Hair and nail health are determined by several factors, one of which is good nutrition. Deficiency in any of the vitamins, minerals or other nutrients can cause hair loss, stunted hair and nail growth and brittle nails that break easily. In addition to supplements, the Mayo Clinic website recommends keeping your nails short and manicured, moisturizing your nails, not using acetone polish remover and applying a thin coat of nail polish to hold moisture in. In an article on the Vitamins and Nutrition Center website, Dr. George Obikoya claims that your hair reflects your body's overall condition.
Vitamin A and Beta Carotene
Vitamin A is essential to growing nails, according to the Vitamins Diary website. Not getting enough vitamin A can make your nails brittle and cause them to crack and split. Dr. Obikoya states that beta carotene converts to vitamin A and helps to promote healthy nails and hair.
Biotin
One of the B vitamins, biotin helps to prevent brittle nails and dull, lifeless hair. According to the Mayo Clinic website, you may be able to increase the strength of your nails by taking 2.5mg of biotin each day. Dr. Obikoya recommends biotin for advancing the growth of your hair. According to the Vitamins Diary website, biotin strengthens keratin, which is the type of protein that makes up the hair and nails.
B Vitamins
In addition to biotin, other B vitamins will help to nourish your hair and nails. Not getting enough of the B vitamins can cause both vertical and horizontal ridges on the surface of the nails and make them fragile. A lack of B-12 can create dry nails as well as curved nail tips.
Vitamin C
Vitamin C is essential to overall good health. Not getting enough can cause your nails to be deformed, according to the Vitamins Diary website. Dr. Obikoya recommends at least 400 IU of vitamin C with bioflavonoids each day.
Omega 3
According to the Condition Nutrition website, omega 3 dietary supplements will help promote healthy nails and hair. If you add and remove nail polish frequently, you risk drying out your nails, and the omega 3 fatty acid supplement can help to restore them. Flax seed and fish oil supplements help to improve the health of your hair and nails.
Zinc and Iron
Zinc and iron are essential for hair and nail health. Without enough zinc, your nails may develop white spots. An iron deficiency can cause dipped nails or ridges. A zinc deficiency can cause hair loss.
References
- Office of Dietary Supplements -- National Institutes of Health: Zinc -- Health Professional Fact Sheet
- Mayo Clinic: How to Keep Your Fingernails Healthy and Strong
- Vitamins Diary: Vitamins and Other Nutrients for Your Nails
- Nutritional Supplement Educational Centre: Vitamins for Hair and Nail Growth
- The Vitamins and Nutrition Center: Vitamins for Your Hair
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