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Your fingernails can say a lot about your health. Nail beds constantly give rise to nail tissue, and adequate vitamin, mineral and nutrient intakes help support the growth, formation and strength of new nail cells. A change in the appearance, texture or shape of your nails could indicate nutrient deficiencies.
Below you will find supplements that contribute to healthy nails!
Here are the most important vitamins, minerals and nutrients to keep your nails healthy.
Biotin (vitamin B7) promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth. Biotin can help strengthen brittle fingernails.
Vitamin B12 (kobalamin) plays a role in iron absorption, as well as the development of red blood cells. Both iron and vitamin B12 are necessary for keeping nails strong and healthy. A deficiency in vitamin B12 can result in entirely blue nails, bluish-black pigments with wavy longitudinal dark streaks and brownish pigmentation.
Folate (folic acid), or vitamin B9, is important for nail growth and health by contributing to red blood cell formation and the development of new cells. A deficiency in folate can cause a pigment change in your nails and make them rigid and brittle.
Iron composes the center of red blood cells, which carry oxygen to your organs and every cell in your body — including your nails. Without iron, oxygen does not get adequately carried to your cells. As oxygen is needed for healthy nails, an iron deficiency or anemia can lead to vertical ridges in your nails or your nails may concave or “spoon”.
Keratin: nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage. Interestingly, the keratin you see is actually dead. Nails are formed by dead cells, which your body sheds as new cells push up from underneath.
Collagen: Nails, and also your skin and hair are made up of proteins like elastin, collagen, and keratin. When your body can't make them, you could have brittle or thinning hair, dry and flaky skin, and deep ridges on your fingernails. Keratin is a type of protein that forms the cells that make up the tissue in nails and other parts of your body. Keratin plays an important role in nail health. It protects nails from damage by making them strong and resilient. It also protects your nails from damage or stress.
Taking collagen and keratin as a dietary supplement may increase the strength of your nails by preventing brittleness. Additionally, it may help your hair and nails grow longer at the same time.
Interestingly, the keratin you see is actually dead. Nails are formed by dead cells, which your body sheds as new cells push up from underneath.
Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails, whereas low protein intake may cause weaker nails.
As proteins like keratin and collagen are not so common in the food many of us eat on daily base, the optimal thing to do is to incorporate a dietary supplement with keratin and collagen to your daily routine.
Silica: If you are not happy with the state of your nails, whether they are brittle, have spots on them, ridges or simply are not happy with the way they look, then silica supplementation may be beneficial. Silica takes all the nutrients to the nails helping not only to impart strength, but also feeds the nail bed with all the vital nutrients for encouraging healthy and strong nails.
Vitamin C is essential for the production of collagen, a protein that gives shape, strength and integrity to many tissues and is the building block of fingernails, hair and teeth. A deficiency in vitamin C can result in brittle nails, as well as slowed nail growth.
Zinc is required for many reactions in your body, including the growth and division of cells. Nails are made up of a type of cell that grows and divides rapidly. Because of this fast production, a steady supply of zinc is needed to promote the healthy growth of nails. Inadequate zinc intake can contribute to a degeneration of your nail plate, causing the appearance of white spots on your nails.
Magnesium is a mineral involved in over 300 reactions in your body, including protein synthesis, which is required for nail growth. Vertical ridges in your nails may be a sign of a magnesium deficiency.
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