The Best Vitamins for Healthy Nails

Do you have strong nails with a natural luster and healthy cuticles, or brittle, peeling ones that you would rather keep hidden under coats of nail polish? If your nails are not up to par in terms of strength and beauty, then you may want to take a look at your nutritional intake. Often a lackluster appearance is the first sign of nutritional deficiencies. Are you getting enough vitamins for healthy nails? What can you do to boost nutrition for nail health?

The B Vitamins for Beauty

The whole B-complex of vitamins is essential for healthy nails. These nutrients work together to maintain lovely hair, skin and nails, as well as to support digestion, circulation and brain function. Biotin in particular is crucial, aiding in cell growth and the utilization of other B vitamins. A deficiency, which is more common as the body ages and nutrients are not as readily absorbed, can cause dry, brittle nails.

How to make sure you are getting enough of these beauty vitamins for healthy nails? Eat plenty of good food sources. Egg yolks, wheat germ, soy beans and whole grains are great choices. Supplements can help, although you should always talk to your doctor before taking. According to a study published in the Journal of Drugs and Dermatology in 2007, a daily supplemental dose of biotin, as well as silicon, can effectively treat brittle nail syndrome.

Silicon and Beautiful Nails

Silicon is one of the most abundant elements on the planet. Much of our body consists of this vital mineral, which is found wherever there is connective tissue – in bone, hair, skin and nails. As the body’s stores of silicon deplete as we age, collagen production slows down and connective tissue becomes weaker. This can contribute to weaker bones, brittle nails, looser skin and drier hair.

You can take silicon or silica supplements for nail health. For optimal utilization, a healthy diet is best. Eat lots of brown rice, whole oats, soy, bell peppers, beets and green leafy vegetables to support healthy nails.

Zinc and Vitamin C

These two nutrients are also essential to collagen production, and healthy nails. A zinc deficiency can cause thin, peeling nails. A lack of vitamin C can manifest in peeling skin around the nails. They are also necessary for keeping your immune system strong. If you are prone to infections and you suffer from nail problems, be sure to look at your zinc and vitamin C intake.

Zinc is one mineral you don’t want in excess, so opt for food sources unless your doctor recommends supplements. This means eat your lima beans! Other good sources include egg yolks, fish, meat, mushrooms and sunflower seeds. You can supplement with vitamin C, but make sure you are also eating lots of berries, green veggies, peppers and citrus for this important vitamin for healthy nails.

Give your nails a boost of nutrition with these key vitamins and minerals. With time you will have lovely, healthy nails and cuticles. You’ll probably notice an improvement in skin and hair health as well!

References

Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).