5 Ways To Use Complete Collagen+

One of the things I love most about Complete Collagen+ is…

It’s so versatile!

It can be added to your daily routine in so many great ways!

So if you have been using it for a while and want some ideas…

OR if you are just starting out with it and wondering how to use it…

Here are 5 ways you can use your Complete Collagen+

1. Old Faithful – The Spoon.

The easiest and most common way to use Complete Collagen+ is to just take it right off the spoon.

Quick, easy, tasty….and delicious!

We would recommend taking a full tablespoon a day to get the maximum nutrition.

2. Add To Your Morning Coffee.

Adding a tablespoon to your morning coffee is a great way to add a little flavor kick to your cup of joe. It can even replace sugar if you normally add that in. Add in that sweetness without loading your coffee with all that sugar!

I typically wait about 10 minutes after I pour my coffee to add it in. Just a little bit lukewarm or room temperature. Then I add a tablespoon onto my spoon and mix it right in. It is just a great combination of coffee and caramel. 

Of course, this doesn’t have to just be taken in the morning. Complete Collagen+ can be taken any time of the day. So if you have afternoon coffee – feel free to add it in then!

3.  Shake Up Your Smoothie.

Adding Complete Collagen+ to your smoothie is a wonderful way to incorporate all the benefits of the product while also getting ample nutrition from the smoothie itself.

In fact – read our Energy Boosting Smoothie for a great Smoothie recipe!

4.  Jazz Up Your Yogurt!

Yogurt can get boring. Sometimes you need to jazz it up a little. Oats and berries are a great way to start but I also started to add a little bit of my caramel goodness to it and wow!

Just brings it all together so well!

Try adding a tablespoon to your yogurt!

5. Indulge a little! Add it to your Ice Cream!

Caramel drizzle on top of ice cream? Yes, please!

When I feel like indulging a little bit, I add a bit of Complete Collagen+ to my ice cream. It makes a great sugar-free drizzle for many different desserts.

And it doesn’t have to be a guilty treat you add it to. You can even use it as a dip for your fruit-like apple slices!




The sky is the limit of what tasty treats you can add this caramel sauce on. Taste plus amazing benefits, it really is a win-win. 

Is there a way that you like to take your Complete Collagen+ that I didn’t list here? 

I love hearing new ways to incorporate Complete Collagen+ into my day! Please feel free to send me an email at support@everbella.com and let me know how YOU use Complete Collagen+! 

Discover Complete Collagen+

With just a tablespoon-full a day, you can:

  • See your skin look younger, dewier, and healthier
  • Banish the look of fine lines and wrinkles
  • Grow healthier-looking hair
  • ...and so much more!

Beauty Sleep – Fact or Fiction?

Beauty sleep is a phrase that we have all heard before.

I heard this my whole life.

And really paid no attention to the fact that it might be real…

But now that I am older – I have to come to realize…

That it is REAL and very much accurate. 

Why do we need beauty sleep?  

In order to function at our best each day, what we eat is important. What exercise routine you follow matters too. But when it comes down to getting a good night’s rest, sleep is the most important component.

The National Sleep Foundation suggests that healthy adults need between 7 and 9 hours of sleep per night – while babies, young children, and teens need even more sleep to enable their growth and development. 

But the problem is…

So many of us aren’t getting enough. The American Academy of Sleep Medicine reports that about 30% of adults in the U.S. regularly do not get enough sleep.

We know that lack of sleep can affect our wellbeing such as our cognitive function, stress levels, increase our blood pressure, cause weight gain, and lower our immune system. But what we might not realize is that our sleep also plays a huge role in the quality of our appearance.

5 Ways Sleep Impacts Our Appearance

1. Getting enough sleep can help save our skin from breakouts.
When we don’t get enough beauty sleep, our bodies release too much of the stress hormone cortisol, which can cause breakouts like pimples and blackheads, even in adults. And no matter what age you are, everyone HATES pimples.

2. Sleep encourages healthy blood flow to your skin, which can even out your skin tone. During sleep, your skin’s blood flow increases, and the organ rebuilds its collagen and repairs damage from UV exposure, reducing wrinkles and age spots. This can also help to prevent veins from peeking through and causing visible discoloration. 

3. It can make us look happier!
Lack of sleep can actually cause the corners of the mouth to droop, making our face look sadder than we would after a good night’s rest. We also tend to frown more. If people say we look tired, it is because it really does show with our expression. Red, swollen eyes, dark circles, sagging eyelids, and paler skin can also signal to others that we are exhausted. Plus, when we sleep, we feel rested and more energized. When we have more energy, we feel more ourselves and feel more prone to showing off our beautiful smiles!

4. Now, it isn’t just about skin. Hair loss, breakage, damage, and even growth can all be affected by lack of sleep. Hair follicles (where hair growth begins) gain nutrients, vitamins, and minerals from blood flow. Since blood flow decreases when we’re short on sleep, our hair gets less nutrition and it weakens and can have difficulty growing.

Lack of sleep can also increase our stress levels. And this can lead to an increase in the hormone cortisol, which can lead to hair loss.

5. When we enter deep sleep, our body goes into recovery mode and produces growth hormones. These growth hormones create new cells that help heal our skin from any damage done during the day. Our skin actually uses the hours we sleep to heal itself from the day’s damage. So when we sleep, our skin gets the chance to improve. That rosy glow in the morning is real!

These growth hormones also include repairing collagen-producing cells. So our skin makes new collagen when we sleep too. Collagen is necessary to fill out your skin and prevent wrinkles from developing. The growth hormones ensure that your skin is producing enough collagen, which keeps your skin tight and elastic and allows your skin to repair acne and scarring across your body.

So as you can see, beauty sleep is real! And can greatly impact your skin and hair. Be sure to get as much sleep as you can. If you are having trouble sleeping, take a look at our article on ways to unwind. When we feel more relaxed, the more likely we are to be able to fall asleep at night! 

Adding a collagen supplement to your regime is always a great idea too! Try out Complete Collagen+ to give your skin the benefits it needs and deserves!

Resources:

https://pubmed.ncbi.nlm.nih.gov/25266053/

https://pubmed.ncbi.nlm.nih.gov/29073412/

The Amazing Effects of Scalp Massages on Hair Growth & Mood

Have you ever had a scalp massage?

They feel amazing!

But not only do they feel great, they actually benefit us both internally and externally. And they are inexpensive, non-invasive, and can be done at home. What more could you ask for?

Let’s Start With Hair Growth

Scalp massages are a great way to promote hair growth as they work by increasing blood flow to the scalp, which in turn stimulates hair follicles in the head. The increased circulation of oxygenated blood also promotes healthy skin and may reduce inflammation on your scalp. Plus, they’re an easy way to relax!

Studies have shown that scalp massages can help increase hair thickness by stretching the cells of hair follicles. This can help to stimulate the follicles to produce thicker hair. It’s also thought that a scalp massage may help dilate blood vessels beneath the skin – encouraging hair growth.

One study has shown that regular scalp massages may lead to thicker hair.
In this study, 9 men received a 4-minute scalp massage each day for 24 weeks. At the end of the study, it was found that the men had thicker hair than at the start.

Scalp massages not only feel amazing but they also are a great way to help us relax.

Scalp Massages For Relaxation

Scratching the skin on the scalp may stimulate nerve endings and release serotonin, a neurotransmitter that promotes feelings of happiness. Scalp massages are also great for reducing stress. Stress can lead to hair loss, which is why it’s important to find ways of relieving that stress.

In one study conducted by the Department of Psychology at Texas A&M University-Commerce in 2010, researchers found that four weeks after a single scalp massage session there was an improvement in both mood and stress levels. This is because stroking the skin on the scalp can stimulate nerve endings and release serotonin, a neurotransmitter that promotes feelings of happiness.

Here’s another interesting fact – this same study found that participants who received a single session of scalp massage reported lower levels of tension in their neck muscles when compared to those in the control group.

Now you know why people say they feel so relaxed after a scalp massage!

The next time you need to reduce stress, consider getting a relaxing scalp massage at home or in a salon. If you start feeling better and experiencing less stress – that’s just an added bonus!

Some Ways To Massage The Scalp

There are a few ways you can give yourself a scalp massage at home – or even have your partner or a friend do it for you!
Now, there is also the option of seeing a massage therapist as well – but of course, the cost can vary depending on the massage and what their rates may be. If you are seeking an inexpensive way, doing it at home is a great option!

Traditional Scalp Massage


To give yourself your own scalp massage – the most traditional way is using your fingertips only, with dry hair in any setting. While relaxing on the couch, waiting for sleep, etc. 

  • Use the fingertips of both your hands to apply light to medium pressure to your scalp, moving in small circles.
  • Work your way across your scalp to cover all areas.
  • Try to massage your scalp using your fingertips for at least 5 minutes at a time, several times a day.

Hair Wash Scalp Massage

This is a great option if you are pressed for time or looking for a relaxing way to start the day. You can use the same method above. Using your fingertips, gently massage your shampoo or conditioner into your hair for 5 minutes.

Then rinse your hair as usual.

Try it with our DIY hair growth conditioner recipe for added benefits!

Brushes and Massage Tools

Just like body massaging tools, there are also special tools you can buy for a scalp massage.

Although some dermatologists recommend using a scalp massager, others believe that a fingertip massage is just as effective. Of course, it’s up to you to decide which method works best for you.

Scalp massaging tools can be brushes or light handheld rubber massagers. You can work these all over your scalp in the same way that you’d use your fingers.

You can also use essential oils with your scalp massage. Some studies have shown that both lavender and peppermint essential oils may help promote hair growth.

Scalp Massage with Essential Oils or While Applying a Hair Scrub

If you are giving yourself a nice pamper session at home and doing a hair mask or scrub, doing a scalp massage while doing the hair mask is like a dynamic duo for your scalp!

Check out our Hair Growth Scrub and give yourself a scalp massage at the same time you do the scrub! 

Scalp massages are a great way to end or begin the day! It can be a great way to reduce the stress of the day while promoting hair growth – or start the day off feeling relaxed! 

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4740347/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4843973/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4289931/

Summer Strawberry Spinach Salad

One of my favorite things about this time of year is…

All the fruits and vegetables I get to eat out of my own garden!

It’s so satisfying eating what you grew in your own backyard.

And one of my favorite things to make from my garden haul in the summer…

Is a summer salad packed full of delicious ingredients!

Of course, if you don’t have a garden, I always recommend visiting your local farmer’s market for the freshest ingredients – plus you get to support local!

One of my summer staples is a Strawberry Spinach Salad!

It’s jam-packed full of nutrients and tastes amazing! What more could you ask for?

I like to call it a Summer Spinach Salad, but of course, it can be made any time of the year.

Here’s what you will need:

Let’s start with the dressing!

I prefer a poppy seed dressing with this salad – it really makes all the flavors pop! But a vinaigrette is also a great option.

  • 4 cups of white wine vinegar
  • ¼ cup of sugar or honey
  • 1 to 2 tbsp of poppy seeds
  • ½ tsp salt
  • ½ ground mustard
  • 2 tsp of mayonnaise (this part is optional, it just helps make it  a bit creamier)
  • ½ cup of olive oil, or grapeseed oil

Instructions

  • Whisk the white wine vinegar and sugar until the sugar is mostly dissolved (it’s okay if there is still some undissolved sugar). Add the poppy seeds, salt, and ground mustard, and whisk to combine.
  • As you whisk the dressing steadily, pour the olive oil into the dressing in a slow stream and continue whisking until completely combined.
  • Transfer to a covered container and store in the fridge. I try to chill my dressing for about an hour before I mix up my salad.
  • NOTE: It can be saved for 2 weeks if you don’t use it all, but the dressing will separate as it sits; so be sure to shake it recombine before using.

Now onto the salad ingredients:

  • 1/2 cup chopped pecans (sliced almonds or walnuts are also a great choice – you can also toast your pecans if you want!)
  • 5 cups of spinach
  • 2 cups lettuce – I like to add just a few green lettuce leaves as well 
  • 16 oz strawberries sliced
  • 1/2 thinly sliced red onion – Strawberries and red onion is a really great flavor combination!
  • 4 sliced baby cucumbers or regular-sized – I grow baby cucumbers so that is what I use
  • Pinch sea salt & pepper
  • Feta cheese crumbles (you can use any substitute to make it a vegan option)

Making the salad:

Personally, I don’t really have a routine of how I make it in terms of what ingredients go in first so to each their own!

One thing I do – I add pecans into the mix but I also leave some leftover and sprinkle that and the feta on top of the mixture once the dressing is all added. I also am pretty generous with the dressing. I like it very creamy so I use enough dressing to really coat the salad.

So now you know how to make this delicious salad. I just want to tell you a bit about what makes this salad so nutritious! Each ingredient comes with its own benefits – so of course, the salad tastes great AND is good for us!


Benefits of this Summer Spinach Salad

Pecans

The great thing about raw pecans is that they are cholesterol-free, sodium-free, and low in carbohydrates. They also contain a ton of protein, healthy fats, and fiber. Most of the fat found in pecans is monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of bad LDL cholesterol. Keeping your LDL cholesterol low cuts down your risk of developing heart issues.

Pecans are also a great source of calcium, magnesium, and potassium – all of which can also help support heart health and have great anti aging properties which is ideal for our skin! 

They are a great guilt-free snack!

Strawberries

Strawberries are at their prime in the summer. They are one of my favorite things to grow. And picking them is fun for the whole family!

They also come with quite the punch!

Strawberries are an excellent source of vitamin C, an antioxidant we need for optimal immune support as well as skin health. They also contain folate – also known as B9. B9 is important for normal tissue growth and cell function.

Potassium is another great benefit of eating strawberries. This mineral is involved in essential body functions, like regulating cardiovascular health.

Spinach

I LOVE spinach. Cooked or raw!

Spinach is rich in vitamins A, C, and K, magnesium, iron, and manganese. This leafy green can help benefit our eye health, reduce oxidative stress, promote radiant skin and support heart health.

Green Leaf Lettuce

Not just green leaf lettuce but all salad greens contain vitamin A and C, beta-carotene, calcium, folate, fiber, and phytonutrients.

They are a great choice because they do not contain cholesterol and are naturally low in calories and sodium. I like to grow red leaf, green leaf, and good old fashion romaine lettuce.

Cucumbers

Cucumbers are one of my favorite snacks as well as a salad garnish. Give me some cucumbers and dip and I am in heaven!

Cucumbers are rich in antioxidants, vitamins A, C, and K. As well as potassium, magnesium, fiber, and protein. They really come with a plethora of goodness!

Cucumbers are low in calories and can promote hydration, glowing and hydrated skin, weight loss, may lower blood sugar, and promote a healthy digestive system.

Red Onion


Red onions are a rich source of potassium, magnesium, and vitamins K, B6, and C.

Their nutritional properties can help boost our immune system, healthy hair and skin, support a healthy heart and also help lower LDL cholesterol & triglycerides.


This salad comes with it all! Taste and ample nutrition! These ingredients benefit us from the inside out. Including our skin!

So what are you waiting for? Give it a try and see for yourself!


10 Sunburn Home Remedies

Sunburns.

We have each had one. And likely more than once.

In fact, more than 1 out of every 3 Americans reports getting sunburned each year.

And they can be super unpleasant!
The red, hurt to touch and even lie down type of sunburn!

We are meant to be in the sun, soaking up that Vitamin D!
And even when we try our best to prevent sunburns by using sunscreen…
Sometimes…that sunburn just sneaks up on us.

Even just 15 mins of sun exposure can cause a sunburn.

And if you’re like me, when you burn…

You turn into a TOMATO!

I always wear something to protect my skin…

But sometimes when I am working in the garden all day, I forget to replenish my skin with protection…

And the next thing I know…

I am red and sore!

Sunburns may not seem like a big deal…just some sore skin…

But in fact, they can be very harmful to our skin.

A sunburn is an inflammatory response to UV damage. Severe and repeated UV light exposure that results in sunburn can increase the risk of skin damage, such as dark spots, rough spots, and dry or wrinkled skin. It also raises the risk of skin ailments and disorders. You can prevent sunburn and related conditions by protecting your skin.

Experts recommend using a sunscreen with an SPF (sun protection factor) of at least 30. And what some of us may not realize is that our sunscreen is often not applied thoroughly or thickly enough, and it can be washed off during swimming or sweating – so we do not have all-day coverage like we think we do. So applying multiple times throughout the day is the best way to protect your skin.

A water-resistant one is best for days at the beach or warm days where you might sweat it off. If you are fair-skinned and prone to burns, it is important for you to remember to apply as much as you can. Ideally, every 2 hours is best for sunscreen to be effective throughout the day.

Some other tips to avoid a sunburn is to:

  • Avoid the sun during peak hours. Generally, this is between 10 a.m. and 4 p.m. Stay in the shade if you can, especially on high UV days. I always check how high the UV index is for the day when I plan my time outside. Anything above a UV report of 5 is considered high and you should take the most precautions. 
  • Wear sun-protective clothing. This may seem impossible on super hot days, but even just a hat and sunglasses can go a long way! 
  • Remember that you can still burn on overcast days! Many UV rays can still penetrate through the clouds. So a cloudy sky doesn’t mean you won’t burn! 

As I said, sometimes sunburns just sneak up on us. So if that does happen, try some of these home remedies to tame the burn and alleviate some of the symptoms.

10 Tips To Treating A Sunburn

  1. Get out of the sun ASAP! If you feel you are burned, immediately go inside or in the shade, and stay out of the sun until your sunburn fades. Exposure to more sunlight will only make things worse.
  2. Hydrate. Drink a lot of water, juice, or sports drinks with electrolytes. Your skin is dry and dehydrated from the sun so replacing lost body fluids will help your skin heal from sunburn more quickly.
  3. Place a cold compress on the sunburned skin for immediate relief. A cool shower or bath is also recommended to soothe the skin. 
  4. Try a soak. (Avoid soaps or heavy perfumes in the soak) Some baths you can try that have been known to help sunburns are:
      ● Apple Cider Vinegar- to help balance the pH (acid or alkalinity) of sunburned skin, and promote healing.            
    ● Oatmeal bath- to help alleviate itchy and dry skin
    ● Lavender or chamomile essential oil to the bath to help relieve some of the stinging and discomfort.
    ● 2 cups of baking soda or cornstarch- both can help relieve itching and inflammation caused by the burn. 
  5. Use lotions that contain Aloe Vera to help soothe and moisturize the skin. Aloe soothes and restores damaged skin and can be used for both fresh sunburns and skin that is peeling. Witch hazel applied to the skin can help reduce inflammation from the burn.
  6. Brew a pot of black tea with 2-4 tea bags and then allow it to steep and cool completely before applying to your skin with a washcloth. The tannic acid in black tea can help draw heat from sunburned skin, and aids in restoring the pH balance.
  7. When the skin is peeling, apply cold milk. Cold milk (and even yogurt!) can also be soothing on sunburned skin as it can help exfoliate the skin with the lactic acid property of milk. You can apply this the same way as tea.  
  8. Apply Vitamin E. Vitamin E is an antioxidant and can help decrease inflammation caused by sunburn as well as peeling skin. 
  9. Cucumbers have natural antioxidant and analgesic properties (which offer relief). Chill some cucumbers, then mash in a blender to create a paste, and then apply to affected sunburned areas, including the face. Cucumber also can be soothing for peeling skin following a sunburn.
  10. If you blister, leave them alone! Blisters are a sign of a very severe sunburn and should not be picked at. This goes with peeling. You will be tempted to peel the skin off more, but picking at it will only damage the skin further. If you are blistering, covering them up will help prevent them from tearing and allow them to heal without being bothered. 

Don’t let a sunburn ruin your time in the sun. Take as many precautions as you can, and if you do get one, treat it as fast as you can so you can get back to enjoying the summer sun!

Resources:

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sunburn

https://www.hhs.gov/surgeongeneral/reports-and-publications/skin-cancer/fact-sheet/index.html#:~:text=More%20than%201%20out%20of,in%20the%20U.S.%20each%20year.

https://www.aad.org/public/everyday-care/injured-skin/burns/treat-sunburn

Nutrition for Healthy Nails

One thing I am guilty of…

Is noticing someone’s nails when I meet them.

It’s a habit.

You reach out to shake their hand…and see their nails.

Our nails are front and center for everyone.

And our nails can take a beating.

Manual labor or even just poor diet habits.

But what if our diet made our nails so strong and healthy that doing manual labor wouldn’t matter when it came to our nails?

Ok sure, no matter how strong my nails are…

They get dirty when I am plugging away in my garden…

But when I eat well…

I don’t have to worry about them snapping while I am working with my hands. Especially when I take my Complete Collagen+ which works AMAZING for my hair, skin AND nails.

Of course, it’s not just about how our nails look. It’s also about how we feel about our nails and their overall health.

Unhealthy nails can say a lot about us. And a lot of it can boil down to…

Poor nutrition.

Lack of certain vitamins can make our nails brittle, weak, and damaged. Our nail beds are constantly giving rise to nail tissue, and adequate vitamin, mineral, and nutrient intakes help support the growth, formation, and strength of new nail cells.

A change in the appearance, texture, or shape of our nails could all indicate nutrient deficiencies.

And similar to many things that our diet impacts, we can improve it with some simple dietary changes, and by adding in some foods to get the proper nutrients our bodies need – inside and out.

So let me tell you about some ways to get some added nutrition in so your nails can look and feel healthy!

Here are some ways to strengthen and nourish those nails!

Iron

Iron deficiency can cause a lot of health concerns for us internally, such as fatigue, pale skin, weakness, headaches, dizziness – the list goes on! Low iron results in low red blood cells. These cells carry oxygen to our organs and every cell in our body, which includes our nails.

Without iron, oxygen does not get adequately carried to your cells, which can result in brittle nails, as well as a ‘damaged’ appearance (shape and color). Adequate iron intake can ensure your body is functioning at its best from the inside out. After all, our outside isn’t nourished unless the inside of us is first!

And iron needs vary depending on gender and age!
A male aged 19–50 years old requires 8 mg a day while a female in the same age range needs 18 mg of iron a day.

Some foods high in iron include:

  • Seafood
  • Beans
  • Pork and poultry
  • Dark green leafy vegetables such as spinach
  • Dried fruit such as raisins and apricots
  • Iron-fortified cereals, bread, and pasta
  • Peas

Protein 

Our nails are predominantly made of keratin – a fibrous structural protein. Keratin is what gives our nails their strength. It also works to protect our nails from damage and stress.

Low protein levels in the body will cause weakened nails, making them more susceptible to breakage. Ensuring you are getting enough protein in your diet is essential for boosting keratin production, which will help create stronger and more durable nails.

Similar to iron, the recommended daily intake can vary based on age and sex, as well as activity level and even muscle mass. The average adult male (weighing around 150lbs) requires 56 grams per day, while the average adult female weighing the same requires 46 grams.

Foods high in protein are:

  • Meat, poultry, fish
  • Eggs and dairy
  • Soy, legumes, beans, and lentils
  • Nut and seeds 
  • Whole grains

Vitamin C

Vitamin C is widely known to help boost our immune system, but it can also help our nails!
Vitamin C is essential for the production of collagen. And just like our hair and skin, this protein provides strength and durability to our nails.

Vitamin C deficiency has been linked to brittle nails as well as impeding the inability for our nails to grow.

Vitamin C is a vitamin that our bodies cannot produce on their own. It is something that we must get from our everyday diet through foods and supplements.

On average, men require 90 mg and women 75 mg per day of vitamin C.

It is essential for us to ensure we are getting adequate amounts of vitamin C since our bodies cannot produce it.

Some foods high in vitamin C include:

  • Citrus fruits, such as oranges
  • Strawberries 
  • Kiwi 
  • Bell peppers (red bell peppers actually have more than twice the vitamin C of an orange)
  • Green vegetables 
  • Tomatoes 

Omega Fatty Acids

Omega-3 fatty acids do so much for us, and on that list – supporting healthy nails by helping to lubricate and moisturize your nails, giving them a shiny appearance.

Increasing your intake of omega 3 fatty acids helps to nurture the cells in the nail bed. This can help to curb inflammation and encourage the absorption of nutrients.

Similar to vitamin C, our bodies do not produce Omega-3’s so we must get them from our diets.

While there is no recommended daily intake for Omega-3 fatty acids, it is still something we should be diligently getting ample amounts of in our diets every day.

Foods high in Omega-3 fatty acids include:

  • Fatty fish like salmon, trout, mackerel, tuna, and sardines 
  • Walnuts
  • Soy
  • Eggs
  • Chia seeds, flaxseeds
  • Fish and flaxseed oil

Zinc

Zinc is something essential for the body – especially for the growth and division of cells. Since our nails are made up of a type of cell that grows and divides rapidly, a fast production and a steady supply of zinc are crucial for promoting the healthy growth of nails. 

Low zinc intake can result in the degeneration of our nail plate, which can cause the appearance of white posts on our nails.

Our recommended daily intake for zinc is between 8mg to 11mg for the average man and woman. 

Zinc can be found in: 

  • Beef, poultry, and fish
  • Eggs
  • Soy, chickpeas, and black beans
  • Nuts such as almonds and cashews

B Vitamins

While we all need B vitamins for our overall health, there are a few different specific B vitamins that are essential for healthy nails.

Let’s start with Biotin – which is vitamin B7.

Biotin works to promote healthy cell growth and can aid in the metabolism of protein-building amino acids, all of which are essential for nail growth. 

Studies have found that getting adequate amounts of biotin may help strengthen brittle nails.

1 specific study conducted on 35 people with brittle fingernails found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms of brittle nails in 63% of the participants. 

The good news is that deficiency in biotin is very rare. The average adult needs about 30mcg per day of biotin.

Biotin can be found in:

  • Liver
  • Egg Yolk
  • Dairy products
  • Yeast
  • Salmon
  • Avocado
  • Sweet potato
  • Nuts and seeds 
  • Cauliflower

Then we have Vitamin B12. B12 is something many of us are deficient in.

A vitamin B12 deficiency can cause significant discoloration to our nails such as bluish-black pigments with wavy dark streaks and brownish pigmentation. To prevent deficiencies, the average adult requires 2.4 mcg of vitamin B12 per day. 

B12 is essential in our iron absorption, as well as the development of red blood cells. Both iron and B12 are necessary for keeping nails strong and healthy.

Sources of B12 include:

  • Fish and shellfish such as trout, salmon, tuna fish, and clams
  • Beef, liver, and chicken
  • Fortified breakfast cereal
  • Low-fat milk, yogurt, and cheese
  • Eggs

Next on our B vitamin list is Folate, which is B9.

Folate also plays an important role in nail growth by contributing to the formation of red blood cells as well as the development of new cells. A folate deficiency can lead to a pigment change in our nails and result in them being brittle and rigid. Adults typically need 400 mcg of folate per day. 

The best sources of folate are:

  • Beans
  • Dark leafy green veggies like turnip, spinach, lettuce, broccoli, and asparagus
  • Peanuts
  • Sunflower seeds
  • Fresh fruits, fruit juices
  • Whole grains
  • Liver
  • Seafood

If you find it difficult to add these foods into your everyday diet, you can also seek supplementation. Check out our sister company PuraTHRIVE for many of your supplement needs – especially for their Vitamin C and Vitamin B12!

Of course, there are other ways to care for your nails that will help strengthen them.

Such as:

Moisturize them. Try a dedicated nail oil or a hand lotion with alpha hydroxy acid or lanolin. If nails are soft but brittle, they may be too moist so cut back on the moisturizer.

Limit your manicures. Limit the number of manicures you get to avoid subjecting your nails to the chemicals in nail polish and polish removers. Especially avoid acetone-based nail polish removers if you can. For soft, brittle nails, a layer of nail polish may actually help strengthen them.

Avoid frequent use of alcohol-based sanitizers. Hand sanitizers are a convenient way to keep germs away when soap and water aren’t available. However, alcohol-based ones can really dry out our skin and nails. So try to limit the use if you are experiencing concerns with your nails. 

Wear gloves as much as you can when cleaning. When washing dishes or doing housework, wear rubber gloves to protect your fingernails from chemicals and anything else that may damage them.

Try to incorporate these foods and tips into your everyday routine and see the difference they could make in your nails!

Resources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375768/
  2. https://pubmed.ncbi.nlm.nih.gov/1764360/
  3. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#:~:text=Iron%20Intakes%20and%20Status,-People%20in%20the&text=The%20average%20daily%20iron%20intake,in%20women%20older%20than%2019.
  4. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly
  5. https://pubmed.ncbi.nlm.nih.gov/10651700/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112259/
  7. https://pubmed.ncbi.nlm.nih.gov/17763607/
  8. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
  9. https://pubmed.ncbi.nlm.nih.gov/21671542/
  10. https://pubmed.ncbi.nlm.nih.gov/25559140/
  11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375768/