Your fingernails can say a lot about your health.
Nail beds constantly produce new nail tissue, and getting enough vitamins, minerals, and other nutrients supports the growth, formation, and strength of new nail cells.
Changes in the appearance, texture, or shape of your nails could signal nutrient deficiencies.
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Available on the App StoreHere are 8 essential vitamins and nutrients to keep your nails healthy.
1. Biotin
Biotin is a B-complex vitamin also known as vitamin B7, coenzyme R, or vitamin H.
It promotes healthy cell growth and aids in the metabolism of protein-building amino acids essential for nail growth.
Biotin-rich foods and supplements may strengthen brittle fingernails. A few small studies support this. One study in 35 people with brittle nails found that 2.5 mg of biotin daily for six weeks to seven months improved symptoms in 63% of participants.1
Deficiency is rare. While there’s no RDA for biotin, the adequate intake for adults is 30 mcg per day.
Biotin is most concentrated in organ meats like liver but is also found in egg yolk, dairy, yeast, salmon, avocado, sweet potato, nuts, seeds, and cauliflower.
Summary: Biotin deficiency is rare, but consuming biotin through foods or supplements may help strengthen brittle nails and improve their growth.
2. Other B vitamins
Other B vitamins are also essential for nail health.
Vitamin B12 plays a role in iron absorption and red blood cell development. Both iron and B12 are necessary for strong, healthy nails.
A B12 deficiency can result in entirely blue nails, bluish-black pigments with wavy longitudinal dark streaks, or brownish pigmentation.
Folate (vitamin B9) is also essential for nail growth and health, contributing to red blood cell formation and new cell development. A folate deficiency can cause pigment changes in your nails, making them rigid and brittle.
To prevent deficiencies, adults need 2.4 mcg of vitamin B12 and 400 mcg of folate daily, though pregnant women need more.
Folate is found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocados. B12 is primarily in animal foods like meat, poultry, fish, eggs, and dairy, though it’s also fortified into some foods and beverages.
Summary: Both vitamin B12 and folate play a role in red blood cell production and oxygen transportation to nail cells. Inadequacies can result in discoloration of your nails.
3. Iron
Iron forms the center of red blood cells, which carry oxygen to every cell in your body — including your nails.
Without enough iron, oxygen doesn’t reach your cells adequately. Since oxygen is needed for healthy nails, iron deficiency or anemia can cause vertical ridges or “spooning” (concave nails).
Iron requirements vary by age and gender. Men need 8 mg daily, while women aged 19–50 need 18 mg. After menopause, women’s needs drop to 8 mg daily.
Your body absorbs iron from animal foods (beef, chicken, fish, eggs) better than from plant foods (leafy greens, peanuts, seeds, beans). However, eating vitamin C-rich foods alongside plant-based iron sources improves absorption.
Suggested read: 12 Healthy Foods That Are High in Iron for Better Health
Summary: Iron is needed to provide your cells with adequate oxygen, which, in turn, is necessary for healthy nails. If you have an iron deficiency, the shape and appearance of your nails can be affected.
4. Magnesium
Magnesium is involved in over 300 reactions in your body, including protein synthesis required for nail growth.
Vertical ridges in your nails may signal a magnesium deficiency. Despite this mineral’s availability, the WHO reports that less than 60% of the US population gets enough.
The RDA is 400–420 mg daily for men and 310–320 mg for women.
Whole grains (especially whole wheat), dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame, and black beans are good sources.
Summary: Adequate magnesium intake is crucial to prevent vertical ridges in your nails. This mineral also helps with protein synthesis and the formation of new nails.
5. Protein
Nails are primarily made of a fibrous structural protein called keratin. This gives nails their strength and resilience, protecting them from damage or stress.
Interestingly, the keratin you see is dead. Nails form from dead cells that your body sheds as new cells push up from underneath.
Eating enough protein is essential for boosting keratin production and creating strong nails. Low protein intake may cause weaker nails.
The RDA for protein is 0.36 grams per pound (0.8 g/kg) of body weight daily — about 55 grams for a 150-lb (68-kg) person. However, the acceptable range allows protein to account for 10–35% of total daily calories.
Protein sources include meat, poultry, fish, eggs, dairy, soy, legumes, beans, lentils, nuts, seeds, and whole grains.
Summary: Adequate protein intake is needed to produce keratin, which is responsible for keeping your nails strong and resilient.
6. Omega-3 fatty acids
Omega-3 fatty acids help lubricate and moisturize your nails, giving them a shiny appearance.
These fatty acids may also reduce inflammation in your nail bed, nourishing the cells that form your nail plate. A lack of omega-3s could contribute to dry, brittle nails.
There’s no RDA for omega-3s, but the adequate intake is 1.6 grams daily for men and 1.1 grams for women.
Fatty fish (salmon, trout, mackerel, tuna, sardines) are top sources. Walnuts, soy, eggs, chia seeds, flaxseeds, and fish or flaxseed oil also provide omega-3s.
Summary: To prevent dry and brittle nails, consume adequate omega-3 fatty acids. They help lubricate your nails, giving them a shiny appearance.
7. Vitamin C
Vitamin C is essential for producing collagen, a protein that gives shape, strength, and integrity to many tissues, including fingernails, hair, and teeth.
A vitamin C deficiency can result in brittle nails and slowed growth.
Your body can’t produce vitamin C, so you need to get it from food. Men require 90 mg daily and women 75 mg.
While citrus fruits (oranges, strawberries, kiwi) are well-known sources, bell peppers, green vegetables, and tomatoes are also very high in vitamin C. Red bell peppers have more than twice the vitamin C of an orange.
Summary: Vitamin C is essential for collagen production, which helps provide strength and integrity to your nails.
8. Zinc
Zinc is required for many reactions in your body, including the growth and division of cells.
Nails are made up of a type of cell that grows and divides rapidly. Because of this fast production, a steady supply of zinc is needed to promote the healthy growth of nails.
Inadequate zinc intake can contribute to a degeneration of your nail plate, causing white spots on your nails.
The recommended dietary allowance for zinc is 11 mg and 8 mg daily for men and women.
Animal proteins like beef, poultry, fish, and eggs are rich sources of zinc. However, soy, chickpeas, black beans, nuts (such as almonds and cashews), and seeds contain it.
Summary: Zinc is required for the healthy growth of your nails. Animal proteins are a great way to consume adequate zinc through your diet, though certain plant foods also pack this mineral.
Supplements vs. food sources
A nutrient-rich diet is the best way to achieve strong, shiny, healthy nails.
While many supplements are marketed for strengthening nails, scientific evidence is limited. So far, biotin supplements are the only type shown to have a possible effect, with clinical trials demonstrating improvements in nail firmness, hardness, and thickness.2
Deficiencies in certain vitamins and minerals can negatively affect nail health. Try to get your nutrients from food first, but supplements can help fill gaps when needed.
Suggested read: Top 5 Best Vitamins for Hair Growth and Healthy Hair
Summary: Consuming various vitamins, minerals, and nutrients through food is the best way to improve and maintain nail health. Under certain circumstances, a supplement may be beneficial, though scientific research is limited.
Summary
While consuming various vitamins, minerals, and nutrients through food contributes to growing and maintaining healthy nails, evidence suggests that supplementing with them may not.
Biotin is the exception, and supplements of this vitamin may help restore brittle nails.
Overall, if you want strong, shiny nails, include a variety of fruits, vegetables, nuts, and seeds in your diet, along with adequate protein and omega-3 fatty acids.
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