Nail Makeup

Vitamins For Nail Growth: What To Include In Your Daily Diet?

Nourish Your Nails with Vital Vitamins: Boost nail growth and strength with essential vitamins like biotin and vitamin E. Unveil healthier, more beautiful nails.

Written by Venu Agrawal

On Oct 13, 2023 – 6 minutes read

Vitamins For Nail Growth

Are you aiming for naturally long and lustrous nails? Understanding the importance of the best vitamins for nail growth is key. Long, well-maintained nails not only enhance beauty but also indicate overall health. Weak, brittle nails that easily break can signal essential nutrient deficiencies. Familiarizing yourself with the best foods for promoting nail growth is crucial, as various vitamins play a significant role in maintaining nail health.

In this article, we will discuss the essential vitamins required for nail growth, including prenatal vitamins for nail growth, guidelines for improving your nails’ health, the precautions to take when caring for your nails, and how to trim and file your nails to achieve an elegant appearance.

Essential Vitamins For Nail Growth

Healthy nail growth, development, and strength are supported by a healthy diet abundant in vitamins, minerals, and essential nutrients. Here, I outline the top vitamins for nail growth and strength, along with other vital nutrients:

Essential Vitamins For Nail Growth

1. Biotin (vitamin B7):

A diet rich in biotin for nails or vitamin B7, one of the best vitamins for nail growth and strength, can benefit weak fingernails. This vitamin promotes healthy cell growth and accelerates the metabolism of amino acids essential for protein synthesis. Biotin sources include egg yolk, dairy products, sweet potatoes, yeast, avocado, salmon, cauliflower, nuts, seeds, as well as organ meats like liver.

2. Vitamin C:

Vitamin C is a crucial vitamin for collagen production. Our hair, nails, and skin all benefit from the structural support provided by the protein collagen. Lack of vitamin C causes dry and brittle nails, thus leading to breakages. To acquire vitamin C, consume limes, oranges, bell peppers, lemons, kale, strawberries, and broccoli. Consequently, vitamin C is crucial for hair, skin, and nail growth.

Best vitamins for nail growth

3. Magnesium:

Among its multitude of functions within the body, magnesium plays a crucial role in over 300 processes, including protein synthesis essential for nail growth. Alongside vitamins for nail fungus, magnesium-rich foods include whole grains such as wheat, dark green leafy vegetables, peanuts, cashews, edamame, black beans, and quinoa.

4. Vitamin E:

A healthy nail care routine should also include vitamin E. It helps to strengthen the nails and prevents them from breaking. Good sources of vitamin E are nuts, seeds, dark greens, avocados, sunflower seeds, and almonds.

Prenatal vitamins for nail growth

5. Zinc:

Numerous bodily processes, including cell division and development, depend on zinc, which is crucial for the rapid and continuous growth of nail cells. Adequate zinc supply is essential to maintain satisfactory nail development due to their high production rate. Deficiency in zinc can result in the appearance of white spots on the nails. Zinc is also among the best vitamins for nails and hair. Optimal sources of zinc include oysters, red meat, chicken, dairy products, nuts, whole grains, and breakfast cereals.

6. Iron:

Iron is a mineral needed to make hemoglobin, the protein responsible for carrying oxygen across the body. It is essential for cell division and development. Nails that break easily and are brittle are a sign of anemia, which a lack of iron or iron deficiency can cause. Getting the iron you need from foods like meat, poultry, beans, spinach, and iron-fortified cereals and supplements is easy. 

Vitamins for nail growth and strength

7. Protein:

Nails, composed of keratin, are resilient fibrous structures capable of enduring significant wear and tear without breaking. Keratin acts as a protective shield for the nails, guarding against damage. The nail bed consists of shed dead cells as new ones grow. Maintaining adequate protein intake is crucial for nail health; a low-protein diet may result in thinner nails, while a high-protein diet can promote keratin formation, resulting in stronger nails. Additionally, considering what vitamin is good for nails and hair is important for overall health and appearance.

8. Fatty acids omega-3:

Omega-3 fatty acids play a vital role in lubricating and hydrating nails, imparting a glossy appearance. These essential fatty acids nourish and improve the health of the cells responsible for forming the nail plate, potentially reducing inflammation in the nail bed. Insufficient intake of omega-3 fatty acids can lead to dry and brittle nails, underscoring the importance of considering vitamins for brittle nails. Rich sources of omega-3 fatty acids include fish and seafood.

Best vitamins for nail growth and strength

That’s it; now you know the most essential vitamins for nail growth. Therefore, taking note of the best foods for nail growth plays the most significant role in developing long, shiny, elegant nails. Now, let’s find out how you can improve your nail health.

Signs of Vitamin Deficiency in Nails

Different deficiencies in your body can show up in different ways on your nails.

DeficiencySigns and Symptoms
Vitamin B12Hyperpigmentation on nails
Vitamin CSoft or weak nails
Vitamin EYellow nails
ZincWhite spots on nails
IronRaised ridges and nails that are thin and curved inward (spoon nails)

Tips For Improved Nail Health

We may find all the vitamins for nail growth in our regular foods. Eating a nutrient-rich diet is the most remarkable approach to getting healthy strong nails and hair. However, sometimes, we need more vitamins, minerals, and nutrients that lead to better nail growth and health. Therefore, supplements can help you acquire the vitamins required for hair and nail growth without getting them from your food.

However, some precautions can help your nails stay healthy at home; read on.

Tips to Keep Your Nails Healthy

Although vitamins for nail growth are essential, nail care also facilitates the appearance of your fingers and toenails. Here are the tips to follow:

Signs of vitamin deficiency in nails

Moisturize your hands and cuticles:

Regularly applying hand lotion to moisturize your nails and the surrounding skin can shield the nails from potential damage. By sealing in moisture, this practice prevents the nails from drying out, promoting their health and resilience in the long run.

Trim and file:

Use a gentle nail file to keep your nail edges smooth. To file your nails, use lengthy, fast (but gentle) strokes in one direction. The risk of nail rips, peeling, and hangnails increases with the coarseness of the file grain.

Wear gloves and avoid harsh chemicals:

Since most hand sanitizers include alcohol, using them frequently might cause your nails to become dry and brittle. When handling chemicals, always protect your hands.

Avoid dehydration:

Nail health is like any other body part—getting adequate water is crucial. Nails can become brittle and break or peel easily if they don’t have enough moisture. Nails can keep their wetness and strength by drinking enough water.

Apply nail base and topcoats:

When your nails are on the flimsier side, you’ll benefit significantly from using a base coat and topcoat to give an extra layer of protection against moisture loss and breakage. As a result, the nail remains nourished and secure.


A nourishing diet is crucial for cultivating long, resilient nails with a radiant appearance. Conversely, Biotin is one of the main vitamins for nail growth that strengthen and repair weak nails. Additionally, a diet abundant in protein, zinc, magnesium, vitamins, and omega-3 fatty acids contributes to the strength and vitality of nails, as well as hair and skin. However, proper nail care involves staying hydrated, regularly moisturizing them, and steering clear of harsh chemicals to maintain their health and beauty.


1. What Is The Best Vitamin For Nail Growth?

Biotin, a B7 vitamin, is widely believed to promote healthy hair and nails.

2. What Vitamin Deficiency Causes Nail Cracking?

Nail cracking is commonly associated with a low intake of critical dietary oils like omega-3.

3. What Food Is Good For Nails?

There is no specific food that helps nails grow individually. Healthy nails require several vitamins, nutrients, and oils. Therefore, eating a balanced diet rich in nutrients is all you require.

  1. National Library of Medicine. (n.d). Vitamin C Deficiency. [Online] Available at:
  2. Harvard University. (2023). Vitamin E. [Online] Available at:
  3. Office on Women's Health. (n.d). Iron-deficiency anemia. [Online] Available at:

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Venu agarwal

Venu is a Women’s Health & Lifestyle Specialist who has worked with women from all walks of life, offering women the most current and evidence-based guidance.

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