Liam Carter
Healthy nails are an indicator of good overall body functioning. Nutrient deficiencies can affect nail growth and strength, and a change in the appearance, texture, or shape of your nails could indicate a nutrient deficiency. B vitamins are essential for maintaining healthy skin, hair, and nails. Vitamin B12, in particular, is key to maintaining healthy nails due to its role in growing new cells and enabling iron to be absorbed by the body. A deficiency in vitamin B12 can cause deformation of nails, making them rounded and curved, dry, and unnaturally dark. Vitamin B9, also known as folate, is also important for nail growth and health by contributing to red blood cell formation and the development of new cells. A deficiency in folate can cause a pigment change in your nails and make them rigid and brittle.
| Characteristics | Values |
|---|---|
| Do B vitamins make your nails grow? | B vitamins are essential for keeping nails strong and healthy, and promoting healthy cell growth. |
| Which B vitamins are good for nail growth? | B7 (Biotin), B9 (Folate/Folic Acid) and B12 (Cobalamin) are good for nail growth. |
| What are the symptoms of B vitamin deficiency? | Deficiency in B vitamins can cause brittle nails, discolouration, ridges, and changes in nail shape and texture. |
| How to get B vitamins for nail growth? | B vitamins can be obtained through supplements and a nutritious diet including whole foods like fruits, vegetables, nuts, seeds, meat, poultry, fish, eggs, dairy, and fortified foods. |
| Are there any alternatives to B vitamins for nail growth? | Yes, other vitamins and minerals like Vitamin C, Vitamin E, Zinc, Iron, and Magnesium also support nail health and growth. |
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What You'll Learn
Biotin (vitamin B7) supplements may help strengthen brittle nails
While consuming a variety of vitamins, minerals, and nutrients through food contributes to growing and maintaining healthy nails, evidence suggests that supplementing with them may not. Biotin, or vitamin B7, is the exception. Biotin is a B-complex vitamin, also known as coenzyme R and vitamin H. It promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth.
Biotin-rich foods and supplements may help strengthen your brittle fingernails. A biotin deficiency can cause brittle nails, and supplementing with a 2.5-mg dose of biotin daily may help abate brittle nail syndrome. Biotin-rich foods include sweet potatoes, salmon, eggs, and beef liver.
In addition to biotin, other vitamins and minerals are important for nail health. For example, vitamin B9 (folate) contributes to tissue integrity and is vital for healthy cell growth, cell division, and DNA. A deficiency in folate can cause a pigment change in your nails and make them rigid and brittle. Vitamin B12 is also key to maintaining healthy nails due to its role in growing new cells and enabling iron to be absorbed by the body. Low iron levels or anaemia can directly affect nail health, making nails white, thin, and prone to breakage.
A nutritious diet is the best way to achieve strong, healthy nails. Be sure to include a variety of fruits, vegetables, nuts, and seeds in your diet, as well as adequate protein and omega-3 fatty acids.
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Vitamin B9 (folate) contributes to red blood cell formation and nail health
B vitamins are essential for maintaining healthy skin, hair, and nails. Vitamin B9, also known as folate, is particularly important for nail health.
Folate contributes to tissue integrity and is vital for healthy cell growth, cell division, and DNA. A deficiency in folate can cause changes in your nails, such as a pigment change, making them rigid, brittle, and giving them a "'ridge'" appearance. This is because folate plays a crucial role in red blood cell formation and oxygen transportation to nail cells. Inadequacies can result in nail discolouration.
Folate can be found in many plant-based foods, including dark green vegetables, spinach, asparagus, Brussels sprouts, citrus fruits, beans, peas, lentils, nuts, seeds, and avocados. It is also present in fortified breakfast cereals. Adults require 400 mcg of folate per day, although pregnant women have an increased need as folate aids in fetal development and can help prevent birth defects.
In addition to vitamin B9, other B vitamins also contribute to nail health. For example, vitamin B12 is essential for keeping nails strong and healthy and plays a role in skin and nail health. A deficiency in vitamin B12 can lead to nail deformation, making them rounded and curved, dry, and unnaturally dark.
Overall, consuming a variety of vitamins, minerals, and nutrients through food is important for growing and maintaining healthy nails. A well-rounded diet that includes fruits, vegetables, nuts, seeds, and adequate protein and omega-3 fatty acids can promote strong and shiny nails.
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Vitamin B12 helps keep nails strong and healthy
While consuming a variety of vitamins, minerals, and nutrients through food contributes to growing and maintaining healthy nails, evidence suggests that supplementing with them may not. However, vitamin B12 is an exception. Vitamin B12, also known as cobalamin, is involved in the metabolism of fat and protein, and plays a role in skin and nail health. A review published in 2015 suggests that low levels of B12 may manifest in alterations in the nails. A lack of vitamin B12 leads to nail deformation, making them rounded and curved, and they tend to become dry and unnaturally dark. Vegans and vegetarians are most at risk of becoming deficient because there are no plant foods that are rich sources.
Food sources of B12 include rainbow trout, tuna, beef liver, fortified breakfast cereals, and clams. B12 is primarily found in animal foods, such as meat, poultry, fish, eggs, and dairy, though it can be fortified into other foods and beverages. To prevent deficiencies, adults require 2.4 mcg of vitamin B12 per day.
Vitamin B12 enables iron to be absorbed by the body, ensuring the formation of enough red blood cells. Low iron levels or anemia can directly affect nail health, making nails white, thin, and prone to breakage. B9 (folic acid) is also key to maintaining healthy nails due to its role in growing new cells. A deficiency in folate can cause a pigment change in your nails and make them rigid and brittle.
Biotin is another B-complex vitamin that promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. Biotin-rich foods and supplements may help strengthen your brittle fingernails. A few small studies support biotin supplement use to that effect.
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Vitamin B5 encourages faster skin healing
While consuming a variety of vitamins, minerals, and nutrients through food contributes to growing and maintaining healthy nails, evidence suggests that supplementing with them may not. Nutrient deficiencies can affect your fingernail growth and strength. A change in the appearance, texture, or shape of your nails could indicate nutrient deficiencies.
Vitamin B5, also known as pantothenic acid, encourages faster skin healing. It can help with skin inflammation and post-surgery wounds. It also lowers cholesterol and triglyceride levels, promoting healthier skin and reducing acne-causing oil levels.
Vitamin B5 is a water-soluble vitamin, which means that it is not stored in the body and must be obtained from dietary sources. It can be found in a variety of foods, including:
- Meat: liver, kidney, and heart are particularly rich sources.
- Fish: salmon, trout, and haddock are good sources.
- Dairy: milk, yogurt, and cheese contain some vitamin B5.
- Plant sources: avocado, mushrooms, and broccoli are good options.
In addition to vitamin B5, other B vitamins also play a role in nail health. For example, vitamin B12 is essential for keeping nails strong and healthy, and biotin (vitamin B7) promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are crucial for nail growth.
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A nutritious diet is the best way to achieve strong, healthy nails
Vitamin B12, also known as cobalamin, is essential for keeping nails strong and healthy. It plays a role in the metabolism of fat and protein, as well as skin and nail health. A deficiency in vitamin B12 can lead to nail deformation, making them rounded and curved, dry and unnaturally dark. Food sources of vitamin B12 include rainbow trout, tuna, beef liver, fortified breakfast cereals, and clams.
Folate, or vitamin B9, is another important nutrient for nail growth and health. It contributes to red blood cell formation and the development of new cells. A deficiency in folate can cause a pigment change in nails, making them rigid and brittle. Folate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocado.
Biotin, a B-complex vitamin, promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. A biotin deficiency can lead to brittle nails. Food sources of biotin include sweet potatoes, salmon, eggs, and beef liver.
In addition to B vitamins, other nutrients that contribute to nail health include vitamin C, which is necessary for making collagen, and iron, which provides cells with adequate oxygen. A well-balanced diet that includes a variety of nutrient-rich foods is the key to achieving and maintaining strong, healthy nails.
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Frequently asked questions
B vitamins are essential for keeping nails strong and healthy. B vitamins enable iron to be absorbed by the body, ensuring the formation of enough red blood cells. A deficiency in vitamin B12 can cause deformation of nails, making them rounded, curved, dry and unnaturally dark.
B vitamins are also important for maintaining healthy skin and hair. They can encourage faster skin healing and lower acne-causing oil levels.
B12 is primarily found in animal foods such as meat, poultry, fish, eggs, dairy and beef liver. It can also be found in rainbow trout, tuna, fortified breakfast cereals and clams. B9 (folic acid) can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocado.
A vitamin B deficiency can be indicated by changes in the appearance, texture or shape of your nails. For example, a B12 deficiency can cause nails to become white, thin and prone to breakage. A B9 deficiency can cause pigment changes, making nails rigid and brittle.
