Isla Bennett
Many people believe that calcium supplements can help strengthen nails, but this is a misconception. While calcium is present in nails, it comprises less than 1% of the nail plate by weight. Research has shown that calcium intake does not alter self-reported nail quality in healthy postmenopausal women. Instead, nails are made up of keratin and protein, which boosts keratin production and encourages the nail bed to grow and strengthen. To improve nail health, it is recommended to eat a well-balanced diet rich in nutrient-dense foods such as colourful produce, whole grains, lean proteins, and low-fat dairy products.
| Characteristics | Values |
|---|---|
| Calcium supplements make nails stronger | No scientific evidence |
| Calcium supplements make nails less brittle | No scientific evidence |
| Calcium supplements make nails smoother | No scientific evidence |
| Calcium supplements make nails grow faster | No scientific evidence |
| Calcium is present in nails | Yes, but in low concentration (0.03%) |
| Calcium is necessary for nail health | No |
| Calcium supplements improve nail quality | No scientific evidence |
| Calcium supplements improve nail quality in postmenopausal women | No scientific evidence |
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What You'll Learn
Calcium supplements do not improve nail quality
While many people believe that calcium supplements can help build strong nails, research does not support this notion. Nails are made mainly of the hardened protein keratin, which means that the foods that create beautiful hair also help nails stay strong. For example, protein is necessary for nail growth and strength, zinc keeps nails from weakening, and iron keeps nails from distorting into spoon shapes.
A study published in the New England Journal of Medicine examined the effects of calcium on nail health. Nearly 700 postmenopausal women took 1,000 milligrams of calcium every day for a year. At the end of the study, the women reported no change in nail strength. The results showed no significant differences between the calcium and placebo groups in terms of nail quality.
Another study used analytical electron microscopy to investigate the importance of calcium and sulfur to nail hardness. While the results suggested that the free surfaces of nails adsorb a considerable amount of calcium from the environment, this does not mean that increasing calcium intake through supplements will improve nail quality.
Although nails do contain calcium, it is present in a much lower concentration (0.03%) compared to the skeleton (20-25%). The quality of nails is more closely related to the arrangement of their cellular and protein components, which include keratin and collagen type I. Therefore, while calcium is important for bone health and can be beneficial for overall health, there is limited evidence to support the claim that calcium supplements specifically improve nail quality.
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Calcium is important for bone health
Calcium is an important mineral for bone health. It is the major elemental composition of bone, and its deficiency is usually associated with osteoporosis. In fact, the World Health Organization has recommended the development of alternative methods to assess bone health, as only 70% of fractures are explained by low bone mineral density.
The human body is constantly remodelling bone, meaning that bone formation and resorption occur throughout life. An imbalance in this coupling process can lead to the aforementioned issues with bone loss and osteoporosis.
While calcium is important for bone health, it is not the only mineral that plays a role. Magnesium, for example, is also an important component of human bones and plays a role in adjusting and controlling bone metabolism. A deficiency in magnesium can also lead to osteoporosis.
Additionally, the health of your nails can offer valuable insight into the health of your bones. This is because nails and bones share similar proteins, specifically keratin and collagen type I. Both of these proteins undergo post-translational modifications, and there may be a correlation between the degree of these modifications in keratin and collagen. Changes in protein function and structure may be associated with the development of osteoporosis.
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Nails are made of keratin and protein
While calcium supplements are commonly believed to improve nail health, there is little evidence to support this claim. Nails are made of keratin, a hardening protein that helps keep your nails healthy and strong. Keratin is one of a family of structural fibrous proteins known as scleroproteins. It is the key structural material that makes up hair, nails, and the outer layer of skin in tetrapod vertebrates.
Keratin is produced naturally by the body and helps support and protect your nails, skin, and hair. It is strong and insoluble in diluted acids, alkalines, solvents, and water. The human body has 54 types of keratin, divided into two types: type I and type II. Type I keratins consist of 28 subtypes, while type II keratins consist of 26 subtypes, with 20 being skin cell keratins and six being hair keratins.
Keratin treatments and products can help strengthen your hair and nails, making them look and feel healthier. These treatments involve applying a liquid keratin solution to the hair or nails, followed by drying and sealing the solution with heat. Additionally, consuming keratin-rich foods can help support the body's natural keratin production.
While calcium supplements may not significantly impact nail health, maintaining a well-balanced diet with nutrient-dense foods is essential for overall health and can contribute to stronger nails.
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A well-balanced diet is key to strong nails
While many people believe that calcium is the key to stronger nails, this is a common misconception. Nails are made of keratin, a hardened protein, and contain very little calcium. In fact, calcium comprises less than 1% of the nail plate by weight.
Research has found no evidence that calcium intake improves nail quality. A study by the New England Journal of Medicine found that calcium supplements did not improve nail strength in postmenopausal women. While calcium is essential for bone health, it does not have the same effect on nails.
However, this is not to say that diet is unrelated to nail health. Nails can be a good indicator of overall health and diet quality. A well-balanced diet that includes nutrient-dense foods is key to maintaining strong and healthy nails. This includes colourful produce, whole grains, lean proteins, and low-fat dairy products.
In addition to calcium, other vitamins and minerals play a crucial role in nail health. For example, protein is necessary for nail growth and strength, zinc keeps nails from weakening, and iron keeps nails healthy and prevents distortion. Biotin, found in foods like nuts, avocados, salmon, and eggs, can also help strengthen nails and encourage cell growth.
Proper nail care and grooming are also important for maintaining the health and strength of your nails. While nail cosmetics can enhance the appearance of nails, it is crucial to address any underlying health issues that may be causing nail problems. By combining a well-balanced diet with proper nail care, you can achieve and maintain strong, healthy nails.
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Iron and zinc deficiencies weaken nails
While calcium is believed to improve nail quality, research does not support this notion. A study published in the New England Journal of Medicine found no significant difference in nail quality between postmenopausal women who took calcium supplements and those who did not.
On the other hand, deficiencies in iron and zinc have been linked to nail weakening. Zinc is an essential nutrient that contributes to nail health. A zinc deficiency can cause nail dystrophy, which is the discolouration and distortion of nails. Nails may become brittle and develop lines, such as Beau's lines, which are horizontal grooves. In some cases, low zinc levels can lead to a complete loss of nails.
Zinc deficiency is often the result of an inadequate diet or underlying medical conditions. Treatment options include incorporating zinc-rich foods, such as whole grains, poultry, beans, and beef, or meat, fish, and eggs, into one's diet or taking zinc supplements as directed by a doctor.
Iron deficiency can also lead to nail changes, including a central nail plate ridge or groove and koilonychia, which is the distortion of nails into spoon shapes. Ensuring adequate intake of iron-rich foods or supplements can help prevent these issues.
In summary, while calcium supplements may not significantly impact nail strength, maintaining adequate levels of iron and zinc is crucial for preventing nail weakening and promoting overall nail health.
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Frequently asked questions
While many people believe that calcium supplements can help build strong nails, research does not support this notion. Nails are made of keratin and protein, which boosts keratin production and encourages the nail bed to grow and strengthen.
Keratin is a protein that contains sulphur-containing amino acids like cysteine and methionine.
Foods that contain keratin include cheese, seeds, yogurt, and beans.
Protein is necessary for nail growth and strength, zinc keeps nails from weakening, and iron keeps nails healthy.
Signs of unhealthy nails include brittleness, discolouration, and chipping.
