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: Protein can be found in animal foods like meat, poultry, fish, eggs and dairy, as well as plant foods, such as 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 can help lubricate and moisturize your nails, giving them a shiny appearance. These fatty acids may also reduce inflammation in your nail bed, which nourishes and promotes the health of cells that give rise to your nail plate. A lack of omega-3 fatty acids could contribute to dry and brittle nails ( 16
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). There is no RDA for omega-3 fatty acids, but the AI is 1.6 grams and 1.1 grams per day for men and women respectively. The AMDR says that up to 1.6% of total calories can come from omega-3s ( 14
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, 15
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). Fatty fish like salmon, trout, mackerel, tuna and sardines top the charts with omega-3s, but they can also be found in walnuts, soy, eggs, chia seeds, flaxseeds and fish and flaxseed oil. Summary To prevent dry and brittle nails, consume adequate omega-3 fatty acids.