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: Top 8 Vitamins and Nutrients for Healthy, Strong Nails
Nutrition
Evidence Based
Top 8 Vitamins and Nutrients for Healthy, Strong Nails
Written by Amy Goodson, MS, RD, CSSD, LD on July 18, 2018
Your fingernails can say a lot about your health. Nail beds constantly give rise to nail tissue, and adequate vitamin, mineral and nutrient intakes help support the growth, formation and strength of new nail cells. A change in the appearance, texture or shape of your nails could indicate nutrient deficiencies. Here are the 8 most important vitamins and nutrients to keep your nails healthy. 1. 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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).