Growing long fingernails can be a frustrating challenge, especially if you work with your hands. Polishes, wraps and careful filing can only do so much. Proper nutrition can go a long way to helping you grow strong nails. There are also many vitamins and supplements on the market that claim to increase nail health, though taking most supplements is far less effective than simply eating a diet rich in the vitamins so necessary to strong, healthy nails.
Biotin
Very small clinical studies have been done on the effects of biotin on brittle fingernails. According to the Linus Pauling Institute, “One trial that used scanning electron microscopy to assess fingernail thickness and splitting found that fingernail thickness increased by 25% and splitting decreased after biotin supplementation.” Biotin supplements are not known to have any harmful side effects.
L-Cysteine
According to the experts at LEF.org, the website of vitamin supplier Life Extension, L-cysteine is a key part of keratin, hair and nails. Cysteine can be found naturally in broccoli, Brussels sprouts, egg yolks, garlic, oats, onions, poultry, red peppers, wheat germ and yogurt. It is always best to get the proper nutrients from fresh food, but L-cysteine is also available in a supplement form.
Vitamin E
Vitamin E capsules have not been proven to help nail growth, but many proponents of vitamin E recommend massaging the oil into your nails and cuticles to keep them flexible. Fingernails do not absorb topically applied nutrients, but massage can stimulate growth, and keeping your fingernails from drying out can help prevent them from breaking and splitting.
Zinc
Zinc is important in promoting and maintaining a healthy body. One symptom of a zinc-deficient diet is white spots on the fingernails. Zinc can be found in foods such as beans, dairy products, fortified breakfast cereals, nuts, whole grains and seafood such as crab and lobster. According to the Office of Dietary Supplements, oysters contain the highest levels of zinc, while most Americans get zinc by eating red meat and poultry. They also warn that high levels of zinc can cause health problems, so men and women over the age of 19 should consume less than 40 mg of zinc per day.
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