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
Biotin is a B-complex vitamin, also known as vitamin B7, coenzyme R and vitamin H.
It promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. Biotin-rich foods and supplements may help strengthen your brittle fingernails. A few small studies support biotin supplement use to that effect ( 1
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, 2
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, 3
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). One study in 35 people with brittle fingernails found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms in 63% of participants ( 2
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). Deficiency in this vitamin is rare, and while there is no Recommended Dietary Allowance (RDA) for biotin, the Adequate Intake (AI) recommendation for adults has been set at 30 mcg per day ( 4
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). 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.