How can I grow and strengthen my nails?

Dear Reader,  

Growing fabulous––and fortified––fingernails is a goal that many people share. Whether you’re looking to flaunt your nails as an accessory or simply keep them healthy, paying attention to your food intake may be a good place to start. Research shows that eating foods rich in vitamins A, E, and D supports nail growth. Additionally, ensuring you’re getting enough protein, iron, and healthy fats is crucial to keeping your nails healthy and strong. While a nutritious diet is a cornerstone of nail growth, biotin supplements, nail lacquers, and nail slugging may also help support your nail care journey. To support nail growth further, consider avoiding nail polish remover and nail biting may also be fruitful. Keep reading to learn more about these nail-strengthening tips and tricks! 

Before diving into the ways you can improve nail growth and strength, it may be useful to review how nails grow in the first place. Nails grow from the nail matrix. This is the area of the finger that forms cells that eventually compose fingernails and can be found just past the skin surrounding the top of your nail called the cuticle. Damage to the nail matrix can impact both the appearance of your nails and the growth of your nails. When identifying if nail matrix damage is the culprit of your nail troubles, consider if your nails have: 

• Dents or horizontal ridges. 
• Pain. 
• Cracks. 
• Areas of discoloration. 
• Areas with different texture. 

List adapted from Cleveland Clinic  

Research has shown that eating nutritious foods is often the most beneficial way you can improve your nail, hair, and skin health. Incorporating fats, iron, protein, and vitamins A, E, and D into your meals is a great place to start.  

• Fats: fats are most beneficial if they’re monounsaturated and polyunsaturated. Plant-based fats from avocados, nuts, and seeds are recommended as healthy fat options. 
• Iron: Lean red meat and dark leafy vegetables are rich in iron.  
• Protein: poultry, lean red meat, seafood, eggs, and legumes are often great sources of protein. 
• Vitamins A, E, and D: These vitamins are found in leafy greens and yellow vegetables, nuts, seeds, fish, and eggs. 

List adapted from Mayo Clinic 

While improving the nutritional value of your food may be the most promising method to achieve nail strength and growth, there are many other habits that can also support your nail health. Some of these include: 

• Taking biotin. 
• Using nail lacquer. 
• Nail slugging: applying moisturizing products to your hands and then sealing them in with an emollient to maximize absorption. 
• Limiting your use of nail polish and nail polish remover. 

List adapted from Cleveland Clinic and Dermatological Therapy

Before you begin a new nail-care journey, keep in mind that nail growth has a genetic component so setting reasonable expectations for yourself is also part of the process. Rather than expecting to entirely transform your nails, aim to improve their strength and growth, as well as your overall nutrition. Combining these methods, with a central focus on food choices, is the surest way to start seeing results. If you suspect that your nail difficulties may be related to a damaged nail matrix, consider speaking with a health care professional. When it comes to further questions or support with what foods to choose, discussing it with a health care professional or dietician may also be helpful.  

Sending you, and your nails, strength!