Healthy nails are important for your overall appearance, but if you have weak or peeling nails, it will affect your self-confidence. This problem is more common in women than men, especially when they expose their hands to water on a daily basis. Regular use of hand sanitizers and frequent washing can cause drying and cracking of the skin as well as the nails. In addition to genetics which plays an important role, a dry climate, lack of vitamins and minerals in the diet or an acidic pH balance can also lead to brittle nails. Fortunately, there are several tricks that you can use to help you get stronger nails. Read on to find out what vitamins and supplements you should add to your routine to grow long, healthy nails at home.
Vitamin B12, also known as cobalamin, is one of the essential nutrients needed for strong and healthy nails. It is required for the proper growth and repair of the nails, as well as for the production of keratin. Vitamin B12 deficiency is common in vegetarians and vegans as it is only found in animal products. It is important to consume B vitamins daily as they are water-soluble, which means that your body doesn’t store them for long and you need to replenish them daily. Foods high in vitamin B12 include fish, meat, eggs, dairy products, legumes, and enriched grains and cereals.
Vitamin C is an antioxidant that helps your body fight the free radicals that cause damage to the skin and nails. It is essential for the production of collagen, the protein that keeps the skin and nails hydrated and plump. While you can find vitamin C in citrus fruits such as lemons, limes, and oranges, you can also find it in supplements. Vitamin C is water-soluble and is excreted daily through your urine, which means that you need to replenish it every day. Foods high in vitamin C include bell peppers, broccoli, kiwis, papayas, strawberries, tomatoes, and oranges.
Vitamin E is an antioxidant that protects your body against oxidative stress, which is associated with aging and dermatological conditions. It is essential for the growth and repair of skin and nails, and it also helps to keep them hydrated. Vitamin E is fat soluble, which means that it can be stored in your body for long periods of time. While it is important to consume vitamin E daily, it is even more important to consume a natural form of vitamin E. Synthetic vitamin E is found in many supplements, but is not as effective as natural vitamin E. Foods high in vitamin E include almonds, broccoli, Brussels sprouts, carrots, cocoa, corn, eggs, olives, peanuts, sunflower seeds, and wheat germ.
Zinc is an important mineral that is needed for healthy hair and nails. It is essential for cellular regeneration, which means that it helps your body to repair damage such as broken nails and skin. Zinc is also important for collagen production, which provides the skin and nails with elasticity and strength. Zinc is a trace mineral that you can find in many foods, especially those rich in protein such as eggs, fish, red meat, and poultry. While your body needs only a small amount of zinc daily, too much of it can be harmful. Zinc supplements come in both oral and topical forms. Oral zinc is often used to treat infections such as acne, while topical zinc is used to treat brittle nails. Choose a zinc supplement that is high in the amino acid cysteine to enhance its absorption.
Calcium and magnesium
Calcium and magnesium are two minerals that support healthy nail growth. Calcium is important for strong bones and teeth, and it also contributes to healthy nail growth. Although it is found in a variety of foods, many people don’t get the recommended daily intake of calcium from their diet alone. Magnesium is essential for healthy muscles and nerves, and it also supports healthy nail growth. Unfortunately, most people don’t get enough of either of these minerals in their diet. Calcium and magnesium can also be found in supplemental form. Choose a supplement that also includes vitamin D, as this helps to increase the absorption of calcium and magnesium. If you suffer from brittle nails and they break easily, you may be deficient in calcium and magnesium.
Your nails are an important part of your overall health and appearance. While they can sometimes be difficult to manage, they can also be quite beautiful when they are given the right care. Strong and healthy nails are important for both men and women and can be achieved with the right vitamins and supplements. Vitamins and minerals are essential for healthy nails and can help you achieve stronger and longer nails with the right routine. Vitamin B12, vitamin C, vitamin E, zinc, calcium, and magnesium are just a few of the many vitamins and minerals that are important for healthy nails. With these helpful vitamins and supplements, you can achieve healthy, beautiful nails that will boost your self-confidence.