What Drink Helps Your Nails Grow? A Nutritionist's Guide

October 8, 2025 •

4 min read

Approximately 20% of the population suffers from brittle nail syndrome, making the search for effective remedies widespread. Understanding what drink helps your nails grow involves looking beyond simple external care and focusing on internal hydration and nutrition.

Quick Summary

Internal hydration and specific nutrients from various beverages can strengthen and promote healthy nail growth. Consuming water, green tea, protein shakes, and iron-rich juices provides key building blocks for resilient nails.

Key Points

Stay Hydrated: Drinking plenty of water is the most fundamental step to prevent brittle, dry nails.
Boost Protein Intake: Incorporate milk, bone broth, and protein shakes to provide the amino acids needed for keratin production.
Leverage Vitamin C and Collagen: Consuming citrus juices and smoothies rich in Vitamin C helps with collagen synthesis, strengthening nail structure.
Increase Iron and B-Vitamins: Ensure adequate iron intake through juices and smoothies made with beets or spinach to prevent weak, ridged nails. Use foods rich in B-vitamins like eggs and nuts in smoothies.
Try Herbal Teas: Teas made from horsetail, nettle, or bamboo are natural sources of silica, iron, and other nutrients that fortify nails.
Think Holistically: Combine nutrient-rich drinks with a balanced diet and good nail care practices for the best results.

Hydration: The Foundation for Strong Nails

The simplest and most effective drink for overall health, including nail health, is water. Dehydration is a common cause of dry, brittle nails that are prone to breakage and peeling. By keeping your body well-hydrated, you ensure that your nails receive adequate moisture, which helps them remain flexible and strong. The recommended eight glasses a day is a good starting point, but listen to your body's needs. To make hydration more interesting, consider adding fruits and herbs to your water, such as lemon, cucumber, or mint, which can also provide additional vitamins.

Protein Power for Keratin Production

Nails are primarily made of keratin, a type of protein, making adequate protein intake essential for strong nails. When your body lacks protein, your nails may grow more slowly and become weaker. Drinking protein-rich beverages can help ensure you're getting the amino acids your body needs to build keratin.

Milk: A great source of protein, calcium, and vitamin D, milk helps maintain strong and healthy nails.
Bone Broth: Rich in collagen and amino acids like glycine and proline, bone broth provides the building blocks for connective tissues, including nails. Its gelatin content can help nails retain moisture and flexibility.
Protein Shakes: A pea protein smoothie is an excellent plant-based option, as it is often rich in iron compared to other protein powders. Using collagen powder in shakes can also directly provide the peptides needed for nail structure.

Vitamins and Minerals in Liquid Form

Beyond basic hydration and protein, certain vitamins and minerals are crucial for nail health and can be consumed in drinkable formats.

Biotin (Vitamin B7): Known for its role in strengthening hair and nails, biotin aids in the production of keratin. While most people get enough from their diet, a deficiency can cause brittle nails. Biotin-rich smoothies using ingredients like eggs, nuts, and seeds can be beneficial.
Vitamin C: This powerful antioxidant is vital for producing collagen, the structural protein that gives nails strength and resilience. Drinks rich in vitamin C, such as orange juice or a citrus smoothie, support collagen synthesis and also enhance iron absorption.
Iron: Anemia from iron deficiency can lead to brittle or concave-shaped nails. Boosting iron levels can be done through drinks like beetroot juice, spinach and apple smoothies, or prune juice. Pair these with a splash of lemon juice to maximize absorption.

Specialized Teas for Nail Health

Herbal teas can be a simple and soothing way to incorporate nutrients that support nail health.

Horsetail Tea: This herb is a natural source of silica, a mineral that strengthens connective tissues, including hair, skin, and nails. Drinking horsetail tea can aid in curing brittle nails and enhancing growth.
Nettle Tea: Rich in iron and vitamin C, nettle tea can help boost hemoglobin and support strong nail growth.
Bamboo Tea: Bamboo is another source of silica, and drinking bamboo tea can help promote healthy hair, skin, and nails.

Comparison of Nail-Boosting Drinks


Drink Category	Key Nutrients	Primary Nail Benefit	How to Consume	Frequency
Water	Hydration	Prevents brittleness	Plain, infused	Daily
Green/Herbal Tea	Antioxidants, Silica, Iron	Strengthens, boosts growth	Brewed, iced	Daily
Milk/Dairy	Protein, Calcium	Strengthens, builds keratin	Plain, in smoothies	Daily
Orange/Citrus Juice	Vitamin C	Supports collagen synthesis	Freshly squeezed, in smoothies	Daily
Protein/Collagen Shakes	Protein, Amino Acids, Collagen	Provides building blocks for keratin	As part of a shake or smoothie	Daily
Iron-Rich Juices	Iron, Vitamin C	Prevents ridges, boosts oxygen	Blended juices (beet, spinach)	Regularly (check levels)
Bone Broth	Collagen, Amino Acids, Gelatin	Strengthens structure, improves moisture	Sipped warm, used in cooking	Several times a week

Incorporating Nail-Healthy Drinks Into Your Routine

Making these drinks a part of your daily routine is simple. Start your day with a biotin-rich smoothie using milk, banana, and a scoop of protein powder. Throughout the day, sip on water infused with citrus slices and maybe enjoy a warm mug of horsetail or green tea in the evening. You can also swap out coffee or soda for a vitamin C-rich juice or a savory cup of bone broth. Consistency is key for seeing results.

The Holistic Approach: Beyond Just Drinks

While nutrient-rich drinks are vital, they work best as part of a broader, healthy lifestyle. Make sure to consume a balanced diet with a variety of whole foods, including lean meats, eggs, nuts, and leafy greens. External care, such as minimizing exposure to water and chemicals by wearing gloves, using cuticle oil, and filing nails correctly, is also essential. Ultimately, healthy nails are a reflection of a healthy body. For more information on holistic wellness, the National Institutes of Health offers a wealth of resources on micronutrients and overall health.

Conclusion

In summary, there is no single magical elixir that makes nails grow overnight. The answer to what drink helps your nails grow is a combination of consistent hydration and a variety of nutrient-rich beverages. By incorporating water, protein shakes, vitamin C-packed juices, and specialized herbal teas into your daily diet, you provide your body with the essential building blocks—proteins, vitamins, and minerals—needed for strong, resilient, and healthy nails. True nail strength starts from within, and a focused dietary approach is the most effective path to achieving your nail goals.

Frequently Asked Questions

Yes, absolutely. Proper hydration is critical for healthy nails. Dehydration can cause nails to become brittle, dry, and more prone to splitting and breakage. Drinking plenty of water helps keep your nail beds and cuticles moisturized, which is essential for strong, flexible nails.

Yes, collagen can help strengthen nails. It provides the amino acids necessary for producing keratin, the protein nails are made of. Studies have shown that supplementing with hydrolyzed collagen peptides can improve nail growth and reduce brittleness.

While most people get enough biotin from their diet, you can easily create a biotin-rich drink. A smoothie that includes ingredients like eggs, nuts, and seeds is an excellent option. For example, a morning shake with milk, banana, and a handful of almonds can be a delicious source.

Orange juice is highly beneficial due to its high vitamin C content. Vitamin C is a powerful antioxidant that supports the body's production of collagen, a protein essential for the strength and structure of nails. It also helps with iron absorption.

Yes, herbal teas like horsetail and bamboo tea are natural sources of silica, a mineral known to promote healthy hair, skin, and nails. Nettle tea is also beneficial as it contains iron and vitamin C.

For an iron deficiency, consider drinks rich in iron and vitamin C to improve absorption. Good options include beet juice, green smoothies made with spinach and apples, or prune juice. Combining these with a vitamin C source like a lemon wedge is also effective.

Protein shakes can support nail growth by providing the necessary protein to build keratin. Your nails will not necessarily grow faster, but they will be stronger and less prone to breaking if your diet is adequately balanced with protein.