Your nails, like your hair, are composed of keratin. Just as with your hair, diet influences the strength and appearance of your nails, according to the health-care website Herbs 2000. If your nails are dry and brittle, if they chip and peel easily, or if you simply want to ensure that your nails stay in good condition, you will need to have the right vitamins, minerals and fatty acids in your diet. But before you start any supplements, get the OK from your doctor. Supplements can have side effects and may interfere with prescription medications you are taking.
Calcium
Calcium is vital to the health of your nails. A deficiency of this essential mineral can cause dry and brittle nails, according to Herbs 2000. To avoid this, take a bone-building formula with 600 mgs of calcium, as well as 250 mgs of magnesium.
Vitamin C
Vitamin C boosts overall health, and a deficiency can cause deformed nails, according to the website Vitamins Diary. Herbs 2000 advises taking 1,000 mgs of vitamin C three times daily.
Flaxseed Oil
Flaxseed oil contains essential fatty acids necessary for nail nourishment and prevention of cracks, according to Herbs 2000. Take 1 tbsp. of flaxseed oil in the morning with food.
Evening Primrose Oil
Evening primrose oil supplies a different groups of fatty acids and should be taken in conjunction with flaxseed oil. Herbs 2000 advises taking 1,000 mgs of evening primrose oil three times daily.
Vitamin A
Vitamin A deficiency can cause ridging and peeling. Dairy products, eggs, green leafy vegetables and papaya are rich sources of vitamin A, according to the alternative health-care website Holisticonline.
Protein
According to the website Ask the Dietitian, protein deficiency affects nail growth and health. Eat foods rich in protein, such as fish, meats, poultry and eggs.
Vitamin D
A vitamin D deficiency can cause thinning nails. In fact, the connection between nail thickness and vitamin D is so pronounced that thinning nails among the elderly are a valuable diagnostic tool for health-care providers. Fingernail thickness correlates with vitamin D status and may be a simple way to identify those with vitamin D deficiency, according to the Clinical Trails website maintained by the National Institutes of Health. Herbs 2000 suggests taking 200 IU of Vitamin D daily for healthy nails.
Vitamin B Complex
The vitamin B complex is important for nail health. Look for a vitamin B-50 complex with 50 mcg each of biotin and B-12, as well as 400 mgs of folic acid. Your B complex supplement should also contain 50 mgs of all the other B vitamins.
Iron
Iron is essential for healthy nails. According to Holisticonline, good, natural sources of iron include dark leafy greens, lean meat and whole wheat.
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