Nail beds consistently lead to nail tissue and adequate intake of vitamins, minerals and nutrients helps support the growth, formation and strength of new nail cells.
A change in the appearance, texture, or shape of nails indicates nutrient deficiencies.
Keeping nails healthy nail strengthening vitamins...
What Are The Vitamins That Strengthen Nails?
biotin
biotinIt is a B-complex vitamin, also known as vitamin B7, coenzyme R, and vitamin H.
It supports healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth.
Biotin-rich foods and supplements can help strengthen brittle nails. Several small studies support the use of biotin supplements for this effect.
A study in 35 people with brittle nails found that using 2.5mg of biotin per day for six weeks to seven months improved symptoms in 63% of the participants.
Deficiency in this vitamin is rare and there is no Recommended Daily Intake (RDA) for biotin, while the Adequate Intake (AI) recommendation for adults is set at 30 mcg per day.
Biotin is most concentrated in offal such as liver, but can also be found in egg yolk, dairy, yeast, salmon, avocado, sweet potatoes, nuts, seeds, and even cauliflower.
Other B Vitamins
Other B vitamins are also important for nail health.
Vitamin B12 plays a role in the absorption of iron and the development of red blood cells. Both iron and B12 are needed to keep nails strong and healthy.
Vitamin B12 deficiency can result in completely blue nails, wavy longitudinal dark lines and bluish-black pigments with brown pigment.
Likewise, folate or vitamin B9 is important for nail growth and health by contributing to red blood cell formation and the development of new cells.
A deficiency in folate can cause pigment changes in the nails, making them hard and brittle.
To prevent deficiencies, adults require 2.4 mcg of vitamin B12 per day and 400 mcg of folate per day, despite the increased requirement of pregnant women.
Folate is found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocados.
On the other hand, vitamin B12 is mainly found in animal foods such as meat, poultry, fish, eggs and milk.
Iron
IronIt forms the center of red blood cells that carry oxygen to organs and every cell in the body - including nails.
Without iron, oxygen cannot be adequately transported into cells.
Since oxygen is needed for healthy nails, iron deficiency or anemia can lead to vertical ridges in the nails or nails may resemble a concave or "spoon" shape.
The daily intake for iron varies considerably with age and gender.
The body absorbs the iron found in animal foods such as beef, chicken, fish and eggs better than plant foods such as dark green leafy vegetables, peanuts, seeds, beans and other fortified foods.
However, eating a food rich in vitamin C with a plant-based iron food source improves absorption. For example, eating oranges and strawberries alongside bean and spinach salad improves the absorption of iron.
Magnesium
Magnesiumis a mineral that is involved in more than 300 reactions in the body and contains protein synthesis that is essential for nail growth.
The recommended amounts to be consumed per day are 400-420 mg and 310-320 mg per day for men and women, respectively.
Whole grains, especially whole wheat, are a rich source of magnesium. Besides dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame, and black beans are also good sources.
Nails are mainly made of a fibrous structural protein called keratin. This gives them strength and stamina. It also protects nails from damage or stress.
Interestingly, the keratin you see is actually dead. Nails are formed by dead cells that the body holds as new cells that are pushed up from underneath.
Adequate amounts of nutrients protein Taking it is necessary to increase keratin production and thus create strong nails, whereas low protein intake can result in weak nails.
The recommended daily consumption of protein is 0.8 grams per kg of body weight. This equates to roughly 68 grams of protein per day for a 55kg person.
Protein is found in animal foods such as meat, poultry, fish, eggs and dairy products, as well as plant foods such as soy, legumes, lentils, nuts, seeds and whole grains.
Omega 3 Fatty Acids
Omega 3 fatty acidshelps to lubricate and moisturize nails, giving them a glossy look.
These fatty acids can also reduce inflammation in the nail bed, which supports the health of the cells in the nail plate. Deficiency of omega 3 fatty acids can cause dry and brittle nails.
There is no recommended daily intake for omega 3 fatty acids, but the AI is 1,6 grams and 1,1 grams in women and men, respectively.
Fatty fish such as salmon, trout, mackerel, tuna, and sardines are rich sources of omega 3s, but can also be found in walnuts, soy, eggs, chia seeds, flaxseed, fish, and flaxseed oil.
C vitamin
C vitaminIt is necessary for the production of collagen, which gives shape, strength and integrity to many tissues and is the building block of nails, hair and teeth.
Vitamin C deficiency can cause slow growth of nails as well as brittle nails.
Vitamin C is an essential nutrient and cannot be produced by our body. Men need 90mg a day and women need 75mg.
While citrus fruits such as oranges, strawberries, and kiwi are considered to be the best sources of vitamin C, peppers, green vegetables, and tomatoes also contain high levels of this important vitamin.
In fact, paprika contains more than twice as much vitamin C as oranges.
Zinc
For many reactions in our body, including the growth and division of cells zinc is necessary.
Nails consist of a rapidly growing and dividing cell type. Because of this rapid production, a constant supply of zinc is required to support the healthy growth of nails.
Insufficient zinc intake can lead to degeneration of the nail plate and the appearance of white spots on the nails.
The recommended daily amount for zinc is 11 mg and 8 mg per day for men and women respectively.
Animal proteins such as beef, poultry, fish and eggs are rich sources of zinc. However, soy, chickpeas, black beans, nuts (such as almonds and cashews), and seeds also contain zinc.
Food Sources and Supplements
A diet rich in vitamins, minerals and nutrients is the best way to get strong, shiny and healthy nails.
While there are many supplements marketed for strengthening nails, scientific evidence is lacking in this regard. To date, biotin supplements are the only types that have been shown to have a possible effect.
However, it's important to remember that deficiencies in certain vitamins, minerals, and nutrients can negatively affect nail health.
Try getting vitamins and nutrients from food, but when you can't, taking supplements can help meet the need and improve nail health.
The Effect of Nutrient Deficiencies on Nails
Most of the changes in the nails and skin are caused by vitamin and nutrient deficiencies. Here are the changes that may occur in the nails as a result of nutrient deficiency ...
Nails are extremely thin and spoon shaped. The outer edges of the nails rotate upward and emerge from the nail beds. Nails can crack. The shape of the nails becomes capable of holding a drop of water.
Iron deficiency (or anemia) is the most common cause of Koilonychia. Iron deficiency in our body makes nails fragile. If this condition is caused by anemia, other symptoms may also occur, such as:
- Tiredness
Weakness
Pale skin
Shortness of breath
However, this may also be caused by:
The body's inability to absorb nutrients
External trauma to the nails
- overexposure to detergents and petroleum solvents
Radiation therapy or chemotherapy
It can also be hereditary or caused by environmental factors. One study found that people living at high altitudes often experience this condition.
If anemia or iron deficiency is causing the condition, consuming iron-rich foods is the most effective way to combat it.
Beau Lines
Horizontal depressions occur in the nails. It can occur in fingernails or toenails. The protrusions continue to grow as the nail grows longer.
Zinc deficiency often causes Beau's lines. However, other associated causes of this condition are:
Nail injury
Inflammatory conditions such as psoriasis
Nail plate infection
- Excessive crowding of cuticles or nails (cuticle can also cause Beau's lines)
Some medications (mostly chemotherapy agents)
- A disease associated with high fever (such as scarlet fever, pneumonia, measles and mumps)
Beau's lines usually disappear as the nails grow longer (unless the nails are further injured).
If the situation is due to zinc deficiency, it is necessary to consume foods high in zinc content.
If Beau's lines are caused by any other underlying health problem, the doctor will diagnose and treat accordingly.
Often times, treating the underlying medical condition helps the streaks disappear. If you see these lines on your nails, consult a doctor immediately.
Onychochisis
Longitudinal ridges appear on the nails. Nails become extremely brittle and begin to split at the ends.
This situation is usually anorexia nervosaIt occurs in people with malnutrition and irregular eating habits and is attributed to inadequate food, water and nutrient intake. Lack of iron, calcium, and zinc causes the condition.
Other causes of brittle nails include:
Psoriasis
Eczema
- Excessive use of nail polish remover or cuticle remover
Nail injury
Prolonged exposure to detergent, soap and alcohol
In particular, the condition can be treated with foods rich in vital nutrients such as iron, calcium and zinc.
Leukonychia
Small white spots occur on the nail bed.
Calcium, zinc, and vitamin B deficiencies are the main causes of this condition. It is known that treatment with these vitamins helps in the treatment of this ailment.
However, other factors can also cause leukonychia:
Excessive nail biting
Nail injuries
- Manicure
A side effect of medications (chemotherapy drugs and sulfonamides)
Disease (anemia, liver scar, diabetes and eczema)
Hereditary causes
If the situation is caused by nutrient deficiency, the situation may improve as a result of consumption of these foods:
- dairy products
Dark green leafy vegetables
Whole grains
- Legumes
Seeds
- Egg
- Meat
If nutrient deficiencies are causing the condition, it will go away when the body gets enough of these nutrients. The white spots usually disappear as the nails grow longer.
If the condition is caused by another underlying condition (injury or illness), it needs to be treated separately.
Splinter Hemorrhage
These look like thin red, brown, or blackish streaks under the nails. They extend longitudinally along the elongation direction of the nail.
These lines are often caused by trauma (injury to the small blood vessels beneath the nail bed). However, vitamin C deficiency is also caused in some cases.
If vitamin C deficiency is the reason behind the condition, the condition can be treated with vitamin C-rich foods.
Since most cases are caused by injuries or infections, healing the injury or infection will automatically heal the nail.
Nail Protrusions
They are longitudinal grooves or ridges that extend from the tips of the nails to the cuticles. The reasons for this situation are as follows;
Aging (this is very common in older adults due to low cell turnover)
Vitamin deficiency (especially B vitamins that support cell growth)
Injury or trauma to the nail
A balanced diet rich in all essential vitamins and nutrients is key to eliminating nail bumps.
The doctor may prescribe nutritional supplements to compensate for the nutrient deficiency. Apart from that, self-care is also important to prevent unnecessary injury to the nails.
Hapalonychia (Soft Nails)
The upper part of the nails becomes thinner and soft. They bend and are extremely fragile.
Hapalonychia is caused by malnutrition, especially a deficiency of vitamins A, B6, C and D. Low calcium levels are also one of the causes of this condition.
The best remedy for this situation is to eat suitable foods.
Fresh vegetables
- Cereals
- dairy products
Fish liver oil
- Fruits
Saltwater fish (these are a rich source of micronutrients)
The doctor may prescribe vitamin and biotin supplements for treatment.
Pitting of the nails
The nail bed softens and cannot hold tightly to the nail bed. The tip of the finger may appear bulging. Nails curl down and look to the sides or look like an inverted spoon.
Iodine deficiency can sometimes cause nail pitting. It also relates to:
Low oxygen levels in the blood
Lung disease
Inflammatory bowel syndrome
Cardiovascular or liver disease
The condition is treated by consuming food sources rich in iodine and other nutrients.
Pale Nails
The most common cause of pallor of the nail bed is anemia. This condition is associated with low iron levels in the body.
The best way to deal with anemia that causes the nail bed to fade is to make a dietary change. To combat anemia, it is necessary to eat foods rich in iron.
Melanonychia
Brown or black streaks on the nails indicate melanonychia. It looks like a vertical strip that starts under the nails and continues to the top. It can occur in one or more nails.
Usually melanonychia is caused by malnutrition and a lack of essential protein and energy in the body.
Melanocytes accumulate melanin in the nail bed and that's why you see these longitudinal stripes on the nails. Besides malnutrition, several other factors can activate melanocytes:
Trauma and injury
- Infection
Psoriasis
Hyperthyroidism
Sensitivity to light
- Cigaret
- Henna
- exposure to X-ray
Excessive iron in the body
If the condition is caused by malnutrition, the only way to reduce pigmentation in nails is to eat a healthy diet.
Treatment options for melanonychia depend on the cause. If the cause is an infection, dpktor may give antifungal drugs and antibiotics.
