Dietitian Vanessa Bedjaï-Haddad gives her advice for strong nails, even in autumn.
Why do nails get damaged in the cold?
As winter approaches, many notice softer nails that split or break easily. No wonder, explains dietician Vanessa Bedjaï-Haddad: “To have beautiful nails in the fall, the priority is to support keratin synthesis and microcirculation, which is often slowed down with the cold.“.
Nails, like hair, are made of keratin – a protein that requires specific nutrients to form. When blood circulation slows and the body receives less of these essential elements, their structure weakens. Result: duller, drier and more brittle nails.
Essential nutrients for strong nails
To restore strength to your nails, the plate plays a key role. The dietician first recalls the importance of proteins: “We make sure to consume fish, eggs, legumes or tofu every day, because a regular intake of protein is essential for the growth and strength of nails.“.
Other important allies: zinc and iron. “Zinc contributes to the strength and growth of nails. It is found in oysters, lentils, beef or pumpkin seeds“, she explains.
As for iron, it prevents fragility and streaks. “This explains why nails become damaged when we are deficient. Consider regularly consuming red meats, black pudding or legumes combined with vitamin C to improve their assimilation.“.
Biotin (vitamin B8) is also essential for the production of keratin. “It is found in eggs, almonds, walnuts and bananas. These vitamins help maintain strong, less brittle nails“, explains the specialist.
Finally, omega-3 fatty acids provide flexibility and resistance. “Sardines, mackerel, nuts or rapeseed oil are ideal sources.“, she emphasizes, before adding: “And don’t forget hydration: dehydrated nails become brittle. You must therefore continue to drink well daily, even if it is cooler“.
Food supplements: useful or unnecessary?
If the nails remain fragile despite good dietary hygiene, this is often a sign of a deficiency. And certain habits, like restrictive diets, can be the cause. “These diets quickly deprive the body of the elements essential to the growth and strength of nails.“, warns Vanessa Bedjaï-Haddad.
But there’s no question of jumping on supplements at the first alert. “It is not necessary if the diet is varied and balanced“, recalls the dietician.
In certain specific cases – hair loss, soft or ridged nails, post-pregnancy, stress or after a restrictive diet – supplementation can, however, prove useful. “The most effective supplements often combine biotin, zinc, iron and vitamin C“, she explains.
But she immediately tempers: “The ideal is to check, by taking a blood test, if there is a deficiency (in iron, zinc or vitamin D) before taking supplements.“.