Strengthen your fingernails

Find out what supplements you can take to grow strong and healthy nails.

By Penny Kendall-Reed, Naturopath

Question: My fingernails are a mess. What can I do or take to make them strong?

Naturopath Penny Kendall-Reed replies:
Diet plays a big role in keeping nails strong, and some supplements can help, too.

Protein. Nails are made in part of protein. Each day you need one gram of protein per kilogram of body weight (e.g., a 68-kilogram woman needs 68 grams of protein). You may need to increase your intake if you're not getting enough. Good sources: one chicken breast offers 18 to 20 grams of protein; a tofu burger, 18 grams; and three egg whites, 15 grams.

Amino acids. These are the building blocks of protein, so I recommend a supplement for people who don't get enough dietary protein. Choose one that combines the amino acids lysine, glycine and proline. Take 500 milligrams of each twice a day on an empty stomach.

Essential fatty acids (EFAs). EFAs keep nails moist and prevent splitting. Each day take two tablespoons (25 millilitres) of flaxseed oil or a 2,000-milligram omega-3 EFA supplement. Or, if you like, eat six ounces (175 grams) of fish, such as salmon or sardines, instead.

Collagen. Nails also contain collagen, which you can't get in food. To help produce new collagen cells, take two daily supplements: 350 milligrams of the herb horse chestnut and 25 milligrams of the mineral zinc.

Take all supplements for six months to one year (you'll see the difference). Continue for six months before cutting each dose in half. If the nail growth stays healthy, you can eliminate the amino acids and zinc but keep taking the EFAs and horse chestnut if you like.

Penny Kendall-Reed is clinic director at Urban Wellness in Toronto. She is the author of The New Naturopathic Diet and co-author of The Complete Doctor's Healthy Back Bible and The Complete Doctor's Stress Solution.