Fingernails are more than just surfaces for nail polish; they can reveal a lot about our health. Achieving healthy nails isn’t always straightforward. Key nutrients like collagen, biotin, and zinc play a crucial role in strengthening nails, but there’s more to it.
Every kind of nutritional deficiency can impact nail growth in some way. Strong, smooth nails aren’t only about looks; they can reflect our overall health. Problems with our nails can often stem from health issues or lack of certain nutrients. It’s important to have a balanced intake of vitamins, micronutrients, and protein for robust nails.
In fact, scientists can even detect high cortisol levels, indicating stress, or health issues like diabetes in our nails. They can also spot signs of fractures in older women through nail analysis. Brittle nails might indicate hypothyroidism, and about half of those with psoriasis experience nail issues due to skin inflammation.
Nails are mainly made up of keratin, a type of protein, so having enough protein is vital for nail health. But protein alone isn’t sufficient. Collagen peptides provide necessary amino acids and are naturally found in bone broth. Many people also take a grass-fed collagen supplement, as a 2017 study highlighted collagen’s role in nail strengthening.
Zinc is the second most abundant mineral in our body and is essential for protein absorption. Despite this, around one-third of people are zinc deficient. Red meat is an excellent source of zinc, iron, protein, and collagen essential for healthy nails. A study found that women who consume less than 40 grams of red meat daily are four times more likely to face zinc deficiency than those who eat around 70 grams.
To improve zinc absorption, it’s helpful to soak nuts and grains to minimize phytic acids. Biotin, a water-soluble vitamin within the B-vitamin family, has been shown to strengthen nails. Foods rich in biotin include organ meats, eggs, fish, seeds, and salmon. Many pregnant and breastfeeding women have a biotin deficiency, indicating this vitamin should be increased during these periods.
Iron deficiency can lead to weak or brittle nails. Increasing iron intake, along with vitamin C for better absorption, can help. A condition called “spoon nails” is linked to low iron levels, and adding iron-rich foods like red meat and liver into the diet can be beneficial.
For nail health, calcium should be paired with vitamin K2, found in grass-fed animal products like butter, to ensure it reaches the nails. Some research suggests that 10 milligrams of silicon daily can strengthen weak nails, though not all studies agree. Silica from diatomaceous earth and the herb horsetail may not be necessary if you’re getting enough silica from food.
Vitamin A is crucial for processing the protein needed for healthy nails, so a deficiency can be problematic. Animal-based vitamin A is more bioavailable than the plant-based beta-carotene.
Nutrient absorption is key; poor digestion due to low stomach acid can negatively affect nails. An HCL supplement or apple cider vinegar in water can aid digestion. Low magnesium levels can cause soft, flaky nails. Eating a balanced diet and maintaining healthy habits is essential, as certain hand treatments can dry out nails.
Nail polish can affect nails by drying out the top layers if overused. Gel polish, in particular, is damaging. However, with some care, you can maintain nail health while using polish.
Nail infections are relatively common, with more than 200,000 occurring annually, often bacterial or fungal. Essential oils like orange, geranium, and lavender show antifungal and antibacterial properties. It’s a good idea to consult a healthcare practitioner if nail issues worsen.
Ultimately, nail care is about maintaining good hygiene and nourishing your body with a nutrient-rich diet. What steps do you take to ensure your nails are strong and healthy?
