What Are the Best Vitamins for Nails?
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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Specific vitamins for nails will ensure they are not breaking, slow-growing, or looking unhealthy.
Table of Contents
Do you constantly tire of your nails not looking as pretty or healthy as you want them to be? It’s about time you consider having the proper diet and vitamins before getting a polish over them. The best vitamins for nails will go a long way in getting those fingernails back on track.
Vitamins can provide the necessary nutrients to support healthy nail growth and strength. For this reason, one of the things you need to consider when purchasing the best vitamins for fingernails is the ingredients and their dosage. Luckily, you are on the right article, as we will help you understand what each of these vitamins can do.
Here, we will review some of the best vitamins for nails to ensure your nails function well and are taken care of.
Our Pick
4.5
- This supplement improves hair, nails, and skin texture and appearance.
- It contains specific vitamins, minerals, and nutrients to enhance a youthful look.
- The formulation of this supplement is to ensure maximum nutrient absorption.
Best For Strong Nails
4.6
- Biotin supplement is excellent for brittle nails as it improves nail firmness and thickness.
- As part of the B family of vitamins, it supports a healthy nervous system.
- Your body needs the right amount of Biotin to convert foods into cellular energy.
Best for Healthy Looking Nails
4.6
- Bronsin biotin supplement can support your hair, skin, and nails.
- It can support nervous system health and energy production.
- Hair, skin, and nails look healthier and more vibrant.
Biotin
This B-complex vitamin, or vitamin B7, not only helps to improve the appearance of the hair but also supports the healthy cell growth of your nails. You can naturally get biotin through foods like eggs, pork, avocado, cauliflower, salmon, yeast, potatoes, etc. The daily recommended dosage of biotin supplement for nonpregnant adults is about 30 micrograms.
Biotin helps break down protein-building amino acids, which is necessary for easy nutrient absorption in nail growth. The result is the release of nutrients that can repair brittle nails and improve nail hardness. A study shows that 35 people with brittle fingernails found that 2.5 mg of biotin daily for six weeks to seven months improved symptoms in 63% of participants.
Summary
Biotin, or vitamin B7, is effective for treating weak and brittle nails as it produces keratin, the major protein that ensures the growth of nails.
Iron
Iron is responsible for forming red blood cells carrying oxygen to the various cells in your body. Specific cells in the body begin to lose function when the oxygen to revive them is inadequate. These cells incIude your nail tissues.
Without iron, the oxygen you require to maintain your nail beds for healthy growth is unavailable.
There are unique nail changes for different types of dermatological conditions. An iron deficiency or anemia can cause a condition like vertical ridges in your nails.
The dosage intake of iron may vary depending on age and gender. Women aged 19 to 50 can take 18 mg of iron vitamins daily. During or after menopause, the iron intake may need to drop to 8 mg daily. There is no need to take iron vitamins since postmenopausal women may be at a high risk of anemia.
Your body can more easily absorb iron nutrients from animal foods like fish, eggs, beef, and chicken than from plant foods. Examples of plant foods include dark green leafy vegetables, beans, seeds, and other fortified foods.
Studies show that food rich in vitamin C and a plant-based iron source improves absorption in the body. Examples of this dietary combo are eating oranges and strawberries with a spinach salad with beans and seeds.
Summary
Iron is a significant part of red blood cells that ensures the healthy growth of your nails. Iron deficiency will affect the color and shape of your nails.
Magnesium
Calcium is responsible for your strong bones, teeth, and nails. However, the secret to getting a healthy calcium intake is to ensure your magnesium levels are high. Both nutrients are dependent on each other for absorption in the body.
Magnesium is an essential mineral because it controls several reactions in the body, including protein synthesis, which is excellent for nail formation. The presence of vertical ridges on your nails is a sign of magnesium deficiency.
The average dosage intake of magnesium for women is 310 to 320 mg daily. You can source magnesium-rich foods like whole grains, dark leafy greens, cashews, almonds, and peanuts.
Summary
A good intake of magnesium is necessary to prevent the appearance of vertical ridges on your nails. It also speeds up protein synthesis for healthy nail growth.
Protein
The body naturally produces keratin, which is a significant form of protein that helps in the formation of nails. Keratin exists as both alpha-keratins and beta-keratins that ensure your nails feel a bit stronger than other parts of your body.
If your body must produce keratin, you must take the right amount of amino acids, which you can get from protein. Some of the best sources of protein are lean meats, which help to replenish your natural protein stores. Unfortunately, vegetarians and vegans may not benefit as much as others because they take more of a meatless diet.
A high protein intake in your diet is an excellent way to improve keratin production and maintain strong nail growth. Without keratin, you will grow weak and unhealthy-looking nails.
The average dosage for protein is 0.8 grams per kg of body weight per day, the same as 55 grams of protein per day for a 68-kg person. The Acceptable Macronutrient Distribution Range (AMDR) allows the protein to make up 10–35% of your daily caloric intake, much higher than the recommended daily allowance.
Summary
The right amount of protein in the body is necessary to produce keratin. This form of protein helps to ensure strong nails.
Omega-3 Fatty Acids
Essential fatty acids like omega 3s not only moisturize the skin but may also help in lubricating your nails. Diets low in omega 3s can cause weak, brittle, and unhealthy-looking nails.
Omega 3 fatty acids may also reduce inflammation in your nail bed, which helps promote the health of cells in your nail plate. There is no specific dosage for omega-3 intake so you can take advantage of foods rich in these fatty acids.
Some of the best sources of omega-3s are mackerel, salmon, herring, and other oily fish. However, taking omega-3 supplements is a better option for ensuring a high nutrient intake.
Summary
Adding omega-3 fatty acids to your diet is an excellent way to grow strong, shiny-looking, and well-nourishing nails.
Vitamin C
Vitamin C is an essential nutrient for collagen production and serves as a building block for the tissues in your fingernails. Collagen is also great for giving your nails their shape and strength to avoid breakage.
Vitamin C, or ascorbic acid, is an essential nutrient, meaning the body cannot produce it. However, some supplements and vitamins can add this nutrient to our nail growth.
Vitamin C deficiency can lead to slow nail growth, producing weak and brittle nails. Luckily, some of the best sources of vitamin C include citrus fruits, like kiwi, strawberries, and oranges. Other sources of vitamin C include tomatoes, red bell peppers, and green vegetables.
The recommended dosage intake for Vitamin C in women is 75mg daily, but a regular smoker will have to increase their intake by 35mg.
Summary
Vitamin C is excellent for producing collagen that strengthens and improves the growth of your nails.
Zinc
If you notice patches of discoloration on your fingernails or if your nails seem to keep cracking, then it’s about time to increase your zinc levels.
Zinc is a vital part of a healthy cell division that ensures every part of your body reproduces rapidly, which includes your nails. So, we need a high zinc intake to produce more nourished nail bed cells. A low zinc intake can lead to the degeneration of your nail plate, causing a whitish discoloration on your nails.
The right diet is a proper way to avoid zinc deficiency nail conditions like Leukonychia. Some of the rich sources of zinc are animal proteins like eggs, fish, beef, and poultry. Other sources may include nuts, soy, chickpeas, cashews, and black beans.
Summary
Zinc is an essential nutrient in the healthy growth of your nails. You can consume animal proteins to get enough zinc nutrients for your nails.
Supplements vs. Nutrient-rich Diet
One of the most excellent strategies to develop strong, healthy, attractive nails is to eat a diet high in nutrients. This diet consists of nutrient-dense fruits and vegetables that will nourish your nails. The best supplements for strong nails, nevertheless, supply extra nutrients that diets cannot.
There are some supplements on the market that claim but lack scientific validation, to strengthen nails. As a team, we may suggest biotin pills as the ideal supply of nutrients proven to impact nails significantly.
Be aware that some vitamins, minerals, and nutrients may not suit your nails if you use these supplements. Therefore, it is best to speak with a healthcare professional about which supplements are ideal. Better still, get your vitamins and nutrients from diets for healthy nail growth.
Do Nail Vitamins Work?
In several cases, vitamins can work to improve your nail growth. However, remember that nail vitamins do not always work for all nail conditions. The only way nail supplements can improve the overall well-being of your nails is if you lack some of the essential vitamins in supplements.
It is also essential to choose some of the best vitamins for nail strength that contain the proper nutrients in the right amounts. Always maintain a well-balanced diet and a good nail care routine.
How do I stop my nails from cracking?
Your nails may be brittle or cracked due to a vitamin or mineral deficiency, such as omega 3, collagen, and calcium. Omega-3 fatty acids will help lubricate your nails for a healthy look. This fatty acid helps to enrich the cells in the skin underneath your nails.
Calcium also supports your well-being and the health of your nails. It contributes to the strength and maintenance of your nails to avoid mishaps like nail crack.
It’s not common, but you could also have cracked nails because you do not have enough biotin in your diet. A recent study showed a 25% increase in nail plate thickness in people with cracked nails who receive biotin vitamins. To keep your fingernails healthy, you only need to take a regular daily vitamin that contains these nutrients.
Frequently Asked Questions
Yes. Vitamin E is excellent for stimulating healthy nail growth. Research has also shown that vitamin E is a solution in treating nail changes like yellow nail syndrome. People suffering from yellow nail syndrome get yellow and curved nails that may thicken or break off.
It’s pretty uneasy to have a torn or split nail, but with the right foods, you can often prevent it from happening. Some foods to help you grow strong and healthy nails include dark leafy greens, non-meat protein sources like nuts, meat, eggs, and healthy oils.
Biotin is a top choice vitamin for nails because it not only strengthens your nails but also ensures healthy nail production. Other nutrients to improve healthy nail growth include vitamins B7(biotin), C, E, collagen, and omega 3s.
Some of the nutrients you need to support a healthy pregnancy can also boost your fertility. Folic acid, found in prenatal vitamins can make you fertile. increase the likelihood of getting pregnant. Keep in mind that taking prenatals is just one of many factors that help you get pregnant.
Final Thoughts For You
Some people may be unaware, but healthy and beautiful nails are about aesthetics and reflect your overall well-being.
We want your nails to get the attention and care they deserve, so if you suspect your vitamin levels are a bit off, visit a doctor to take a blood test and determine your vitamin levels.
- Karr JE, et al. Omega-3 polyunsaturated fatty acids and cognition throughout the lifespan: A review. Nutritional Neuroscience. 2011;14:216–225.
- Pavlidakey GP, et al. Yellow nail syndrome. J Am Acad Dermatol. 1984 Sep;11(3):509-12.
- McMahon RJ. Biotin in metabolism and molecular biology. Annu Rev Nutr. 2002;22:221–239.
- Fulgoni V.L., et al. Development and Validation of the Nutrient-Rich Foods Index: A Tool to Measure Nutritional Quality of Foods. J. Nutr. 2009;139:1549–1554.
- Pacheco-Alvarez D, et al. Biotin in metabolism and its relationship to human disease. Arch Med Res 2002;33:439-47.
- Léger D. Scurvy: reemergence of nutritional deficiencies. Can Fam Physician. 2008 Oct;54(10):1403-6.
- Ward E. Addressing nutritional gaps with multivitamins and mineral supplements. Nutr J. 2014 Jul 15;13:72.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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Hey, was reading about protein and its benefits for nails, does it mean if I up my protein shakes it’ll help my nails too? Never really thought about nutrition outside of gym goals.
Totally, not just nails but hair and skin too benefit from protein! Just make sure you’re getting enough water to balance it out.
I’ve started taking biotin on my doctor’s advice for my nails, and it’s really working wonders! Anyone else had good results with it?
Always believed in getting nutrients from food rather than pills. Good to see omega-3s on the list, fish is my go-to meal after a long hike!
Interesting article, Vitamins For Woman. However, you’ve not covered vegan sources for most of these nutrients. It’s important to include plant-based sources too!
I’m not convinced with the claims around supplements. It feels like a big marketing scheme. Does anyone actually check these facts or just take them at face value?
I always look into the studies behind such claims. Surprisingly, some nutrients do have solid backing, but yeah, skepticism is healthy with supplements.
Right? Everything feels like a cash grab these days. Gotta do your own research.
This might be a dumb question but how do you know if you’re deficient in any of these? Just wondering cuz my nails have been pretty weak lately.
Every time I read something about health, I realize I’m basically a walking miracle for surviving this long without knowing any of this stuff. Pass the cheese puffs, please!
Great, so now I need to eat like a superhero too to have good nails? Guess it’s time to swap my cereal for kale. Joy.
Loved this! It’s so empowering to know that simple dietary changes can make such a big difference in our health. Excited to try adding more zinc and magnesium to my diet.
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