If you are struggling with weak nails, it could be a sign of nutrient deficiencies, such as calcium and iron. In this article, we will explore the top six vitamins and minerals that can help you strengthen your nails.
Vitamins B12 and Iron
The lack of oxygen in the blood can cause the nails to become weak and brittle. Anemia can lead to slow and abnormal growth, which may change the shape of your nails, making them more prone to cracking. A diet rich in grass-fed beef, wild salmon, pasture-raised eggs, and shellfish can help boost your intake of Vitamin B12 and Iron. For the best results, consume heme-iron, which is found in animal-based foods such as grass-fed liver or spleen extract. Methylcobalamin or Adenosylcobalamin is the best form of supplemental B12, at around 1000mcg per day.
Nutritional Yeast
One of the best ways to promote strong nails is by eating 2-3 tablespoons of unfortified nutritional yeast every day. Nutritional yeast is the richest natural source of B-vitamins, such as B1 (Thiamine), B9 (Folate), and B7 (Biotin), which helps to promote healthy cell growth and the formation of protein-building amino acids necessary for healthy nails. Nutritional yeast also provides 18 amino acids, the raw materials needed to create keratin and other proteins in your body for your nails, hair, glands, and outer skin layer.
Apple Cider Vinegar
As you get older, the digestive juices in your stomach become weaker, which leads to decreased absorption of essential minerals such as calcium, magnesium, iron, and zinc, all of which are necessary for strong and healthy nails. Adding one tablespoon of apple cider vinegar to a glass of water and drinking it before meals can help break down minerals and proteins from food and support the nail root cells for strong, smooth, and even nail growth.
Bone Broth Powder
To supply the raw materials needed to build collagen and keratin, consume 1-2 tablespoons of bone broth powder on a daily basis. Collagen is a protein that provides structure to your hair, skin, and nails, while keratin is the protein that forms the hard material in your nails. Consuming bone broth powder provides essential amino acids, such as glycine, proline, and hydroxyproline, which are the building blocks of collagen and keratin.
Vitamin E
Vitamin E is a powerful antioxidant that helps to protect the body from damage caused by free radicals. It also helps to improve blood circulation, which is essential for healthy nail growth. Foods rich in Vitamin E include sunflower seeds, almonds, spinach, avocado, and sweet potatoes. You can also take a Vitamin E supplement at around 400-800IU per day.
Zinc
Zinc is an essential mineral for the growth and repair of tissues in the body, including the nails. A lack of zinc can lead to the development of white spots on the nails, as well as weak and brittle nails. Foods rich in zinc include oysters, grass-fed beef, pumpkin seeds, and cashews. A zinc supplement of 15-30mg per day is also recommended.
In conclusion, maintaining healthy nails requires a balanced diet that includes the necessary vitamins and minerals. If you notice changes in the appearance, strength, color, or texture of your nails, it may be a sign of nutrient deficiencies. Adding the above-listed nutrients to your diet, either through food or supplements, can help to promote strong, healthy nails.
