Sophia Delgado
There are a variety of vitamins, minerals, and nutrients that contribute to growing and maintaining healthy nails. While consuming these vitamins is important, evidence suggests that supplementing with them may not be as effective. Biotin is the exception, and protein deficiency can lead to brittle and weak nails. Nails are made up of a structural protein called keratin, which is also the primary protein found in hair. Adequate protein intake supports nail growth and repair, and can be found in animal products like meat, dairy, and eggs, as well as plant sources like nuts, beans, and grains.
| Characteristics | Values |
|---|---|
| Protein helps nails grow | Adequate protein intake supports nail growth, strength, and repair. Nails are made of keratin, a protein. |
| Protein sources | Animal products like meat, dairy, and eggs contain complete proteins with all essential amino acids. Plant sources like nuts, beans, and grains contain incomplete proteins. |
| Other nutrients for nail health | Magnesium, silica, zinc, vitamin C, vitamin B7 (biotin), iron, folate, calcium, and healthy fats are important for nail health. |
| Role of supplements | Evidence suggests that supplements may not improve nail health, except for biotin supplements, which may help restore brittle nails. |
| Other factors | Underlying health conditions, such as thyroid disease or eating disorders, can affect nail health. |
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What You'll Learn
Nails are made of protein (keratin)
The human body requires protein for muscle growth, strength, and repair. Nails, like hair and skin, are made of a structural protein called keratin, which gives them strength and resilience. Keratin is one of the most abundant proteins in the human body.
Nails are made up of dead cells that are produced by nail matrix cells, which are located under the cuticle. These cells multiply and push older cells outward, causing the nail plate to grow. The nail plate is made of keratin, which is produced by the nail matrix cells.
Nail health is often reflective of overall health. A protein deficiency can lead to brittle and weak nails. This is because protein is the building block for healthy nails. Without consuming adequate protein, the body won't have the proper building blocks to create strong, healthy nails.
To maintain nail health, it is important to consume a variety of vitamins, minerals, and nutrients through food. A nutrient-rich diet is likely the best way to achieve strong, shiny, and healthy nails. While supplements are often marketed for strengthening nails, scientific evidence is lacking, except in the case of biotin supplements, which have been shown to possibly be effective.
In addition to consuming adequate protein, it is also important to ensure sufficient intake of trace minerals, such as selenium, manganese, and zinc, which act as cofactors or helper nutrients for the body.
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Protein deficiency causes weak nails
Our nails are made of a fibrous structural protein called keratin. This protein gives nails their strength and resilience. Therefore, consuming adequate protein is essential for building strong and healthy nails.
However, simply consuming large amounts of protein is not enough to ensure nail health. This is because the body is not equipped to use all the protein we consume. As a result, most of the excess protein is excreted from the body and is not utilised beneficially.
A protein deficiency can lead to weak and brittle nails. This is because the body does not have the necessary building blocks to create strong nails. In addition, a diet with too few calories and protein can cause the body to prioritise other functions, leading to slow nail growth and weak nails.
To maintain nail health, it is important to consume a variety of vitamins, minerals, and nutrients. For instance, zinc is required for the healthy growth of nails. Similarly, vitamin C is essential for the production of collagen, which gives shape and strength to nails.
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Protein-rich foods
While it is important to consume enough protein, it is not necessary to eat more protein to strengthen nails, hair, and skin. Instead, it is recommended to add more trace minerals and vegetables to your diet.
Protein is indeed essential for nail growth and repair. Nails are made of a fibrous structural protein called keratin, which gives them strength and resilience. A protein deficiency can lead to brittle and weak nails.
- Lean meats such as chicken, turkey, beef, and pork are excellent sources of high-quality protein and also provide nutrients like iron and zinc.
- Seafood, including salmon, is another great source of protein and omega-3 fatty acids.
- Dairy products like milk, cheese, and yogurt are rich in protein and other essential nutrients. Greek yogurt, in particular, is high in protein and provides various nutrients like calcium, vitamins, and minerals.
- Eggs are a complete protein source and can be included in your diet.
If you follow a vegetarian or vegan diet, there are plenty of plant-based protein sources:
- Legumes, including lentils, chickpeas, and black beans, are excellent sources of plant-based protein and are loaded with other nutrients like fiber, folate, and minerals.
- Nuts and seeds, such as almonds, walnuts, peanuts, and chia seeds, provide protein as well as healthy fats, vitamins, and minerals.
- Soy products, such as tofu and soy beans, are good plant-based sources of protein.
- Grains, such as quinoa, provide protein and other nutrients.
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Other nutrients for nail health
While protein is important for nail health, other nutrients also play a significant role in keeping nails strong and healthy.
Biotin
Biotin, also known as vitamin B7, is a B-complex vitamin that helps promote healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. It can be found naturally in egg yolk, organ meats, nut butter, soybeans, cauliflower, bananas, mushrooms, yoghurt, avocado, brown rice, sweet potato and flaxseeds.
Vitamin C
Vitamin C is essential for the production of collagen, a protein that gives shape, strength and integrity to nails. It is a nutrient that cannot be produced by the body, so it needs to be consumed through food. Citrus fruits such as oranges, strawberries and kiwis are good sources of vitamin C, but bell peppers, green vegetables, tomatoes and red peppers are also very high in this nutrient.
Zinc
Zinc is required for the healthy growth of nails as it is involved in the growth and division of cells, which is necessary for nail growth. Animal proteins like beef, poultry, fish and eggs are rich sources of zinc, but it can also be found in certain plant foods.
Omega-3 Fatty Acids
Omega-3 Fatty Acids help to lubricate and nourish nails, giving them a shiny appearance. They can be found in fatty fish like salmon, trout, mackerel, tuna and sardines, as well as walnuts, soy, eggs, chia seeds, flaxseeds and fish and flaxseed oil.
Magnesium
Magnesium is involved in many reactions in the body, including protein synthesis, which is required for nail growth. It can be found in whole grains, specifically whole wheat, dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame and black beans.
In addition to these specific nutrients, consuming a variety of vitamins, minerals and nutrients through food is the best way to improve and maintain nail health. A well-rounded diet that includes fruits, vegetables, nuts and seeds, as well as adequate protein and omega-3 fatty acids, will contribute to the growth and maintenance of healthy nails.
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Protein supplements
While protein is essential for nail growth, consuming more protein will not necessarily lead to healthier nails. This is because the issue often lies with protein synthesis, or the body's ability to create and use protein.
Nails are made of a fibrous structural protein called keratin, which gives them their strength and resilience. A protein deficiency can lead to brittle and weak nails. However, simply consuming more protein will not fix this issue. Instead, the solution is to add more trace minerals to your diet, as these are required for protein synthesis to occur.
Magnesium is a mineral involved in over 300 reactions in the body, including protein synthesis, which is necessary for nail growth. Vertical ridges in your nails may be a sign of a magnesium deficiency. Whole grains, dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame, and black beans are good sources of magnesium. Women should get 310 to 320 mg of magnesium per day, while men need 400 to 420 mg.
Zinc is another mineral required for nail growth, as it is involved in the growth and division of cells, which occurs rapidly in nails. Animal proteins are a great way to consume adequate zinc through your diet, although certain plant foods pack this mineral as well.
If you are already consuming enough protein and minerals in your diet, taking protein supplements is unlikely to improve your nail health. However, athletes, people with certain medical conditions, vegetarians, or vegans might benefit from taking protein supplements.
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Frequently asked questions
Yes, protein is the building block of healthy nails. Nails are made up of a protein called keratin, so consuming adequate protein helps support nail growth and repair.
Animal products like meat, dairy, and eggs are sources of complete proteins, which contain all essential amino acids. Plant sources like nuts, beans, and grains are incomplete proteins, lacking one or more essential amino acids.
Dry, brittle nails and slow nail growth can be signs of nutrient deficiencies, including a lack of protein.
Yes, a variety of vitamins, minerals, and nutrients are important for nail health. For example, vitamin C is essential for collagen production, which provides strength to nails. Zinc is also required for nail growth.
Salmon, fatty fish, and bone broth are good sources of protein and omega-3 fatty acids, which can promote nail growth and strength. Eggs are another recommended food for nail health, providing vitamin D, biotin, and sulfur.
