Highest effect
Biotin
Vitamin
Impact
Highest effect
Typical dose:2500–5000 mcg / day
Biotin (Vitamin B7) is a crucial coenzyme in the synthesis of keratin, the primary protein that makes up nails. Supplementation has been shown in multiple studies to improve nail firmness, hardness, and thickness, particularly in individuals with brittle nails.
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Collagen
Other
Impact
Highest effect
Typical dose:2500–15000 mg / day
Hydrolyzed collagen peptides are highly bioavailable and supply the fundamental amino acids required for nail growth. Studies suggest that collagen supplementation can support faster nail growth and reduce the frequency of broken or chipped nails.
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Silicon
Mineral
Impact
Highest effect
Typical dose:5–20 mg / day
Silicon, often consumed as orthosilicic acid or from sources like bamboo or horsetail extract, is vital for the structural integrity of the nail plate. It helps to cross-link keratin strands, which may decrease brittleness and improve nail surface quality.
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High effect
Horsetail
Botanical
Impact
High effect
Horsetail extract is one of the most concentrated botanical sources of silica (silicon). This mineral is vital for the structural integrity of connective tissues. It enhances the strength and quality of the nail plate, reducing brittleness and improving surface appearance.
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Keratin
Other
Impact
High effect
Typical dose:250–1000 mg / day
Supplementing with solubilized keratin provides the complete profile of amino acids, including the sulfur-containing ones like cysteine, in the exact form used by the body to build nails. This can help improve nail hardness, smoothness, and reduce breakage.
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Methionine
Amino Acid
Impact
High effect
The body requires methionine to produce cysteine, another sulfur-rich amino acid critical for forming the strong disulfide bonds that give keratin its rigidity and resilience. Supplementing with methionine ensures the foundational elements for robust keratin synthesis are available.
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Moderate effect
Fish Oil
Fatty Acid
Impact
Moderate effect
Typical dose:1000–2000 mg / day
The anti-inflammatory properties of Omega-3s support overall health, while the fats themselves can help lubricate and nourish the nail matrix. This can result in nails that are less dry and prone to splitting or peeling.
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Magnesium
Mineral
Impact
Moderate effect
Magnesium is involved in hundreds of enzymatic reactions, including those necessary for synthesizing new proteins. Since nails are made of keratin, an adequate magnesium supply is fundamental for the cellular machinery that powers nail growth and strength.
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Selenium
Mineral
Impact
Moderate effect
Typical dose:55–200 mcg / day
Selenium plays a role in protecting against oxidative damage and is necessary for the production of selenoproteins involved in nail health. Ensuring adequate intake helps prevent nail issues associated with deficiency.
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Vitamin C
Vitamin
Impact
Moderate effect
Typical dose:250–1000 mg / day
While not a direct component of the nail plate itself, Vitamin C is indispensable for producing collagen. A healthy nail bed and surrounding skin are crucial for supporting nail growth and preventing issues like hangnails.
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Vitamin E
Vitamin
Impact
Moderate effect
As a potent antioxidant, Vitamin E helps protect the cells in the nail bed and matrix from oxidative stress. This cellular protection supports consistent, healthy growth and can help maintain nail moisture and flexibility.
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Situational effect
Iron
Mineral
Impact
Situational effect
Typical dose:18–65 mg / day
Iron is a component of hemoglobin, which carries oxygen to all cells, including those responsible for nail growth. Correcting an iron deficiency can resolve nail problems like koilonychia (spoon nails) and improve overall nail strength and appearance.
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Vitamin B12
Vitamin
Impact
Situational effect
Proper nail growth depends on rapid cell production in the nail matrix. Vitamin B12 plays a critical role in this process. A deficiency can lead to anemia and hinder cell turnover, resulting in weak, brittle, or bluish-black discolored nails.
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Vitamin D
Vitamin
Impact
Situational effect
Vitamin D deficiency can impair the regulation of cell growth, including the keratinocytes that form nails. While not a primary nail-builder, ensuring adequacy is important for the fundamental cellular processes that support healthy nail formation and mineral homeostasis.
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Zinc
Mineral
Impact
Situational effect
Typical dose:15–30 mg / day
Zinc deficiency can lead to white spots (leukonychia), Beau's lines, and slow nail growth. Supplementation is highly effective for correcting these issues in individuals with inadequate zinc status, ensuring the proper function of enzymes involved in nail formation.
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Limited evidence
Calcium
Mineral
Impact
Limited evidence
While nails are composed of keratin protein, not primarily calcium, severe calcium deficiency can affect overall health, which may be reflected in nail quality. It plays a supportive role in cellular processes and maintaining the hardness of surrounding bone and tissues.
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