Vitamins and nutrients for stronger nails

If your nails are soft, dry, thin, and easy to split and break, you have brittle nails. Brittle nails not only look unappealing, but as they are prone to break, your finger and toe tips are more easily exposed to infection. Overuse of certain products, poor nutrition, and many other common lifestyle choices can all directly affect the health and vitality of a person’s nails.

To keep your nails strong, a well balanced, nutritious diet that contains plenty of minerals and vitamins is essential.

What vitamins do you lack when your nails split?

Fat-soluble vitamin deficiency, specifically in vitamins A, D, E, and K typically, will cause nails to be softer.

It is also likely to be associated with a deficiency in B vitamins, calcium, iron, or fatty acids, as well as vitamins A, vitamin C and collagen.

If you suspect you are deficient in certain nutrients, make an appointment with your doc or derm for a little blood test before taking any supplements.

Top vitamins and nutrients for strong nails

Biotin

Biotin (also known as vitamin H and vitamin B7), as show in studies, is effective is effective for the treatment of weak, brittle nails. Apart from strengthening hair and nails, it can also helps the body’s nervous system to function properly.

As it is a water-soluble vitamin, it cannot be stored in your body so you have to ingest it daily. Biotin can be found in foods like sardines, cooked eggs, and legumes, or you can take a B vitamin or supplement.

Check with your healthcare provider before taking a biotin supplement to ensure that it is safe for you.

Other B Vitamins

Apart from Biotin (B7), other B vitamins including B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), Vitamin B5 (Pantothenic Acid), B6 (Pyridoxine), B9 (Folate/Folic Acid) and B12 (Cobalamin) also have a long list of benefits. They support basic brain and heart function and are crucial to our energy levels and general wellbeing, as well as to maintaining healthy skin, hair and nails.  

Iron

Iron deficiencies are definitely a common cause of brittle nails. However taking high doses of iron supplements might case iron toxicity, so make an appointment with your healthcare provider for a blood test to check the iron levels in your body before you start your iron supplements.

Magnesium

Magnesium intake is crucial to prevent vertical ridges in your nails. This mineral also helps with protein synthesis and the formation of new nails.

Vitamin A

Vitamin A is critical for cell growth and differentiation, thus it serves as a supporting ingredient to strengthen and increase nail growth.

Eating a healthy, balanced diet is the best way to nourish your nails from the inside out. Keep your nails healthy by eating nutrient-dense foods such as fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products everyday.