With the colder weather approaching we need to be more mindful of taking care of our hands. Harsh weather is not the only thing that actually affects the quality of our nails. You would be surprised how much what we take in affects the health of our nails. There is so much that your nails alone can say about your health. If you’re noticing drastic differences in your nails, you might be lacking in necessary vitamins.
So with that in mind, here are the top 7 vitamins you need to take for healthy nails.
Biotin is one of the most important vitamins to take for hair and nail health. If you have brittle nails, biotin is proven especially beneficial. Other important B-vitamins are B12 and B9. B12 is important for iron absorption. If you notice that your nails appear almost blue, it means that you might be lacking in B12. B9 helps with red blood cell formation which is important for nail growth.
Iron carries oxygen to every cell in your body as well as every organ. Iron deficiency may lead to vertical nail ridges and your nails being easily bent. The recommendation of iron intake for men is 8 mg per day, while for women aged 19–50, the requirement is 18 mg per day. You may find iron in meat-based foods but a good intake of Vitamin C can also help with absorbing iron.
Magnesium is very helpful for nail growth. A lack of this mineral may cause visible vertical nail ridges. The dose recommended is 400-420 mg for men and 310–320 mg per day for women.
Protein is important for your overall health and a lack of it may cause weaker nails. Your nails are made from keratin and having enough protein in your diet is important for boosting keratin production as well as creating strong nails.
Zinc is essential to promote healthy nail growth. You may notice that you’re lacking in Zinc if your nails have visible white spots.
6. Vitamin C
Vitamin C has many health benefits. It helps with production of collagen, and is important for hair and teeth health as well as your nail health. Lack of Vitamin C causes brittle nails and slows down nail growth.
7. Omega-3 Fatty Acids
If you notice that your nails are dry and brittle, you may be lacking in Omega-3 Fatty Acids. Taking supplements with Omega-3 Fatty Acids is essential in keeping your nails healthy and rejuvenated and can also be found in fatty foods like fish, eggs, and walnuts.
There’s only so much we can do externally to keep our nails happy and healthy. Sometimes our nails appear unhealthy from toxic polishes and gel but they can also appear unhealthy because of issues in our health. It is what we take in and give our bodies that’s most important. Taking the vitamins listed as supplements is probably the most practical but most of them can be taken through food. If you’re interested in learning more about what foods you should eat for strong and healthy nails, read our 10 Things to Eat For Strong Nails.