Sophia Delgado
Healthy nails are an indicator of good health, but sometimes our nails aren't as strong as we'd like. While genetics play a role in nail growth, there are steps you can take to strengthen your nails and promote growth. This includes lifestyle changes such as a nutrient-rich diet, staying hydrated, and avoiding common pitfalls like overexposure to water or irritants. In addition, grooming your nails and keeping them trimmed is an important part of nail health.
| Characteristics | Values |
|---|---|
| Average monthly growth of fingernails | 3.5 mm |
| Average monthly growth of toenails | 1.5 mm |
| Growth rate influenced by | Dominant hand, season, health, diet, hydration, trauma |
| Foods for nail growth | Salmon, eggs, beans, lentils, kale, arugula, watercress, spinach, collards, berries, nuts, seeds, avocado, flaxseed, grapefruit, meat, chicken, turkey, fatty fish, yogurt, soups |
| Vitamins for nail growth | Biotin, B7, B12, D, A, C |
| Minerals | Iron, Calcium, Magnesium |
| Other tips | Trimming, avoiding irritants, minimizing manicures, herbal nail oils, collagen supplements |
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What You'll Learn
Consume fatty acids, protein, and biotin
Consuming fatty acids, protein, and biotin is essential for maintaining healthy nails. Fatty acids help lubricate and moisturize your nails, giving them a shiny appearance. They also reduce inflammation in your nail bed, which promotes the health of the cells that give rise to your nail plate. Fatty fish like salmon, trout, mackerel, tuna, and sardines are rich sources of omega-3 fatty acids. These healthy fats can also be found in walnuts, soy, eggs, chia seeds, flaxseeds, and plant oils like flaxseed oil.
Protein is another crucial nutrient for nail health. Adequate protein intake is necessary to produce keratin, which keeps your nails strong and resilient. Animal proteins, such as lean meats like chicken and turkey, provide collagen and are high in protein. For those who follow a plant-based diet, beans, legumes, tofu, and certain vegetables can provide sufficient protein.
Biotin, also known as vitamin B7, is a water-soluble vitamin that supports healthy cell growth and aids in the metabolism of protein-building amino acids, which are essential for nail growth. While biotin supplements are popular for promoting nail growth, their efficacy in healthy individuals is not conclusively supported by research. However, biotin supplementation has shown positive results in individuals with underlying conditions affecting nail growth. Biotin-rich foods include liver, eggs, salmon, pork, nuts, seeds, sweet potatoes, and even some vegetables like beans and cauliflower.
In addition to these specific nutrients, maintaining a well-rounded and nutrient-rich diet is vital for nail health. A variety of whole foods, including fruits, vegetables, healthy fats, and proteins, will provide the necessary vitamins, minerals, and antioxidants to support strong and healthy nails.
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Stay hydrated
Staying hydrated is essential for maintaining healthy nails. Nails that are adequately hydrated are stronger, more flexible, and less prone to damage. Hydration supports the production of keratin, a hardened protein that makes up the majority of nails. Keratinocytes, the cells responsible for producing keratin, function optimally when well-hydrated, leading to improved keratin production and healthier nails.
On the other hand, dehydration can compromise the structural integrity of keratin, resulting in brittle nails that are more susceptible to breakage and damage. When the body is dehydrated, it prioritizes vital organs, leaving peripheral areas like nails with insufficient hydration. This leads to dry and fragile nails that lack resilience and elasticity.
To ensure proper nail hydration, it is crucial to maintain adequate water intake. Drinking enough water helps nails retain moisture, making them less likely to develop ridges or splits. It also contributes to overall nail strength and flexibility. Consistent hydration supports the optimal function of keratinocytes, promoting the development of strong and resilient nails.
In addition to water intake, environmental factors such as climate and water quality can impact nail hydration. Exposure to extreme temperatures or harsh chemicals can affect the moisture levels in nails, requiring additional care to maintain hydration.
Moisturizing nails with hand cream or nail lotion can also support nail hydration. Proper nail care, including regular trimming and avoiding the constant use of nail polish, allows nails to breathe and maintain their natural moisture balance. Maintaining healthy habits and paying attention to nail hydration can help promote overall nail health and aesthetics.
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Take supplements
Taking supplements is a popular way to promote nail growth and restore brittle nails. However, it is important to consult a healthcare professional before taking any supplements, especially if you are on medication or have a chronic condition.
One supplement that is often recommended for nail health is biotin, also known as vitamin B7. Small clinical trials have shown that biotin supplementation may improve the firmness, thickness, and hardness of brittle nails. Biotin is naturally found in many foods, including eggs, salmon, beans, and lentils, but taking a supplement may help boost your levels of this important nutrient.
Collagen supplements are also popular for nail health. Collagen is the most abundant protein in the body and is responsible for muscle repair and skin regeneration. Supplemental collagen has been shown to improve nail growth and restore brittle nails. As collagen levels naturally decrease with age, many people over 40 take collagen supplements to support their skin, hair, and nails.
In addition to biotin and collagen supplements, a multivitamin with minerals can help ensure that you are getting all the nutrients you need for healthy nails. For example, vitamin D deficiency has been linked to dry and brittle nails, so taking a supplement containing vitamin D may be beneficial.
If you are struggling to get enough minerals from your diet, a multi-mineral or trace mineral supplement may be beneficial. Minerals are essential for nail health, and a deficiency can lead to weak and brittle nails.
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Keep nails short
Keeping your nails short is a good idea if you want healthy nails. Short nails are easier to manage and are more sanitary. They also prevent accidental breakage and tears, which can be painful and cause further damage to the nail.
To keep your nails short, you should use nail clippers or a soft nail file, filing in one direction. Avoid using metal files or filing in multiple directions, as this can weaken your nails. Keeping your nails short is especially important if they are fragile or prone to catching and snagging on things.
In addition to keeping your nails short, you should also consider the following tips: avoid common pitfalls that can weaken nails, such as nutritional deficiencies, chemical exposure, and chronic conditions; wear gloves when washing dishes or doing other tasks that involve submerging your hands in water to prevent excess moisture; and drink enough water throughout the day to stay hydrated, as dehydration can lead to brittle nails.
If you want to grow your nails longer, it's still important to start with a short base. Trim your nails regularly to a uniform length, and then follow the above advice to strengthen them and promote healthy growth. This includes eating a nutrient-dense diet with enough protein and taking a biotin or multivitamin supplement, if recommended by your healthcare provider.
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Avoid irritants
To grow healthy nails, it is important to avoid irritants that may lead to deterioration in nail health. Here are some tips to avoid such irritants:
Identify Nail Irritants
Recognize and identify the substances or agents that irritate your nails and cause deterioration in their health. Common nail irritants include detergents, cleaning fluids, nail treatments, nail polish, and nail polish remover. These products can contain harsh chemicals that can damage your nails and disrupt their natural growth. It is important to be mindful of the products you use and their potential impact on your nail health.
Minimize Exposure to Irritants
Once you have identified the irritants, take appropriate measures to minimize your exposure to them. For example, if you frequently use detergents or cleaning fluids, consider wearing protective gloves to create a barrier between the chemicals and your nails. This simple step can significantly reduce the potential damage to your nails. Similarly, if nail polish or nail polish remover is an irritant, try to avoid excessive use, and always remember to moisturize your nails afterward to counteract the drying effects of these products.
Choose Nail-Friendly Alternatives
Whenever possible, opt for nail-friendly alternatives to traditional irritants. For example, instead of using harsh nail polish removers, explore gentler options or natural alternatives. You can also minimize the frequency of using nail gels or acrylics, as these can wear down the surface of your nails over time. By making conscious choices, you can promote healthier nail growth.
Be Mindful of Environmental Factors
Not only chemical irritants but also environmental factors can affect your nail health. For instance, repeated exposure to water can lead to brittle nails that are prone to splitting and cracking. To prevent this, wear gloves while washing dishes or performing other water-heavy tasks. Additionally, during cold weather or when engaging in activities like skiing, protect your nails and fingers by wearing gloves, as extreme cold can also be an irritant and cause nail damage.
Consult a Professional
If you are unsure about specific irritants or need personalized advice, consider consulting a dermatologist or a nail care specialist. They can help identify any specific allergens or irritants that may be affecting your nail health and provide tailored recommendations to avoid or minimize their impact. Remember, taking proactive measures to avoid irritants is a crucial step toward achieving and maintaining healthy nail growth.
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Frequently asked questions
Here are some science-backed natural solutions for strong and healthy nails:
- Drink enough water throughout the day.
- Eat a nutrient-dense diet that is high in protein.
- Take a biotin supplement.
- Use nail lotions and oils.
- Keep your nails short.
- Avoid contact with allergens and irritants, including detergents or solvents.
Eating a nutrient-dense diet is key to making nails grow faster and stronger. Here are some foods that can help:
- Salmon
- Eggs
- Flaxseed
- Grapefruit
- Lentils and beans
- Nuts, seeds, and avocados
- Leafy greens such as kale, arugula, watercress, spinach, and collards
- Berries, especially blueberries and strawberries
Biotin, also known as vitamin B7, is often found in popular hair, skin, and nail vitamins. Vitamin B12 and vitamin D are also important for nail health.
Brittle nails can be caused by nutritional deficiencies, chemical exposure, or chronic conditions such as hypothyroidism. Dehydration can also cause nails to become brittle, dry, and break easily.
Healthy fingernails grow approximately 3.5 millimeters every month, while toenails grow slower at around 1.5 millimeters per month. If you lose a nail, it can take at least a few months to grow back.
