Ava Monroe
Strong and healthy nails are an indicator of good health. However, several factors can affect nail health, such as vitamin deficiencies, dehydration, and underlying health conditions. Strategies to improve nail health include maintaining a healthy diet, staying hydrated, and using nail care products like lotions, oils, and polishes. Some sources suggest that nail polishes and hardeners can make nails more brittle, so it is important to choose products that are non-toxic and water-based. Additionally, regular nail grooming, including proper filing and cleaning techniques, can help strengthen nails and encourage growth.
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What You'll Learn
- Diet: Eat vitamins and minerals like meat, poultry, dairy, eggs, fish, and vegetables
- Hydration: Nails need moisture to stay strong
- Genetics: Weak nails may be inherited
- Nail care: Keep nails clean and dry, and use lotions and oils
- Health: Nail issues can indicate vitamin deficiencies, chronic conditions, or skin disorders
Diet: Eat vitamins and minerals like meat, poultry, dairy, eggs, fish, and vegetables
A well-rounded and nutrient-rich diet is key to achieving strong, shiny, and healthy nails. This is because vitamins and minerals promote nail growth and strength. While supplements are available, it is always best to get these nutrients from your food.
Vitamin B12, found in animal foods such as meat, poultry, fish, eggs, and dairy, is essential for nail health. A deficiency in vitamin B12 can cause nail discolouration. Folate, or vitamin B9, is another important vitamin for nail growth, contributing to red blood cell formation and new cell development. Dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocado are all good sources of folate.
Zinc is also required for healthy nail growth. Red meat, poultry, fish, and eggs are all good sources of zinc, but it can also be found in plant foods such as chickpeas, black beans, nuts, and seeds.
Iron is another vital mineral for nail health, as it provides cells with oxygen, which is then transported to the nails. Eating vitamin C-rich foods alongside iron-rich plant foods can improve absorption. Meat, poultry, fish, legumes, nuts, and dark chocolate are all good sources of iron.
Biotin, also known as vitamin B7, is a superstar nutrient when it comes to nail health. It improves the structure of keratin, making nails stronger and less prone to splitting or breaking. Biotin can be found in eggs, nuts, seeds, salmon, sweet potatoes, avocados, and liver.
Vitamin E is also important for nail health, as it is a powerful antioxidant that protects nails from damage and improves blood circulation to the nail bed. Almonds, sunflower seeds, spinach, and avocados are all good sources of vitamin E.
Finally, protein-rich foods are essential for boosting keratin production and creating strong nails. Good sources of protein include meat, poultry, fish, eggs, and dairy, as well as plant-based sources such as soy, legumes, beans, and nuts.
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Hydration: Nails need moisture to stay strong
Healthy nails are smooth and free of discolouration. However, if your nails are rough, brittle, or prone to cracking, it could be a sign that they are dehydrated. Nails can lose moisture in several ways, including through exposure to water. This may occur when performing water-heavy tasks like washing dishes or even taking a bath. To prevent this, you can wear gloves when performing these tasks or apply moisturising hand lotions and natural oils, such as jojoba or coconut oil, after washing your hands.
Another way that nails can lose moisture is through the use of drying shampoos or manicures. Shampoos designed for oily hair may strip your nails of their natural oils, causing them to become weak and brittle. Similarly, gel or acrylic manicures can cause nails to peel, weakening them over time. UV dryers used for gel manicures may also damage the DNA in your hands. To prevent this, it is recommended to give your nails a break between applications or to limit these treatments to special occasions.
In addition to external factors, hydration levels can impact nail health. Drinking enough water is essential for maintaining nail moisture and preventing brittleness. Nails may also benefit from the use of prescription topical agents or over-the-counter nail hardeners.
While external hydration is important, internal hydration is also key. A diet rich in vitamins and minerals can help to improve nail health. Vitamins such as biotin (vitamin B7) can improve nail growth and strength. Biotin is water-soluble, so it must be consumed daily as it is not stored in the body. Foods such as meat, poultry, dairy products, eggs, fish, and dark, leafy greens are all excellent sources of these vital nutrients.
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Genetics: Weak nails may be inherited
Several factors influence nail configuration, including genetic factors, the shape of the distal phalangeal bone, mechanical force, malnutrition, neurogenic factors, blood flow, and factors causing nail thinning and softening. While nail issues often arise from injuries or overexposure to moisture, they can also indicate underlying health issues. Weak, brittle, and peeling nails commonly result from poor nutrition or digestion rather than systemic disease.
Genetic predispositions can increase the automatic curvature force, leading to nail deformities such as pincer nails. Pincer nails may also develop when nail strength exceeds mechanical force, and their treatment options include surgical and conservative approaches. Additionally, koilonychias occur when the upward mechanical force surpasses the automatic curvature force, causing the nail to curve outward.
The shape of the distal phalangeal bone influences nail configuration. For example, a comparison of jazz bassists' left and right fingernails revealed that the right fourth and fifth fingers, unused in playing, had more curved nails than their counterparts on the left hand. This suggests that mechanical force affects nail morphology, as weak forces applied frequently can impact nail shape.
While weak nails may have a genetic component, it is essential to consider other factors, such as diet and mechanical forces, that can contribute to nail health and configuration. Consulting a healthcare professional is advisable to address specific concerns and rule out any underlying health issues.
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Nail care: Keep nails clean and dry, and use lotions and oils
Healthy nails are smooth and free from discolouration. To maintain nail health, it is important to keep them clean, dry, and nourished.
Clean Nails
To keep your nails clean, trim them regularly with nail clippers or nail scissors. Using nail scissors allows for a closer and more precise trim, making them ideal for shaping fingernails. Curved nail scissors are best for following the natural shape of the nail, while straight-edged scissors will give your nail a blunter look. Finish off by filing your nails with a glass or steel nail file to keep the edges smooth. Sand files are also great for keeping nails neat and are handy for those prone to splitting nails.
Dry Nails
To prevent brittle nails, avoid repeated wetting and drying of your fingernails. Wear gloves while washing dishes or performing other water-heavy tasks to keep your nails dry.
Lotions and Oils
To keep your nails nourished and hydrated, apply lotions containing alpha hydroxy acids or lanolin. Cuticle oils are also great for nail care. They support overall nail health, promote nail growth, and increase the longevity of manicures. Cuticle oils keep nails flexible, preventing breakage and peeling. They also help prevent hangnails and strengthen the nail bed. Some popular cuticle oils include the Cuccio Naturale Hydrating Oil and the Sally Hansen Vitamin E Nail & Cuticle Oil.
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Health: Nail issues can indicate vitamin deficiencies, chronic conditions, or skin disorders
The health of your nails can be a window into your overall health. While nail issues often occur due to injury or overexposure to moisture, they can also indicate vitamin deficiencies, chronic conditions, or skin disorders.
Vitamin Deficiencies
Brittle, weak, and peeling nails are often a result of poor nutrition or poor digestion. A diet lacking in crucial vitamins and minerals can affect nail health, causing issues such as peeling, splitting, and breakage. Ensuring adequate intake of vitamins and minerals through a nutrient-dense diet or supplements may help improve nail health. For example, a deficiency in B vitamins or iron can lead to weak and brittle nails.
Chronic Conditions
In some cases, nail concerns may indicate underlying chronic conditions. For instance, brittle nails could be a sign of hypothyroidism. Additionally, spoon-shaped nails, known as koilonychia, may suggest hemochromatosis or anemia. Clubbing of the nails is often associated with pulmonary disease or inflammatory bowel disease. Beau's lines on the nails could indicate previous severe illness, trauma, or exposure to cold temperatures, particularly in individuals with Raynaud's disease.
Skin Disorders
Nail abnormalities can also provide clues to underlying skin disorders. Pitting of the nails, characterized by small punctate depressions, is often associated with psoriasis. It may also indicate other connective tissue disorders, such as Reiter's syndrome, sarcoidosis, or pemphigus. Onycholysis, or nail lifting, in the absence of trauma or psoriasis, could prompt an investigation into potential hyperthyroidism. Additionally, horizontal ridges on the nails may indicate underlying issues, and black or dark red lines, known as splinter hemorrhages, could, in rare cases, be a sign of nail melanoma.
While some nail issues may be a cause for concern, it is important to remember that many nail abnormalities are common and often resolve on their own or with simple home treatments. If you have concerns about your nail health, it is always best to consult a healthcare professional, especially if nail changes are accompanied by other symptoms.
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Frequently asked questions
Weak nails can be caused by genetics, daily habits, health conditions, and environmental factors. Some daily habits that weaken nails include using your nails as tools (e.g. to open soda cans), and overexposure to moisture.
A diet that is deficient in crucial vitamins and minerals can affect nail health. Vitamins help replenish necessary proteins like keratin and collagen that make up your nails. Consider incorporating more vitamin-rich foods into your diet, such as meat, poultry, dairy products, eggs, fish, dark green leafy vegetables, beans, peas, and citrus fruits.
Nails can become brittle and break or peel easily when they lose too much moisture. This can happen when your hands are soaked in water for long periods of time, or when they are exposed to water and dried multiple times.
To treat weak nails, you can try applying lotions that contain alpha hydroxy acids or lanolin, or natural oils like jojoba, coconut, flaxseed, and rosehip carrier oils. You can also try taking a biotin supplement, drinking enough water, and eating a nutrient-dense diet that is high in protein.
Yes, frequent use of nail polish, especially gel or acrylic manicures, can cause nails to peel and weaken. Exposure to ultraviolet (UV) light from gel manicures has also been identified as a risk factor for cancer, and can damage the DNA in your hands. It is recommended to give your nails a break from polish and other products to allow them to grow and strengthen.
