![]() This equals approximately 55 grams of protein per day for a 150-lb (68-kg) person ( 14). The RDA for protein is 0.36 grams per pound (0.8 grams per kg) of body weight per day. Nails are formed by dead cells, which your body sheds as new cells push up from underneath ( 12).Įating enough protein through your diet is essential for boosting keratin production and thus creating strong nails, whereas low protein intake may cause weaker nails. Interestingly, the keratin you see is actually dead. It also protects your nails from damage or stress ( 12, 13). This is what gives nails their strength and resilience. Nails are primarily made of a fibrous structural protein called keratin. If you have an iron deficiency, the shape and appearance of Needed to provide your cells with adequate oxygen, which, in turn, is necessaryįor healthy nails. For example, eating oranges and strawberries alongside a spinach salad with beans and seeds improves your iron absorption. However, eating a food rich in vitamin C together with a plant-based iron food source improves absorption. Your body absorbs the iron found in animal foods, such as beef, chicken, fish and eggs, better than that in plant foods like dark green leafy vegetables, peanuts, seeds, beans and other fortified foods. After women hit age 50 or go through menopause, their iron needs drop to 8 mg daily ( 9). The recommendation for men is 8 mg per day, while that of women aged 19–50 is 18 mg per day. RDAs for iron vary considerably depending on age and gender. Without iron, oxygen does not get adequately carried to your cells.Īs oxygen is needed for healthy nails, an iron deficiency or anemia can lead to vertical ridges in your nails or your nails may concave or “spoon” ( 7, 8). Iron composes the center of red blood cells, which carry oxygen to your organs and every cell in your body - including your nails. Inadequacies can result in discoloration of your Vitamin B12 and folate play a role in red blood cell production and oxygen On the other hand, B12 is primarily found in animal foods, such as meat, poultry, fish, eggs and dairy, though it can be fortified into other foods and beverages. ![]() To prevent deficiencies, adults require 2.4 mcg of vitamin B12 and 400 mcg of folate per day, though pregnant women have an increased need ( 4).įolate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocado. 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.Ī deficiency in folate can cause a pigment change in your nails and make them rigid and brittle ( 7). ![]() Both iron and B12 are necessary for keeping nails strong and healthy.Ī deficiency in vitamin B12 can result in entirely blue nails, bluish-black pigments with wavy longitudinal dark streaks and brownish pigmentation ( 5, 6). Vitamin B12 plays a role in iron absorption, as well as the development of red blood cells. Other B vitamins are also important for nail health. Strengthen brittle nails and improve their growth. One study in 35 people with brittle fingernails found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms in 63% of participants ( 2).ĭeficiency in this vitamin is rare, and while there is no Recommended Dietary Allowance (RDA) for biotin, the Adequate Intake (AI) recommendation for adults has been set at 30 mcg per day ( 4).īiotin is most concentrated in organ meats such as liver, but can also be found in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds and even cauliflower.ĭeficiency is rare, but consuming biotin through foods or supplements may help A few small studies support biotin supplement use to that effect ( 1, 2, 3). It promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth.īiotin-rich foods and supplements may help strengthen your brittle fingernails. Biotin is a B-complex vitamin, also known as vitamin B7, coenzyme R and vitamin H.
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