Your fingernails are more than just decorative. They can also be an indication of your overall health. If your fingernails are brittle, ragged or otherwise unhealthy, it may be a sign that something isn't right with your overall health. One possibility is that you're missing important nutrients in your diet. If your nails are weak or fragile, you may need to increase your intake of certain vitamins.
Vitamin A
Vitamin A helps your body process the protein it needs to make keratin, the hard substance that makes nails strong and healthy, and gives nails the nutrients they need to stay strong and and hydrated. Low levels of vitamin A can leave your nails dry and brittle, prone to hangnails and chipping. The recommended daily allowance (RDA) for vitamin A is 900 micrograms per day for men and 700 micrograms per day for women. Good food sources of vitamin A include beef, cheese, milk, eggs, liver, carrots, spinach, sweet potatoes and broccoli. For instance, 1/2 cup of cooked spinach contains about 472 micrograms of vitamin A, and you'll get about 385 micrograms of vitamin A from a 1/2 cup of chopped carrots.
B Vitamins
Vitamin B2 (riboflavin), vitamin B9 (folate) and vitamin B7 (biotin) all play a role in the health of your fingernails. Biotin may be especially beneficial, according to the Life Extension Foundation, which reports that people who had brittle nails and took 2.5 milligrams of biotin every day for about six months saw a significant improvement in the thickness of their fingernails. Getting enough B vitamins also prevents nails from ridging. You'll find biotin in whole grains, walnuts, peanuts and peanut butter, avocados and oily fish like salmon and tuna. A large egg has about 25 micrograms of biotin, which is the recommended daily allowance.
Vitamin D
Calcium helps strengthen your nails against splitting, cracking and breaking, and vitamin D makes it possible for your body to absorb calcium. Not getting enough vitamin D can leave your nails weak and brittle, unable to get the calcium they need to stay strong and healthy. Adults older than 19 should get at least 5 micrograms of vitamin D each day from fatty fish, fortified whole grains, fortified juice and egg yolks. You can also get the recommended amount of vitamin D by spending five to 15 minutes in the sun three times a week. A 3-oz. can of salmon has about 13 micrograms of vitamin D in it; an 8-oz. glass of fortified orange juice has about 2.5 micrograms.
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