Vitamins can improve the health of fingernails and make them grow thicker to prevent breakages and prevent nail abnormalities. Among the essential vitamins, vitamin H, vitamin A and cobalamin have been found to be the most beneficial to nails. A healthy diet that includes a variety of foods can provide essential vitamins to keep nails strong. A supplement may be warranted in some cases but should not be taken without consulting a physician due to the risk of side effects.
Vitamin H
Vitamin H is also known as biotin or vitamin B7. MayoClinic.com says 2.5mg of biotin a day has shown to increase nail thickness to strengthen weak or brittle nails, particularly in women. Langone Medical Center (LMC) defines brittle nails as a condition that causes nails to break or peel off in horizontal layers.
According to Medline Plus, the recommended dietary allowance (RDA) of vitamin H is 300mcg. Foods with vitamin H include brewer's yeast, egg yolks, sardines, nuts, soybeans, beans, whole grains, bananas, mushrooms and cauliflower. The University of Maryland Medical Center notes that raw egg whites contain Avidin, a protein that can interfere with absorption of vitamin H. Vitamin H supplements are available on their own or as part of a multivitamin or a B-complex vitamin. The risk of toxicity from biotin is low, however Medline Plus does not recommend taking more than the RDA for biotin without consulting a physician.
Vitamin A
A vitamin A deficiency may lead to dry or brittle nails, according to Safe Alternative Medicine, or SAM. According to LMC, vitamin A has been used to treat brittle nails and may help strengthen them but still requires testing to prove its effectiveness. Vitamin A can be found in eggs, dairy products, liver, green leafy vegetables and dark orange-colored vegetables. According to the Office Dietary Supplements, or ODS, the RDA for vitamin A is 700mcg for females and 900mcg for males.
The ODS warns that vitamin A can be toxic in large doses, particularly when it is taken as a supplement because the body stores vitamin A for long periods of time. Acute vitamin A toxicity can result in nausea, vomiting, headache, dizziness, blurred vision and loss of coordination. Prolonged vitamin A toxicity can lead to birth defects, liver problems, osteoporosis and disorders of the central nervous system. Supplements should be taken according to the manufacturer's dosing recommendations.
Cobalamin
Cobalamin is a classified as a B vitamin and is more commonly known as vitamin B12. According to SAM, a vitamin B12 deficiency can lead to dry, splitting or discolored nails. Vitamin B12 is a water-soluble vitamin found in animal products like fish, meat, poultry, eggs, milk and dairy products. According to the ODS, the RDA for vitamin B12 is 2.4 mcg. Vitamin B12 can be supplemented individually or within an over-the-counter multivitamin or B-complex vitamin. The ODS notes that supplemental vitamin B12 may be referred to as cyanacobalamin or methylcobalamin. Vitamin B12 may also be prescribed as an injection for individuals with a severe deficiency. According to the ODS, the risk of toxicity from vitamin B12 is low, however supplements may interact with prescription medications used to treat diabetes, reflux disease and stomach ulcers.
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