Do you have brittle nails? Are they nails slow to grow, weak, flaky, ridged, or grooved? You could be missing some valuable nutrients from your diet. Your fingernails can be a good indicator. Improving the quality of nails increases their protection against nail infections. Brittle nails are a common concern and may benefit from some extra nutrition.
Let’s have a closer look.
7 Nutrients for Healthy Nails
Collagen, MSM, Silica, Biotin, Zinc, Iron, and Magnesium are nutrients beneficial for strong, healthy nails.
Collagen
Collagen can help strengthen nails!
Collagen is a fibre-like protein used to make connective tissue in the body. In fact, it is the most abundant protein used in the making of bone, muscles, tendons, cartilage, skin and nails. It is the component of structures which make them strong and resistant to stretching. Aging and environmental exposure, smoking, alcohol, lack of sleep and exercise can reduce the production of collagen. Supplements of collagen peptides or hydrolyzed collagen contain the amino blocks needed for building protein.
One study demonstrated a daily intake of bioactive collagen peptides increased nail growth, improved brittle nails and showed a notable decrease in the frequency of broken nails [2].
Collagen can be made in our body using the amino acids glycine, proline, and hydroxyproline, and can be sourced from fish, meat, poultry, eggs, dairy products, soy and other legumes [3].
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Methylsulfonylmethane (MSM)
MSM also supports the synthesis of collagen by offering an organic source of sulfur.
Sulfur is the third most abundant mineral element in the body derived almost exclusively from two amino acids; methionine and cysteine [4]. MSM represents an organic form of sulfur and is found in a variety of foods, including milk, grains, fruits, and vegetables; and as a supplement.
Minerals and vitamins for nails
Silicon (Si)
Weak nails
Silica is involved in the development, growth and integrity of hair, skin and nails and silicone is one of the predominant minerals in the composition of nails. Soft and brittle nails can indicate systemic deficiency of silicon.
Factors which increase demand include aging, arthritis, atherosclerosis, hypertension, bone fractures, musculo-skeletal pain, weak nails and hair.
Food sources barley, oats, whole grains, brown rice, celery, beans and root vegetables.
Supplements of silica (silica is a combination of silicon plus oxygen) are available in a colloidal form in capsule or liquid; or as a component of the herbs Equisetum arvense (Horsetail) herb and Avena sativa (Oat straw) [5].
Biotin
Brittle nails
Biotin is also known as vitamin B7, vitamin H or coenzyme R. Biotin promotes healthy cells growth and the metabolism of amino acids which build protein essential for the growth of nails. Clinical trials have shown an improvement in firmness, hardness, and thickness of brittle nails when supplementing with oral biotin [6].
Food sources include organ meats, egg yolk, dairy products, oats, salmon, avocado, peanuts soy beans and wholegrains, nus and seeds. Biotin is also synthesized by the body in the gut.
Zinc (Zn)
Brittle nails/white spots on nails/cuticle inflammation/beau lines
Zinc is an essential nutrient which can support hair, skin and nails. A deficiency of zinc in the diet or due to an underlying medical condition can lead to changes in the nails such as discoloration and distortion.
Food sources include beef, lamb, egg yolk, oysters, seafood, milk, pumpkin and sunflower seeds, capsicum and whole grains.
Factors which increase demand include low stomach acid (achlorhydria), alcoholism, anorexia nervosa, bowel resection, diabetes, hypertension, high fibre diet, exercise, pregnancy and frequent infections [7,8].
Iron (Fe)
Spoon-shaped nails/weak nails
Iron anaemia or iron deficiency can result in vertical ridges on nails, or a concave (spoon-like) appearance. Iron is an important supplement for the body as the carrier of oxygen to all the organs and tissues throughout the body – including nails.
Foods sources of iron include liver, kidney, oysters, poultry, almonds, pumpkin and sunflower seeds, soybeans, pine nuts, apricots, avocado.
Factors which increase demand include malabsorption, lack of stomach acid (achlorhydria), anaemia, pregnancy, excess intake of calcium, antacids, coffee, tea, dairy products, sugar and fat. Advice from your doctor should be sought before supplementing with iron.
Magnesium
Vertical ridges on the nails can also indicate a deficiency of magnesium. This mineral is important as it is a cofactor in more than 300 enzymatic reactions needed for the structural function of proteins, nucleic acids and mitochondria. If insufficient amounts are consumed regularly deficiency may occur.
Foods sources of magnesium include wholegrains, leafy greens, soy, edamame, black beans, almonds, cashew, peanuts.
Other considerations
Frequent hand washing and the use of antibacterial hand wash may cause nails to weaken and split. Vertical nails can develop due to aging. White spots or lines can be due to physical damage – these will eventually grow out with the nail.
Changes to the condition of nails can sometimes indicate a more serious disorder and should be referred to a medical practitioner.
- Dark streaks under the nail, or changes to the entire nail colour
- Changes in nail shape
- Thinning or thickening of the nails
- Nail separation from surrounding skin
- Bleeding around nails
- Swelling around nails
- Failure of nails to grow
Nail Care
Whilst the condition of nails can indicate diseases and deficiencies, good nail care can prevent common disorders of the nails such as fungal and bacterial infections.
- Keep nails and hands clean
- Wear cotton-lined rubber gloves when cleaning
- Avoid the use of harsh nail care chemicals
- Avoid picking or biting nails
- Clip nail carefully
- Do not ignore any concerns
- Consider a podiatrist for toenail care
Healthy nails can benefit from proper nail care and may be helped by added nutrition.
The information provided is not intended to be used for diagnosis or treatment. If you are experiencing any health concerns, please consult your doctor for advice.
References
[1] Pathogenesis, Clinical Signs and Treatment Recommendations in Brittle Nails: A Review https://pubmed.ncbi.nlm.nih.gov/31749091/
[2] Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails https://pubmed.ncbi.nlm.nih.gov/28786550/
[3] https://www.hsph.harvard.edu/nutritionsource/collagen/
[4] Beauty from within: Oral administration of a sulfur-containing supplement methylsulfonylmethane improves signs of skin ageing https://pubmed.ncbi.nlm.nih.gov/32083522/
[5] Use of silicon for skin and hair care: an approach of chemical forms available and efficacy* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4938278/
[6] Biotin for the treatment of nail disease: what is the evidence? https://pubmed.ncbi.nlm.nih.gov/29057689/
[7] Zinc Deficiency https://www.ncbi.nlm.nih.gov/books/NBK493231/
[8] Henry, Osiecki; The Nutrient Bible 9th Edition, Bio Concepts, AG Publishing; QLD, Australia
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