There are few dietary supplements that have good science to support taking them. Biotin is a supplement that does and that I recommend.
Women often come to me complaining of weak, brittle fingernails: soft, thin nails that tear easily. When the end of the nail splays or splits, it is called onychoschizia.
Taking 2.5 mg of biotin a day has been shown to be helpful for this condition. Biotin is found in many foods including egg yolks, yeast, wheat bran, and is actually synthesized in your large intestine by bacteria. Interestingly, raw egg whites contain avidin, a protein that binds strongly to biotin and prevents its absorption. Yet another reason to skip the raw eggs for breakfast (unless you’re Rocky Balboa).
Deficiency of biotin is rare, but supplementing with 2.5 mg each day seems to be helpful for some people. Remember, it can take up to 6 months for your fingernails to grow, so the results of the biotin you start today won’t be apparent for another six months.
- Minimize water exposure to your nails
- Use gloves when doing dishes, cleaning, and handling wet laundry (yes, I know it’s easy for me to say)
- Use alcohol gel sanitizers when possible
- Constant wetting and drying of your nails leads to dehydration that worsens weak, brittle nails
- Apply moisturizer, such as Eucerin Hand Creme, to your nails as well as your hands
- Use a moisturizer every time you wash your hands