Nutritional Recommendations for Nail Health

Having strong, healthy, and shiny nails is important not only for aesthetic reasons but also as an indicator of overall health. Our nails are natural indicators that visibly reflect the balance of vitamins, minerals, and proteins in our bodies. Nail breakage, thinning, slow growth, or the appearance of vertical ridges can be signs of nutritional deficiencies or other health issues.

So, how should we eat to protect and support nail health? Which vitamins and minerals strengthen the nails? In this article, drawing on the valuable insights of expert dietitians, we examine in detail the foods, supplements, and lifestyle habits that support nail health.

Causes of Nail Problems

The most common causes of nail health deterioration include:

• Inadequate and unbalanced nutrition
  
• Sudden and significant weight loss
  
• Intense dieting processes
  
• Stress and sleep disorders
  
• Deficiencies in vitamins such as iron, zinc, biotin, and B12
  
• Hormonal imbalances
  
• Excessive contact with chemicals (acetone, detergents, etc.)
  
• Frequent manicures and pedicures
  
• Fungal or bacterial infections
  

When the body doesn’t receive enough of the essential nutrients it needs, the nails are often the first to show signs. This is because nails are living tissues that continuously renew and develop with a protein called keratin. Therefore, they need support both internally (nutrition) and externally (care).

Essential Vitamins and Minerals for Nail Health

The vitamins and minerals you need to consume in a balanced way for nail health include:

Biotin (Vitamin B7)

Biotin is one of the most important vitamins that supports keratin production and enhances nail resilience. When deficient, nails become brittle, thin, and grow slowly. Biotin intake is especially important during dieting periods. Egg yolk, almonds, whole grains, and legumes are rich sources of biotin.

Zinc

Zinc protects the nail bed and supports tissue repair. It serves as a natural defense against hair and nail loss. Red meat, pumpkin seeds, nuts, and seafood are good sources of zinc.

Iron

Iron deficiency can cause white spots, spoon-shaped deformations, and ridging on the nails. Red meat, liver, and dark green leafy vegetables such as spinach are rich in iron.

Vitamin B12

Vertical ridges, yellowing, and dryness of the nails are often a result of B12 deficiency. Lack of this vitamin also affects the nervous and circulatory systems.

Keratin

The main building block of nails, keratin is synthesized from a protein-rich diet and sulfur-containing amino acids. Vegetables like onions, garlic, and leeks are particularly valuable in this process.

List of Foods That Benefit Nail Health

Here are some powerful nail-friendly foods you can add to your daily diet.

Almonds: A source of vitamin E and biotin.

Salmon: Contains omega-3 and B12.

Garlic: Boosts keratin production.

Milk: A source of calcium.

These foods support not only nail health but also the skin, hair, and immune system.

When Is Supplementation Necessary for Nail Health?

Sometimes, despite proper nutrition, the body may not store enough of the required vitamins and minerals. Supplementation may be needed especially for:

• People on chronic diets
  
• Those who experience sudden weight loss
  
• Individuals who exercise intensely
  
• People with absorption issues
  
• Those with irregular sleep or under high stress
  

In such cases, commonly recommended supplements include:

• Capsules containing biotin
  
• Combined zinc + biotin products
  
• Vitamin supplements
  
• Mineral supplements
  

How Should Nail Care Be Done?

External care is just as important as nutrition. To protect against external factors that negatively affect nail health, pay attention to the following:

• Reduce the use of acetone and nail polish removers whenever possible.
  
• Use moisturizing hand and nail cream daily.
  
• Limit manicure frequency; ensure it’s done in hygienic environments with sterilized tools.
  
• Be gentle when buffing or filing the nail surface.
  
• Make a habit of wearing gloves during household cleaning tasks.
  

Additionally, vertical ridges on nails may signal an overworked nervous system and stress. In such cases, taking B12 supplements and focusing on foods that support the nervous system may be necessary.

What Is Nutricosmetics?

Nutricosmetics are products designed to support hair, skin, and nail health by delivering essential nutrients orally. They often include ingredients such as:

• Biotin
  
• Collagen
  
• Zinc
  
• Keratin
  
• Selenium
  
• Vitamins A, C, D, and E
  

When used alongside proper and sufficient nutrition, these products help nails grow faster, become thicker, and gain resistance to breakage.

Conclusion

Our nails give silent yet clear signals about the internal balance of our bodies. If you want to keep them healthy, the first step is to maintain a balanced and adequate diet. Consuming foods rich in nutrients like biotin, zinc, iron, and keratin, using supplements when necessary under expert guidance, and protecting against external factors will support you in this process. Remember, strong nails are not just a cosmetic feature they are a reflection of holistic healt. For more details about vitamin B supplements, you can check out the CONALT vitamin B product.

Reference

Yılmaz TE, Başar Vural Z. Saç ve tırnak hastalıkları. Günher Arıca S, editör. Aile Hekimliğinde Sık Görülen Dermatolojik Hastalıklara Yaklaşım. 1. Baskı. Ankara: Türkiye Klinikleri; 2021. p.32-8.