Caleb Foster
Calcium is an important nutrient that plays a role in several bodily functions, including supporting nail and bone health. While calcium is essential for healthy bones, its impact on nail growth is less clear. Some people believe that calcium intake improves nail quality and growth, and supplement users have reported smoother, less brittle nails that grow faster. However, studies on postmenopausal women taking calcium supplements found no significant difference in self-reported nail quality compared to a placebo group. Additionally, medical sources state that nail problems are more commonly caused by frequent wetting and drying of the nails, and iron deficiencies are more likely to cause brittle nails than calcium deficiencies. While calcium is necessary for overall health, there is limited evidence that calcium supplements directly strengthen nails.
| Characteristics | Values |
|---|---|
| Calcium deficiency leads to slow nail growth | Yes, but it could also be due to other nutrient deficiencies |
| Calcium supplements help nails grow | No evidence to support this claim |
| Calcium-rich diet improves nail quality | No evidence to support this claim |
| Calcium deficiency causes brittle nails | Yes |
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What You'll Learn
Calcium-rich foods
Calcium is an important nutrient that plays a role in several bodily functions, including supporting nail and bone health. While dairy products like milk, cheese, and yogurt are especially high in calcium, there are many dairy-free sources of calcium available. Here are some calcium-rich foods that can help you meet your daily needs:
Dairy Products
Milk, cheese, and yogurt are excellent sources of calcium. For example, Parmesan cheese contains 242 mg of calcium per ounce (28 grams), which is about 24% of the daily value (DV). Plain, whole milk yogurt is also a great source, providing the DV for calcium along with other important nutrients like phosphorus, potassium, and vitamins B2 and B12.
Seeds
Seeds are tiny but nutritional powerhouses, and many are high in calcium. This includes poppy, sesame, celery, and chia seeds. Chia seeds, in particular, are a good source of plant-based omega-3 fatty acids.
Seafood
Certain types of seafood are good sources of calcium. Sardines and canned salmon, for example, are loaded with calcium thanks to their edible bones. Other seafood options with lower methylmercury levels that provide calcium include salmon, tilapia, shrimp, crab, trout, and oysters.
Fortified Foods
Fortified foods like cereals can help you meet your daily calcium needs. These foods have calcium added to them, making it easier to get sufficient amounts in your diet.
While calcium is important for nail health, it's worth noting that almost all nutrient deficiencies can slow down nail growth. Therefore, a balanced diet that includes a variety of calcium-rich foods, as well as other essential nutrients, is key to supporting overall health, including nail growth and strength.
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Calcium deficiencies
Calcium is the most abundant mineral in the human body and plays a role in several bodily functions. For instance, calcium helps your blood clot, your blood vessels contract and dilate, your nerves transmit signals, your muscles flex and relax, and your organs secrete hormones. Only 1% of the body's calcium is used for these functions, while the remaining 99% is stored in the bones and teeth.
If your body does not get enough calcium from food and/or supplements, it can lead to hypocalcemia, or calcium deficiency. Hypocalcemia is characterised by low levels of calcium in the blood, which can hinder important bodily functions. When the body lacks calcium, it pulls it from the bones and teeth, weakening them and making them more prone to injury. Over time, this can lead to osteopenia, or low bone density, and osteoporosis, which causes the bones to thin and become vulnerable to fractures.
A calcium deficiency may also cause dental changes, cataracts, alterations in the brain, and mental health issues. Some research suggests that low levels of calcium during the second half of the menstrual cycle might contribute to symptoms of premenstrual syndrome (PMS). Calcium deficiency in infants can impair tooth development, and it may also be linked to mood disorders, including depression. However, confirming this link requires further research.
People with severe calcium deficiencies may first experience symptoms that affect their nails. For example, the nails can become weak, brittle, and grow more slowly than usual. However, it is important to note that nail problems are not usually caused by calcium deficiencies. Frequently wetting and drying the nails is a more common cause of brittle nails, and iron deficiencies are more likely to cause this issue.
If you are experiencing symptoms of calcium deficiency, you should consult a doctor. They can order tests to check the levels of calcium in your blood and determine the underlying cause of the deficiency.
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Calcium supplements
Calcium is an important nutrient that plays a role in several bodily functions, including nerve signalling, heart and muscle functioning, and blood clotting. While calcium is essential for bone health, its role in nail health is less clear.
There is a widespread belief that dietary calcium intake improves nail quality, and some people taking calcium supplements have reported improvements in nail brittleness, smoothness, and growth. However, scientific evidence to support this claim is limited. In a study published in the New England Journal of Medicine, researchers found no significant difference in nail quality between healthy postmenopausal women taking calcium supplements and those taking a placebo. The results suggested that nail quality is related to the arrangement of cellular and protein components rather than calcium content.
While calcium deficiencies can occur and may affect nail health, they are not the most common cause of brittle or slow-growing nails. Frequent wetting and drying of the nails is a more likely cause of these issues. Additionally, other nutritional deficiencies, such as iron or zinc deficiencies, may be responsible for nail problems.
If you suspect you have a calcium deficiency, it is important to consult a healthcare professional. They can help determine the underlying cause and recommend appropriate treatments, which may include calcium supplements, medications, or weight-bearing exercises to protect bone health.
While calcium supplements may not directly strengthen your nails, ensuring adequate calcium intake is crucial for maintaining overall health and preventing bone-related conditions like osteoporosis.
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Other nutrients
While calcium is an important nutrient for nail health, it is not the only one. Several other vitamins and minerals play a crucial role in maintaining strong and healthy nails.
Biotin, a B-complex vitamin, is often associated with hair, skin, and nail health. It can help strengthen brittle nails, promoting longer and stronger nail growth. Natural sources of biotin include liver, egg yolk, dairy, salmon, avocado, sweet potato, nuts, and seeds.
The body also requires folate and other B vitamins such as B-12 for optimal nail health. These vitamins encourage the development of red blood cells, which deliver oxygen to the nails. A deficiency in B vitamins can lead to pigment changes or ridges in the nails. Green leafy vegetables, citrus fruits, beans, lentils, avocado, nuts, and seeds are excellent sources of folate and B vitamins.
Omega-3s are another essential nutrient for nail health. They help lubricate and moisturize the nail beds, promoting healthy growth and preventing dry, brittle nails. Fatty fish like mackerel, salmon, and sardines are rich sources of Omega-3s. Additionally, walnuts, chia seeds, flaxseeds, and eggs also contain Omega-3s.
Zinc is a necessary mineral for cell growth and healthy nail development. White spots on nails may indicate a zinc deficiency. Animal products like poultry, beef, fish, and eggs are great sources of zinc. Alternatively, chickpeas, black beans, almonds, and cashews can also provide the required zinc intake.
Magnesium is also crucial for nail health. It aids in protein synthesis, which is essential for healthy nail growth. Vertical ridges in the nails could suggest a need for more magnesium in the diet.
While calcium is important for nail health, addressing deficiencies in these other nutrients can also be key to promoting strong and healthy nails.
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Nail health indicators
The health of your nails can be an indicator of your overall health and diet. Nails can become dry, brittle, or grow slowly due to a variety of reasons, and while calcium deprivation is one of them, it is not the only cause. A study by the New England Journal of Medicine found no support for the idea that calcium intake improves self-reported nail quality in healthy postmenopausal women. However, calcium deficiencies can cause nail problems, and it is important to monitor these.
Calcium and nail health
Calcium is the most abundant mineral in the human body, and it is important for nail and bone health. While nails do contain calcium, it is at a much lower concentration than in the skeleton. Calcium-deprived nails can grow slowly, become brittle, and weak. However, it is important to note that other nutrient deficiencies can also slow down nail growth, and frequent wetting and drying of the nails is a common cause of brittleness.
Other indicators
There are several other indicators that your nails can give about your health and diet. For example, vitamin deficiencies will often show up on your nails in changes of texture, strength, and appearance. Vertical ridges in your nails may indicate a lack of magnesium, and white spots on your nails may indicate a lack of zinc. Biotin, a B-complex vitamin, can help strengthen brittle nails, and folate and other B vitamins are essential for optimal nail health.
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Frequently asked questions
While calcium is an important nutrient that plays a role in several bodily functions, there is no evidence that calcium intake improves nail growth. However, calcium deficiencies may cause dry, brittle nails.
Signs of calcium deficiency include fatigue, constipation, and an inability to concentrate. Calcium-deprived nails may grow slowly, become brittle, or develop white spots.
Dairy products like milk, yoghurt, and cheese are good sources of calcium. Calcium can also be found in fortified juices, plant milks, tofu, kale, and bok choy.
