Consuming the right vitamins and minerals is crucial to helping your body—from your brain all the way to your fingernails and toenails—function properly. If you’ve noticed that your nails are looking brittle or dull, it may be a sign that you need to start incorporating foods that contain the right vitamins for nails into your diet.
Meet the experts: Bree Phillips, M.S., R.D., is a registered dietitian at UCSF Health. Brynna Connor, M.D., is a board-certified family medicine physician and healthcare ambassador at NorthwestPharmacy.com.
“As with your skin, your nails can indicate potential underlying health issues,” says Brynna Connor, M.D., a board-certified family medicine physician. “Changes in nail color, hang nails, white streaks and/or white spots, brittle, thin nails, spoon-shaped nails, and yellow horizontal lines are all things to note,” she says. “Although not always, there are instances in which any of the aforementioned nail conditions can be related to other health issues, such as fungal infections and even serious health problems like heart disease, cirrhosis of the liver, kidney disease, and even melanoma.” You should see your doctor if you notice anything unusual about your nails.
If a patient is looking to improve their nail health, she generally recommends addressing potential deficiencies through diet before trying supplements. “Supplements typically isolate the specific vitamin or mineral,” she says. “Vitamins and minerals from whole foods are also more bioavailable [meaning the body may be better able to absorb and utilize the nutrients] than those ingested as supplements,” she says.
However, she also notes that there are situations in which a vitamin or mineral supplement may be beneficial if someone isn’t getting sufficient nutrients from their diet alone. People with illnesses that impact the body’s ability to absorb nutrients—like Crohn’s or celiac disease—or people who follow a vegan or vegetarian diet may want to consider addressing nutritional needs with supplements. “It’s important to consult with your doctor before starting any vitamin or mineral supplement to be sure that it’s meeting your specific nutritional needs and that there aren’t any potential contraindications with other medications,” she says.
A healthcare provider may suggest blood work and/or other tests to confirm if you’re deficient in particular nutrients and could benefit from certain supplements. And always look for third party-tested supplements from reputable brands.
Here are some of the vitamins and nutrients, that are found in foods and supplements, that will help your nails look their best.
Biotin
“Biotin is essential for the production of keratin, the protein that makes up nails,” says Bree Phillips, M.S., R.D., registered dietitian at UCSF Health. “A deficiency may lead to brittle, weak nails.” Other signs of biotin deficiency can include hair loss and skin rashes.
In a review of scientific articles published in 2017 researchers concluded that treatment of nail conditions, including brittle nails, with biotin delivered “promising results.” However, they also note that further larger clinical trials are needed to determine efficacy and optimal dosing.
There is no recommended daily allowance for biotin, but adequate intake, according to the National Institutes of Health is 30 micrograms for women 19 and older, or 35 micrograms if you’re lactating. Phillips says that biotin can be found in egg yolks, organ meats, dairy products, salmon, avocado, and nuts. She also notes that many so-called nail supplements contain biotin.
Iron
Phillips explains that iron helps transport oxygen to the nail matrix, which may help with growth. “Iron deficiency may cause brittle or concave-shaped nails (known as koilonychia) or vertical ridges,” she says.
The recommended daily amount of iron varies depending on age and gender. For women between 19 and 50 years old, 18 milligrams per day is recommended. For women 51 and older, the recommended daily amount of iron is 8 milligrams. Pregnancy and lactation can also affect the amount of iron your body needs.
“Iron is best absorbed from meat and other animal foods but can also be found in dark leafy greens, legumes, or fortified grains,” says Phillips. “Pairing iron[-rich] foods with foods rich in vitamin C may help increase the absorption of iron, plus vitamin C can also be great for nail health because it plays a role in collagen production, which helps strengthen tissues.”
Vitamin B12
According to Phillips, vitamin B12 plays an important role in red blood cell production. These cells carry oxygen to tissues, including the nails. A scientific review of B12 published in 2015 confirms that vitamin B12 has a complex relationship with skin and nail health.Specifically, Phillips notes it can cause brittleness or ridges in the nail.
What should you eat to ensure you’re getting enough of this vitamin? “Foods rich in vitamin B12 include meat, fish, dairy, nutritional yeast, and fortified plant-based alternatives,” says Phillips. For people 14 and older, the recommended dietary allowance for B12 is 2.4 micrograms. Pregnant women should get 2.6 micrograms and lactating women should get 2.8 micrograms.
Zinc
“A Zinc deficiency can cause issues with nail health such as white spots, slowed growth, and/or nail thinning, while sufficient amounts of zinc help to support strong, healthy nails,” says Dr. Connor.
The recommended daily amount of zinc is eight milligrams for women if they’re 19 or older (or 11 or 12 milligrams if they're pregnant or lactating). Foods high in zinc include red meat, poultry, wheat germ, seeds, nuts, cashews, and almonds.
Magnesium
Magnesium may help manage stress and improve bone health and sleep, among other benefits. It also plays a role in the health of your nails. One of the reactions that happens in your body with the help of magnesium is protein synthesis. This process produces keratin, the main protein that makes up your nails, Phillips says. The recommended dietary allowance for magnesium intake in women 31 and older is 320 milligrams per day, and more if you’re pregnant or lactating.
According to the National Institutes of Health, good sources of magnesium include legumes, nuts, seeds, whole grains, and green leafy vegetables like spinach.
Vitamin C
Vitamin C serves as an antioxidant and is essential for your body’s collagen production. Collagen helps with the growth of hair, teeth, and yes, nails.
Which foods are high in vitamin C? Citrus fruits, tomatoes, potatoes, red and green peppers, broccoli, and strawberries are all good sources of this vitamin. Women 19 and older should get 75 milligrams per day, according to the National Institutes of Health. Pregnant women should get 85 milligrams per day and women who are lactating should get 120 milligrams per day.
Calcium
One symptom of low calcium levels can be dry, broken, or brittle nails. In addition to keeping your nails strong, calcium plays a crucial role in your nerve, muscle, and hormone health, so it’s essential to ensure you’re getting enough of it. And unfortunately, many people aren’t: Most Americans don’t get enough calcium after childhood, Isabel Maples, M.Ed., R.D.N., spokesperson for the Academy of Nutrition and Dietetics, previously told Prevention.
Most adults need 1,000 to 1,200 milligrams per day, depending on age and other factors. Good sources of calcium include leafy greens like kale and collard greens, yogurt, broccoli, canned seafood, and cottage cheese.
Vitamin E
“A potent antioxidant, vitamin E helps protect the nails from oxidative stress and environmental damage, while also improving blood circulation to the nail bed, which can help to enhance nail growth,” explains Dr. Connor. It can also help with moisture retention, which can help prevent nails from becoming dry and brittle. It’s recommended for women 14 and older to get 15 milligrams of vitamin E daily, and more if they’re lactating.
Foods high in vitamin E include nuts, seeds, green leafy vegetables, fortified cereals, and vegetable oils.
Should you take supplements for nail health?
“Whenever possible, it’s best to get nutrients from food rather than supplements,” reiterates Phillips. “Whole foods provide a mix of vitamins, minerals, and macronutrients that benefit both nail health and overall health. However, supplements can be helpful for treating deficiencies or filling gaps for those who do not meet their needs through diet alone.” Again, though, you’ll want to talk to your doctor before starting a new supplement.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
