8 Vitamins and Nutrients for Strong, Healthy Nails

Vitamins and nutrients for healthy nails: nourish your body with these vitamins and minerals, and transform your nails.

How to Get Strong Nails

Your fingernails and toenails cannot lie; they say a great deal about your general health, and just by looking at them, you can discover if certain vitamins and nutrients are missing from your diet. It is important to know what your nails say about your health and fill your body with vitamins and nutrients to make your nails stronger and healthier. The following are vital ingredients that you should combine in your diet for your general health and especially your nail health.

Before you run off to your nearest health food store to get supplements, it is important to consult a doctor if you suspect health issues that you may have. A professional will be able to assess problems that you may be experiencing by looking at your nails and running tests, so if you think that something bigger may be going on, see a medical doctor first. To discover which foods contain the vitamins and nutrients your nails need, click HERE.


Iron is an important part of red blood vessels, and it is located at the center of these cells. The role of iron is to deliver oxygen to tissues and organs throughout the body, and that includes your nails. When you do not get enough iron in your diet, your nails will develop ridges and may even be concave. So, if you want healthy nails, you should get18 mg of iron per day.

Biotin and other B vitamins

Biotin, AKA vitamin H, B7, and coenzyme is responsible for healthy nail growth; it helps metabolize protein-building amino acids that your nails need to grow strong. In addition to biotin, your nails also need sufficient amounts of other B group vitamins – vitamin B12 and vitamin B9 (folate). The amount of B12 required per day for adults is 2.4 mcg, and with folate, it is400 mcg per day. Again, you need to get blood tests to discover if you are lacking biotin and vitamin B, and if so – you can take supplements to fill what is lacking in your body or change your diet.

Vitamins for Nails


Your fingernails and toenails are mostly made up of Keratin – a fibrous structural protein, so you need enough protein in your diet to make your nails strong. According to the RDA, an adult needs 0.36 grams of protein per pound of body weight. In total protein should make up 10–35% of your total daily calorie intake, so make sure your load up on your proteins.


While Magnesium is talked about less than proteins, it is responsible for more than 300 bodily reactions! With nails, Magnesium is involved in protein synthesis, which is, as you remember, a key part of the nail structure. To have healthy nails, you need to get 400-420 mg of Magnesium per day for men, and 310–320 mg per day for women.

Nutrients for Nails


Zinc is a vital nutrient that takes part in cell growth and cell division. Your nail cells grow and divide rapidly, so they need Zinc to grow properly. When you do not consume enough Zinc, your nails begin to degenerate, and they develop white spots. If you notice such spots on your fingernails, make sure you get enough Zinc, which is 11 mg per day for men and 8 mg per day for women.


Many people confuse folic acid with folate, and it is important to distinguish between the two. Folate is naturally occurring in nature, and among other things – it helps oxygenate the blood. If you have pale nails, adding more folate to your diet will help with the issue.

Vitamin C

Collagen is a protein that makes up many body tissues, and it gives them their strength and shape. Collagen is found in nails, teeth, and hair, and when you do not have enough of it – your nails will become brittle. Vitamin C has a vital part in the production of Collagen, so you need it to have strong nails. The body does not produce Vitamin C on its own, so you need to consume it in your diet in sufficient amounts: 90 mg per day for men and 75 mg per day for women.

Vitamins and Nutrients for Nails

Omega-3 Fatty Acids

Ever wonder how your nails get their shine? The answer is from Omega-3 fatty acids that moisturize and lubricate nails. Like Vitamin C, the body does not produce Omega-3 fatty acids, so you need to get them from outer sources. When the body does not get enough of these fatty acids, your nails will become brittle and they will lose their shine. There is no RDA guideline for the amount of Omega-3 fatty acids that you should consume daily, but there is an AI guideline: 1.6 grams per day for men and 1.1 grams per day for women.

Strong nails: a few more tips

There are a few more things you can do to get strong nails: first, avoid frequent exposure to water. If your hands are constantly wet, your nails will become weaker and they will split. Also, if you use nail polish often or apply acrylics, you should take it down a notch. Chemicals in nail polish, nail polish remover, and nail glue weaken your nails and cause them to break.

Using a lanolin-based hand lotion can also help you make your nails healthier and stronger. It will soften your cuticles and nourish your nails, which will make them look better. Prefer the more natural and clean brands that contain natural ingredients, and not the ones with artificial additives that can further damage your nails.

And lastly, you should use a nail care kit that has a quality cuticle conditioner. A nail kit like this will restore your nails' health, and you will see results shortly after use.  

Your nail health is affected by what you consume in your diet, and when you do not get enough of the vital vitamins and nutrients covered here, your nails will show the effects. To get strong and healthy nails, make sure you get whatever your body needs, and if you suspect that something is off with your health, consult your physician.

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