2. Biotin (Vitamin B7): The Nail-Strengthening Nutrient
Biotin is one of the most well-known nutrients for nail health. Studies suggest that biotin supplements can improve brittle nails, but many people can get enough from food alone.
Good dietary sources of biotin include:
- Eggs (fully cooked)
- Almonds and walnuts
- Sweet potato
- Spinach
- Lax
Biotin supports the keratin structure, which helps nails grow thicker and less prone to splitting caused by brittleness.
3. Iron: Prevents weak or ridged nails
Iron deficiency can lead to thin nails and, in more severe cases, spoon-shaped nails (koilonychia). While vertical ridges in themselves do not automatically indicate iron deficiency, persistent weakness or fatigue combined with nail changes may be worth discussing with a healthcare provider.
Iron-rich foods include:
- Lean red meat
- Chicken thighs
- Lenses
- Chickpeas
- Pumpkin seeds
- Dark leafy vegetables
- Combine plant-based sources of iron with vitamin C-rich foods like citrus fruits or bell peppers to improve absorption.
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