Our fingernails grow at a rate of about 1/10 of an inch, or 3 mm, per month, so the nails reveal our long-term health. When we correct our diet after seeing a problem with the nails, it will take months before the results appear. Toenails grow even slower and take a year to a year and a half to grow out completely.
Symptoms of Mineral Deficiencies
Biotin—one of the B vitamins, is necessary for thick, strong nails. If your nails are weak, make sure you’re getting at least 2.5 mg of biotin per day. Biotin is also important for healthy hair.
Iron—when not getting enough iron the nails are “spoon-shaped” or flat and brittle. Work with your doctor if you think you’re iron-deficient. Iron is toxic so you want to get just the right amount, never more than that. A blood test will be required to insure that the blood levels are correct.
Zinc—if you have white spots on the nails, hangnails or nails that are deformed, you should see that you’re getting enough zinc. The recommended daily allowance is 11mg for men and 8mg for women. Pregnant and nursing women should have a little more. Supplemental zinc shouldn’t exceed 40mg per day because it interferes with other nutrients.
Other Nail Nutrients
Calcium—is necessary for strong nails. The amount to supplement depends on diet. According to Osteoporosis Canada, the total calcium intake, including supplements varies by age: 4 to 8 years – 800mg, 9 to 18 years – 1300mg, 19 to 50 years – 1000mg, over 50 – 1500mg.
Essential Fatty Acids—omega 3, omega 6 and omega 9 oils in the right combination are helpful for healthy nails.
Other Causes of Problem Nails
When your nails get wet, they drink in a little moisture and swell. Later they dry out and shrink. This swelling and shrinking causes brittle nails. It’s better to wear gloves when putting the hands in water, especially if harsh soaps are involved. Applying a cream after wetting the nails can be very helpful. If practiced for several months, there should be a considerable improvement.
Using nail polish and nail polish remover is harmful to the nails. If you use nail polish, use a brand from a company that has signed the Compact for Safe Cosmetics. Most nail polishes contain dangerous chemicals especially for women who are pregnant or might become pregnant. Nail polish removers with acetates are less drying than ones with acetones.
