Isla Bennett
The food we eat has a significant impact on our nail health. Nutrient deficiencies can affect nail growth and strength, and a change in the appearance, texture, or shape of your nails could indicate nutrient deficiencies. Biotin, also known as vitamin B7, promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. Vitamin C is needed to make collagen, which lends nails their strength, shape, and resistance to breakage. Folate, or vitamin B9, contributes to red blood cell formation and the development of new cells. Iron is also needed to provide cells with adequate oxygen, which is necessary for healthy nails. While diet alone may not be enough for healthy nail growth, consuming the proper vitamins, minerals, and micronutrients can help encourage it.
| Characteristics | Values |
|---|---|
| Nutrient deficiencies | Affect nail growth and strength |
| Nutritional diet | Supports nail growth |
| Biotin | Promotes healthy cell growth |
| Folate | Contributes to red blood cell formation |
| Vitamin C | Needed to make collagen |
| Zinc | Helps with the healthy growth and replication of cells |
| Iron | Needed to provide cells with oxygen |
| Magnesium | Involved in protein synthesis |
| Calcium | Used for cell production |
| Collagen | Provides strength to nails |
| Protein | Crucial to nail health |
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What You'll Learn
Biotin supplements
Biotin, also known as vitamin B7, is a B-complex vitamin that promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. It is naturally found in a variety of foods, including whole grains, egg yolks, walnuts, avocados, meat, fish, seeds, nuts, liver, cauliflower, salmon, carrots, bananas, soy flour, cereals, and yeast. However, the biotin content of food is reduced by cooking and preserving.
Several studies have shown the positive impact of biotin supplements on nail health. One study found that individuals with brittle nails who took a biotin supplement for six months experienced a 25% increase in nail thickness. Another study supported the use of biotin supplements for strengthening brittle fingernails.
The recommended daily allowance for biotin is 30 mcg for adult men and women, and doses up to 2,500 mcg per day are considered safe. However, it is always advisable to consult a healthcare professional before starting any new supplement, especially if you plan to take higher doses. Additionally, it is important to remember that biotin supplements should be used in conjunction with a balanced and varied diet, as vitamins alone cannot replace the benefits of a nutritious diet.
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Folate (vitamin B9)
Nutrient deficiencies can affect nail growth and strength, and a change in the appearance, texture, or shape of your nails could indicate nutrient deficiencies. Folate, or vitamin B9, is 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.
Vitamin B9 is important for nail growth and health as it contributes to the formation of red blood cells and the development of new cells. This means an increased ability to get oxygen and nutrients to those nail beds. Deficiencies in folate are known to lead to nail discolourations or cause ridges in your nails.
The recommended daily allowance for folate in adults is 400mcg, and pregnant women have an increased need. Folate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocados. Beef liver, spinach, black-eyed peas, fortified breakfast cereals, asparagus, and brussels sprouts are the top foods in terms of folate levels. So, if liver and leafy greens are not your thing, you may want to consider supplementing for optimal nail health.
Folate is also available in supplement form, often as Quatrefolic, which is a natural and bioavailable form of the vitamin. These supplements often contain other vitamins and minerals, such as vitamin A, E, B2, B3, and biotin, as well as bamboo shoot extract, silica, hyaluronic acid, and omega-3 acids.
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Iron-rich foods
Nutrient deficiencies can affect your nail growth and strength. A well-rounded diet and certain supplements may help support healthy nails. Iron is needed to provide your cells with adequate oxygen, which is necessary for healthy nails. If you have an iron deficiency, it can affect the shape and appearance of your nails.
There are two main types of iron: heme and non-heme iron. Heme iron is better absorbed by the body and is commonly found in liver, meat, poultry, and seafood. Non-heme iron is commonly found in legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes. You can also get iron through fortified sources such as tofu, grains, bread, and cereal.
- Seafood: Flatfish (e.g. flounder), salmon, tilapia, shrimp, catfish, crab, trout, haddock, oysters, sardines, squid, pollock, anchovies, crawfish, mullet, scallops, whiting, clams, shad, and Atlantic mackerel.
- Meat: Liver, poultry, and red meat.
- Vegetables: Spinach, potatoes, dark leafy greens (dandelion, collard, kale), cabbage, Brussels sprouts, peas, beans, lentils, broccoli, tomatoes, and tomato paste.
- Fruits: Figs, prunes, and prune juice.
- Nuts and seeds: Pumpkin seeds, sesame seeds, flax seeds, macadamia nuts, pistachios, hemp seeds, and tofu.
- Fortified sources: Tofu, grains, bread, and cereal.
- Others: Beans, whole grains, wheat products, bran cereals, and oatmeal.
Additionally, eating vitamin C-rich foods alongside iron-rich foods can improve iron absorption. Vitamin C-rich foods include oranges, strawberries, red and yellow peppers, tomatoes, citrus fruits, and other plant-based sources.
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Vitamin C
Additionally, eating a food rich in vitamin C together with a plant-based iron food source improves absorption. For example, eating oranges and strawberries alongside a spinach salad with beans and seeds improves your iron absorption. Iron is needed to provide your cells with adequate oxygen, which is necessary for healthy nails. If you have an iron deficiency, the shape and appearance of your nails can be affected.
To give your nails an additional boost, use a daily keratin treatment to help strengthen and restore your nails. The secret to growing strong nails is to keep your cuticles hydrated. Invest in a cuticle oil and use it daily. Healthy and soft cuticles also help your nails to look neat and tidy. Dehydration is the most common cause of weak fingernails, so try to include at least eight glasses of water in your daily routine.
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Zinc
To increase their zinc intake, people can include foods rich in zinc in their diets, such as whole grains, poultry, beans, beef, salmon, legumes, nuts, and seeds.
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Frequently asked questions
Vitamins and supplements alone may not make your nails grow faster, but they can help strengthen brittle nails, making them less likely to split or break, allowing them to grow longer. Biotin, for example, has been shown to increase nail thickness, and vitamins with collagen have been shown to increase nail growth and strength.
Biotin, also known as vitamin B7, is a common ingredient in hair, skin, and nail vitamins. It can be found in meat, eggs, fish, seeds, and nuts. Vitamin C is another important vitamin for nail growth, as it is needed to make collagen, which lends nails their strength and shape.
In addition to vitamins, a nutritious diet may help support nail growth and strength. Lean meats like chicken and turkey, as well as fatty fish like salmon, can provide collagen and healthy fats that are crucial to nail health. Iron and zinc are also important minerals for nail growth, as they are involved in red blood cell production and oxygen transportation to the nail cells.
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