![]() On the other hand, B12 is primarily found in animal foods, such as meat, poultry, fish, eggs and dairy, though it can be fortified into other foods and beverages. ![]() To prevent deficiencies, adults require 2.4 mcg of vitamin B12 and 400 mcg of folate per day, though pregnant women have an increased need ( 4).įolate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocado. Likewise, folate, or vitamin B9, is important for nail growth and health by contributing to red blood cell formation and the development of new cells.Ī deficiency in folate can cause a pigment change in your nails and make them rigid and brittle ( 7). Both iron and B12 are necessary for keeping nails strong and healthy.Ī deficiency in vitamin B12 can result in entirely blue nails, bluish-black pigments with wavy longitudinal dark streaks and brownish pigmentation ( 5, 6). Vitamin B12 plays a role in iron absorption, as well as the development of red blood cells. Other B vitamins are also important for nail health. Strengthen brittle nails and improve their growth. One study in 35 people with brittle fingernails found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms in 63% of participants ( 2).ĭeficiency in this vitamin is rare, and while there is no Recommended Dietary Allowance (RDA) for biotin, the Adequate Intake (AI) recommendation for adults has been set at 30 mcg per day ( 4).īiotin is most concentrated in organ meats such as liver, but can also be found in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds and even cauliflower.ĭeficiency is rare, but consuming biotin through foods or supplements may help A few small studies support biotin supplement use to that effect ( 1, 2, 3). It promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth.īiotin-rich foods and supplements may help strengthen your brittle fingernails. Biotin is a B-complex vitamin, also known as vitamin B7, coenzyme R and vitamin H.
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