6 Vitamins You Need for Healthy Nails and the Foods You’ll Find Them In

If your nails look a little worse for wear, your diet could be to blame. Certain vitamin deficiencies can affect nail strength, appearance and growth. And getting these key vitamins and minerals through a well-balanced diet is more beneficial than taking supplements. Here, we reveal the six superfoods that deliver the essential vitamins for nails your body needs.

Vitamins for nails: The top nutrient-dense foods

While there are other reasons behind certain nail issues (such as thyroid trouble or heart conditions), eating the right foods can deliver key vitamins that keep your nails healthy. Carolyn Williams, PhD, RD, a registered dietician in Birmingham, AL and author of Meals that Heal recommends these smart picks:

1. Eggs for biotin

“Eggs contain the B vitamin biotin that promotes healthy cell growth,” says Williams, who is also the host of the Happy Eating podcast. “It aids in the metabolism of protein-building amino acids that are essential for nail growth, too.”

Adults need 30 mcg a day, and one egg contains 10 mcg. You can also get biotin from foods like mushrooms, spinach and broccoli. And those are a better bet than a biotin supplement for nail health.

“Although several studies suggest that biotin supplements may augment nail thickness and growth, excessive intake [from supplements] can throw off laboratory tests of cardiac and thyroid function, which may be essential in medical emergencies,” says Thomas Stringer, MD, MS, a dermatologist at MedStar Health Department of Dermatology and an assistant professor at Georgetown University School of Medicine in Washington D.C. 

2. Leafy greens for iron

Dark, leafy green veggies such as spinach, kale and collard greens contain both iron and vitamin A, which are vital vitamins for robust nails, says Williams. 

“Iron composes the center of your red blood cells, which carry oxygen to your organs and every cell in your body — including your nails,” says Williams. “Without iron, oxygen doesn’t get adequately carried to your cells, and that can interfere with nail growth.” Adults age 51 and older should get 8 mg of iron a day.

When it comes to the look of your nails, a lack of iron may also alter appearance, says Shari Lipner, MD, PhD, a dermatologist and an associate professor of clinical dermatology at Weill Cornell Medical College in New York City. “Iron deficiency can cause a condition called koilonychia, or nails that are spoon shaped,” she says.

Not sure if you’re nails qualify as spoon shaped? “Spoon shaped nails can hold a drop of water, while with normal nails, the drop of water would fall off,” explains Dr. Lipner. 

3. Sweet potatoes for vitamin A

Vitamin A is heavily involved in skin, hair and nail health, says Williams. “Getting the adequate daily intake of vitamin A is associated with stronger and shinier nails.” 

You’ll find ample amounts of vitamin A in orange and yellow veggies such as sweet potatoes, carrots, and winter squash, Williams adds. The recommended daily amount of vitamin A is 700 mcg for women and 900 mcg for men. 

4. Nuts and seeds for magnesium

Snacking on a handful of almonds, cashews or peanuts — or adding some flaxseeds to your smoothie — can help promote strong nail growth. One reason is because nuts and seeds are good sources of magnesium. “Magnesium is a mineral involved in protein synthesis, which is necessary for nail growth,” says Williams.

Women should get 310 to 320 mg a day, while men need 400 to 420 mg. One cup of whole dry roasted, unsalted almonds boasts 385 mg. And ? cup of flaxseeds have a little more than 329 mg.

5. Lean meats and fish for protein

Nails are made from the protein keratin, which keeps them strong and protects them from damage, says Williams. “If you’re not eating enough protein, it may reduce keratin production and cause weaker nails.”

Williams suggests lean beef, chicken, pork or seafood such as salmon to get an adequate amount of protein. (Bonus: Seafood is also rich in fatty acids that help hydrate brittle nails.) If you avoid animal protein, there are lots of other options, such as beans, lentils and tofu, she says.

 How much protein do you need a day? The answer isn’t black and white, says Williams. “The recommended dietary allowance (RDA) is .36 grams per pound of body weight, so the RDA for a 150 lb person is 54 grams,” she explains. “However, in the case of protein, the RDA is really considered the minimum amount needed to stay healthy, so most people need more.”

6. Citrus fruits and berries for vitamin C and folate

When it comes to vitamins for strong nails, reach for citrus and mixed berries. These fruits are rich in vitamin C, which is particularly helpful in producing collagen, a structural protein within the body and nails, says Williams. That’s important, since collagen helps produce keratin.

Another reason you shouldn’t skimp on C? “A deficiency of vitamin C can show up with small linear blood spots on the nails, called splinter hemorrhages,” notes Dr. Lipner. 

 Women should get 75 mg and men 90 mg of vitamin C. Eating one medium navel orange (83 mg) or 1 cup of strawberries (85 mg) will deliver what you need.

Citrus fruits and berries also contain folate, a B vitamin important for nail growth and health. “Folate contributes to red blood cell formation and the development of new cells, which will eventually grow out and become the nails we see,” Williams adds. Aim to get 400 mcg a day.

3 more ways to boost nail health

Shoring up your stores of key vitamins and nutrients is an important first step toward improving your nail health. What else can help? Dr. Stringer shares three more simple strategies for healthy nail growth:

1. Wear gloves 

“I strongly recommend to my patients with brittle nails that they avoid washing dishes by hand and exposing their nails to harsh chemicals,” says Dr. Stringer. 

Repeated wetting and drying, as well as exposure to solvents, leeches moisture from the nail, predisposing it to splitting and brittleness, Dr. Stringer says. He recommends wearing cotton-lined vinyl or rubber gloves for wet work and cotton gloves alone for dry work. 

2. Check your nail polish

“It’s a good idea to check the ingredients of your nail lacquer and make sure it’s free of formaldehyde, which may dry or irritate the nail,” explains Dr. Stringer. When it comes to nail polish remover, choose one that’s non-acetate, which is less harsh and drying.

3. Keep nails hydrated

Massaging hand lotion or cream containing the moisturizing ingredient lanolin can help lubricate nails, nail beds and cuticles. If you have a skin allergy to lanolin, try using petroleum jelly as a moisturizing agent, says Dr. Stringer.

More on nail health:

Can Ridges in Your Nails Signal Thyroid Disease? An MD Reveals the Warning Signs

If You Notice Your Nails Turn This Color, It Could Be an Early Warning Sign of Kidney Disease

How to Remove an Ingrown Toenail Yourself + The Dental Floss Hack That’s All Over TikTok

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.