According to MayoClinic.com, people with healthy diets are unlikely to improve their fingernails simply by taking extra vitamins. But if your eating habits do lack vital nutrients, brittle nails may be your first sign of these health gaps. Vitamin deficiency may show itself through nails which break easily or seem to be thin. Sudden changes in nail health may indicate a more serious condition and should be checked by a doctor. A blood test will additionally pinpoint any mineral or vitamin deficiencies.
Biotin
Biotin is part of the B-complex family of vitamins, although it is sometimes also called vitamin H. Biotin helps address problems such as weak or thin fingernails and toenails, according to the University of Maryland Medical Center. Look for biotin in supplement form, or as part of a B-complex vitamin. Foods that boost your intake of biotin include eggs, brewer's yeast, whole grains, cauliflower, nuts and nut butters, mushrooms, soybeans and bananas. With the obvious exception of eggs and grain products like rice, eat these foods in their uncooked state for maximum biotin nutrition, advises UMMC. Biotin is the only vitamin MayoClinc.com mentions as a worthwhile supplement for nail growth if your diet is otherwise healthy.
Multivitamins
According to UMMC, a multivitamin may be the best bet for addressing nail disorders related to poor nutrition. Look for a supplement which contains both vitamins and minerals. Helpful nutrients for optimum nail health include B complex vitamins, vitamins A, C and E, as well as trace minerals. Foods rich in vitamins, minerals and omega-3 fatty acids may also be helpful, reports UMMC.
Zinc and Iron
Although zinc and iron are technically minerals, not vitamins, they may be just as effective for addressing brittle nails, notes UMMC. Brittle nails and white spots may indicate a zinc deficiency. Muscle weakness, pale skin and brittle fingernails may indicate iron deficiency, also known as anemia. Zinc and iron are available in supplement form, and zinc also comes in lozenge form. Food sources for both zinc and iron include oysters, shellfish, red meat and poultry. Zinc is also present in cheese, while molasses and legumes represent other good choices for extra iron.
Considerations
Some nutrients may actually contribute to brittle fingernails, according to the Linus Pauling Institute. An excess amount of selenium in the diet may be linked to brittle fingernails and hair loss. The institute recommends individuals take in no more than 400 mcg a day in foods and supplements combined. Foods which contain selenium include grains, Brazil nuts, beef, fish and poultry.
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