Healthy nails are not only a sign of beauty, but also of good health. But how do you achieve strong and shiny nails? One answer may lie in proper nutrition and the intake of essential vitamins .
Nail vitamins play a crucial role in strengthening and caring for nails. Whether you suffer from brittle nails or simply want to do the best for your nails, the right vitamins can make a big difference.
In this guide, you will learn which vitamins are particularly important for fingernails and how you can best integrate them into your diet .
The top 10 vitamins and trace elements for healthy nails
Healthy nails are often the result of a balanced diet combined with proper care. But which vitamins are especially important for nails ? And how can you recognize a vitamin deficiency in your fingernails?
In this section we present the top 10 trace elements and vitamins that are of great importance for healthy nails .
1. The key to radiant nails: The effect of vitamin E
Vitamin E is a powerful antioxidant that protects cells from damaging free radicals. It promotes blood circulation , thus supporting the growth of healthy nails. Vitamin E also helps strengthen nails and protect them from breakage and nail changes .
Adequate vitamin E can make nails healthier , stronger , and shinier . Vitamin E can be obtained through both food and supplements. Good sources of vitamin E include nuts , seeds , and green leafy vegetables .
2. Why vitamin B7 is essential for your nail care
Vitamin B7, also known as biotin, is an important nutrient for nail health. It supports the production of keratin, a protein responsible for nail strength and structure. A deficiency in vitamin B7 can lead to brittle and weak nails.
Regular intake of vitamin B7 can help strengthen nails and promote nail growth. Good sources of vitamin B7 include eggs , avocados , and salmon . Supplements can also be a good option for increasing vitamin B7 levels.
3. The power of vitamin C for healthy nails
Vitamin C, another important and well-known antioxidant, protects cells from free radicals. It promotes collagen production , a protein important for nail structure and strength. Good vitamin C levels also support the absorption of iron, a mineral essential for nail health.
Many supplements contain vitamin C. You can also strengthen your nails and promote growth by regularly consuming foods rich in vitamin C, such as citrus fruits , berries , and peppers .
4. How your nail health benefits from the power of vitamin A
Vitamin A is an essential vitamin for nail health. It supports cell division and nail growth . Vitamin A also promotes the production of keratin, a protein responsible for nail strength and structure.
You can strengthen your nails and promote their growth by eating vitamin A-rich foods like carrots , sweet potatoes , and dark green leafy vegetables . Supplements are an additional way to increase vitamin A levels.
5. How Vitamin B9 Promotes the Beauty and Health of Your Nails
Supplements containing vitamin B9, also known as folic acid, can be a good option to support nail health. Regular intake of vitamin B9 can help strengthen nails and promote nail growth.
This important vitamin supports cell division and nail growth. Vitamin B9 also promotes the production of red blood cells, which carry oxygen and nutrients to the nails. Legumes , green leafy vegetables , and whole grains are good natural sources of vitamin B9.
6. How vitamin D can help reduce nail problems
It's difficult to say which vitamin is best for nails. One important vitamin, however, is vitamin D, known as the "sunshine vitamin," which can be absorbed through sunlight on the skin. Despite this, many people have low vitamin D levels, especially during the winter months. In such cases, dietary supplements can be an option for increasing vitamin D levels.
Vitamin D also supports the absorption of calcium, a mineral essential for nail strength and structure. A vitamin D deficiency can lead to brittle and weak nails, especially if there is a vitamin D deficiency in the fingernails.
Note: Regular intake of vitamin D can help strengthen nails and reduce problems such as nail discoloration . In addition to sunlight , fatty fish , eggs , and fortified dairy products are also good sources of vitamin D.
7. The invaluable importance of collagen
Collagen is a protein important for the structure and strength of nails. It supports the production of keratin, a protein responsible for the strength and structure of nails.
Regular collagen intake can help strengthen nails and promote nail growth. Good sources of collagen include bone broth , fish , and chicken skin .
Supplements can also be a good option for increasing collagen levels. Collagen can also help improve cuticle elasticity and moisture, leading to healthier-looking nails.
It can also help reduce cracking and splitting of the nails, which in turn leads to stronger and more resilient nails.
8. Stronger, healthier nails thanks to the power of zinc & selenium
Zinc and selenium are essential minerals that play a key role in nail health. They are involved in the production of keratin, a protein crucial for nail strength and structure.
A zinc deficiency can lead to, among other things, brittle toenails . To strengthen your nails and support their growth, it's important to get enough zinc and selenium. Seafood , nuts , and seeds are excellent sources of these two minerals.
9. Discover the power of silicon - more than just a mineral
Silicon, also known as silicic acid, is an essential trace element found in almost every cell of the human body. It participates in many metabolic processes and is especially important for nail health. Silicon supports the production of collagen and keratin, proteins essential for nail strength and structure.
A sufficient intake of silicon can help reduce the brittleness of fingernails and improve nail structure.
Good sources of silicon include whole grains , legumes , and green leafy vegetables . Dietary supplements, especially silicon capsules, can also be an effective way to increase silicon levels.
10. Iron - an indispensable companion
Although iron isn't a vitamin, it's an essential mineral that's vital for nail health. It supports the production of red blood cells, which carry oxygen and nutrients to the nails. An iron deficiency can lead to brittle and weak nails.
If, in addition to white spots, your nails become brittle and fragile, or peel off in layers, this could be a sign of iron deficiency. Sunken nails, also known as spoon nails, can also indicate an iron deficiency.
Regular iron intake can help strengthen nails and promote nail growth. Good sources of iron include red meat , legumes , and green leafy vegetables . Supplements can also be a good option for increasing iron levels.
Vitamins in Nail Growth Serum: The secret to strong nails
The Nail Growth Serum from Health Routine can be a support for anyone who wants to get strong nails and longs for stronger and healthier looking nails.
It contains a carefully selected blend of vitamins and natural oils that can help nourish nails and improve their appearance .
- The serum contains almond oil, jojoba oil, coconut oil and olive oil , which are rich in nutrients and moisture and can help nourish and hydrate the nails.
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Tocopherol (vitamin E) can help support nail growth and give nails a natural shine.
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Biotin (vitamin B7) can help improve the appearance of brittle and thin nails.
- The serum also contains limonene oil , which is known for its refreshing citrus scent.
Health Routine's Nail Growth Serum, in its convenient pen format, is easy to use and can be a valuable addition to your nail care routine if you want to strengthen your fingernails long-term. With regular use, it can help improve the appearance of your nails and condition them.
Nutrition as the key to healthy nail care
A balanced and nutrient-rich diet can be the key to healthy and strong nails. The vitamins and minerals we consume through our food play a crucial role in the health and growth of our nails.
A diet rich in vitamins and minerals can help strengthen nails, promote their growth, and reduce nail problems.
It is important to include a variety of foods in our diet to ensure that we get all the necessary nutrients that are important for the health of our nails.
Below is a table of foods rich in the vitamins and trace elements mentioned above. This table can help you choose the right foods to strengthen and promote nail health.
| Vitamin/Mineral | Groceries |
| Vitamin E | Nuts, seeds, spinach, broccoli |
| Vitamin B7 (biotin) | Eggs, salmon, avocado, sweet potatoes |
| Vitamin C | Citrus fruits, strawberries, peppers, tomatoes |
| Vitamin A | Carrots, sweet potatoes, spinach, pumpkin |
| Vitamin B9 (folic acid) | Legumes, green leafy vegetables, whole grain products |
| Vitamin D | Fatty fish, eggs, fortified dairy products |
| Collagen | Bone broth, fish, chicken skin |
| Zinc & Selenium | Seafood, nuts, seeds |
| silicon | Whole grain products, legumes, green leafy vegetables |
| iron | Red meat, legumes, green leafy vegetables |
Conclusion
Finally, we would like to introduce you to a product from Health Routine that can perfectly complement a vitamin-rich nail care routine: The microfine glass file from Health Routine is an essential tool for caring for your toenails and fingernails.
It's made of microfine glass without abrasive particles that could wear off over time. This gives you a long-lasting product that will not only be your nail care partner for years, but is also sustainable. The glass file is a gentle remedy for brittle and damaged nail ends. This way, you can achieve well-shaped nails, completely without splintering!
With the Health Routine glass file and the Nail Growth Serum, your nail care routine is perfect - in a natural, high-quality and healthy way.
FAQ
How do I recognize a vitamin deficiency in my nails?
A vitamin deficiency can manifest itself in various ways in the nails. Brittle , weak , or thin nails may indicate a deficiency in vitamins such as biotin or vitamin E.
White spots on the nails can indicate a zinc or iron deficiency. If you notice such signs, it may be helpful to review your diet and consider supplemental nail care such as Nail Growth Serum .
How long will it take for my nails to improve?
The time it takes to see improvement in nails can vary from person to person and depends on several factors, including diet, general health, and nail care.
However, it can usually take several weeks to several months for visible improvement to occur. It's important to remain patient and consistently maintain a balanced diet and good nail care.
Do nails grow faster if you take a lot of vitamins?
Nails typically grow about 2-3 mm per month. However, the rate of nail growth can be influenced by various factors, including age, gender, diet, health status, and genetic predisposition.
Adequate intake of vitamins and minerals may help support nail health, but is unlikely to significantly accelerate nail growth.
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