Long nails are back in a big way – you only need to look at the runways at Fashion Week and the fingertips of celebrities on the red carpet to see that. But if you don't have a manicurist on hand (pun intended) to tend to your talons, it can be hard to keep your nails long and strong.
© Variety via Getty ImagesBIAB (builder in a bottle, for the uninitiated) is helpful for adding an extra layer of strength to your nails – and professional nailcare brand The Gel Bottle has recently introduced Hard BIAB, and even stronger paint on product that toughens up your talons – but if your nails are constantly breaking, peeling and flaking, getting your desired length in the first place is tricky.
Many of us are quick to blame our gel polish habit for our damaged nails, but the shiny, long-lasting manicures could be totally innocent, explains GP Dr. Sohere Roked, who explains there could be something else at play when it comes to less than optimal nails – our hormones.
Hormones and nail growth
"Hormones play a crucial role in nail growth and strength because they influence the production of keratin, the protein that forms nails," Dr. Roked begins, elaborating on the hormone issues that could be plaguing our nails.
© Getty Images1. Thyroid hormones and nails
"Thyroid hormones are fundamental regulators of how quickly nails grow and how strong they are. When thyroid levels are low, nails can become brittle and slow-growing; when levels are high, they may become thin and fragile.
2. Oestrogen, testosterone and nails
"Hormones such as oestrogen and testosterone also affect nail health," Dr. Roked continues. "Many women notice their nails are stronger or grow faster at certain points in their menstrual cycle, during pregnancy, or while on hormone therapy."
3. Stress, illness and nails
Bad news – if you're stressed, either physically or mentally, your nails could be impacted. "Cortisol, the stress hormone, indirectly impacts nail growth by influencing nutrient absorption and protein synthesis, which can leave nails appearing weak or ridged," Dr. Roked cautions.
The same goes for if you've been unwell – it can show up in your nails even a few months later. Dr. Roked explains that this happens because the body prioritises vital organ function and repair over peripheral growth (such as nails) when under duress.
"Emotional stress and chronic high cortisol levels also influence nail health by altering nutrient absorption and protein synthesis, which can lead to brittleness, splitting, or slowed growth."
Lack of sleep (be it caused by stress or something else) can hinder nail health too, as the reparative processes that happen when you sleep are limited if you’re not sleeping.
© InstagramNursing our nails back to health
So now we know *why* our nails are suffering, what can we do to get them back to their best condition? Dr. Roked caveats her advice by noting that we need to treat our whole body, not just our nails.
1. Address hormonal imbalance
"The first step is addressing any underlying hormonal imbalance, such as supporting thyroid function, balancing sex hormones and managing adrenal health through lifestyle, nutrition, and targeted medical intervention can all help restore healthy nail growth," she begins.
2. Nail nutrition
Nutrition is also key to nail health. Dr. Roked explains that nails need protein, zinc, iron, and biotin to grow strong and hormonal shifts can affect how these nutrients are absorbed and utilised.
Dietitian Lola Biggs, who works with supplement brand Together Health, explains further, diving into the nutrients we need for happy nails.
1. B vitamins
"In particular, biotin (B7) and vitamin B12, which help support healthy nail growth," Lola says. On where to get them, she added: "You’ll find B7 in egg yolks, almonds, walnuts and legumes and avocado. To boost your B12 levels, eat more shellfish, oily fish such as salmon, sardines and mackerel as well as cheese, milk and yogurt."
2. Minerals
"Zinc supports growth and repair, while iron helps maintain healthy blood flow to the nail bed. Animal sources such as beef, lamb and shellfish are the richest source, but you can also get zinc from legumes, whole grains, nuts and seeds and certain vegetables, including mushrooms, spinach and kale."
3. Structural support
"Vitamin C plays an essential role in collagen production, vitamin A supports keratin formation, and magnesium contributes to overall cellular health. Bright and colourful foods are your best friend here – think citrus fruits, berries, kiwis, pineapple and rainbow veggies like bell peppers, cherry tomatoes, leafy greens and cruciferous vegetables."
On whether there's a cure-all supplement to sort out our nails, Lola says: "Ideally, the focus should always be on improving the nutrient density of your diet through whole foods, quality proteins and healthy fats. However, the right nutritional supplement can offer helpful support while you’re building those foundations.
© Getty Images"When choosing a supplement, look for a well-balanced complex containing key vitamins and minerals linked to healthy nail growth — particularly B vitamins, along with zinc and iron."
Naturally, Lola recommends Together Health's Beautiful Hair, Skin & Nail Capsules, £14.99. The capsules combine k biotin, zinc and vitamin C - with collagen-supporting silica sourced from bamboo and naturally derived hyaluronic acid to support hydration, strength and resilience.
3. Lifestyle adjustments
Finally, Dr. Roked notes that lifestyle factors such as regular movement, stress management, and sufficient sleep can also play a role in nail health, as circulation, hormone regulation, and cellular repair are all optimised when the body is supported holistically.
Of course, supplements, diet changes and lifestyle adjustments will take a while to show up in your nails. If you're impatient and want to see a speedy improvement to the appearance of your nails, there are nourishing products you can try.
We rate Mavala's Nailactan, £19.74, a nail cream which nourishes the nail root with a formula blending essential amino acids, lipids and strengthening vitamins to help support healthier nail growth.
Orly's Breathable Cuticle Oil, £16.50, is also worth a go. It softens and conditions the cuticles, creating flexible nails, less prone to breakage.
If you're taking a break from gel nails, try Kure Bazaar's Base Intensive Hyaluronic Base Coat, £24, – the models wore it on the catwalk at Stella McCartney's Fashion Week show last month. It combines hyaluronic acid, calcium, hibiscus extract, vitamin E and lemon extract to hydrate and nourish nails, brightening nails and minimising the appearance of the vertical ridges for a natural, naked look.
And if the unthinkable happens and one of your nails breaks? Keep Essie's Break Fix Liquid Nail Patch, £14.99, on hand. It reinforces cracks and breaks in your nails with a bonding formula that holds, letting the nail grow through that weak stage.
