Caleb Foster
Strong nails are an indicator of good health, and fingernails can say a lot about your overall health. Nutrient deficiencies may affect your nails' appearance. Strategies to strengthen your nails include taking a biotin supplement, staying hydrated, eating a nutrient-dense diet, using nail creams and oils, and consulting a healthcare professional.
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What You'll Learn
Biotin supplements
Biotin, also known as vitamin B7 or vitamin H, is an essential nutrient that supports your metabolism and helps keep your skin, nails, and hair healthy. It also helps the body's nervous system function properly. While biotin deficiency is rare, taking a biotin supplement may help strengthen your nails.
If you are considering taking a biotin supplement, it is important to speak with your healthcare provider first to ensure that it is safe for you. While biotin supplements are generally safe, they may cause mild side effects such as an upset stomach. Additionally, it is always better to get your vitamins and minerals through a balanced diet rather than supplements. Foods like liver, eggs, salmon, pork, nuts, and seeds are good sources of biotin.
A recent study from Switzerland demonstrated a 25% increase in nail plate thickness in patients with brittle nails who received biotin supplementation. Out of 35 patients with brittle nails who took daily biotin supplements, 22 (63%) showed clinical improvement. These results suggest a positive response to biotin in treating brittle nails in some patients.
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Water and hydration
Nails require adequate moisture to stay strong and resilient. Without enough water, nails can become brittle, weak, and prone to breakage and peeling. Dehydration can thus be a common culprit behind nail abnormalities.
Drinking enough water helps nails retain moisture and stay strong. Water makes up approximately 18% of a healthy, hydrated person's nail bed. Ensuring proper hydration allows the nail bed to function optimally and maintain nail health.
While staying hydrated is crucial, it is also important to be mindful of excessive water exposure to the nails. Too much soaking in water can cause nails to become weak and brittle. Prolonged exposure to water can strip the nails of their natural oils and moisture, leading to dryness and brittleness. Therefore, it is recommended to wear gloves when washing dishes or performing tasks that require prolonged contact with water.
In addition to water, consuming nutrient-dense foods and supplements can also contribute to nail health. Biotin, a water-soluble B vitamin, is particularly beneficial for strengthening nails. However, as biotin is not stored in the body, it is important to ensure daily consumption through a balanced diet or supplements, after consulting with a healthcare professional.
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Nutrient-dense diet
Eating a nutrient-dense diet is vital to strengthening your nails. Nails that are soft, brittle, or weak can be a result of a poor diet. Ensuring you eat a variety of foods with plenty of vitamins and minerals can help improve the health of your nails.
Biotin, a B vitamin, is an essential nutrient for nail health. It contributes to the thickness and hardness of the nail. Foods that are rich in biotin include eggs, nuts, seeds, and vegetables. Organ meats, fish, and meat also contain biotin. As biotin is water-soluble, it is not stored in the body, so it is important to consume it daily.
Protein is another important nutrient for nail health, as nails are made up of a protein called keratin. Eating foods that are rich in protein, such as eggs, onions, salmon, and sunflower seeds, can help to boost your body's natural keratin production.
In addition to biotin and protein, omega-3 is a natural nail strengthener. Omega-3 helps care for the cells in the nail bed and encourages the absorption of other nutrients, resulting in stronger, healthier, and harder nails.
If you are unable to get enough nutrients through your diet, you may consider taking supplements. However, it is important to consult your doctor before taking any supplements or multivitamins to ensure they are safe for you and will not interact with any medications you may be taking.
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Nail lotions and oils
Using nail lotions and oils is an effective way to strengthen your nails and improve their appearance. Oils are particularly useful for moisturising and healing your nails and cuticles, and preventing fungal and bacterial infections.
Carrier Oils
Carrier oils are often used to dilute essential oils before they are applied to the skin. However, they can also be used on their own to improve nail health. Avocado oil, for example, can be massaged into nails and cuticles to strengthen them and improve their appearance. Other carrier oils that can be used on their own include olive oil, sesame seed oil, and jojoba oil. These oils are rich in vitamins and fatty acids, which can help to strengthen nails and prevent them from becoming brittle.
Essential Oils
Essential oils are highly concentrated plant extracts that are often used in aromatherapy. They can also be used to improve nail health when diluted with a carrier oil. Some essential oils that are beneficial for nail health include:
- Lavender essential oil: This oil has moisturising properties that can nourish dry cuticles and replenish dull nails. It can also help to rebuild strength in brittle nails and prevent further damage.
- Lemon essential oil: Lemon oil is believed to harden nails and treat peeling and damage. It also contains antioxidants that can replenish dry cuticles.
- Rosemary essential oil: Rosemary oil has moisturising and disinfecting properties, which can help to rehydrate dry cuticles and add shine to nails.
- Tea tree essential oil: Tea tree oil has conditioning and antiseptic properties that can improve the appearance of discoloured nails. It also conditions the nail and cuticle.
- Geranium essential oil: Geranium oil has moisturising, antibacterial, and antiseptic properties that promote healthy and strong nail growth. It also protects the cuticles and nails from fungus and infections.
- Frankincense essential oil: Frankincense has antifungal properties that help fight fungi that can slow down nail growth. It also has moisturising properties that prevent peeling in the cuticle.
- Myrrh essential oil: Myrrh is known for its ability to keep nails healthy and strong. It has moisturising properties that protect nails from becoming brittle, thin, and prone to breaking.
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Consult a healthcare professional
If you are experiencing issues with your nails, it is always best to consult a healthcare professional, such as a dermatologist, who can assess your nails, health history, and personal care routine. They can then suggest potential treatments or solutions to help strengthen your nails.
A doctor can advise on whether any supplements or lifestyle changes could help strengthen your nails and ensure that these changes will not interact with any existing medications you may be taking. For example, biotin is a type of B vitamin that can help strengthen nails, but it is always best to check with a healthcare professional before taking any new supplements.
Additionally, a doctor can determine if there are any underlying issues causing your nail problems. If there is an underlying issue, a dermatologist can prescribe a prescription-strength nail treatment to help strengthen your nails.
If you have tried multiple treatments or lifestyle changes for several weeks and have not noticed any improvement in your nails, it is especially important to consult a healthcare professional. They can provide expert advice and guidance tailored to your specific needs and concerns.
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Frequently asked questions
Eating a diet rich in fruits, vegetables, nuts, seeds, dairy, and lean meats can help replenish vitamins and minerals essential for stronger nails.
Biotin, also known as vitamin H and vitamin B7, is one of the B vitamins that can help strengthen nails.
Nail hardeners and strengtheners can help in the short term, but consistent use may make your nails too hard and brittle. Cuticle oils are also a good option to help hydrate the nail bed and keep your nails strong.
Wear gloves when washing dishes or doing other chores that involve water or chemicals, as these can damage your nails.
If you've tried multiple routes and haven't noticed any improvement, consider seeing a board-certified dermatologist. They can determine if there is an underlying issue and prescribe a prescription-strength nail treatment if necessary.
