Having weak, brittle nails that break easily can be frustrating. Luckily, there are many things you can do to strengthen your nails and help them grow long and healthy.<\/p>\n
If you’re short on time, here’s a quick answer: Soak your nails in olive oil, eat more protein and biotin-rich foods, use a strengthening nail polish, and avoid very hot water and chemicals<\/b>.<\/p>\nUnderstand What Makes Nails Brittle<\/h2>\n
Genetics and Aging<\/h3>\n
As we age, our nails naturally become more brittle and dry. This is largely due to genetics and the normal aging process. With age, the nails lose moisture and elasticity, making them more prone to cracking and peeling.<\/p>\n
For some, genetics also play a role, predisposing them to weaker, more fragile nail beds. While we can’t change our genetics or reverse the aging process, there are steps we can take to strengthen nails as we get older.<\/p>\n
Deficiencies in certain vitamins and minerals can leave nails dry, brittle, and prone to splitting or peeling. Key nutrients for healthy nails include:<\/p>\n
Ensuring you get enough of these nutrients from your diet or supplements can help strengthen weak, brittle nails over time.<\/p>\n
When the body is dehydrated, nails are one of the first places it shows. Lack of sufficient fluids causes nails to become dry and brittle.Aim for at least 64 ounces of water daily to support nail health and prevent cracking. Also, use a hydrating nail oil daily.<\/p>\n
Exposing nails to water frequently without gloves can draw moisture out of the nail plate, leaving nails dry and prone to splitting. Those whose jobs or hobbies involve frequent handwashing or other wet work are especially prone.<\/p>\n
Wear gloves during wet tasks and apply a nourishing hand cream after to restore moisture.<\/p>\n
Harsh soaps, detergents, cleaning products contain ingredients that can dry and weaken nails over time. When possible, wear gloves when using these products. Alternate between gloves and a moisturizing hand cream after washing to limit chemical exposure and restore moisture.<\/p>\n
Acetone nail polish remover is especially dehydrating for nails.<\/p>\n
Biotin, also known as vitamin B7, is an essential nutrient that helps strengthen nails and improve their thickness. Foods that are high in biotin include eggs, salmon, avocados, nuts and seeds, sweet potatoes, spinach, and whole grains.<\/p>\n
Getting adequate amounts of biotin either through food sources or supplements has been linked to stronger, healthier nails in multiple studies. Aim for 30-100 mcg of biotin daily for optimal nail health.<\/p>\n
Adequate intake of protein and zinc is crucial for building strong nails from within. Great protein sources include eggs, meat, fish, dairy, beans, lentils, and tofu. High-zinc foods include oysters, wheat germ, spinach, pumpkin seeds, and mushrooms.<\/p>\n
Getting enough of these key nutrients enables the growth of tough and resilient keratin, the protein that makes up the bulk of our nails.<\/p>\n
Antioxidants help protect nails against damage from harmful free radicals and inflammation. Fruits and vegetables packed with antioxidants like vitamins C and E and selenium include citrus fruits, broccoli, tomatoes, spinach, bell peppers, berries, kiwi, pineapple, papaya, and mushrooms.<\/p>\n
Getting a daily dose of antioxidant-rich produce will promote nail growth and safeguard your nails’ health.<\/p>\n
Healthy fats like omega-3 fatty acids support nail strength and growth. Foods rich in omega-3s include fatty fish like salmon, mackerel, sardines, herring, and trout. Plant sources like walnuts, flaxseeds, chia seeds, and soybeans also supply omega-3 fats.<\/p>\n
Getting enough of these healthy fats prevents nails from becoming brittle and dry.<\/p>\n
Proper hydration is key for healthy nail growth. When you are dehydrated, nails can become brittle and dry. Aim for around 2 liters or half a gallon of water daily, along with hydrating fluids like herbal tea, broths, and fresh fruit and vegetable juices.<\/p>\n
Keeping your body well hydrated from within creates the ideal environment for strong nail growth.<\/p>\n
A diet high in sugar and refined carbohydrates is detrimental for nail health. Foods like candy, cookies, sodas, white bread, pasta, and pastries cause spikes in blood sugar levels. This leads to inflammation that can weaken nails.<\/p>\n
Limit sugar and refined grains and instead opt for healthy complex carbs from fruits, vegetables, legumes, and whole grains to support strong nails.<\/p>\n
Keeping nails moisturized is key to strengthening them. Massaging nails and cuticles with moisturizing oils like olive, coconut or jojoba oil helps hydrate the nails and prevent brittleness (source<\/a>). Apply a few drops to each nail about 2-3 times per week.<\/p>\n The vitamins and fatty acids in these oils nourish the nails. For an extra nail boost, add a few drops of vitamin E oil as well. Its antioxidant properties help protect nails from damage.<\/p>\n Using a nail hardener or strengthener 1-2 times per week helps reinforce weak, brittle nails. These products contain ingredients like calcium, formaldehyde, silk protein, and biotin to help build strong, healthy nails.<\/p>\n Look for terms like “nail conditioning”, “nail building” or “nail fortifying” on the label (source<\/a>). Apply a thin layer to clean nails, allowing each coat to dry before adding another. Using cuticle cream after takes it a step further to moisturize and nourish the nail beds.<\/p>\n Caring for the cuticles is essential for nail health. Cuticle cream hydrates and softens the cuticles, preventing painful cracking or tearing. Look for creams with moisturizing ingredients like shea butter, vitamin E, and coconut oil.<\/p>\n Gently push back cuticles each week with an orangewood stick after a shower or bath when cuticles are more pliable. Then, massage the cream into cuticles and nails (source<\/a>). Regular cuticle care prevents hangnails and boosts nail strength.<\/p>\n Many chemicals used in nail polish removers, artificial nails, and nail salon practices can weaken nails over time. Ingredients like acetone, formaldehyde, toluene, and phthalates dry out nails and strip away natural oils.<\/p>\nStrengthening Polishes and Creams<\/h3>\n
Cuticle Creams<\/h3>\n
Avoid Harsh Chemicals in Beauty Products <\/h3>\n