You found our guide to vitamins for health nails!

If your nails are brittle, weak, or growing slower than usual, your body might be lacking key nutrients. Nail health is often a reflection of your overall wellness, and the right combination of vitamins and minerals can make a noticeable difference in the strength, texture, and growth of your nails.

Interested in more tips for healthy nails? Check out, Tips for Keeping Nails Healthy for Gel Polish Lovers.

This article includes:

• Vitamins for healthy nails
• Nutrients for nail health
• Biotin for nails
• Hair skin nails supplements
• Signs of vitamin deficiency in nails

Let’s get into it!

7 Vitamins You Should Be Taking For Healthy Nails

In this guide, we’ll cover the top 7 vitamins for strong nails, including why they matter, how to get them, and signs that your body might be running low.

1. Biotin

Biotin is one of the most recommended vitamins for improving nail strength and reducing brittleness. It supports keratin production, which is the protein that makes up nails, hair, and skin.

• Signs of deficiency: Brittle, thin nails that split easily
• Sources: Eggs, almonds, sweet potatoes, spinach, biotin supplements
• Bonus: Vitamins B12 and B9 (folate) also play key roles—B12 supports iron absorption, while B9 promotes red blood cell formation, both crucial for nail growth.

Learn more about Biotin.

2. Iron

Iron plays a vital role in transporting oxygen to cells, including nail beds. A deficiency can cause nails to appear pale, develop vertical ridges, or become concave.

• Signs of deficiency: Spoon-shaped nails, weak or thin nails
• Sources: Red meat, lentils, tofu, spinach, fortified cereals
• Tip: Pair iron-rich foods with Vitamin C for better absorption.

Learn more about Iron.

3. Magnesium

Magnesium is essential for protein synthesis, which affects keratin growth. Without enough magnesium, nails may develop vertical ridges and grow more slowly.

• Signs of deficiency: Vertical ridges, slow nail growth
• Sources: Dark leafy greens, nuts, seeds, whole grains
• Recommended intake: 310–320 mg/day for women, 400–420 mg/day for men

Learn more about Magnesium.

4. Protein

Your nails are made of keratin, a type of structural protein. A diet low in protein may lead to weaker nails and slower growth.

• Signs of deficiency: Fragile or slow-growing nails
• Sources: Lean meats, eggs, dairy, legumes, soy products
• Tip: Focus on complete proteins for the best results.

Learn more about Protein.

5. Zinc

Zinc is necessary for cell regeneration and immune support, which affects nail tissue development. Deficiency can lead to white spots or poor nail structure.

• Signs of deficiency: White spots on nails, soft nail texture
• Sources: Pumpkin seeds, chickpeas, nuts, whole grains, oysters

Learn more about Zinc.

6. Vitamin C

Vitamin C is a powerful antioxidant that supports collagen production, helping to keep nails strong and flexible.

• Signs of deficiency: Brittle nails, slow nail growth
• Sources: Citrus fruits, strawberries, bell peppers, broccoli
• Bonus: Enhances iron absorption from plant-based foods.

Learn more about Vitamin C.

7. Omega-3 Fatty Acids

If your nails are dry, brittle, or prone to splitting, you might be low in omega-3 fatty acids. These healthy fats keep nails moisturized and nourished.

• Signs of deficiency: Dry, cracked, or splitting nails
• Sources: Salmon, flaxseeds, walnuts, chia seeds, omega-3 supplements

Learn more about Omega-3 Fatty Acids.

Final Thoughts

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. It’s important to remember that every body reacts differently, so what works for one may not work for another. Always consult with your healthcare provider before making any changes to your diet and routine.

Interested in learning more about what foods you should eat for strong and healthy nails? Check out Best Foods for Strong, Healthy Nails.