Table of Contents
Introduction
Having strong and healthy nails isn’t just about aesthetics; it is a sign of good health. If your nails are constantly peeling, breaking, or growing slowly, it could be due to nutritional deficiencies. While external nail care is essential, not getting enough nutrients from your diet is another common culprit for nail brittle. In this article, we will go over 7 of the most commonly discussed vitamins for strong nails that help ensure your nails’ proper functioning and care.
What Causes Weak or Brittle Nails?
Before jumping into solutions, it’s essential to understand what causes brittle nails in the first place. Brittle nails occur for a variety of reasons. Sometimes, they are a typical sign of aging or the result of often polishing your nails.
When the weather is cold, brittle nails may result from dryness and also from other health issues. But before you assume the worst or head to the doctor, read on for more. Learn how to strengthen brittle nails and why you might have them.
- Too much filing of the nail plate.
- Trauma to the nail-generating tissues.
- Dehydration from being in the water too long. Do you frequently wash your hands or do the dishes? Nails that fluctuate between wet and dry environments can become brittle. The most common reason for brittle nails is that they are too dry.
- Harsh chemicals like cuticle or nail polish removers and certain beauty products can damage the nails over time.
- Age and hormone changes. Nails become more brittle as we age, especially in postmenopausal women. Their growth also slows down starting at age 25. Our nails may appear paler, duller, or more opaque as we age.
- Nutritional deficiencies of vitamins and minerals like biotin, iron, and zinc can weaken nails.
- Medical Conditions such as anaemia, hypothyroidism, and fungal infections can lead to nail problems.
How Can Vitamins Improve Nail Health?
Vitamins play an essential role in strengthening nails, boosting growth, and preventing brittleness by building keratin for firmness, improving blood circulation to avoid discoloration, and also preventing deficiencies that can reverse brittle nails and promote healthy growth. Below are other ways to improve nail health:
- Go natural. Remove all nail polish and leave them free of polish for a few months to give your nails a chance to recover.
- Avoid alcohol-based sanitizers. Hand sanitizers are a convenient way to keep germs at bay when soap and water aren’t available. But alcohol can dry out your nails and skin.
- Get a paraffin wax bath. As an indulgent nail treatment, an at-home paraffin wax bath soothes and moisturizes nails and hands. Soak your hands in the tub for 10 to 20 minutes, then give the wax time to dry before peeling it off.
- Wear gloves. Wear rubber gloves to protect your fingernails when washing dishes or working with cleaning fluids.
If you want to strengthen brittle nails, there are several easy and cheap ways to do it:
- Avoid filing your nail plate. This can thin the nail and make it more prone to split or peel.
- Moisturize. Try a dedicated nail oil or a hand lotion with alpha-hydroxy acid or lanolin.
- Limit manicures. To strengthen brittle nails, limit the number of manicures you get.
Top 7 Best Vitamins for Healthy Nails
Healthy, strong nails require more than just a good manicure—they need the proper nutrients to thrive. These top 7 vitamins support nail growth, strength, and hydration, helping you achieve naturally beautiful nails from the inside out.
Biotin (Vitamin B7)
Biotin is often referred to as the holy grail for nail health. It improves nail thickness and reduces splitting. Biotin is mainly found in meat, eggs, fish, seeds, and nuts. So, if you are a vegetarian and don’t eat a lot of nuts and seeds, you may consider adding a Biotin supplement to keep your nails looking their best.
- Benefits: Enhances keratin infrastructure and promotes faster nail growth.
- Sources: Eggs, almonds, sweet potatoes, and salmon.
Omega-3 Fatty Acids
Omega-3s keep nails hydrated and reduce inflammation around the cuticles. Choosing a high-quality fish oil supplement is advised if dietary intake is insufficient.
- Benefits: Prevents cracking and peeling.
- Sources: Salmon, walnuts, flaxseeds.
Magnesium
Magnesium is essential for protein synthesis, which is necessary for strong nails.
- Benefits: Reduces vertical ridges and enhances nail growth.
- Sources: Dark chocolate, nuts, and leafy greens.
Zinc
Zinc plays a vital role in cell growth, helping to repair and strengthen nails. Zinc helps with the healthy growth and replication of cells, so if you want your nails to grow fast and look healthy, zinc is your friend.
- Benefits: Prevents white spots and brittleness.
- Sources: Pumpkin seeds, chickpeas, and cashews
Iron
Iron deficiency can lead to thin, spoon-shaped, pale or brittle nails. Ensuring your iron levels are adequate is key to ensuring your nail beds are getting sufficient oxygen levels for healthy growth.
- Benefits: Strengthens nails by ensuring oxygen delivery to nail beds.
- Sources: Red meat, spinach, lentils.
Vitamin C
Collagen is essential for nail strength, and vitamin C helps boost collagen production. When paired with iron, it enhances better absorption. Vitamin C is needed to make collagen, which is a building block for nails. You can thank collagen for lending nails their strength, shape, and resistance to breakage.
- Benefits: Strengthens nails and prevents ridges and yellowing.
- Sources: Citrus fruits, bell peppers, strawberries.
Vitamin E
Vitamin E is known for its antioxidant properties, which prevent nail damage and keep cuticles hydrated. Apply vitamin E oil directly to nails for extra hydration.
- Benefits: Reduces brittleness and improves moisture retention.
- Sources: Sunflower seeds, spinach, and avocados.
Tips for Choosing the Right Vitamin
So many vitamin supplements, including tablets, capsules, gummies, and liquids, come in many forms. It can be found at your local drugstore, grocery store, or online. Here are some tips for finding the right one:
- Read The Label:
Be sure to read the label carefully. This will help you determine if the supplement is right for you. Pay close attention to the serving size, ingredients, and warnings.
Also, check the ingredients list to see if the supplement contains any allergens, such as gluten or soy.
- Check The Quality:
Make sure a reputable company makes the supplement. An excellent way to do this is to look for third-party certification logos.
These logos indicate that the supplement has been tested for quality and safety by an independent organization.
- Consider Your Needs:
Think about your specific needs. For example, if you are pregnant or breastfeeding, you will need a different supplement than someone not breastfeeding.
- Dosage Requirements:
Be sure to take the supplement as directed. Do not take more or less than the recommended dosage.
- Side Effects:
As with any medication, there are potential side effects of vitamin supplements. Be sure to read the label carefully to see any warnings about possible side effects.
Before taking any vitamin supplement, it’s essential to speak with your doctor, especially if you have a medical condition or are taking medication.
Frequently Asked Questions
Yes! A well-balanced diet rich in biotin, iron, zinc, and omega-3s can significantly improve nail health. However, if you have deficiencies or dietary restrictions, supplements may be beneficial.
While vitamins are generally safe, excessive intake of certain nutrients (like iron or vitamin A) can have negative effects. Always consult a healthcare provider before starting a new supplement.
Yes, many nail problems stem from deficiencies that the right vitamins can address. However, external factors like hydration and nail care also play a role.
