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 the right diet and the intake of essential vitamins .
Vitamins for nails play a crucial role in strengthening and maintaining nails. Whether you suffer from brittle nails or just 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 trace elements & vitamins for healthy nails
Healthy nails are often the result of a balanced diet combined with the right care. But which vitamins are particularly important for hair and 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 very important 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 and thus supports the growth of healthy nails. Vitamin E also helps to strengthen nails and protect them from breakage.
Getting enough vitamin E can make nails healthier , stronger and shinier . Vitamin E can be obtained from 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 the strength and structure of nails. A deficiency in vitamin B7 can lead to brittle and weak nails.
Regular intake of vitamin B7 can help strengthen nails and promote their growth. Good sources of vitamin B7 include eggs , avocados and salmon . Supplements can also be a good option to increase vitamin B7 levels.
3. The power of vitamin C
Vitamin C, another important and well-known antioxidant, protects cells from free radicals. It promotes collagen production , a protein important for the structure and strength of nails. Good levels of vitamin C also support the absorption of iron, a mineral important 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 the strength and structure of nails.
You can strengthen your nails and promote their growth by eating foods rich in vitamin A, such as 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 their growth.
This important vitamin supports cell division and nail growth. In addition, vitamin B9 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
Vitamin D, often referred to as the "sunshine vitamin," 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, supplements may be a way to increase vitamin D levels.
Vitamin D also aids in the absorption of calcium, a mineral that is essential for the strength and structure of nails. A lack of vitamin D 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 nail problems. In addition to sunlight, fatty fish , eggs and fortified dairy products are also good sources of vitamin D.
7. The invaluable importance of collagen for the body
Collagen is a protein that is important for the structure and strength of nails. It supports the production of keratin, a protein that is responsible for the strength and structure of nails.
Regular intake of collagen can help strengthen nails and promote their growth. Good sources of collagen include bone broth , fish , and chicken skin .
Supplements can also be a good option to increase collagen levels. Collagen can also help improve cuticle elasticity and moisture, resulting in healthier looking nails.
It can also help reduce nail cracks and splitting , 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 an important role in nail health. They are involved in the production of keratin, a protein that is crucial for the strength and structure of nails.
A lack of zinc can lead to brittle and weak nails. To strengthen your nails and support their growth, it is 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 silica, is an essential trace element found in almost every cell in the human body. It is involved in many metabolic processes and is particularly important for nail health. Silicon supports the production of collagen and keratin, proteins that are essential for nail strength and structure.
A sufficient supply 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 . Supplements, especially silicon capsules, can also be an effective way to increase silicon levels
10. Iron - an indispensable companion
Iron is an essential mineral that is vital for nail health. It supports the production of red blood cells that carry oxygen and nutrients to the nails. A lack of iron can lead to brittle and weak nails.
If, in addition to white spots, your nails become brittle and fragile or flake off in layers, this may be a sign of iron deficiency. Sunken nails, also known as spoon nails, can also indicate that the body is not getting enough iron.
Regular intake of iron can help strengthen nails and promote their growth. Good sources of iron include red meat , legumes and green leafy vegetables . Supplements can also be a good option to increase 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 lemon oil , which is known for its refreshing citrus scent.
Health Routine's Nail Growth Serum comes in a handy pen format and is easy to use and can be a valuable addition to your nail care routine if you want to strengthen your nails in the long term. With regular use, it can help improve the appearance of your nails and nourish 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 nail growth, and reduce nail problems.
It is important to include a variety of foods in our diet to ensure we get all the necessary nutrients that are important for the health of our nails.
Below is a table of foods rich in the above vitamins and trace elements. This table can help you choose the right foods to strengthen nails and promote their health.
| Vitamins/Minerals | 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 grains |
| Vitamin D | Fatty fish, eggs, fortified dairy products |
| Collagen | Bone broth, fish, chicken skin |
| Zinc & Selenium | Seafood, nuts, seeds |
| silicon | Whole grains, 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 is made of micro-fine glass without abrasive particles that could wear out over time. This means you have a long-lasting product that will not only be your partner for nail care for years, but is also sustainable. The glass file is a gentle remedy for brittle and damaged nail ends. This way you get well-shaped nails without any splinters!
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 on the nails. Brittle , weak or thin nails can 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 worth checking your diet and considering supplementary 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 a few weeks to a few months to see visible improvement. It is important to remain patient and be consistent with 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 affected by several 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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