One of the biggest causes of nail breakage is brittle nails. Brittle nails are due to a faulty structure. It can cause nails to break or peel off in horizontal layers or split lengthwise. Vitamin deficiencies can contribute to brittle nails and nail breakages. In most cases, a healthy diet that includes a variety of foods can provide all the vitamins a person needs to keep the nails healthy, but in some instances a vitamin supplement may also help.
Biotin
Biotin is a water-soluble vitamin. It is also known as vitamin H and is often grouped with the B vitamins. According to the Mayo Clinic, taking 2.5 milligrams of biotin a day may thicken nails and help reduce breakages. The University of Maryland Medical Center (UMMC) says preliminary research has shown that biotin can improve thin, splitting or brittle nails. Food sources of biotin include brewer's yeast, cooked egg yolks, nuts, soybeans, legumes, whole grains, cauliflower, bananas and mushrooms. Biotin can be supplemented individually, as part of a multivitamin or within a B-complex vitamin. The recommended dietary allowance (RDA) for biotin is 300 micrograms (mcg), according to Medline Plus.
Vitamin A
Vitamin A is a fat-soluble vitamin found in liver, milk, eggs and dark orange and green vegetables. According to Safe Alternative Medicine (SAM), a vitamin A deficiency can cause nails to become dry and brittle. New York University's Langone Medical Center (LMC) says vitamin A supplements have been used to treat brittle nails but at this time have not been proven to be effective. The Office of Dietary Supplements (ODS) notes that vitamin A supplements can be toxic in high doses. The adult RDA for vitamin A is 700 to 900 mcg.
Vitamin B12
SAM says a vitamin B12 deficiency can cause dry and splitting nails. Vitamin B12 is an essential, water-soluble vitamin that is also known as cobalamin. According to the ODS, vitamin B12 is found in animal products like meat, eggs, fish, seafood, milk and dairy products. Vitamin B12 supplements can be taken individually or within a multivitamin or B-complex vitamin. Vitamin B12 can also be injected by a physician if there is a severe deficiency. LMC notes that while B12 has been used to treat brittle nails, it has not been proven to be effective. The RDA for vitamin B12 is 2.4 mcg for adults.
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