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: 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. They help lubricate your nails, giving them a shiny appearance. 7. Vitamin C
Vitamin C is essential for the production of collagen, a protein that gives shape, strength and integrity to many tissues and is the building block of fingernails, hair and teeth ( 17
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). A deficiency in vitamin C can result in brittle nails, as well as slowed nail growth ( 18
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). Vitamin C is an essential nutrient and cannot be produced by your body.