Table of Contents
Introduction
Nail health is often an overlooked aspect of health, yet it serves as an indicator of our internal health. Brittle nails are a common concern and may be due to a deficiency in some extra nutrients. Not getting enough nutrients from your diet is another common culprit, so if you’ve been stressed, busy, and not eating correctly lately, it may be worth trying a nail supplement.
Healthy nails start from within, and your diet plays a significant role in ensuring your nails are strong, resilient, and beautiful. Today, we’re diving into the importance of diet supplementation in nail health and sharing some delicious tips and supplements to help you nourish your nails from the inside out.
Why Do Nails Become Weak or Brittle?
You probably don’t think much about your nails unless you’re choosing what color to paint them, using them to pick up small items, or scratching an itch. But, when your nails start to crack or break, it could be a sign of brittle nails.
Your nails can become brittle, thin, and soft due to factors such as aging, nutritional deficiencies, underlying medical conditions, and even environmental reasons like damage from the chemicals in your household cleaning products.
Nails tend to become thinner and weaker as you age. This is because the production of keratin—the protein that makes up nails—slows down with age. However, aging is just one of many factors that can contribute to your nails becoming brittle. Other reasons your nails might easily crack include:
- Nutritional deficiencies: Nutrients such as biotin, zinc and iron are essential for strong and healthy nails. A deficiency in any of these nutrients can contribute to brittle nails. However, iron deficiency, in particular, is linked to the development of brittle nails.
- Excessive Exposure to Water and Medications: Frequent contact with water, detergents, and certain medications, such as chemotherapy, antiretrovirals, etc, can make your nails more prone to breakage.
- Trauma: Injury to the nails or repeated microtraumas, such as biting or picking, can cause nails to weaken and become brittle over time.
- Environmental factors: Cold, dry weather or repeated exposure to harsh chemicals, such as those in your household cleaning products, can sap moisture from your nails, leaving them weak and brittle.
- Medical conditions: Certain conditions, such as anaemia, psoriasis, eczema, diabetes, osteoporosis, fungal infections, etc, can all make your nails susceptible to breaking.
- Frequent handwashing: Repeated wetting and drying of your hands can contribute to a loss of moisture in your nails, which can make them brittle.
- Poor Nail care habits: Frequent use of nail polish, nail extensions, and acetone-based nail polish removers can weaken the natural structure of the nails and dry them out, making them more fragile and prone to breaking.
How Do Supplements Improve Nail Health?
Nail problems are surprisingly common, with 20% of the population complaining about them. Thankfully, there are plenty of A-list supplements to lend a helping hand. But before delving into the specifics, here is a little disclaimer: your supplement programme should always start with a high-strength multivitamin and fish oil supplement.
Think of these as your bedrock – a strong nutritional foundation on which you can build. When choosing a multi, opt for one with sufficient levels of all the nail-nourishing nutrients: zinc, iron, magnesium and B vitamins!
Supplements provide essential nutrients that may be lacking in the diet, supporting the body’s natural processes involved in nail growth and strength. For instance:
- Biotin aids in keratin production, a protein crucial for nail structure.
- Collagen peptides help strengthen nails and reduce breakage.
- Antioxidants like Vitamin E protect against free radical damage that can weaken nails.
- Omega-3 Fatty Acids help keep nails hydrated and prevent brittleness.
- Magnesium supports protein synthesis, which is crucial for healthy nail growth.
Key Ingredients to Look for in Nail Supplements
When selecting a nail supplement, consider the following key ingredients:
- Biotin (Vitamin B7): A combination of Biotin and cell enzymes helps produce the amino acids required to build the nail protein called Keratin and promote strong nails.
- Collagen: Collagen is a fibre-like protein used to make connective tissue in the body. In fact, it is the most abundant protein used in the making of bone, muscles, tendons, cartilage, skin and nails.
- Vitamin E: Acts as an antioxidant, protecting nails from oxidative stress and promoting healthy growth.
- Zinc: Essential for cell division and growth, contributing to nail repair and regeneration. A deficiency of zinc in the diet or due to an underlying medical condition can lead to changes in the nails, such as discoloration and distortion.
- Iron: Deficiency can lead to brittle nails; adequate iron supports nail strength. Iron is an essential supplement for the body as the carrier of oxygen to all the organs and tissues throughout the body – including nails.
- Vitamin C is essential for collagen synthesis, aiding nail structure and growth.
- Folic Acid: Promotes cell growth and regeneration, supporting healthy nail development.
- Omega-3 Fatty Acids: Help maintain nail moisture and flexibility.
- Magnesium: Supports protein synthesis, crucial for nail growth.
- Silica: A mineral that strengthens nail structure and enhances growth.
Top 7 Supplements for Healthy Nails
Strong, healthy nails start from within! These top 7 supplements provide the essential nutrients needed to prevent breakage, boost growth, and keep your nails looking their best.
Nature's Bounty Hair, Skin & Nails with Biotin and Collagen
This supplement combines biotin and collagen with vitamins E and C to support healthy skin, hair, and nails. It helps strengthen brittle nails while promoting overall nail growth.
NATURELO Hair, Skin, and Nails Vitamins
This all-natural supplement contains 5000 mcg of biotin, collagen, natural vitamin E, and essential nutrients like zinc and vitamin C, which promote stronger and shinier nails.
NutriDyn Hair, Skin, and Nails
With a blend of vitamins, minerals, and amino acids like MSM and collagen, this supplement helps support healthy nail growth while preventing breakage.
Sports Research Biotin with Organic Coconut Oil
Containing 5000 mcg of biotin, this supplement is infused with organic coconut oil, which enhances absorption and ensures that nails remain strong and resilient.
Hum Nutrition Killer Nails
This formula contains high-dose biotin and zinc, essential for strengthening brittle nails and preventing peeling or splitting.
Solgar Biotin 5000 mcg
A high-potency biotin supplement that provides essential nutrients for strong, healthy nails while also benefiting hair and skin.
Garden of Life Raw Organic Fit
With biotin, collagen, and essential vitamins, this supplement enhances nail health, supporting growth and strength.
How to Choose the Right Nail Supplement
When selecting a nail supplement, consider the following:
- Ingredient Quality: Opt for supplements with high-quality, bioavailable forms of nutrients.
- Dosage: Ensure the supplement provides adequate amounts of key nutrients based on recommended daily values.
- Third-Party Testing: Choose products that have been tested by independent organizations for purity and potency.
- Formulation: Supplements that combine multiple beneficial nutrients may offer synergistic effects.
- Lifestyle Considerations: Ensure the supplement aligns with dietary preferences (e.g., vegan, gluten-free).
- Consistency: Taking supplements regularly is key to seeing long-term nail health benefits
Besides supplements, you can improve nail health with these habits:
- Keep nails moisturized by applying cuticle oil regularly.
- Trim nails properly to prevent splitting and breakage.
- Wear gloves when doing household chores to avoid excessive exposure to water and chemicals.
- Limit the use of nail polish removers with acetone, as they can dry out nails.
- Eat a nutrient-rich diet with plenty of proteins, healthy fats, and vitamins.
Frequently Asked Questions
Supplements can address underlying nutritional deficiencies that may contribute to nail issues. However, persistent problems should be checked by a healthcare professional to rule out other causes.
Generally, nail supplements are safe if taken as directed. Excessive intake of certain nutrients, like biotin, can lead to side effects. It’s important to follow recommended dosages and consult with a healthcare provider if you have concerns.
Visible improvements in nail strength and growth can typically be seen within 4-6 weeks of consistent supplementation. However, individual results may vary based on diet, health, and supplement quality.
