To find the best vitamins for your nails, you need a more comprehensive understanding of your overall health, especially checking for vitamin deficiency. “Deficiencies in vitamins such as iron, zinc, biotin and B vitamins, as well as low levels of iron can be shown on the nails,” said Dr. Nussbaum. Take a look at the ingredients you should consider.
Biotin
Biotin (also known as vitamin B7) is probably the most popular ingredient, and its hair and nail health support is a water-soluble B vitamin that helps convert nutrients into energy in the body. “It supports keratin production, which is the key structural protein in the nails,” Fazio said. “Low levels of biotin, while rare, are associated with fragile nails.” Although biotin supplements are generally considered safe, it is important to know that they can affect blood test results, especially laboratory tests for thyroid problems. “Although many nail experts use to recommend biotin for fragile nails, many data have been reanalysed, and we are now questioning the efficacy of this vitamin B coenzyme for nail health,” Dr. Stern said. The FDA warned in 2017 that excessive biotin consumption may lead to incorrect laboratory results.
protein
Protein is essential for overall nail health. “Nails are made up mostly of protein, so if you are going to eat enough protein, then a specific diet cannot benefit your nails.” To improve your nails, Dr. Stern recommends generally focusing on protein intake because “keratin, which is composed of your nails, is protein-derived.”
collagen
“Collagen is a protein that imparts shape and strength to tissues,” said Dr. Nussbaum. “This is a component of nails, hair and teeth.” Fazio recommends hydrolyzed collagen peptides (types I and III) as the most effective form of supplementation. “Your body needs a full range of amino acids to build nails and collagen works best when your overall protein intake is enough.”
Vitamin C
Vitamin C is a waterproof antioxidant that protects cells from oxidative stress and damage. “This is crucial for collagen synthesis, which helps maintain skin elasticity, hair structure and nail strength,” Fazio said. “This also helps iron absorption.”
Zinc
A necessary micronutrient and trace mineral is “used in over 300 metalloenzyme reactions, as well as over 2,000 transcription factors that are needed to regulate lipids, proteins and nucleic acid metabolism and gene transcription,” said Dr. Stern. This means it is key to cell repair, growth and inflammation control. “Insufficient zinc intake can lead to degeneration of the nail plate or something called “Beau’s Lines” which are horizontal grooves in the nails,” Dr. Nussbaum said.
iron
Iron is an essential mineral. “It supports the production of red blood cells and the delivery of oxygen to tissues including nails,” Fazio said. “Iron deficiency is a common cause of hair loss, dull skin, pale or discolored nails.” Iron deficiency or anemia is common, and nails may be a sign. Dr. Nussbaum added: “Iron deficiency may help with vertical ridges, brittleness or spoon-shaped nails.”
