Strengthen Brittle Nails Through Balanced Nutrition

We don’t often think about nails and health, but nails can be a reflection of our overall wellbeing. They can indicate nutrient deficiencies, hydration levels, and sometimes even more serious issues like thyroid or heart health concerns. So, if you notice any changes in your nails, pay attention!

But that’s for another day – this article will focus on one of the most common nail complaints during winter: dry, brittle nails, and what we can do about it through the power of nutrition.

Stay well hydrated! Hydration is crucial to all facets of health, including our nails. Just like every other part of your body, nails need sufficient hydration to stay healthy. During winter, we can easily forget to drink enough and become dehydrated, partly because we don’t prioritise hydration as we do during warmer weather.

Water should always be the starting point, but that’s not the only way to stay hydrated. Herbal teas can be wonderfully hydrating, as can soups, which are a favourite of mine during winter. They not only offer hydration but also provide nutrients, and on a cold day, they are deliciously comforting.

When it comes to food, adequate, quality protein is essential. Nails are largely made up of the protein keratin; therefore, to maintain strong nails, protein intake is key. Beans, tofu, quinoa, nuts, and seeds are all wonderful, nutritious sources of protein.

Foods high in healthy fats, such as olive oil, nuts, seeds, and avocado, are not only crucial for their fat and nutrient content, but they also enhance our body’s ability to absorb fat-soluble nutrients such as vitamins A, D, E, and K. Nails naturally have a low oil and moisture content, so they can easily become dry and brittle, particularly if we’re not getting enough of these essential fats and nutrients.

Nutrients such as biotin, zinc, and iron are essential for strong and healthy nails. A deficiency in any of these, particularly iron, can contribute to unhealthy, brittle nails due to its role in transporting oxygen and nutrients to every cell in the body, including nails.

A balanced diet is key; and if following a plant-based diet, it can be even more important to monitor iron intake. Plant-based sources of iron include legumes, spinach, broccoli, beans, peanuts, and seeds. To make the iron more bioavailable and help the body absorb it, pair these foods with vitamin C-rich options like bell peppers, tomatoes, citrus fruits, and kiwi.

B vitamins are known to be linked to nail health, particularly B7 (biotin). Supplementing with biotin has been shown to help improve nail health. However, due to the slow rate of nail growth, this can take time, so be patient and consistent with any supplement regime.

Weak, brittle nails can also be a sign of low mineral status, such as magnesium or zinc. Add some green leafy vegetables, whole grains, cacao, nuts, and seeds to your diet to help boost these levels.

As a nutritionist, I always recommend a food-first approach. However, the reality is that even with the best effort and a healthy diet, it’s not always possible to get all the nutrients we need from food. Identifying and addressing deficiencies is key, and quality supplements can be the missing piece of the puzzle.

A final but equally important point when it comes to nail health is external factors such as water exposure, temperature, and how we treat our nails. These can play a big role in how brittle they become during winter. Exposure to the elements dries out our nails, so whenever possible, protect them. Wear waterproof gloves when doing wet work or household chores, and keep your hands warm when outside. Avoid harsh chemicals such as acetone, and give them a little care with some quality, highly moisturising hand and nail cream. With a little extra love, your nails can be beautifully healthy throughout the year.