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: 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 ( 18
Trusted Source
). Inadequate zinc intake can contribute to a degeneration of your nail plate, causing the appearance of white spots on your nails ( 18
Trusted Source
, 20
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). The RDA for zinc is 11 mg and 8 mg per day for men and women respectively ( 9
Trusted Source
). 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 also 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 pack this mineral as well. Supplements vs Food Sources
A nutrient-rich diet is likely the best way to achieve strong, shiny, healthy nails.