What to drink to make nails grow faster? Your ultimate nutrition guide

October 31, 2025 •

4 min read

Approximately 20% of the US population takes some form of biotin supplement, a nutrient often associated with nail health. To effectively address what to drink to make nails grow faster, focusing on internal hydration and a balanced intake of key nutrients is paramount, as nail health is a reflection of your overall well-being.

Quick Summary

Enhancing nail growth requires providing your body with essential nutrients via beverages like water, bone broth, and specific smoothies, which offer critical vitamins, minerals, collagen, and protein for strength and resilience.

Key Points

Hydration is Vital: Drinking enough water daily prevents brittle and peeling nails, which are often caused by dehydration.
Protein is the Foundation: Nails are made of keratin protein, so incorporating protein-rich liquids like milk or protein shakes supports their core structure.
Biotin Boosts Keratin: Biotin-rich smoothies, featuring ingredients like almonds and bananas, can help improve nail firmness and thickness.
Collagen Provides Strength: Beverages containing collagen peptides or gelatin, such as bone broth, can effectively strengthen brittle nails.
Address Deficiencies: Concave, ridged, or white-spotted nails may indicate deficiencies in essential minerals like iron and zinc, which can be addressed through nutrient-dense drinks and foods.
Enhance Absorption with Vitamin C: Adding juices high in vitamin C, like orange or grapefruit, promotes collagen production and helps with iron absorption.

The Core Building Blocks of Healthy Nails

Nails are primarily composed of keratin, a fibrous structural protein. For your body to produce strong keratin, it requires a steady supply of specific nutrients. Brittle, slow-growing nails are often a sign of nutritional deficiencies. Therefore, nurturing your nails from the inside out with a proper diet and strategic beverage choices is highly effective. The key nutrients include:

Protein: As nails are made of keratin, adequate protein intake is crucial for building strong nail tissue.
Biotin (Vitamin B7): This B-complex vitamin promotes healthy cell growth and aids in the metabolism of protein-building amino acids, which are essential for nail growth.
Collagen: This structural protein gives strength and integrity to many tissues, including nails. Vitamin C is essential for its production.
Iron: This mineral helps red blood cells carry oxygen to your organs and cells, including the nail matrix. A deficiency can lead to slow growth and vertical ridges.
Zinc: Necessary for cell growth and division, zinc is vital for the rapid production of nail cells. Inadequate zinc can cause white spots.
Hydration: Water is a key nutrient for nail health, keeping them moisturized and preventing them from becoming dry and brittle.

Nutrient-Rich Drinks to Strengthen Your Nails

Prioritizing Proper Hydration: The Simplest Step

While often overlooked, drinking enough water is the most fundamental step you can take for nail health. Dehydration can cause nails to become dry, brittle, and more prone to breakage. Keeping a reusable water bottle handy throughout the day can serve as a constant reminder to stay hydrated. Herbal teas are another excellent way to increase your fluid intake and can provide additional benefits. Some herbal teas, like horsetail tea, are naturally rich in silica, a mineral that supports connective tissues and may promote nail strength.

Power-Packed Smoothies

Smoothies are a fantastic way to consume a concentrated dose of nail-boosting nutrients. Here is a sample recipe for a nail-strengthening smoothie:

Ingredients:

1 cup plant-based milk or fortified milk (for calcium and protein)
1 scoop collagen or protein powder
1/2 cup spinach (rich in iron and folate)
1/4 cup almonds or 1 tbsp almond butter (excellent source of biotin and protein)
1/4 cup mixed berries like strawberries or blueberries (for vitamin C and antioxidants)
1 tbsp seeds (chia, flax, or pumpkin for omega-3s, protein, and zinc)
1/2 banana (good source of biotin and potassium)

Nutrient-Rich Juices

Freshly squeezed or cold-pressed juices can also be highly beneficial. Orange juice, for instance, provides a significant dose of vitamin C, which is essential for collagen production and iron absorption. Other juice combinations can target specific nutritional needs.

Liquid Support: Bone Broth and Milk

Bone broth is a rich source of collagen and gelatin, which help fortify nails and promote growth. It can be sipped on its own or used as a base for soups and stews. Similarly, milk provides calcium, protein, zinc, and vitamin B12, all of which contribute to stronger, healthier nails.

Comparison of Nail-Strengthening Drinks


Drink Type	Key Nutrients	Primary Benefit	Best Time to Drink
Water	Hydration	Prevents brittleness and peeling	Throughout the day
Biotin Smoothie	Biotin, Protein, Zinc	Builds keratin, strengthens structure	Breakfast or snack
Orange Juice	Vitamin C	Supports collagen production, aids iron absorption	Morning
Bone Broth	Collagen, Gelatin, Protein	Restores strength, supports nail matrix	Daily, before a meal
Milk	Calcium, Protein, B12	Promotes strong nail formation	With meals or before bed

A Balanced Approach to Nutritional Needs

While specific drinks can provide targeted benefits, a holistic dietary approach is always best. A diet lacking crucial vitamins and minerals will inevitably affect your nails. Paying attention to what your nails are telling you can also offer valuable clues about your overall health. Spoon-shaped nails might indicate an iron deficiency, while white spots can signal a lack of zinc. A balanced diet rich in leafy greens, lean proteins, nuts, and fruits ensures you are getting a wide array of the nutrients necessary for vibrant nail health.

For more comprehensive tips on strengthening your nails, including proper care routines, consider reading this guide on Healthline. Incorporating these drinks and dietary habits, alongside good nail care, can produce visible improvements over time.

Conclusion

Achieving faster and stronger nail growth is an inside-out process that starts with good nutrition and proper hydration. While no single drink is a magic bullet, incorporating a variety of nutrient-rich beverages like water, collagen-rich bone broth, vitamin C-packed juices, and protein-focused smoothies can provide your body with the building blocks it needs. By staying hydrated and addressing potential nutritional gaps with smart drink choices, you can effectively support your nails and foster their healthy growth.

Frequently Asked Questions

Yes, proper hydration is crucial for nail health. Dehydration can cause nails to become dry, brittle, and prone to breaking. Drinking sufficient water keeps nails moisturized, improving their strength and helping them grow without splitting.

For most people, obtaining enough biotin from a diet rich in eggs, nuts, and seeds is sufficient. While supplements exist, getting nutrients from whole foods is always the best approach for overall nail health.

Yes, bone broth is an excellent source of collagen and gelatin, which are proteins that contribute to the strength and resilience of nails. Regularly consuming bone broth can help strengthen brittle nails and moisturize cuticles.

A great nail-boosting smoothie includes ingredients like spinach for iron, a banana for biotin, a scoop of protein or collagen powder, and nuts or seeds for zinc and healthy fats. Blending these with milk or water creates a powerful, nutrient-rich beverage.

Peeling nails can be a sign of dehydration or a biotin deficiency, while white spots may indicate a lack of zinc. Increasing your fluid intake and consuming zinc-rich foods or drinks like pumpkin seed smoothies can help address these issues.

Nails grow slowly, so visible improvements often take time. Consistent nutritional intake and good hydration over several months will produce the best results, as the new, stronger nail will need time to grow out.

Yes, milk and dairy products are beneficial for nail strength. They provide calcium, protein, and B vitamins, which are all important for promoting healthy nail growth and resilience.