Getting and maintaining beautiful, healthy nails takes more than just polish, buffing and manicures or pedicures. Vitamin supplementation to provide your growing nails with the nutrients they need for vigorous and thick growth is the number one unbreakable rule of nail care, according to spa expert Ji Baek, author of “Rescue Your Nails.” Specific vitamins play an important role in nail health, but discuss your supplementation plans with your doctor first to make sure your supplements don’t interfere with your current medications or health conditions.
Vitamin H
Vitamin H, also known as biotin, is technically a member of the B-vitamin family. It’s essential for the strengthening and growth of both hair and nails, according to a 1993 research study published in the 51:303-307 issue of the peer-reviewed Cutis journal for dermatologists. Insufficient amounts of vitamin H can cause nails to become brittle or thin. The University of Maryland Medical Center recommends taking 30mcg of vitamin H daily.
Vitamin B2
Not only is vitamin B2, or riboflavin, necessary for healthy hair, nails and skin, according to the University of Maryland Medical Center, but it’s also necessary for the body to properly use other B vitamins. Additionally, its antioxidant nature may help improve the body’s general health. The University of Maryland recommends a daily intake of 1.3mg for men and 1.1mg for women.
Antioxidants
Poor nail health may point to a nutritional inadequacy of the antioxidants vitamin A and C, according to Columbia University’s health services department. Low levels of these nutrients may cause your fingernails to become weak. Thus, many nail products are fortified with such vitamins. Every day, men and women should consume 90mg and 75mg of vitamin C, respectively, according to the University of Maryland Medical Center. For daily vitamin A requirements, men should consume 900mcg and women 700mcg, according to the Linus Pauling Institute at Oregon State University.
Magnesium
A deficiency of magnesium directly causes poor or slow nail growth, says the University of Maryland Medical Center. The center suggests men take 270mg daily while females should receive 280mg.
