Isla Bennett
Strong, healthy nails can be encouraged by consuming the right vitamins, minerals, and micronutrients. Vitamin B7, also known as biotin, is a popular supplement for nail health. It helps form keratin, the main protein that makes up nails, and can improve nail thickness, strength, and resilience. Vitamin B12 deficiencies can also lead to nail discolouration and strange streaks. Vitamin C is another crucial vitamin for nail health, as it assists the body in producing collagen, which lends nails their strength and structure. Other vitamins that support nail health include vitamin A, vitamin E, and folate. While diet is an important source of these vitamins, supplements can also be taken to support nail health.
| Characteristics | Values |
|---|---|
| Vitamin A | Found in carrots, sweet potatoes, spinach, kale, eggs, dairy products, beef, and chicken. |
| Vitamin B7 (Biotin) | Found in meat, eggs, fish, seeds, nuts, avocados, dark leafy greens, and some vegetables. |
| Vitamin B12 | Found in meat, fish, and dairy foods. |
| Vitamin C | Found in red and green bell peppers, orange juice, oranges, grapefruit juice, kiwi, and broccoli. |
| Vitamin E | Found in nuts, seeds, almonds, sunflower seeds, spinach, avocados, and green leafy vegetables. |
| Folate (Vitamin B9) | Found in beef liver, spinach, black-eyed peas, fortified breakfast cereals, asparagus, and brussels sprouts. |
| Iron | Found in red meat, poultry, beans, spinach, and fortified cereals. |
| Zinc | Found in oysters, beef, lamb, pumpkin seeds, and cashews. |
| Omega-3 | Found in fatty fish such as salmon. |
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What You'll Learn
Biotin (vitamin B7)
Biotin, also known as vitamin B7, is a popular supplement for nail health. It is often included in hair, skin, and nail vitamins. Biotin is believed to help improve nail growth and enhance nail strength. It is also thought to prevent nails from becoming brittle.
Biotin's main function in the body is to assist with breaking down food for energy. It helps the body metabolise carbohydrates, fats, and proteins, ensuring it gets all the energy and nutrients it needs. Biotin also promotes healthy cell growth, providing an increased level of amino acids, which are key for nail health.
Biotin is mostly found in meat, eggs, fish, seeds, and nuts. It can also be found in dark leafy greens, beans, and avocados. The bacteria that live naturally in the bowel are also able to produce biotin. Therefore, it is only needed in very small amounts, and a biotin deficiency is rare. However, those with alcoholism, pregnant or breastfeeding women, and people with chronic use of epileptic medications are at a higher risk of deficiency.
If you are at risk of low biotin levels, you may want to consider taking a biotin supplement. The recommended daily allowance for biotin is 30 mcg for adults. According to the NHS, taking 0.9mg or less of biotin per day is unlikely to cause any harm. However, it is important to note that there is limited evidence supporting the role of biotin in nail health, and most of the existing research focuses on small groups.
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Vitamin C
The body cannot make its own vitamin C, which is why supplements and eating the right types of foods, like fruits and vegetables, are important.
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Vitamin E
There has been a successful use of topical vitamin E solution in the treatment of nail changes in yellow nail syndrome.
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Folate (vitamin B9)
Folate, or vitamin B9, is a B-vitamin that helps create healthy red blood cells, which are responsible for carrying oxygen and nutrients to your nail beds. This vitamin is important for nail growth and health by contributing to red blood cell formation and the development of new cells. A deficiency in folate can cause discolouration of your nails and make them rigid, brittle, or prone to breakage.
The recommended daily allowance for folate in adults is 400mcg, and pregnant women have an increased need for this vitamin. Foods rich in folate include beef liver, spinach, black-eyed peas, fortified breakfast cereals, asparagus, and brussels sprouts. If these foods are not to your taste, you may want to consider taking folic acid supplements to ensure optimal nail health.
Folate is also important for nail health when taken in conjunction with other vitamins and minerals. For example, iron composes the centre of red blood cells, which carry oxygen to your organs and every cell in your body, including your nails. Without sufficient iron, oxygen does not get adequately carried to your cells. As oxygen is needed for healthy nails, an iron deficiency or anaemia can lead to vertical ridges in your nails, or your nails may concave or "spoon".
In addition to iron, calcium and folate can also help to keep your nails strong. Foods such as kale, arugula, watercress, spinach, and collards are good sources of both calcium and folate.
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Zinc
- Leukonychia, which is a white discoloration of the nails
- Beau's lines, which are horizontal grooves that traverse the nails
- Inflammation of the cuticles
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Frequently asked questions
Vitamins A, B, C, D, and E, as well as biotin, folate, and zinc, are all important for nail growth.
Foods that contain vitamins that promote nail growth include:
- Salmon
- Meat
- Eggs
- Nuts
- Seeds
- Green leafy vegetables
- Citrus fruits
- Peppers
- Strawberries
- Broccoli
- Dairy products
- Oysters
- Beef
- Lamb
- Pumpkin seeds
- Cashews
The recommended daily intake of each vitamin varies:
- Vitamin C: 90mg for males, 75mg for females, and an additional 35mg if you are a smoker
- Vitamin A: no more than 1.5mg
- Folate: 400mcg
- Biotin: 30 mcg, 0.9mg or less is unlikely to be harmful
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