Title: Top 8 Vitamins and Nutrients for Healthy, Strong Nails
Headings: Top 8 Vitamins and Nutrients for Healthy, Strong Nails
Nutrition
Top 8 Vitamins and Nutrients for Healthy, Strong Nails
1. Biotin
2. Other B Vitamins
3. Iron
4. Magnesium
5. Protein
6. Omega-3 Fatty Acids
7. Vitamin C
8. Zinc
Supplements vs Food Sources
The Bottom Line

Content: Biotin is most concentrated in organ meats such as liver, but can also be found in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds and even 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 important for nail health. Vitamin B12 plays a role in iron absorption, as well as the development of red blood cells. Both iron and B12 are necessary for keeping nails strong and healthy. A deficiency in vitamin B12 can result in entirely blue nails, bluish-black pigments with wavy longitudinal dark streaks and brownish pigmentation ( 5
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, 6
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). Likewise, folate, or vitamin B9, 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 a pigment change in your nails and make them rigid and brittle ( 7
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). To prevent deficiencies, adults require 2.4 mcg of vitamin B12 and 400 mcg of folate per day, though pregnant women have an increased need ( 4
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).