Affecting about 20% of the population, brittle nails (onychoschizia) can result in soft, thin, or splitting nails. As we age our body’s natural collagen production slows down, with the process beginning around the age of 30. Lower levels of collagen lead to lower levels of keratin which can make your nails brittle and more prone to breakage.
Brittle nails (onychoschizia) affect about 20 in 100 people and are more prevalent in women. (1) It is a common cause of soft, thin, or splitting nails.
Keratin is the primary protein in nails that helps to maintain your nails' integrity and strength. The main amino acids in keratin (2) are Glycine; Valine; Serine; Tryptophan; Lysine; Methionine; Cysteine. If you are deficient in any of these amino acids, your risk of brittle nails increases.
It can also occur when our body is deficient in any of the amino acids mentioned above. A collagen supplement can boost amino acid levels and help maintain or improve nail health.
Most collagen tablet supplements contain low doses of collagen, typically less than 1,000mg or 1g. There is no clear guidance on the optimum daily dose of collagen but higher strength, typically 8,000mg to 10,000mg (8g-10g) per serving per day will be adequate for most people.
How can collagen help improve your nail health?
Collagen is a structural protein and a crucial component of your skin, hair, nails, bones, muscles and other body parts. It contains almost all the amino acids that make keratin.
Some foods —animal skin, and bone broth— can naturally boost collagen levels in your body. However, it might not be possible for everyone to take these foods, and long-term or high intake of red meat may increase the risk (3) of diabetes, heart disease and colon cancer.
Collagen for Brittle Nails: What does the science say?
Below, we take a closer look at the potential benefits of collagen supplements for brittle nails, based on recent scientific evidence.
Collagen decreases the frequency of broken nails
According to a 2017 article in the Journal of Cosmetic Dermatology, a 6-month oral administration of collagen peptides promoted nail growth and decreased the frequency of broken nails in women aged between 18 and 50. (4)
Collagen reduces nail brittleness and peeling
In an 8-week study, participants receiving a supplement containing collagen, hyaluronic acid, peptides, and lipids had significant improvement in: (5)
Nail cracking
Nail brittleness
Nail softness
Nail peeling
Collagen significantly improves nail roughness The roughness of the fingernail plate improved significantly in those who took a fish-derived type 1 collagen hydrolysate for 12 weeks. (6)
So, taking a collagen supplement can really help improve the health of your nails. For example, Cutizana from Clinic Nutrition is a liquid collagen supplement sold in salons and online. It contains 10,000mg (10g) of type 1 & 3 collagen to support skin, hair and nails including all the amino acids for keratin production. In addition, Cutizana contains Biotin, Hyaluronic Acid, Silica and Vitamin C for a complete beauty supplement.
The Bottom Line
Collagen contains most amino acids found in keratin, the building block of your nails. When choosing a collagen supplement, make sure to read the ingredients label and confirm that it contains amino acids that make keratin.
ABOUT THE AUTHOR
Stephen Small is the founder of Clinic Nutrition Ltd, which has created a range of high-quality, broad-spectrum liquid supplements that are supplied to clinics, and direct to the consumer. The range includes Vitaliti (for general health and wellbeing), Cartonica (for joint health) and Cutizana (for hair, nails and skin). www.clinicnutrition.co.uk
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References
Chessa, Marco A et al. “Pathogenesis, Clinical Signs and Treatment Recommendations in Brittle Nails: A Review.” Dermatology and therapy vol. 10,1 (2020): 15-27. doi:10.1007/s13555-019-00338-x
Borowczyk, Kamila, and Rafał Głowacki. “The Influence of UV Varnishes on the Content of Cysteine and Methionine in Women Nail Plates-Chromatographic Studies.” International journal of molecular sciences vol. 22,22 12447. 18 Nov. 2021, doi:10.3390/ijms222212447
Frank Qian, Matthew C. Riddle, Judith Wylie-Rosett, Frank B. Hu; Red and Processed Meats and Health Risks: How Strong Is the Evidence?. Diabetes Care 1 February 2020; 43 (2): 265–271. https://doi.org/10.2337/dci19-0063
Hexsel, Doris et al. “Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails.” Journal of cosmetic dermatology vol. 16,4 (2017): 520-526. doi:10.1111/jocd.12393
Citation: Yagoda MR, Gans EH (2014) A Nutritional Supplement Formulated with Peptides, Lipids, Collagen and Hyaluronic Acid Optimizes Key Aspects of Physical Appearance in Nails, Hair and Skin. J Nutr Food Sci S5:002. doi:10.4172/2155-9600.S5-002
Sun Hwa Lee, Hye Kyong Park, Hye Ji Lee, Ah Reum Jo, Eun-Ju Lee, Se-Hee Hwang, Hee-Chul Chung, Jin-Hee Lee, Do-Un Kim, Jongsung Lee, and Tae Kee Moon, “Oral Supplementation with Low-molecular-weight Collagen Peptide Improves Hydration, Facial Lifting, Dermal Density, Skin Desquamation and Nails: A Randomized, Double-blind, Placebo-controlled, and Maintenance of Effect Study.” Journal of Food and Nutrition Research, vol. 10, no. 8 (2022): 546-559. doi: 10.12691/jfnr-10-8-3.