Table of Contents
Introduction
Having healthy, strong nails has so much to do with beauty and even more to do with your overall well-being. Many people, especially women, experience slow-growing nails and bad-looking nails caused by many factors. This can be quite concerning, leading people to seek natural remedies and supplements for nail growth.
So this article will be a comprehensive guide, delving into the cause of weak nails, the role of vitamins when it comes to nail health, and the right vitamins and supplements for healthy nail growth.
Why Nails Growth are Slow or Weakly?
Sometimes, your nails might take ages to grow, and even when they grow, they break easily. It is because nail growth is influenced by several things, ranging from health conditions to lifestyle factors and nutritional deficiencies.
- Health Conditions: An underlying health condition may be the reason your nails grow slowly or break easily. Anaemia, eczema, psoriasis, hypothyroidism or hyperthyroidism may be the reason your nails are unhealthy.
- Lifestyle Factors: Lifestyle factors such as nail biting, frequent exposure to water, harsh chemicals, nail polish remover, and ultraviolet radiation from frequent manicure and pedicure sessions can make the nails weak, causing them to split and break easily.
- Nutritional Deficiencies: Several vitamins and nutrients are essential for nail growth. These vitamins and nutrients include biotin, iron, zinc, and vitamins A, C and D. Being deficient in any of the mentioned nutrients can cause the nails to become brittle.
- Genetics: Weak and brittle nails may sometimes be inherited from one’s parents.
- Medications: Some medications like steroids or undergoing chemotherapy can slow down nail growth.
How Vitamins Boost Nail Growth and Strength
As long as the nails get the essential vitamins they need for growth, they begin to thrive and look healthy. Vitamins for strong nails work in the following ways:
- Increased Keratin Production: Keratin is a structural protein that is naturally present in our skin, hair and nails. But sometimes, for specific reasons, keratin produced by the body isn’t enough to keep the nails strong. But with the help of some vitamins and supplements, like biotin, enough keratin is synthesized to keep the nails strong and healthy.
- Nail Strengthening: Vitamins and supplements are essential for keeping the nails strong. For instance, zinc supplementation will prevent the nails from being brittle and breaking.
- Increased Blood Circulation: Good blood flow to the nails plays a part in faster nail growth. Vitamins like iron facilitate the transport of blood rich in oxygen to the nail beds, enhancing healthier and fast-growing nails.
- Antioxidant Protection: Vitamins like vitamin C and vitamin E are potent antioxidants that protect the nails from being damaged by free radicals, which helps maintain healthier and stronger nails.
The Science Behind Nail Growth: What Your Nails Need
Just like hair growth, many people believe that nails grow from the tip, but that is wrong. Understanding the science behind nail growth will help make it clear that nail growth starts from the inside and that the right vitamins can go a long way when it comes to nail growth.
The Nail Structure
- Nail plate: This is the visible part of the nail, which is made of keratin produced by the nail matrix.
- Nail bed: This part is right below the nail plate and contains blood vessels and nerve endings.
- Nail matrix: This is the inner layer of the nail, where nail growth begins.
The Nail Growth Process: Cell division begins from the nail matrix. These cells divide and proliferate, causing older nail cells in the matrix to be pushed outwards, adding to the length of the nail plate.
What Your Nails Need: Your nails need keratin and other minerals, like calcium and phosphorus, to harden and become intense, which can be achieved with the right nail growth tips.
Top 5 Vitamins for Nail Growth
Want longer, stronger nails? These top 5 vitamins nourish your nails from within, promoting faster growth, resilience, and a healthy shine.
1. Biotin: The Nail Growth Powerhouse
Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a vital role in nail growth. Studies have shown that using biotin for nail growth can increase the thickness of the nail plate by 25 percent, reducing brittleness.
Best food sources:
- Eggs
- Nuts
- Seeds
- Sweet potatoes
2. Vitamin E: The Protector and Hydrator
Vitamin E is a powerful antioxidant that helps fight oxidative damage to the nails. Vitamin E supplementation and even topical application increase the rate of nail growth. It also has moisturizing effects, which keeps the cuticle and the skin around the nails moisturized.
Best food sources:
- Avocado
- Sunflower seeds
- Almonds
3. Iron: The Oxygen Booster for Nails
Iron is necessary for producing haemoglobin, which transports oxygen throughout the body, and nails are no exception. So iron is needed for healthy and stronger nails, as it allows for proper blood circulation to the nails. Iron deficiency has been shown to cause brittle nails in particular but resolves once the body begins to get enough iron.
Best food sources:
- Spinach
- Lentils
- Red meat
- Liver
4. Zinc: The Repair and Growth Mineral
Zinc Mineral plays an essential role in cell growth and division, which also applies to nail development and repair. Zinc deficiency can manifest as white spots or lines on the nails and will go as far as delaying nail growth.
Best food sources:
- Beef
- Oysters
- Pumpkin seeds
5. Vitamin C: The Collagen Builder
Vitamin C is an essential vitamin that promotes the production of collagen, which is needed for the structural support and strength of the nails. Being vitamin C deficient can delay the growth of nails and make them brittle for easy breakage.
Best food sources:
- Citrus fruits (oranges, lemons)
- Guava
- Strawberries
- Kiwi
- Bell peppers
How and When to Take Vitamins for Nail Growth
Adhering to the timing is essential to get the best results out of nail-growth vitamins.
1. Biotin
Best time to take it: Morning or afternoon.
How to take it: It is water-soluble and does not need dietary fat.
2. Vitamin E
Best time to take it: During lunch or dinner.
How to take it: It is fat-soluble and should be taken with healthy fats such as avocado olive oil for better absorption.
3. Iron
Best time to take it: Morning.
How to take it: Take with water or a glass of orange juice. You can take it on an empty stomach, but if it upsets your stomach, eat a little meal before consumption.
4. Zinc
Best time to take it: In the morning or during lunch.
How to take it: Take with water.
5. Vitamin C
Best time to take it: Morning or afternoon.
How to take it: Take it with water.
How to Choose The Right Vitamins For Nail Growth
Choosing the right vitamins for nail growth involves specific steps to ensure that the vitamin you are going for is the vitamin you should be taking and that you are taking them right.
- Always consult your doctor to ensure that the vitamin(s) you are taking is the vitamin you’re deficient in to avoid vitamin overload.
- Aim for these vitamins through dietary sources first. Indulge in a healthy and balanced diet with fruits, vegetables, lean proteins, and whole grains.
- If dietary intake is not enough, you supplement wisely, but first, consult your doctor before you begin to take any.
- Choose vitamins in their bioavailable forms: Vitamins are better absorbed in their bioavailable forms. So, choose supplements that contain ascorbic acid rather than just vitamin C, tocopherol rather than vitamin A, and retinol instead of vitamin A.
- Topical vitamins, like the topical application of vitamin E, may work faster. Still, it is best to go for oral vitamins as topical vitamins target specific areas while oral vitamins nourish the entire skin from within. It can also be used in combination.
- Some vitamins work better when combined, so go for supplements with complementary vitamins. For instance, vitamin C works better with vitamin E.
Frequently Asked Questions
Yes, vitamins can help fix nail ridges and splitting. Biotin, iron, zinc, and vitamin C are particularly useful in strengthening nails and improving their structure. But in cases where the issue persists despite supplementation, it may be due to an underlying health condition or external damage.
Most vitamins for nail growth are safe when taken in appropriate and recommended doses. However, excessive intake of certain nutrients can cause side effects. Always consult your doctor and adhere to the recommended dosage.
Generally, it takes 4 to 6 months to see noticeable results in nail growth and strength, as nails grow slowly (about 3.5 millimeters per month for finger nails and even slower for toenails). By being consistent with your vitamin intake, eating the right foods for nail growth, and adhering to proper nail growth tips, the results can be sped up.
