as moisturising as ointments or creams. Look for products containing urea, phospholipids, or lactic acid to help prevent cracking.
In addition to these daily habits, you can also treat your nails to a hot wax treatment at a nail salon. For this treatment, a special oily wax is heated and then dipped into. After removing your hands from the wax, you put on plastic gloves and a mitt to seal in the heat for 10 to 15 minutes.
Finally, remember to stay hydrated by drinking enough water. This will help your nails retain moisture and stay strong.
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Nail care: opt for organic, natural products, and avoid harsh chemicals like acetone and formaldehyde
When it comes to nail care, it's best to opt for organic, natural products that nourish and strengthen your nails. Avoid harsh chemicals commonly found in nail care products, such as acetone and formaldehyde, which can cause allergic reactions and other health issues.
Formaldehyde, often found in nail polishes and treatments, can cause allergies and has been linked to health concerns. It is used to make the coating tough and resilient, aiding in adhesion, gloss, and flow. However, there are natural alternatives that can provide similar benefits without the associated risks. Always read the labels and look for products free from formaldehyde and its related ingredients, such as formalin, methylene glycol, and toluene sulfonamide/formaldehyde resin (TSFR).
Acetone, a common ingredient in nail polish removers, is another chemical to avoid. It can be extremely drying and damaging to your nails and the surrounding skin. Instead, opt for natural, organic removers that are soy-based or use alternative, gentler ingredients. These removers are less likely to strip your nails of their natural oils, leaving them brittle and weak.
Choose nail care products that are free from phthalate plasticizers, alcohol, and other harsh chemicals. Organic cuticle oils and creams can help moisturize and nourish your nails and the surrounding skin. Natural nail polishes, free from toxic ingredients, are also available and provide a safer alternative without compromising on colour or finish.
To strengthen your nails, consider natural remedies such as maintaining a healthy diet rich in protein, calcium, and biotin-rich foods like vegetables, eggs, and nuts. Staying hydrated is also essential for nail health, as it helps your nails retain moisture and prevents breakage. Additionally, wearing gloves while washing dishes or keeping your hands out of water for extended periods can help prevent your nails from becoming weak and brittle.
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Nail length: keep nails short to prevent breaking and reduce exposure to water and chemicals
Keeping your nails short and trim is a great way to prevent breakage and reduce exposure to external factors that can weaken your nails. Nails that are longer are more susceptible to breaking, chipping, and peeling, which can all be prevented by keeping them short.
Washing dishes, swimming, and bathing can all cause your nails to become weak and brittle due to prolonged exposure to water. Keeping your nails short will reduce the surface area exposed to water and chemicals, minimising the potential damage. When doing the dishes, it is always advisable to wear gloves to protect your nails.
If you are a frequent swimmer, you may find that your nails become brittle due to prolonged water exposure. While swimming is an excellent form of exercise, keeping your nails trimmed will help reduce the impact of water on their health. Additionally, wearing swimming gloves can provide extra protection and further minimise the potential damage.
Short nails are also less likely to be used as tools for tasks such as opening cans or scratching off stickers. Using your nails for such purposes can lead to breakage and chipping, which weakens them over time. By keeping your nails trimmed, you will be less tempted to use them for these tasks, and your nails will remain stronger and healthier.
In summary, maintaining short nails is a simple yet effective way to prevent breakage and reduce exposure to water and chemicals. Combined with the use of gloves for household chores and swimming, you can effectively protect your nails and maintain their strength.
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Supplements: consider taking biotin supplements to improve nail strength and growth
Biotin is a B vitamin that can help strengthen nails and support the nervous system. It is also said to be essential for nail growth. A biotin deficiency can lead to hair loss and brittle nails. However, it is uncommon to be deficient in biotin, and there is limited evidence to support the idea that biotin supplements improve nail growth in individuals who are not deficient in biotin.
Some populations are at risk of biotin deficiency and may benefit from supplements. These include people with alcohol use disorder, those who are pregnant or breastfeeding, and those with a biotinidase deficiency. Approximately half of healthy pregnant women may have a marginal biotin deficiency. Certain medications, such as anti-seizure drugs, can also cause a relative biotin deficiency.
If you believe you may be deficient in biotin, it is important to consult your healthcare provider before taking a supplement to ensure that it is safe for you. There are a variety of biotin supplements available on the market, ranging from capsules to gummies, and they can be purchased from Amazon, Pure Encapsulations, and Nature's Bounty, among other brands and retailers.
In addition to taking biotin supplements, you can also consume biotin-rich foods to improve your nail strength and growth. Such foods include vegetables, eggs, and nuts.
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Frequently asked questions
Eat a diet rich in vitamins and minerals, including biotin, protein, and calcium. Stay hydrated and moisturize your nails with hand cream or oil.
Foods that contain biotin include eggs, almonds, avocados, cucumbers, cauliflower, mushrooms, sweet potatoes, cheese, and organ meats.
Chicken, lean beef, pork, fish, and eggs are all good sources of protein.
Mix one tablespoon of lemon juice with three tablespoons of warm olive oil. Soak your nails in the mixture for 10-15 minutes once a week. You can also try soaking your nails in warm milk and honey or warm water with gelatin.
Over-the-counter nail hardeners and strengtheners can help in the short term. For long-term results, see a dermatologist for prescription-strength treatments.
