Body + Mind is reader-supported. We may earn an affiliate commission when you buy through some of the links on our site.
Dry, brittle nails aren’t the most attractive feature – but that’s not the only cause for concern. Our nails can tell us a lot about our health overall. If yours aren’t shiny or strong, you probably lack a few key nutrients.
Here are some fundamental vitamins for healthy nails so that you can look and feel beautiful!
Our nails grow when our nail beds reproduce to create new cells through blood vessels. If your body lacks a specific vitamin, those cells won’t grow correctly. As a result, you experience cracked nails. Other elements, like cold weather and old age, may contribute as well.
In any case, it’s important to consider the cause before you seek out a solution. Sometimes, brittle nails allude to a deeper health issue. If these nutrients don’t work for you, contact your dermatologist so that they can take a more in-depth look.
As you know, protein provides many terrific benefits. It also supplies keratin, which your nails use to grow. Keratin prevents breakage, so when you consume enough, you notice several crucial differences. If you don’t eat a lot of protein, you could notice weaker nails. Therefore, it’s necessary to up your intake!
Try to consume more meat and dairy, like chicken, turkey, eggs and milk. If you don’t consume those products, opt for beans, nuts and other plant-based alternatives.
For years, people have sworn by biotin supplements for nail and hair growth. It’s a B-complex vitamin that supports healthy cell regeneration – a must for strong nails! Though you may not experience a biotin deficiency, it’s possible to take gummies or pills as a way to restore dry nails.
You can also consume biotin through various healthy foods, like eggs, mushrooms and cheeses. If you rely on other medication, be sure to talk to your doctor before you try any biotin supplements, as it may interfere.
It’s not uncommon to suffer from an iron deficiency. When your body lacks this nutrient, it’s difficult for cells to receive a decent amount of oxygen. As a result, your nails can’t reconstruct themselves correctly. If you suspect you require more iron, discuss solutions with your doctor. You may need to take a prescribed medication.
Otherwise, try to eat more iron-rich foods, like meat and dairy products. Dark green vegetables, like kale and spinach, contain plenty of iron as well.
Aside from its well-known advantages, vitamin C creates collagen, which generates the connective tissues within mammals. Essentially, vitamin C helps to repair wounds throughout the body. When your nails feel dry and cracked, an additional dosage can make an impact.
It’s easy to overindulge when it comes to vitamin C, so try to stick with citrus fruits and green vegetables rather than supplements. Our systems can’t build vitamin C naturally – it’s essential to make sure that you consume the correct amount every day.
Known as BCAAs, branched-chain amino acids assist with tissue repair. They’re also a central part of protein structures – an important factor for renewed and strengthened nails. These amino acids don’t exist within our bodies, so it’s necessary to add them to your daily diet.
Like other vitamins for healthy nails, you can find BCAAs as supplements or within meals. Most commonly, these foods offer protein, so it’s possible to tackle two problems at once. Try a smoothie with protein powder for an extra boost.
If your nails create ridges, your body doesn’t have enough magnesium. This mineral, like amino acids, helps to generate protein – which makes a huge difference for nail strength! Most people don’t consume enough magnesium, but it’s easy to hit those requirements.
Like with the rest of these vitamins, it’s essential to opt for foods before you take a supplement. For instance, you can obtain 20% of your daily magnesium needs through an ounce of almonds. Try whole grains and leafy greens as well.
If your nails feel weak or cracked, discover these vitamins and minerals. Soon, you’ll achieve healthy, strong nails.
