Moisturizing creams and manicures can improve the appearance of your hands, but don't underestimate the importance of your diet in the health of your nails. In some cases, discolored or damaged nails can be a sign of a more serious health problem, so it's a good idea to check with your health care provider if you notice sudden or dramatic changes in the appearance of your nails.
Identification
Experts are divided on the extent to which diet influences healthy nail growth. Some, such as those at MayoClinic.com, believe that only serious cases of malnutrition affect overall nail health. Others, such as Joey Shulman, M.D., author of "The Natural Makeover Diet," believe diet plays a significant role. But many experts---including those at MayoClinic.com and at the University of Maryland Medical Center---agree that biotin supplements can benefit people with brittle, thin or splitting nails.
Significance
Your nails reflect your overall health because of the way they grow. Your body produces a protein called keratin, which builds up in your nail bed until it becomes hardened and compacted. Then the new, hardened cells push outward, replacing the existing cells and making your nails grow. Your body relies on nutrients such as biotin, protein and omega-3 fatty acids to perform functions like growing nails. If your nails have ridges or spots in their nail beds, it could signal a nutritional deficiency, Shulman says. Nail discoloration---usually a yellowish or greenish cast---typically signals a more serious health problem.
Time Frame
Dietary changes may take some time to improve the appearance of your nails. That's because your visible fingernails are older cells, and it takes four to six months for nails to fully regenerate, Shulman explains. Your nails grow only about 1/10 of a millimeter each day.
Considerations
MayoClinic.com recommends taking 2.5 mg of biotin every day to improve the appearance of nails. Shulman recommends increasing omega-3 fatty acids, which are found in fish, almonds and walnuts, and eating more iron and protein. Meat, eggs, legumes and leafy green vegetables are good sources of iron, and you can increase protein in your diet by eating more turkey, dairy products and soy products.
Warning
Taking antibiotics or anticonvulsant medications for long periods may lead to biotin deficiency that can affect nail health. Biotin supplements are generally considered safe, but they may interact with some medications. Check with your health care provider before taking biotin.
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