The way you care for your appearance says a lot about your health.
Certain vitamins and minerals give you beautiful skin and a healthy head of hair. But what about your nails? Can you find nothing that improves your short, brittle nails?
Like many other aesthetic areas of the body, many people want natural long and strong nails. They buy into nail polishes and nail treatments that boast tremendous nail health benefits, but nail health comes from the inside.
What’s the easiest way to get strong nails? Take plenty of vitamins! Here are eight supplements for long and beautiful nails.
1. B Vitamins
B vitamins are important for your health, in general, let alone your nails. A daily dose of vitamin B can decrease stroke risk, a stronger immune system, more energy, and healthy hormones.
But there are many types of B vitamins. Which are better for your health?
Take B12 and B9. B12 plays a part in iron absorption and the development of red blood cells. Red blood cells and iron benefit many areas of the body, including your nails.
B9, also called folate, contributes to new cell formation. Those with low folate intake experience nail discoloration and brittle nails.
2. Biotin
Even though Biotin is technically a B vitamin (B7), it’s so famous it deserves a section of its own. Many people take Biotin for healthy skin, hair, and yes – nails.
Biotin not only promotes cell formation but aids in protein-building amino acids.
All this helps promote healthier nails.
You’ll especially benefit from Biotin if you have brittle nails. The new cells and protein will help strengthen your nails.
The best way to take Biotin is through supplements, but plenty of food naturally contains Biotin. This includes nuts, egg yolk, dairy, yeast, salmon, avocado, sweet potato, seeds, cauliflower, green beans, and legumes.
3. Magnesium
Magnesium is beneficial for many reasons. This vitamin helps control headaches and improves your nervous system. Magnesium also strengthens your nails.
That’s because magnesium is responsible for protein synthesis.
Men should consume between 400 and 420 mg and women should consume between 310 and 320 mg of magnesium every day.
You can tell if you have magnesium deficiency by looking at your nails. There will be deep, vertical ridges in your nails.
Don’t let it surprise you if you have a magnesium deficiency. Less than 60% of the world’s population consumes enough magnesium.
4. Iron
Remember how we mentioned iron under B vitamins? Iron is the center of all red blood cell activities. This makes red cell mobility possible.
Your red blood cells carry oxygen to each of your organs and to every other cell in your body, including your nails.
The reason why so many people have brittle nails is that their nails don’t receive enough oxygen. Their red blood cells are weak and they have an iron deficiency.
The best source of iron is in animal products – beef, chicken, fish, and eggs.
There’s iron found in vegetables, but it’s still recommended that vegetarians and vegans take iron supplements.
5. Omega-3 Fatty Acids
A major myth is that fat is bad for you. While there are some bad fats, there are also good fats. One of the best fats you can eat is omega-3 fatty acids.
These fats provide moisture to many areas of the body, including your nails. This helps give them a more attractive appearance.
Omega-3 fatty acids also promote cell growth in your nails, which further nourishes your nails. Omega-3 also reduces inflammation, preventing any nail infections.
If your diet lacks Omega-3 fatty acids, your nails can become dry and brittle.
6. Protein
Do you know what your nails consist of? The answer is keratin. Keratin is a structural protein that protects the skin underneath your nails. It makes sense that protein helps increase the health of your nails.
Eating a high-protein diet results in stronger nails. The more protein you eat, the more your body produces keratin. This is why low protein intake results in brittle nails.
How much protein should you eat? Your protein should contribute to between 10% and 35% of your diet.
The animal products most abundant in protein include meat, poultry, fish, eggs, and dairy. The plant products most abundant in protein include soy, beans, legumes, lentils, nuts, seeds, and whole grains.
7. Zinc
Another vitamin that boosts cell production is zinc.
This vitamin promotes the growth and division of your cells. In order for your nails to stay healthy, the cells must recycle and form new ones. The faster this process occurs, the healthier you nails will be.
Zinc activates this process. This is why zinc is essential for healthy nails.
What if you don’t get enough zinc in your diet? This will lead to cell degeneration.
The most obvious symptom is white spots on your nails.
Men and women should consume between 8 and 11 mg of zinc every day.
8. Vitamin C
Vitamin C is most famous for being the immune-boosting vitamin. But Vitamin C has another major benefit: the production of collagen.
Collagen is the protein that keeps our skin looking healthy and youthful. It fills lines, fades scars and stretch marks, and does amazing things to your nails.
Like keratin, collagen is what gives nails its strength and shape.
Vitamin C is also essential because our body doesn’t produce it naturally. That’s why a deficiency in Vitamin C doesn’t only cause brittle nails but it prevents your nails from growing.
Men and women should get between 75 and 90 mg of vitamin C per day.
Take These Supplements for Strong Nails
Vitamins and minerals are necessary for a healthy body. But did you know these vitamins can also give you strong nails? If you want naturally beautiful nails, focus on taking supplements and improving your diet.
A healthy body results in beautiful nails. Rather than fall for fake nail treatments, take these vitamins and do something nice for your body.
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