Having healthy fingernails isn’t just about having a beautiful manicure. There are several vitamins that you can take to ensure that your nails remain strong and healthy. These include Vitamin B9, Vitamin C, Omega-3 fatty acids and zinc. All of these are important nutrients that you need to be getting enough of.
Biotin
Biotin is a key player in the development of fingernails. This vitamin is found naturally in numerous foods, but it is also available as a supplement. It plays an important role in metabolizing fat and aids in the metabolism of protein-building amino acids.
The benefits of biotin for fingernails are numerous. Taking the proper amount can help you maintain healthy nails and avoid breakage. Getting an adequate amount of vitamins and minerals in your diet is one of the best ways to improve the strength of your nail growth.
The most common form of biotin is a dietary supplement. These are available online or in stores. They are usually taken as tablets, containing from ten to fifty micrograms of the vitamin.
Studies have shown that using a water-soluble biotin supplement can boost the health of the skin, hair and nails. In addition to promoting cell growth, it is also effective in strengthening the skin.
Aside from preventing brittle nails, biotin can also be useful in treating diabetes, eczema and thinning hair. If you’re a diabetic, it may even help lower your blood sugar.
The amount of biotin you need to take depends on your age and gender. A general rule of thumb is to get 30 mcg of the vitamin daily. However, if you’re pregnant, you should consult with your physician before taking the vitamin.
Several studies have shown that biotin can help prevent brittle nails. One study found that biotin can increase the thickness of nails by up to 25%.
Vitamin C
Vitamin C is essential to the health of your fingernails. It is a key part of collagen production. This protein gives your nails strength and structure.
Another important nutrient is biotin. Also known as vitamin B7, this vitamin aids in the metabolism of protein building amino acids. When your body does not have enough of these proteins, it can cause brittle nails. A deficiency can also slow down the growth of your nail.
The best way to get these nutrients is through a healthy diet. However, if you’re lacking in any of these vitamins, supplements may be helpful. Read the label carefully before taking a supplement. If you’re pregnant or undergoing medication, you should always talk to your doctor before beginning a supplement routine.
You can find good sources of Vitamin C in orange juice, bell peppers, and tomatoes. Biotin is also found in cauliflower, salmon, eggs, and avocados.
In addition to these nutrients, omega-3 fatty acids are also critical to the health of your nails. These fatty acids prevent dryness and inflammation. They also help to give your nails shine and strength.
Iron is another vital nutrient that is crucial to nail health. Women need eight milligrams of iron per day. For men, the recommended daily intake is ninety milligrams.
Another vitamin that is essential to nail health is folate. Folate helps your body to produce new cells. Deficiency in this nutrient can cause your nails to appear blue or discoloured.
Vitamin B9
The health of your fingernails is a good indicator of your overall health. If you suffer from weak nails, you may want to consider supplementation to strengthen them. Fortunately, there are several vitamins and minerals you can take to keep your nails looking healthy.
B-Vitamins make your nails stronger and improve the way they grow. You can get them from fortified foods or by taking supplements. A vitamin deficiency can cause brittle or splintering nails.
Your nails are made of a protein called keratin. This protein protects the underlying tissue. Foods that contain this protein include walnuts, flaxseeds, and egg yolks.
Folate is another important nutrient for your nails. This vitamin contributes to the formation of red blood cells and supports cell growth. It’s also necessary for nail growth.
Biotin is another important nutrient for your nails. It’s a water-soluble nutrient. Biotin can help prevent brittleness. Taking a vitamin supplement can help boost your folic acid levels.
Vitamins that have a direct effect on the health of your nails include B12, folic acid, and iron. These three nutrients can be found in foods such as beef, eggs, and poultry.
Biotin can be taken as a supplement, but it’s best to get it from natural sources. If you’re planning to take a supplement, it’s a good idea to consult with your doctor first.
Iron is also essential for nail growth. It’s necessary for the formation of keratin and helps deliver oxygen to your nail cells. Without adequate iron, you might have brittle or thin nails.
Zinc
Zinc is a micro trace mineral that plays an important role in the health of our nails and hair. It is important for cell formation and growth, which is why it is necessary to take a zinc supplement.
Nails can be affected by a variety of different health problems, ranging from vitamin A and calcium deficiency to iron deficiency. Several factors can lead to brittle nails, including lack of vitamin C and omega-3 fatty acids. If you want strong, shiny nails, make sure to include a variety of fruits, vegetables and nuts in your diet.
Biotin is a water-soluble vitamin that contributes to the growth and strength of your nails. Vitamin C helps the formation of collagen, which strengthens and protects your nails. Similarly, vitamin E helps your nails from damage.
While there are several causes for brittle nails, one of the most common is a deficiency of zinc. Zinc plays a key role in the production of enzymes that keep your nails healthy and strong.
Deficiency of other nutrients can also cause nail issues. One of the most common symptoms of a zinc deficiency is white spots on your fingernails. Another problem that can affect the health of your nails is nail splits.
In addition to zinc, a high-protein diet is essential to keep your nails strong and prevent them from splitting. You can get more protein by eating eggs, dark green leafy vegetables, nuts and beans.
Omega-3 fatty acids
Omega-3 fatty acids are a group of essential fats, which are found in certain foods and dietary supplements. They are considered to be important for a number of functions, such as promoting blood pressure and preventing cardiovascular disease.
One of the better known is alpha-linolenic acid, which contains 18 carbon atoms. It is often designated as ALA. There are also other polyunsaturated fatty acids, such as omega-6 and omega-9. In addition to ALA, there is the more complex omega-3 fatty acid DHA, which has 22 carbon atoms.
The latest studies have shown that a diet rich in LC omega-3s may reduce the risk of AMD. This type of disease is a major cause of vision loss in older adults.
Although there is no solid evidence yet, a handful of studies have found that higher intakes of LC omega-3s can significantly decrease the risk of developing AMD. These studies were conducted on different populations, including individuals with and without cognitive impairment, as well as children.
Other studies have also demonstrated that EPA and DHA have a number of positive effects on human health. For example, EPA and DHA derived eicosanoids are believed to have beneficial effects on retinal neovascularization, or the development of new blood vessels in the eye.
Another study reported that higher dietary intakes of ALA were not associated with an increased risk of colorectal cancer. However, higher fish consumption was inversely related to an increased risk of neovascular AMD.
Calcium
In order to get healthy nails, it is important to include the right amount of vitamins and minerals in your diet. Vitamins are needed to support the formation of new nail cells and proteins. These vitamins and minerals are available in foods such as nuts, eggs, and dairy products.
Calcium is a key mineral to the health of your bones, teeth, and nails. The more calcium you consume, the stronger your nails will become. This vitamin is found in many dairy products, such as milk, yogurt, cheese, and soya beans.
Deficiencies in calcium can be caused by a variety of factors. The deficiency may be due to insufficient intake or poor absorption of the mineral. When your body does not absorb the necessary amount of calcium, it will use calcium stored in your bones to fill the gap. If your bones are not as strong as they should be, you are more likely to develop fractures.
Biotin is another vitamin that is widely studied for its ability to promote the growth of nails. Known for its many skin and nail benefits, biotin can be obtained through a variety of food sources. Egg yolks, nuts, and soybeans contain this nutrient.
Zinc is also another vitamin that is vital to the health of your nails. It is a key nutrient for cell growth and DNA synthesis. A lack of this vitamin can cause dry, brittle nails.
