Your fingernails can reveal a great deal about your overall health.
Nail beds continuously produce new nail tissue, and adequate vitamin, mineral, and nutrient intakes contribute to the growth, formation, and strength of new nail cells.
A change in the appearance, texture, or shape of your nails could be an indication of nutritional deficiency.
The following are the eight most critical vitamins and nutrients for healthy nails.
1. Biotin
Biotin, also known as vitamin B7, coenzyme R, and vitamin H, is a B-complex vitamin.
It promotes healthy cell growth and aids in the metabolism of essential amino acids for nail growth.
Foods and supplements high in biotin may help strengthen your brittle fingernails. A few small studies support the use of biotin supplements in this manner.
In one study, 2.5 mg of biotin taken daily for six to seven months improved symptoms in 63% of participants with brittle fingernails.
While deficiency in this vitamin is uncommon, the Adequate Intake (AI) recommendation for adults has been set at 30 mcg per day.
Although biotin is most abundant in organ meats such as liver, it is also found in egg yolks, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and even cauliflower.
SYNOPSIS
Although biotin deficiency is uncommon, consuming biotin through foods or supplements may help strengthen and grow brittle nails.
2. Supplemental B Vitamins
Other B vitamins are also necessary for healthy nails.
Vitamin B12 is necessary for iron absorption and red blood cell development. Both iron and vitamin B12 are required to maintain strong and healthy nails.
Vitamin B12 deficiency can result in completely blue nails, bluish-black pigments with dark wavy longitudinal streaks, and brownish pigmentation.
Similarly, folate, or vitamin B9, is necessary for nail growth and health because it aids in the formation of red blood cells and the development of new cells.
A folate deficiency can alter the color of your nails and make them rigid and brittle.
Adults require 2.4 micrograms of vitamin B12 and 400 micrograms of folate per day to avoid deficiencies, though pregnant women require more.
Dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocado all contain folate. B12, on the other hand, is found primarily in animal foods such as meat, poultry, fish, eggs, and dairy, though it can be found in other foods and beverages.
SYNOPSIS
Both vitamin B12 and folate are involved in the production of red blood cells and the transport of oxygen to nail cells. Inadequate care can cause discoloration of the nails.
3. Stainless steel
Iron is found in the center of red blood cells, which transport oxygen to all of your organs and cells — including your nails.
Without iron, oxygen can not be transported to your cells effectively.
Because healthy nails require oxygen, an iron deficiency or anemia can cause vertical ridges in your nails or your nails may be concave or “spoon” shaped.
Iron RDAs vary significantly by age and gender. Men should take 8 mg daily, while women aged 19–50 should take 18 mg daily. After women reach the age of 50 or enter menopause, their daily iron requirement decreases to 8 mg.
Iron from animal foods such as beef, chicken, fish, and eggs is more readily absorbed by the body than iron from plant foods such as dark green leafy vegetables, peanuts, seeds, beans, and other fortified foods.
However, combining a vitamin C-rich food with a plant-based iron source improves absorption. Consuming oranges and strawberries in addition to a spinach salad with beans and seeds, for example, enhances iron absorption.
SYNOPSIS
Iron is required to ensure that your cells receive an adequate amount of oxygen, which is necessary for healthy nails. If you have an iron deficiency, your nails’ shape and appearance may be affected.
4. Magnesium
Magnesium is a mineral that participates in over 300 chemical reactions in the body, including protein synthesis, which is necessary for nail growth.
Vertical ridges in the nail bed may indicate a magnesium deficiency. Despite this mineral’s widespread availability, the World Health Organization (WHO) reports that less than 60% of the US population consumes the recommended daily allowance.
For men and women, the RDA is 400–420 mg and 310–320 mg per day, respectively.
Magnesium is abundant in whole grains, particularly whole wheat. Additionally, dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame, and black beans are excellent sources.
SYNOPSIS
Magnesium supplementation is critical to preventing vertical ridges in your nails. Additionally, this mineral aids in the synthesis of proteins and the formation of new nails.
5. Proteases
Nails are primarily composed of keratin, a fibrous structural protein. This is why nails are so strong and resilient. Additionally, it safeguards your nails against damage or stress.
Contrary to popular belief, the keratin visible is actually dead. Nails are made up of dead cells that your body sheds as new cells push their way up from beneath.
Consuming an adequate amount of protein in your diet is critical for increasing keratin production and thus resulting in strong nails, whereas a low protein intake may result in weaker nails.
Protein is provided in the RDA at a rate of 0.36 grams per pound (0.8 grams per kg) of body weight per day. This equates to approximately 55 grams of protein per day for a person weighing 150 lb (68 kg).
The Acceptable Macronutrient Distribution Range (AMDR), on the other hand, allows protein to account for 10%–35% of total daily calories, significantly more than the RDA.
Protein is found in both animal and plant foods, including soy, legumes, beans, lentils, nuts, seeds, and whole grains.
SYNOPSIS
Adequate protein intake is necessary for the production of keratin, which is responsible for the strength and resilience of your nails.
6. Omega-3 Fatty Acids
Omega-3 fatty acids can assist in lubricating and moisturizing your nails, imparting a shine to them.
Additionally, these fatty acids may help reduce inflammation in your nail bed, nourishing and promoting the health of the cells that form your nail plate. Omega-3 fatty acid deficiency may contribute to dry and brittle nails.
There is no recommended daily allowance for omega-3 fatty acids, but the AI is 1.6 grams for men and 1.1 grams for women. Omega-3s can account for up to 1.6 percent of total calories, according to the AMDR.
Omega-3s are found in fatty fish such as salmon, trout, mackerel, tuna, and sardines, but they are also found in walnuts, soy, eggs, chia seeds, flaxseeds, and fish and flaxseed oil.
SYNOPSIS
Consume sufficient omega-3 fatty acids to avoid dry and brittle nails. They contribute to the lubrication of your nails, giving them a glossy appearance.
7. Vitamin C
Vitamin C is required for the production of collagen, a protein that gives many tissues their shape, strength, and integrity and is the building block of fingernails, hair, and teeth.
Vitamin C deficiency can result in brittle nails and slowed nail growth.
Vitamin C is an essential nutrient that your body can not synthesize. Men require 90 mg daily, while women require 75 mg.
While citrus fruits such as oranges, strawberries, and kiwi are considered the best sources of vitamin C, bell peppers, green vegetables, and tomatoes also contain a significant amount of this nutrient.
Indeed, red bell peppers contain more than twice the amount of vitamin C found in an orange.
SYNOPSIS
Vitamin C is necessary for the production of collagen, which contributes to the strength and integrity of your nails.
8. Zinc
Zinc is required for a variety of chemical reactions in the body, including cell growth and division.
Nails are composed of a type of cell that rapidly grows and divides. Due to this rapid production, a consistent supply of zinc is required to promote healthy nail growth.
Inadequate zinc intake can result in nail plate degeneration, resulting in the appearance of white spots on your nails.
Zinc’s recommended daily allowance is 11 mg for men and 8 mg for women.
Zinc is abundant in animal proteins such as beef, poultry, fish, and eggs. However, it is also found in soy, chickpeas, black beans, nuts (such as almonds and cashews), and seeds.
SYNOPSIS
Zinc is required for healthy nail growth. While animal proteins are an excellent source of zinc, certain plant foods also contain this mineral.
Supplements vs. Food
A nutrient-dense diet is almost certainly the most effective way to achieve strong, shiny, and healthy nails.
While numerous supplements are marketed for nail strengthening, scientific evidence is scant. Biotin supplements are the only ones that have been shown to have a possible effect.
However, it’s critical to keep in mind that vitamin, mineral, and nutrient deficiencies can have a negative effect on your nail health.
While it is preferable to obtain vitamins and nutrients through food, if this is not possible, taking a supplement can help you meet your requirements and likely improve your nail health.
SYNOPSIS
The best way to improve and maintain nail health is to consume a variety of vitamins, minerals, and nutrients through food. Supplementation may be beneficial in certain circumstances, though scientific research is lacking in this area.
The Verdict
While eating a variety of vitamins, minerals, and nutrients helps grow and maintain healthy nails, evidence suggests that supplementing with them may not.
Biotin is an exception, as it may help restore brittle nails.
In general, if you want strong, shiny nails, ensure that your diet contains a variety of fruits, vegetables, nuts, and seeds, as well as an adequate amount of protein and omega-3 fatty acids.