The Best Supplements For Nail Health
If you're looking to start your nail health journey, you're probably feeling a little overwhelmed by all the information out there. According to the FDA, there are over 29,000 dietary supplements right now — that's a whole lot of options to choose from! As it turns out, though, at the end of the day, less is more when it comes to supplements. There are three main supplements to add to your lineup when you're starting your nail journey. You'll be happy to know that there are no fancy names or brands to navigate, either. Just plain 'ole natural ingredients to incorporate into your diet.
When it comes to nail health, it's all about the big three — growing, strengthening, and maintaining. It turns out that there is a supplement for each of these three parts of your nail journey. You can keep taking these supplements throughout your entire life — you don't have to focus on phases like you would when taking vitamins during specific life events, such as pregnancy.
Not sure what part of the journey you're on? Look down at your nails to find out. Your nails are an indication of what your body needs right now, and these are the main supplements you can immediately add to your routine to optimize your nail health. Trust us, there's no better feeling than knowing that you're healthy from the inside out, so this is a great first step to take.
Biotin helps nails grow longer
If you're looking to get longer nails, start by supplementing biotin. According to Healthline, biotin is the primary supplement you should take to help your nails grow longer and stronger. The publication shares that the supplement promotes cell growth, which is essential for growing your nails out over time. Bottom line: Your body needs biotin, so adding extra to your diet is a surefire way to yield the results you're looking for.
As far as how to get that biotin into your routine every day, you have a few options. You can go down the nail growth supplement route, or you can just add a capsule of pure biotin into your routine. One is not better than the other — you'll just want to make sure that you're getting at least 2.5 mg into your body per day. According to Healthline, this amount was proven to help brittle nails in just six weeks of daily intake.
You can also go the normal route and add biotin into your diet by eating foods rich in this supplement. Biotin can be found in eggs, fish, meat, seeds, nuts, and even some vegetables like cauliflower. No matter how you're adding it into your current lifestyle, you can breathe easy knowing that you're on your way to stronger, healthier nails.
Magnesium gets rid of ridges
Do us a favor and look down at your nails. Do you see uneven ridges on them? If so, it's time to add magnesium into your diet. Your nails are a great physical indicator of you're missing in your diet, and weak nails are a sign that you need extra magnesium in your life.
Thankfully, magnesium is super easy to add to your existing wellness habits. By taking the supplement every day, you can repair your nails fairly quickly. According to the Mayo Clinic, the easiest way to get more of the supplement is you add magnesium-rich foods into your diet. The Mayo Clinic indicates that you can find the supplement in nuts, seeds, whole grains, leafy greens, milk, and yogurt. They also mention that just one ounce of almonds a day gets you 20% closer to your daily magnesium needs, which makes it even easier to consume.
Magnesium isn't just for your nails, either. According to Sunday Riley, magnesium plays a big role in cell repair. "Mood swings, aches and pains, lethargy, headaches, inflammation and a weakened immune system are just the tip of the iceberg when it comes to effects of magnesium deficiency," Celebrity Nutritionist Charles Passler told the publication. "If it becomes chronic, the effects become more serious and can result in real damage to our cells and our body's ability to function and repair itself."
So, when you take magnesium, you're really treating your whole body, which is a win-win.
Protein helps maintain nail strength
Okay, so you've grown out your nails and made them stronger, now it's time to maintain that strength. According to Healthline, protein is what gives your nails the strength and resilience needed to keep them healthy long-term. Thankfully, there are tons of different ways to incorporate added protein into your current lifestyle. Foods like red meat, fish, eggs, legumes, beans, and nuts are a great way to add protein into your meals, per Healthline. Of course, you can also supplement protein with a powdered formula as well. Just mix the protein powder into milk or water, or add it into a morning smoothie to get the boost you need.
How much protein should you be getting, you may ask? The Mayo Clinic indicates that you should get .8 grams of protein per kilogram of body weight per day. For a 150-pound person, that's about 47 grams per day. If you maintain that amount, it'll show in your nails, and it'll help you feel healthier in general, too.
No matter where you're at in your nail journey, there's a supplement for you. Whether you add them all to your existing routine, or focus on one nail supplement at a time, you really can't go wrong when it comes to focusing on your health.