Table of Contents
Introduction
Having strong, healthy nails isn’t just about aesthetics—it’s also a sign of good nutrition. One essential nutrient for nail strength is Vitamin B12. This vitamin plays an important role in nail health, preventing brittleness, promoting growth, and ensuring your nails are a healthy colour.
If you experience any concerning changes in your nails, adding vitamin B12 for nails to your diet might be a good idea.
In this article, we’ll explore the Vitamin B12 benefits for nails, the signs of B12 deficiency and nail health problems, and the best B12 supplements for nails.
What is Vitamin B12 and Why is it Important?
Vitamin B12 also known as cobalamin, is a water soluble vitamin that is important for the metabolism and movement of various substances in the body. Because vitamin B12 is water soluble, it can’t be stored in the body so an intake of B12 daily is important and according to the National Institute of Health(NIH), the recommended daily intake is 2.4mcg for adults and if you’re pregnant, it is 2.8mcg.
Vitamin B12 intake is important for the following reasons,
- Red blood cell formation: Adequate levels of vitamin B12 prevent anemia, as it helps in the production of healthy red blood cells, which carry oxygen throughout the body.
- It helps in energy production. B12 assists on the metabolism of carbohydrates which in turn produce energy.
- It helps in the synthesis of DNA which is important for the growth and division of cells.
- Improves nail health and strength and reduces brittleness.
How Does B12 Benefit Nail Health?
What most people don’t realize is that vitamin B12 is also essential for your nail’s health. It is one of the important vitamins for nail health. Lack of vitamin B12 is a common root cause of nail conditions. So, these are ways in which B12 benefits your nail health
Prevents Brittle Nails
One of the biggest benefits of B12 for nails is preventing brittleness. B12 deficiency and nail health issues go hand in hand—without enough B12, your nails become dry, weak, and prone to splitting.
Prevents Ridges and Deformities
Vertical ridges and uneven nail texture can be signs of B12 deficiency. Getting enough B12 helps maintain smooth nails.
Signs of B12 Deficiency in Nails
Your body is always looking for ways to tell you what’s going on on the inside. And with B12 deficiency, your body will show you through your nails. Here are some common signs of B12 deficiency in nails:
- Brittle, weak nails that break easily: One of the common signs of vitamin B12 deficiency is brittle nails. Your nails lack structure and strength, and so they begin to break, and any small friction leads to a broken nail.
- Bluish discolouration: In very severe cases, a bluish tint appears on your nails. This is DIY to the low levels of oxygen in the tissues.
- Unusual nail shape, like rounded or curved ends: In cases of vitamin B12 deficiency, a condition called koilonychia occurs. In this condition, the nails are curved and bent and may look spoon-shaped.
- Slow nail growth or ridges on the nail surface
- Pale or yellowish colouration: A lack of B12 in the system leads to a reduction in the production of red blood cells, which directly causes anaemia. Anaemia shows itself as a yellowish colouration on the nails.
If you notice any of this on your nails, then you might have B12 deficiency and it’s only a matter of time before anaemia kicks in. Since B12 deficiency and nail health issues are closely linked, addressing the deficiency can quickly improve your nail condition.
Best Sources of Vitamin B12 for Nail Health
You know why B12 is important, how it benefits your nail health and the telltale signs of vitamin B12 deficiency; now, what are the sources?
- B12-Rich Foods: Your diet is the best place to get vitamin B12 from. You can get vitamin B12 from animal foods, which have it naturally, or from foods that have been fortified with it.
- B12 Supplements: Your diet should be sufficient enough for your B12 requirements but sometimes that isn’t really the case. This is where the need for supplements arises. Supplements complete your B12 requirements. If you are on a strict vegetarian diet, then you might want to consider a vitamin B12 supplement.
Tips for Incorporating B12 into Your Diet
Vitamin B12 is not found in plants and plant based diets and so, most vegetarians are liable to suffer a vitamin B12 deficiency. The question to answer now is how do you add vitamin B12 to your diet whether you are a vegetarian or not.
- Eat a variety of B12-rich foods: The best way to strengthen nails naturally is by consuming B12-rich foods like animal liver, fish and shellfish, eggs and dairy products and fortified foods which is ideal for most vegans.
- Take a daily B12 supplement if you’re vegetarian, vegan, or have absorption issues. Taking a daily B12 supplement will increase your body’s level of vitamin B12 and help you avoid a deficiency.
- Monitor your nail health – If you notice signs of B12 deficiency in your nails, visit a doctor and adjust your intake accordingly
Adding Vitamin B12 to your diet doesn’t really have to be hard.
Frequently Asked Questions
B12 helps prevent brittle nails, promotes growth, and prevents discoloration by ensuring proper oxygen and nutrient transport.
Common signs of B12 deficiency include brittle, weak nails, discoloration, and slow growth.
Vitamin B12 is generally safe and doctors haven’t considered taking it excessively as a reason for toxicity, but excessive intake may cause mild side effects like nausea or headaches. Always follow the recommended dosage.
Final Thoughts for You
Making sure you get enough B12 for nails is important for healthy, strong nails. Whether through natural sources of B12 for nails or the best B12 supplements for nails, maintaining adequate levels will help prevent brittle nails and discoloration.
If you want to strengthen nails naturally, start by adjusting your diet and considering a B12 supplement if needed. Your nails, and your overall health will thank you.
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- Office of Dietary Supplements – Vitamin B12 [WWW Document], n.d. URL https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/ (accessed 3.14.25).
- Are You Getting Enough Vitamin B12? What You Need to Know [WWW Document], n.d. . Yale Medicine. URL https://www.yalemedicine.org/news/are-you-getting-enough-vitamin-b12 (accessed 3.14.25).
- Rathod, D.G., Sonthalia, S., 2025. Spoon Nails. In: StatPearls. StatPearls Publishing, Treasure Island (FL).
