Dermatologist Tips for Longer, Healthier Nails

Summary

• Keratin needs protein + biotin to grow, low iron causes brittleness
• Never peel gel polish! Moisturize cuticles daily, avoid >1,200 kcal deficits
• Changes take 3-6 months, try clinically formulated serums while waiting

 

1. How/why are calories and specific nutrients needed for hair and nails to grow and be healthy?

Your hair and nails are made of keratin, a tough protein your body constantly produces. To keep this process running smoothly, you need enough calories and a variety of nutrients. Without them, your body focuses on keeping your essential organs functioning, meaning hair and nail growth can take a backseat, leading to brittleness, slow growth, or even hair loss.

 

2. RD only: What does "enough" calories look like in that regard? How many calories are needed for hair and nail growth?

While there’s no magic number of calories just for hair and nails, consistently eating too little (think fewer than 1,200-1,500 calories a day for women or 1,800-2,000 for men) can weaken them over time. The key? A balanced diet with enough nutrient-rich foods to support repair and growth, not just empty calories.

 

3. Which nutrients are most helpful for hair and nail growth?

These nutrients play a starring role in keeping your hair and nails in top shape:

• Protein – The building block of keratin.
  
• Biotin (B7) – Helps strengthen keratin structure.
  
• Iron – Low levels can cause hair loss and weak nails.
  
• Zinc – Essential for tissue repair.
  
• Omega-3s – Keep hair and cuticles moisturized.
  
• Vitamin A – Supports cell renewal (but don’t overdo it!).
  
• Vitamin C – Boosts collagen and helps absorb iron.
  
• Vitamin D – Linked to follicle health and nail strength.
  
• Folate – Encourages new cell growth.

 

4. Derm only: What else helps your hair and nails grow and stay healthy?

Beyond nutrition, your daily habits play a huge role. For nails: resist the urge to bite them, never peel off gel polish (it takes layers of nail with it), and keep cuticles moisturized. For hair: go easy on heat tools, use heat protectant, avoid harsh chemical treatments, and skip hairstyles that pull too tightly. Good circulation matters too, regular scalp massages and exercise can boost growth. For stubborn issues, targeted treatments like strengthening serums or minoxidil may help when diet alone isn't enough.

 

The Complete Manicure Kit has all the treatments and tools dermatologists recommend for long and healthy nails. 

 

5. Anything else you'd like to add?

• Patience is key: It can take 3-6 months to see real changes in hair or nail health after improving your diet or routine.
• Water is your friend: Dehydration = brittle nails and dull hair.
• Supplements aren’t always the answer: Get nutrients from food first, only supplement if a doctor confirms a deficiency.
• When to worry: Sudden hair loss or major nail changes could signal a health issue. See a doctor if something seems off.

 

 

Our Nail & Cuticle Serum helps repair nail damage, moisturize cuticles, and promote faster nail growth.