Sophia Delgado
Healthy nails are an indication of overall good health. While the market is flooded with nail supplements, scientific evidence supporting their effectiveness is scarce. A balanced diet rich in vitamins, minerals, and nutrients is the best way to improve and maintain nail health. Vitamins B, C, E, and A, biotin, magnesium, zinc, and iron are all essential for nail health. A deficiency in any of these nutrients can cause nail discolouration, ridges, slow growth, and brittle nails.
| Characteristics | Values |
|---|---|
| Multivitamins for nail health | Vitamins B, C, E, A, biotin, magnesium, zinc, and iron |
| Biotin supplements | May help strengthen nails and increase thickness |
| Biotin deficiency | Rare |
| B12 deficiency | Can result in blue nails, bluish-black pigments with wavy longitudinal dark streaks, and brownish pigmentation |
| Folate deficiency | Can cause nail discolouration or ridges in nails |
| Iron deficiency | Can lead to vertical ridges in nails, concave or "spooned" nails |
| Benefits of multivitamins | May help prevent brittle, weak nails that break and split constantly |
| Other ways to improve nail health | Keep nails moisturised, avoid excessive moisture exposure, use gentler cleaning products, regular shaping and filing, avoid using nails as tools |
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What You'll Learn
- Biotin supplements and biotin-rich foods may help strengthen nails
- Vitamin C is needed to make collagen, which lends nails their strength and resistance to breakage
- Iron is integral to red blood cells and oxygen transport to nail beds
- Folate deficiencies can cause nail discolouration and ridges
- Zinc is required for the healthy growth and division of cells
Biotin supplements and biotin-rich foods may help strengthen nails
While there is no recommended dietary allowance (RDA) for biotin, it is a B-complex vitamin that has been shown to help strengthen nails. Biotin is made up of protein and amino acids, which support keratin production in the body. Keratin is a type of protein that forms the cells that make up the tissue in nails, giving them their strength and resilience.
A biotin deficiency can cause brittle nails, so supplementation is one way to strengthen them. However, it is important to note that this comes with varying results. A few small studies support biotin supplement use, including one that found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms in 63% of participants. Another study found that biotin supplements increased nail thickness by 25% over six months.
Biotin-rich foods include meat, eggs, fish, seeds, and nuts. So, if you are a vegetarian and do not eat a lot of nuts and seeds, you may consider adding a biotin supplement to your diet.
It is always recommended to consult a healthcare professional before adding any supplements to your diet.
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Vitamin C is needed to make collagen, which lends nails their strength and resistance to breakage
While taking multivitamins may be beneficial for your overall health, it is unclear whether they will make your nails shiny. However, it is important to ensure adequate intake of certain vitamins and minerals to promote nail health and maintain their shine. One essential vitamin for nail health is vitamin C.
Vitamin C is needed by the body to produce collagen, a protein that provides structure, strength, and support to various parts of the body, including the nails. Collagen is often referred to as the building block of nails, and it lends them their strength and resistance to breakage. Consuming adequate amounts of vitamin C can, therefore, indirectly contribute to stronger and healthier nails.
Collagen is composed of amino acids, specifically proline, glycine, and hydroxyproline, which form protein fibrils in a triple helix structure. In addition to these amino acids, certain nutrients like vitamin C, zinc, copper, and manganese are necessary for the body to produce collagen effectively. A well-balanced diet that includes a variety of foods can help support collagen production and, consequently, promote nail health.
Vitamin C-rich foods include citrus fruits such as oranges, strawberries, and grapefruit, as well as vegetables like bell peppers, broccoli, Brussels sprouts, and tomatoes. These plant-based sources of vitamin C can be easily incorporated into your diet to promote collagen synthesis and support nail strength. Additionally, vitamin C supplements are also available if you find it challenging to include enough of these foods in your daily routine.
It is worth noting that while vitamin C is important for nail health, other vitamins and minerals play a role as well. For instance, biotin is often recommended for strengthening brittle nails, and zinc is essential for the healthy growth and division of nail cells. Maintaining a balanced diet that includes a variety of fruits, vegetables, nuts, seeds, and adequate protein can help ensure you're getting the necessary nutrients for strong and healthy nails.
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Iron is integral to red blood cells and oxygen transport to nail beds
While taking multivitamins may be beneficial for your health, evidence suggests that they may not contribute to growing and maintaining healthy nails. Instead, consuming a variety of vitamins, minerals, and nutrients through food is the best way to improve and maintain nail health. Maintaining a balanced diet that includes fruits, vegetables, nuts, seeds, and adequate protein is essential for promoting nail health.
One of the critical components for maintaining nail health is iron. Iron is integral to the proper functioning of red blood cells and the transport of oxygen to the nail beds. Red blood cells contain hemoglobin, a protein that facilitates oxygen transport from the lungs to the body's tissues. Iron is a key component of hemoglobin, and its presence enables hemoglobin to carry oxygen effectively.
Iron deficiency can lead to inadequate oxygen transport to the nail beds, resulting in changes in nail appearance, such as ridges or concave nails. Ensuring adequate iron intake is crucial for maintaining healthy nails. The recommended daily allowance of iron for adults 19-50 years old is 18mg for women and 8mg for men. After 50, women's iron requirements decrease to 8mg.
Iron-rich foods include iron-fortified breakfast cereals, oysters, white beans, dark chocolate, and beef liver. Maintaining a balanced diet that includes these iron-rich foods can help ensure your nails receive the oxygen they need to stay healthy and strong.
In addition to iron, other nutrients such as zinc, vitamin C, and biotin also play vital roles in nail health. A well-rounded diet that incorporates a variety of nutrients is the key to achieving and maintaining strong, shiny nails.
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Folate deficiencies can cause nail discolouration and ridges
While multivitamins may not be an effective alternative to dietary intake, consuming a balanced diet with a variety of vitamins, minerals, and nutrients is the best way to improve and maintain nail health. Folate, also known as vitamin B9, is important for nail growth and health. A deficiency in folate can cause nail discolouration and ridges.
Folate is a B vitamin that your body needs to work properly. It is especially important for pregnant people as it is crucial for the growth of the fetus's brain and spinal cord. Folate deficiencies can cause severe birth defects called neural tube defects and increase the chances of placental abruption. In addition, folate-deficient pregnant people may have a premature birth or a low birth weight baby.
Folate is also important for nail health as it contributes to red blood cell formation and the development of new cells. This means that folate helps increase the ability to get oxygen and nutrients to the nail beds. A deficiency in folate can cause a pigment change in nails, making them rigid, brittle, and discoloured. It can also lead to folate deficiency anemia, which occurs when the body does not have enough red blood cells to carry oxygen to body tissues.
To ensure adequate folate intake, it is recommended that adults consume 400 mcg of folate per day. This can be achieved by eating foods such as beef liver, spinach, black-eyed peas, fortified breakfast cereals, asparagus, and Brussels sprouts.
In addition to folate, other vitamins and minerals that are important for nail health include biotin, vitamin B12, vitamin C, iron, and zinc. A balanced diet that includes a variety of fruits, vegetables, nuts, seeds, and adequate protein is key to promoting strong and shiny nails.
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Zinc is required for the healthy growth and division of cells
While taking multivitamins and supplements is a common way to improve nail health, the best way to achieve strong and shiny nails is by eating a balanced diet. Nails are made up of cells that grow and divide rapidly, and a steady supply of zinc is needed to promote their healthy growth.
Zinc is a trace mineral, meaning the body only needs small amounts of it. However, it is necessary for almost 100 enzymes to carry out vital chemical reactions. It is a major player in the creation of DNA, the growth of cells, building proteins, healing damaged tissue, and supporting a healthy immune system.
Zinc helps with the healthy growth and replication of cells, so if you want your nails to grow fast and look healthy, zinc is essential. Nails that are deficient in zinc may develop white spots and other issues with the nail bed. A steady supply of zinc is needed to promote the healthy growth of nails. In addition to promoting nail health, zinc may also relieve oxidative stress and improve immune response by boosting the activity of T-cells and natural killer cells, which help protect your body from infection.
Zinc is naturally found in a variety of plant and animal foods, along with supplements. Meats, poultry, and seafood are rich sources of zinc. Some plant foods like legumes and whole grains are also good sources, but they contain phytates that can lower zinc absorption. Foods that do not naturally contain zinc, such as breakfast cereals and snack bars, are often fortified with synthetic forms of zinc.
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Frequently asked questions
Multivitamins can help improve nail health, but it is best to get your vitamins from a healthy, balanced diet. A lack of vitamins and nutrients can cause brittle nails, and vitamins B, C, E, A, biotin, magnesium, zinc, and iron are all essential for nail health.
Biotin is a popular supplement for hair and nail growth. Vitamin C is also important for nail health as it is needed to make collagen, which lends nails their strength and resistance to breakage.
Vitamin B12 deficiency can cause blue nails, bluish-black pigments with wavy longitudinal dark streaks, and brownish pigmentation. A folate deficiency can also cause nail discolouration and ridges.
