Healthy fingernails are a sign of overall health, so if you eat a healthy diet, practice good hygiene and are gentle on your nails, you will easily improve the quality of your nails. If you have ridges, dents or an unusual color or shape to your nails, consider incorporating more of certain vitamins and supplements into your daily routine.
Nutrition
Healthy hair, nails and skin are all associated with nutrition. The saying is true, "You are what you eat." You can begin working toward healthier nails by eating a well-balanced diet. Eating a well-balanced diet means focusing on adequate intake from each food group: grains, fruits, vegetables, protein, dairy and fat. If you currently eat a well-balanced diet, it is possible your nail health may be influenced by another condition, such as impaired liver function, thyroid problems or an iron deficiency.
B Vitamins
The B vitamins are important to the growth and repair of cells in your body. If your nails are brittle, short, contain vertical stripes, are fragile or chip easily, it could be due to a lack of B vitamins in your diet. Before taking a B vitamin supplement, consult your doctor. You may also take a daily multivitamin that contains complex B vitamins.
Vitamin A
Signs of low vitamin A include dry and brittle nails. Vitamin A can be found in orange-colored vegetables like carrots or sweet potatoes. Vitamin A is also typically found in a multivitamin, which you can use to help treat dry and brittle nails.
Vitamin C
If you are prone to hang nails, this could mean a lack of vitamin C. You can find vitamin C in almost all citrus fruits. Tomatoes, potatoes and leafy vegetables also contain a high vitamin C concentration. Add citrus fruits such as oranges to salads, or pack fruit as a midday snack to get more vitamin C in your diet.
Other Minerals and Nutrients
Deficiencies in other nutrients may cause nail problems. A lack of iron can cause spoon nail, vertical edges and white spots. These can all be signs of a serious iron deficiency, and you should consult your doctor immediately. Signs of a lack of protein are white spots and hang nails. Protein can be found in whole-fat dairy, meat, poultry and fish. If you follow a vegan diet or do not currently eat many of these foods, consult a doctor about proper supplementation. If you are experiencing dry and brittle nails or white spots on your nails, you may have a calcium deficiency. To get more calcium in your diet, consume more dairy products or leafy green vegetables. In addition, supplementation may help. Before taking any supplements, however, consult your physician.
References
- Drugs.com; Vitamin B-12; December 2010
- "Fitness"; What Can I Do About White Spots on My Nails?; Gwen Flamberg; January 2006
- University of Maryland Medical Center; Nail Disorders; Steven D. Ehrlich; June 2010
- Nutritional Supplement Education Centre: Vitamins for Hair and Nail Growth
- WomensHealth.gov: The Healthy Woman: A Complete Guide for all Ages: Skin and Hair Health
- Drugs.com; Vitamin C; December 2010
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