Noah Sinclair
Biotin is a widely recommended supplement for strengthening nails and promoting growth. However, scientific evidence supporting this claim is limited. Biotin is most effective for individuals with a biotin deficiency, which is rare as most people obtain sufficient amounts from their diet. Other vitamins and minerals that contribute to nail health include vitamin B12, iron, collagen, zinc, and omega-3 fatty acids. Consuming a nutrient-rich diet with a variety of fruits, vegetables, nuts, seeds, and adequate protein is the best way to achieve strong and healthy nails.
| Characteristics | Values |
|---|---|
| Vitamins besides biotin that help nails grow | Vitamin B12, zinc, iron |
| Vitamins that don't help nails grow | Vitamin C |
| Biotin deficiency symptoms | Dry, brittle nails or thinning hair |
| Biotin-rich foods | Organ meats (like liver), eggs, salmon, pork, beef, seeds, nuts, sweet potatoes, avocado, dairy products, yeast, and cauliflower |
| Daily biotin intake recommendation | 30 micrograms (mcg) |
| Time to see results from biotin supplements | 4 to 6 months |
| Other ways to improve nail health | Consume a nutrient-rich diet with adequate protein and omega-3 fatty acids; use protein polishes to address flaky nails |
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What You'll Learn
Zinc and selenium
While biotin is often associated with nail growth, other vitamins and minerals can also contribute to healthy nails. Zinc, for example, is an essential micronutrient that supports nail growth and overall nail health. It does so by catalyzing enzymes, enabling gene expression, and promoting protein folding. A deficiency in zinc can lead to slowed nail growth, brittle nails, and even nail loss. Therefore, ensuring adequate zinc intake through diet or supplements can promote healthy and strong nails.
Zinc-rich foods include animal proteins such as beef, poultry, fish, and eggs. For those following a plant-based diet, soy, chickpeas, black beans, nuts (like almonds and cashews), and seeds are excellent sources of zinc. Additionally, whole grains provide a good amount of zinc and can be a suitable option for those consuming plant-based or animal-based diets.
Selenium is another trace element that has been linked to nail health, particularly in children. Studies have shown that low concentrations of selenium and zinc in children's nails are associated with an increased prevalence of asthma. While the focus is on childhood health, this correlation highlights the importance of maintaining adequate levels of selenium and zinc for overall well-being, which likely includes nail health throughout life.
Although less commonly discussed than biotin or zinc, selenium and zinc both play important roles in maintaining overall health and well-being, which likely extends to supporting nail growth and strength. While there is less direct evidence of their impact on nails specifically, ensuring adequate intake of these minerals through a balanced diet or targeted supplementation may indirectly support nail health as part of overall wellness.
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Vitamin B12
A vitamin B12 deficiency can cause nail discolouration. Nails might turn brown-grey, bluish, or bluish-black with wavy longitudinal dark streaks and brownish pigmentation. This is because the lack of B12 results in inadequate oxygen transportation to the nail cells. Blue nails could mean your nails aren't getting enough oxygen.
Supplementation is the best treatment for vitamin B12 deficiency. High oral doses of vitamin B12 (1000–2000 mcg) are as effective as vitamin B12 injections to optimise blood levels of B12. However, B12 requires many steps for absorption, and poor absorption is a common issue.
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Iron
The recommended daily intake of iron varies depending on age and gender. For men, the recommended amount is 8 mg per day, while for women aged 19-50, the recommendation is 18 mg per day. After menopause, women's iron needs decrease to 8 mg per day, similar to men.
It is important to note that taking iron supplements should be approached with caution. While iron supplements can be beneficial for those with an iron deficiency, it is dangerous to take them if your iron levels are already within a healthy range. Therefore, it is advisable to consult a healthcare professional and get a blood test to check for any deficiencies before taking iron supplements.
Food sources rich in iron include lean red meat, lentils, soybeans, beef, chicken, fish, and eggs. Consuming vitamin C-rich foods alongside plant-based iron sources can enhance iron absorption.
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Collagen
One study, a single-center trial, involved 25 participants taking 2.5g of specific bioactive collagen peptides (BCP) once daily for 24 weeks, followed by a 4-week break. The results indicated that collagen supplementation increased nail growth rate and reduced the frequency of cracked and/or chipped nails. Additionally, the participants' nails showed improvement in terms of surface roughness, raggedness, and peeling, which are common symptoms of brittle nail syndrome.
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Vitamin C
In addition to its benefits for nail health, vitamin C is also crucial for maintaining healthy skin and hair. It helps protect cells from damage caused by free radicals and supports the immune system, which can indirectly affect nail health.
While vitamin C is generally obtained from dietary sources, some people may choose to supplement their intake with vitamin C tablets or powders. However, it is always best to consult with a healthcare professional before starting any new supplement regimen.
Overall, vitamin C plays an important role in nail health by supporting collagen production and iron absorption, contributing to strong and healthy nails.
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Frequently asked questions
There is limited evidence that biotin helps with nail growth, except in cases where there is a biotin deficiency. However, other vitamins and minerals that may help nails grow include vitamin B12, iron, zinc, collagen, vitamin C, and omega-3 fatty acids.
Biotin is most commonly found in organ meats, such as liver. It is also present in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds, and cauliflower.
Dry, brittle nails can be a sign of biotin deficiency. However, it is rare for healthy individuals to have a biotin deficiency since it is commonly found in many foods.
