Liam Carter
Strong, healthy nails are made of a fibrous structural protein called keratin. This protein gives nails their strength and resilience, protecting them from damage or stress. To ensure nails remain robust, a sufficient supply of essential nutrients is required. Nutritional deficiencies can influence the growth and appearance of nails, and weak or brittle nails could be a sign of underlying health issues. Magnesium is a mineral that is responsible for numerous bodily functions, including protein synthesis, which is essential for nail growth. A deficiency in magnesium can result in weak, flaky nails that are prone to breakage. Therefore, it is important to ensure adequate magnesium intake to promote nail health and strength.
| Characteristics | Values |
|---|---|
| Role in nail health | Magnesium is involved in over 300 chemical reactions in the body, including protein synthesis, which is required for nail growth. |
| Deficiency | A magnesium deficiency can cause weak, flaky nails that are prone to breakage and splitting. It can also lead to the formation of vertical ridges on nails. |
| Treatment and prevention | Magnesium supplements and topical treatments are available to increase magnesium levels and improve nail health. Food sources of magnesium include green leafy vegetables, nuts, seeds, legumes, and whole grains. |
| Other nutrients for nail health | Calcium, iron, vitamin D, vitamin C, biotin, and zinc are also important for nail health. |
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What You'll Learn
Magnesium-rich foods
Magnesium is a mineral that is responsible for numerous bodily functions, including bone health, regulation of blood pressure, blood sugar levels, and protein synthesis. A deficiency in magnesium can cause nail ridges, and vertical ridges in your nails may be a sign of magnesium deficiency.
- Green leafy vegetables such as spinach, kale, and Swiss chard
- Whole grains like wheat, oats, barley, and pseudocereals like buckwheat and quinoa
- Nuts and seeds, such as almonds, cashews, flaxseed, peanuts, pumpkin seeds, and chia seeds
- Legumes, including black beans and tofu
- Fatty fish, such as salmon, mackerel, and halibut
- Fortified foods and cereals
- Dark chocolate
- Avocado
The recommended daily intake of magnesium is between 300 and 420 milligrams (mg), depending on age and sex. The NHS recommends 300 mg daily for males aged 19 to 64 and 270 mg daily for females in the same age range.
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Magnesium oil
Magnesium is a mineral that plays a crucial role in several bodily functions, including bone health, regulation of blood pressure, blood sugar levels, and reduced risk of heart disease. It is also essential for nail health and can help strengthen weak and brittle nails.
When applied to the nails and surrounding skin, magnesium oil can help to strengthen nails, prevent vertical ridges, and promote overall nail health. This is because magnesium is essential for vitamin D activation and absorption, which plays a crucial role in nail thickness and growth. Additionally, magnesium's anti-inflammatory properties can help treat skin conditions like eczema, which can also affect the nails.
It is important to note that while magnesium oil is generally considered safe, it is always advisable to consult a healthcare professional or dermatologist before incorporating it into your routine, especially if you have sensitive skin or scalp issues.
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Magnesium supplements
Magnesium is a mineral that is responsible for numerous bodily functions, including bone health, regulation of blood pressure, blood sugar levels, and reduced risk of heart disease. It is also involved in protein synthesis, which is essential for nail growth and strength. A deficiency in magnesium can lead to weak, flaky nails that are prone to breakage and vertical ridges.
While taking magnesium supplements can be beneficial, it is important not to exceed the recommended dosage. The NHS recommends a daily intake of 300 mg for males and 270 mg for females, aged 19 to 64 years. Excessive intake of magnesium can lead to side effects such as nausea, vomiting, diarrhoea, depression, and lethargy. In rare cases, it may even lead to magnesium toxicity.
It is always advisable to consult a healthcare professional before starting any new supplement, including magnesium, to ensure it is safe and appropriate for your individual needs. Additionally, maintaining a balanced diet rich in magnesium-containing foods can also help improve nail health while providing additional nutrients that support overall health.
In addition to magnesium, other nutrients play a crucial role in nail health. Biotin, also known as vitamin B7, is important for cell signalling and the production of healthy, strong nails. Omega-3 fatty acids, found in fatty fish, can hydrate the nail beds, promoting stronger nails. Iron is also essential for nail health, and a deficiency can lead to vertical ridges, concave or "spoon-shaped" nails. Nails are primarily made of a protein called keratin, so ensuring adequate protein intake is vital for nail strength and resilience.
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Biotin supplements
While magnesium is important for nail health, biotin is the only supplement that has been shown to have a positive effect on nail strength. Biotin, also known as vitamin B7, is an essential nutrient that supports metabolism and helps keep nails, hair, and skin healthy. It is needed for cells to work correctly and is important for cell signalling, which is essential for the production and development of healthy, strong nails.
Biotin-rich foods include fish, seeds, liver, eggs, salmon, pork, and nuts. Most people get enough biotin through their diet, but supplements are also available. A 1993 study found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms of brittle nails in 63% of participants. However, there is limited research to support the claim that biotin helps with nail growth, and it is always better to get your vitamins and minerals from food rather than supplements.
If you are considering taking biotin supplements, it is important to speak with your doctor first, as they may have mild side effects such as an upset stomach. Additionally, biotin can interfere with the accuracy of certain lab tests.
While biotin is the only supplement with proven effects on nail health, maintaining a balanced diet and adequate vitamin, mineral, and nutrient intake is the best way to improve and maintain nail health. Nails are primarily made of a fibrous structural protein called keratin, so eating enough protein is essential for boosting keratin production and creating strong nails. Magnesium is also important for nail health, as it is involved in protein synthesis, which is required for nail growth. A magnesium deficiency can cause nail ridges, so ensuring adequate magnesium intake through a balanced diet or supplements can help prevent this.
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Iron-rich foods
While there is some truth to the claim that magnesium can help strengthen nails, it is important to note that maintaining healthy nails involves a combination of various vitamins and minerals, including biotin, vitamin B12, and omega-3. An iron deficiency or anaemia can lead to vertical ridges in your nails, or your nails may become concave or "spooned". Therefore, consuming iron-rich foods is crucial for maintaining strong and healthy nails.
There are two main types of iron: heme and non-heme iron. Heme iron, derived from haemoglobin, is more readily absorbed by the body and is commonly found in liver, meat, poultry, and seafood. Non-heme iron, on the other hand, is present in legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes. Fortified sources such as tofu, grains, bread, and cereal are also good sources of non-heme iron.
To enhance the absorption of non-heme iron, it is recommended to pair these foods with vitamin C-rich options. For instance, having oranges and strawberries with a spinach salad that includes beans and seeds can improve iron absorption. Additionally, consuming vitamin C-rich foods like tomatoes, citrus fruits, and red, yellow, and orange peppers can also boost the absorption of non-heme iron.
- Tuna
- Tofu
- Broccoli
- Figs
- Dried or canned beans (kidney, garbanzo, cannellini, soybeans)
- Tempeh (fermented soybeans)
- Enriched pasta
- Bran cereals
- Prunes and prune juice
- Dark leafy greens (dandelion, collard, kale, spinach)
- Cabbage and Brussels sprouts
- Tomato paste
- Pistachios
- Pumpkin seeds
- Macadamia nuts
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Frequently asked questions
Yes, magnesium is involved in over 300 chemical reactions in the body, including protein synthesis, which is required for nail growth. A deficiency in magnesium can cause weak, flaky nails that are prone to breakage.
Soft, flaky nails that are prone to breakage and splitting can be a sign of low magnesium levels. Vertical ridges on the nails are also a common symptom of magnesium deficiency.
Magnesium can be found in green leafy vegetables such as spinach and kale, whole grains, legumes, nuts, seeds, and fortified foods and cereals. It is also available as a supplement, either in topical or oral form.
Nails are primarily made of a protein called keratin, so sufficient amounts of protein are necessary for healthy nails. Other important nutrients for nail health include calcium, iron, vitamin B12, vitamin C, vitamin D, and zinc.
