How to quickly strengthen and grow nails

Lack of nutrients. You may not be getting the vitamins and minerals you need in your diet.
Contact with aggressive chemicals. It may be a low-quality varnish. Or too frequent use of nail polish removers containing acetone. Or the habit of washing dishes without gloves.
Nervous strain and stress.
Some diseases.

We will not touch on the last point. The life hacker has already written about what health problems can be signaled by chronic changes in the color, shape and texture of nails. And let's hope that this is still not your case.

Let's look at the simpler options, when the nails seem to have become brittle, burrs appear on them every now and then, and in general: you want to grow the length, but it does not work. There are two ways to restore strength to the nail plates - from the outside and from the inside.

How to strengthen your nails from the inside

The authoritative medical resource Healthline has listed Top 8 Vitamins and Nutrients for Healthy, Strong Nails essential vitamins and minerals that make nails stronger and healthier. Make sure they are all part of your daily diet.

1. Biotin

The elasticity and strength of not only nails, but also hair and skin depend on this vitamin of group B (B7). To help biotin do its job effectively, WHO recommends Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Vitamins eat about 30 mcg per day. But you may need a little more.

In one small study, Brittle nails: response to daily biotin supplementation, volunteers complaining of brittle nails were treated with 2.5 mg of biotin daily. After a few weeks, two-thirds of the participants (63%) reported that their nails were significantly stronger. This is not the only study of Treatment of brittle fingernails with biotin with similar results, so you can trust biotin.

Where to get it

Here are a few foods that have decent amounts of biotin:

offal, especially liver;
egg yolk (boiled);
fermented milk products - yogurt, cottage cheese, sour cream;
salmon;
almond.

You can also take pharmacy biotin supplements. Just be sure to consult a therapist: he will help you choose the most effective concentration of B7.

2. Other B vitamins

In this case, we are talking about folic acid (B9) and vitamin B12. They play a critical role in the production of red blood cells - red blood cells that deliver oxygen to all organs and tissues, including the nail plate. Adequate oxygen is essential for nails to grow at a normal rate and to be strong.

Where to get it

The best natural sources of folate are:

leafy greens, especially spinach;
strawberries, black currants, citrus fruits - oranges, lemons, grapefruits;
legumes - peas, beans, lentils;
nuts - almonds, hazelnuts, walnuts, cashews;
seafood - oysters, shellfish, mussels;
avocado.

The best natural sources of vitamin B12 are:

liver, especially beef;
fatty fish - salmon, trout;
beef;
chicken eggs.

Just like biotin, these vitamins can be found in pharmacy supplements. But there is an important nuance here. While the benefits of biotin supplementation for nail health are scientifically proven, dietary supplements with other vitamins and minerals are not well understood. So it might not be worth spending money to buy them. A healthy diet rich in nutrients is sufficient.

3. Iron

This trace mineral is critical for the production of hemoglobin, a protein in the blood that is responsible for transporting oxygen from the lungs to tissues, including nails. If you don't have enough iron in your diet, your body won't be able to produce enough hemoglobin. With obvious consequences for nails (and not only).

Where to get it

Here is a list of foods that are especially rich in iron:

meat and fish;
liver and other by-products - kidneys, hearts, cow's udder;
spinach, kale, and other green leafy vegetables;
broccoli;
beans and lentils;
chicken eggs;
nuts and seeds;
dried fruits.

We also keep pharmacy dietary supplements with iron in mind. But remember about the need to consult a therapist.

4. Magnesium

Participates in more than 300 biochemical reactions, on which the state of the body as a whole depends. Including protein synthesis, critical Magnesium basics for nail growth.

Magnesium is available and can be easily incorporated into the diet. Despite this, for example, in the United States, the recommended daily dose of magnesium (400-420 mg per day for men and 310-320 mg for women) is received by the Role of Cellular Magnesium in Human Diseases by less than 60% of the population.

Where to get it

Magnesium is abundant in the following foods:

whole grain breads and cereals;
spinach, kale, and other green leafy vegetables;
nuts - almonds, cashews, peanuts;
quinoa.

5. Omega-3 fatty acids

It is known that their deficiency can lead to dry and brittle nails.

Where to get it

Omega-3 fatty acids are rich in:

oily fish - salmon, trout, mackerel, tuna, sardine;
walnuts;
eggs;
chia seeds;
linseed oil.

6. Vitamin C

The Roles of Vitamin C in Skin Health is required for the production of collagen, a protein that provides elasticity and strength to all body tissues. And nails as well.

Established Vitamins and minerals: their role in nail health and disease. that a deficiency of vitamin C leads to brittle nails and a slowdown in their growth.

Where to get it

Foods richest in vitamin C:

kiwi;
citrus fruits - oranges, tangerines;
Strawberry;
black currant;
sweet red pepper;
green vegetables - cabbage, spinach, cucumbers;
greens - parsley and dill;
tomatoes.

7. Zinc

The growth of nails is provided by cell division. And zinc is one of the key elements that are required for this division. For nails to grow at a normal rate and at the same time be strong and healthy, the body needs Vitamins and minerals: their role in nail health and disease a supply of zinc.

Where to get it

Sources of zinc are:

animal proteins - meat (especially beef), poultry, fish, eggs;
legumes - soybeans, chickpeas, black beans;
nuts - particularly almonds and cashews.

How to strengthen your nails outside

Plates can become brittle due to lack of moisture. A Dozen Tips for More Beautiful Nails. The reasons for dryness are different: low air humidity, contact with aggressive chemicals, for example, the habit of washing dishes with detergent without gloves.

Accordingly, in order to restore strength to the nails, you need to take care of their moisture. There are many ways to do this, we will list the most common ones.

How to strengthen your nails at home

1. Use oil baths

Any base oil is suitable - olive, coconut, jojoba, wheat germ, castor. Heat it in a water bath to body temperature and soak your fingertips in the oil for 5-10 minutes. Then take out and blot with a napkin. Stay dry: let some oil remain on the cuticles and nails. Repeat every day for one and a half to two weeks. Such courses should be held every 2-3 months.

You can add a couple of drops of your favorite essential oil to the base oil, for example, lemon, lavender, ylang-ylang, rosemary, tea tree oil.

2. Do oil massage

Massaging the area at the bottom of the nails, where the nail matrix is located, improves its blood supply. This means that it increases the chances that the future nail will grow strong and healthy. The massage can be combined with oil baths (rub your nails after dabbing them with a napkin) or do it as an independent care element (drop a little of your favorite base oil on the cuticle and rub it until it is absorbed).

Repeat the massage for 1-2 minutes on each nail. For the effect, it is enough to perform it once a day or two.

3. Rub beeswax into your nails

The wax polishes the nail plate and creates a thin film on it that prevents moisture from evaporating. Rub the softened wax into your nails (or cuticles and overgrown part, if wearing polish) every evening for one and a half to two weeks.

How to strengthen nails with store products

Many products can be found in supermarkets and pharmacies that promise to strengthen nails. Most of them solve exactly the same problem as the home methods listed above: they moisturize the nail plate and cuticle.

These products are generally sold in two flavors.

Moisturizing oil (mask) for nails and cuticles. The oil can be used even if you are wearing nail polish or gel polish: just treat the cuticles and overgrown areas of the nail with it.
Hard coating for nails. In addition to moisturizing, these nail polish-like products at the same time and mechanically strengthen Fingernails: Do's and don’ts for healthy nails, creating a thick layer for it on the outside. Hard coatings can serve as an alternative to varnish.

Other elements are often part of the strengthening funds. As a rule, these are:

Keratin. This protein is the main building block of not only nails, but also hair. Even artificial keratin is able to fill small cracks in the body of the nail, making it more uniform and dense.
Glycerin and hyaluronic acid. These substances have the ability to attract water molecules, which means they increase the moisture level of the nail and cuticle.
Vitamins A, C, E. They will no longer help a grown nail. But it is quite possible to improve the work of the nail matrix - that is, to provide an accelerated Successful use of topical vitamin E solution in the treatment of nail changes in yellow nail syndrome - the growth of stronger and healthier nails.

What to do to keep your nails strong

Experts from the American research clinic Mayo Clinic give some Fingernails tips: Do's and don’ts for healthy nails, how to keep nails tight and healthy.

Fiddle around in the water less. An excess of moisture is just as dangerous as a lack of it: prolonged contact with water can lead to splitting and brittle nails.
Wear gloves when doing household chores. This is to protect your nails from the harmful effects of detergents.
Get rid of the habit of biting your nails or pulling off hangnails. Thus, you can bring the infection, including into the nail matrix. This will cause the nails to grow thinner and weaker.
Use a hand moisturizer daily. Rub it on your nails and cuticles as well.
Do not overuse your manicure, even a professional one. One study on Water content and other aspects of brittle versus normal fingernails found that those who are addicted to color changes are more likely to suffer from dry and brittle nails.
Avoid acetone-based nail polish removers.

And remember. If your nails remain fragile despite your best efforts, or if they change color, shape, texture, it is worth contacting a dermatologist. Perhaps we are talking about a lack of important substances in your body or some other serious malfunction.