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Top 8 Vitamins and Nutrients for Healthy, Strong Nails
Your fingernails can say a lot about your health.
Nail beds constantly give rise to nail tissue, and adequate vitamin, mineral and nutrient intakes help support the growth, formation and strength of new nail cells.
A change in the appearance, texture or shape of your nails could indicate nutrient deficiencies.
Here are the 8 most important vitamins and nutrients to keep your nails healthy.
Biotin is a B-complex vitamin, also known as vitamin B7, coenzyme R and vitamin H.
It promotes healthy cell growth and aids in the metabolism of protein-building amino acids that are essential for nail growth.
Biotin-rich foods and supplements may help strengthen your brittle fingernails. A few small studies support biotin supplement use to that effect (1, 2, 3).
One study in 35 people with brittle fingernails found that 2.5 mg of biotin per day for six weeks to seven months improved symptoms in 63% of participants (2).
Deficiency in this vitamin is rare, and while there is no Recommended Dietary Allowance (RDA) for biotin, the Adequate Intake (AI) recommendation for adults has been set at 30 mcg per day (4).
Biotin is most concentrated in organ meats such as liver, but can also be found in egg yolk, dairy products, yeast, salmon, avocado, sweet potato, nuts, seeds and even cauliflower.
SUMMARYBiotin deficiency is rare, but consuming biotin through foods or supplements may help strengthen brittle nails and improve their growth.
Other B vitamins are also important for nail health.
Vitamin B12 plays a role in iron absorption, as well as the development of red blood cells. Both iron and B12 are necessary for keeping nails strong and healthy.
A deficiency in vitamin B12 can result in entirely blue nails, bluish-black pigments with wavy longitudinal dark streaks and brownish pigmentation (5, 6).
Likewise, folate, or vitamin B9, is important for nail growth and health by contributing to red blood cell formation and the development of new cells.
A deficiency in folate can cause a pigment change in your nails and make them rigid and brittle (7).
To prevent deficiencies, adults require 2.4 mcg of vitamin B12 and 400 mcg of folate per day, though pregnant women have an increased need (4).
Folate can be found in dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds and avocado. On the other hand, B12 is primarily found in animal foods, such as meat, poultry, fish, eggs and dairy, though it can be fortified into other foods and beverages.
SUMMARYBoth vitamin B12 and folate play a role in red blood cell production and oxygen transportation to nail cells. Inadequacies can result in discoloration of your nails.
Iron composes the center of red blood cells, which carry oxygen to your organs and every cell in your body — including your nails.
Without iron, oxygen does not get adequately carried to your cells.
As oxygen is needed for healthy nails, an iron deficiency or anemia can lead to vertical ridges in your nails or your nails may concave or “spoon” (7, 8).
RDAs for iron vary considerably depending on age and gender. The recommendation for men is 8 mg per day, while that of women aged 19–50 is 18 mg per day. After women hit age 50 or go through menopause, their iron needs drop to 8 mg daily (9).
Your body absorbs the iron found in animal foods, such as beef, chicken, fish and eggs, better than that in plant foods like dark green leafy vegetables, peanuts, seeds, beans and other fortified foods.
However, eating a food rich in vitamin C together with a plant-based iron food source improves absorption. For example, eating oranges and strawberries alongside a spinach salad with beans and seeds improves your iron absorption.
SUMMARYIron is needed to provide your cells with adequate oxygen, which, in turn, is necessary for healthy nails. If you have an iron deficiency, the shape and appearance of your nails can be affected.
Magnesium is a mineral involved in over 300 reactions in your body, including protein synthesis, which is required for nail growth (10).
Vertical ridges in your nails may be a sign of a magnesium deficiency. Despite worldwide availability of this mineral, the World Health Organization (WHO) reports that less than 60% of the US population consumes the recommended amount (11).
The RDA is 400-420 mg and 310–320 mg per day for men and women respectively (9).
Whole grains, specifically whole wheat, are a rich source of magnesium. Dark green leafy vegetables, as well as quinoa, almonds, cashews, peanuts, edamame and black beans, are good sources, too.
SUMMARYAdequate magnesium intake is crucial to prevent vertical ridges in your nails. This mineral also helps with protein synthesis and the formation of new nails.
Nails are primarily made of a fibrous structural protein called keratin. This is what gives nails their strength and resilience. It also protects your nails from damage or stress (12, 13).
Interestingly, the keratin you see is actually dead. Nails are formed by dead cells, which your body sheds as new cells push up from underneath (12).
Eating enough protein through your diet is essential for boosting keratin production and thus creating strong nails, whereas low protein intake may cause weaker nails.
The RDA for protein is 0.36 grams per pound (0.8 grams per kg) of body weight per day. This equals approximately 55 grams of protein per day for a 150-lb (68-kg) person (14).
However, the Acceptable Macronutrient Distribution Range (AMDR) allows protein to account for 10–35% of your total daily calories — significantly more than the RDA (15).
Protein can be found in animal foods like meat, poultry, fish, eggs and dairy, as well as plant foods, such as soy, legumes, beans, lentils, nuts, seeds and whole grains.
SUMMARYAdequate protein intake is needed to produce keratin, which is responsible for keeping your nails strong and resilient.
Omega-3 fatty acids can help lubricate and moisturize your nails, giving them a shiny appearance.
These fatty acids may also reduce inflammation in your nail bed, which nourishes and promotes the health of cells that give rise to your nail plate. A lack of omega-3 fatty acids could contribute to dry and brittle nails (16).
There is no RDA for omega-3 fatty acids, but the AI is 1.6 grams and 1.1 grams per day for men and women respectively. The AMDR says that up to 1.6% of total calories can come from omega-3s (14, 15).
Fatty fish like salmon, trout, mackerel, tuna and sardines top the charts with omega-3s, but they can also be found in walnuts, soy, eggs, chia seeds, flaxseeds and fish and flaxseed oil.
SUMMARYTo prevent dry and brittle nails, consume adequate omega-3 fatty acids. They help lubricate your nails, giving them a shiny appearance.
Vitamin C is essential for the production of collagen, a protein that gives shape, strength and integrity to many tissues and is the building block of fingernails, hair and teeth (17).
A deficiency in vitamin C can result in brittle nails, as well as slowed nail growth (18).
Vitamin C is an essential nutrient and cannot be produced by your body. Men require 90 mg and women 75 mg per day (4).
While citrus fruits, such as oranges, strawberries and kiwi are thought to be the best sources of vitamin C, bell peppers, green vegetables and tomatoes are very high in this nutrient as well.
In fact, red bell peppers have more than twice the vitamin C of an orange (19).
SUMMARYVitamin C is essential for collagen production, which helps provide strength and integrity to your nails.
Zinc is required for many reactions in your body, including the growth and division of cells.
Nails are made up of a type of cell that grows and divides rapidly. Because of this fast production, a steady supply of zinc is needed to promote the healthy growth of nails (18).
Inadequate zinc intake can contribute to a degeneration of your nail plate, causing the appearance of white spots on your nails (18, 20).
The RDA for zinc is 11 mg and 8 mg per day for men and women respectively (9).
Animal proteins like beef, poultry, fish and eggs are rich sources of zinc. However, soy, chickpeas, black beans, nuts (such as almonds and cashews) and seeds also contain it.
SUMMARYZinc is required for the healthy growth of your nails. Animal proteins are a great way to consume adequate zinc through your diet, though certain plant foods pack this mineral as well.
A nutrient-rich diet is likely the best way to achieve strong, shiny, healthy nails.
While there are many supplements marketed for strengthening nails, scientific evidence is lacking. To date, biotin supplements are the only type shown to have a possible effect (1, 2, 18).
However, it’s important to note that deficiencies in certain vitamins, minerals and nutrients may negatively affect your nail health.
Try to get your vitamins and nutrients from food, but when you can’t, taking a supplement can help you meet your needs and likely improve your nail health.
SUMMARYConsuming a variety of vitamins, minerals and nutrients through food is the best way to improve and maintain nail health. Under certain circumstances, taking a supplement may be beneficial, though scientific research is lacking in this regard.
While consuming a variety of vitamins, minerals and nutrients through food contributes to growing and maintaining healthy nails, evidence suggests that supplementing with them may not.
Biotin is the exception, and supplements of this vitamin may help restore brittle nails.
Overall, if you want strong, shiny nails, be sure to include a variety of fruits, vegetables, nuts and seeds in your diet, as well as adequate protein and omega-3 fatty acids.
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Dopamine is a chemical in your brain that plays a role in the regulation of cognition, memory, motivation, mood, attention and learning.
Under normal circumstances, dopamine production is managed effectively by your body’s nervous system. However, there are various lifestyle factors and medical conditions that can cause dopamine levels to plummet.
Symptoms of low dopamine levels include loss of pleasure in things that you once found enjoyable, lack of motivation and apathy (3).
Here are 12 dopamine supplements to boost your mood.
Probiotics are live microorganisms that line your digestive tract. They help your body function properly.
Also known as the good gut bacteria, probiotics not only benefit gut health but may also prevent or treat various health problems, including mood disorders (4).
In fact, while harmful gut bacteria have been shown to decrease dopamine production, probiotics have the ability to increase it, which may boost mood (4, 5, 6).
Several rat studies have shown increased dopamine production and improved mood and anxiety with probiotic supplements (7, 8, 9).
Additionally, one study in people with irritable bowel syndrome (IBS) found that those who received probiotic supplements had a reduction in depressive symptoms, compared to those who received a placebo (10).
While probiotic research is rapidly evolving, further studies are needed to fully understand the effect of probiotics on mood and dopamine production.
You can add probiotics to your diet by consuming fermented food products, such as yogurt or kefir, or taking a dietary supplement.
SUMMARYProbiotics are important not only for digestive health but also for many functions in your body. They’ve been shown to increase dopamine production and improve mood in both animal and human studies.
Mucuna pruriens is a type of tropical bean native to parts of Africa, India and Southern China (11).
These beans are often processed into a dried powder and sold as dietary supplements.
The most significant compound found in Mucuna pruriens is an amino acid called levodopa (L-dopa). L-dopa is needed for your brain to produce dopamine (12).
Research has shown that Mucuna pruriens helps boost dopamine levels in humans, particularly those with Parkinson’s disease, a nervous system disorder that affects movement and is caused by a dopamine deficiency (13).
In fact, studies have indicated that Mucuna pruriens supplements may be just as effective as certain Parkinson’s medications at increasing dopamine levels (14, 15).
Mucuna pruriens may also be effective in boosting dopamine levels in those without Parkinson’s disease.
For example, one study found that taking 5 grams of Mucuna pruriens powder for three months increased dopamine levels in infertile men (16).
Another study found that Mucuna pruriens had an antidepressant effect in mice due to an increase in dopamine production (17).
SUMMARYMucuna pruriens has been shown to be effective in increasing dopamine levels in both humans and animals and may have an antidepressant effect.
Ginkgo biloba is a plant native to China that has been used for hundreds of years as a remedy for various health conditions.
Although research is inconsistent, ginkgo supplements may improve mental performance, brain function and mood in certain people.
Some studies have found that supplementing with Ginkgo biloba in the long term increased dopamine levels in rats, which helped improve cognitive function, memory and motivation (18, 19, 20).
One test-tube study showed that Ginkgo biloba extract appeared to increase dopamine secretion by reducing oxidative stress (21).
These preliminary animal and test-tube studies are promising. However, further research is needed before scientists can determine if Ginkgo biloba also increases dopamine levels in humans.
SUMMARYGinkgo biloba supplements have been shown to increase dopamine levels in animal and test-tube studies. However, further research is needed to conclude whether ginkgo is successful in increasing levels in humans.
Curcumin is the active ingredient in turmeric. Curcumin comes in capsule, tea, extract and powdered forms.
It’s thought to have antidepressant effects, as it increases the release of dopamine (22).
One small, controlled study found that taking 1 gram of curcumin had similar effects as that of Prozac on improving mood in people with major depressive disorder (MDD) (23).
However, more research is needed to understand curcumin’s role in increasing dopamine levels in humans and its use in the management of depression.
SUMMARYCurcumin is the active ingredient in turmeric. It has been shown to increase dopamine levels in mice and may have antidepressant effects.
Oregano oil has various antioxidant and antibacterial properties that are likely due to its active ingredient, carvacrol (26).
One study showed that ingesting carvacrol promoted dopamine production and provided antidepressant effects in mice as a result (27).
Another study in mice found that oregano extract supplements inhibited the deterioration of dopamine and induced positive behavioral effects (28).
While these animal studies are encouraging, more human studies are warranted to determine whether oregano oil provides similar effects in people.
SUMMARYOregano oil supplements have been proven to increase levels of dopamine and produce antidepressant effects in mice. Human-based research is lacking.
Magnesium plays a vital role in keeping your body and mind healthy.
Magnesium and its antidepressant qualities are still not fully understood, but there is evidence that magnesium deficiency may contribute to decreased dopamine levels and an increased risk of depression (29, 30).
What’s more, one study showed that supplementing with magnesium boosted dopamine levels and produced antidepressant effects in mice (31).
Currently, research on the effects of magnesium supplements on dopamine levels is limited to animal studies.
However, if you’re unable to get enough magnesium from your diet alone, taking a supplement may be a good idea to ensure you’re meeting your requirements.
SUMMARYMost research is limited to animal studies, but magnesium deficiency may contribute to low dopamine levels. Taking a magnesium supplement can help.
Green tea has long been touted for its antioxidant properties and nutrient content.
It also contains the amino acid L-theanine, which directly affects your brain (32).
L-theanine can increase certain neurotransmitters in your brain, including dopamine.
Multiple studies have shown that L-theanine increases dopamine production, thus causing an antidepressant effect and enhancing cognitive function (32, 33, 34).
Additionally, studies suggest that both green tea extract and frequent consumption of green tea as a beverage can increase dopamine production and are associated with lower rates of depressive symptoms (35, 36).
SUMMARYGreen tea contains the amino acid L-theanine, which has been shown to increase dopamine levels.
Vitamin D has many roles in your body, including the regulation of certain neurotransmitters like dopamine (37).
One study showed decreased dopamine levels in vitamin-D-deprived mice and improved levels when supplementing with vitamin D3 (38).
Since research is limited, it’s difficult to say whether vitamin D supplements would have any effect on dopamine levels without an existing vitamin D deficiency.
Preliminary animal studies show promise, but human studies are needed to better understand the relationship between vitamin D and dopamine in people.
SUMMARYWhile animal studies show promise, human studies are needed to see if vitamin D supplements increase dopamine levels in those with vitamin D deficiency.
Fish oil supplements primarily contain two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Many studies have discovered that fish oil supplements have antidepressant effects and are linked to improved mental health when taken regularly (39, 40, 41).
These benefits may be attributed in part to fish oil’s influence on dopamine regulation.
For instance, one rat study observed that a fish-oil-enriched diet increased dopamine levels in the frontal cortex of the brain by 40% and enhanced dopamine binding capabilities (42).
However, more human-based research is needed to make a definitive recommendation.
SUMMARYFish oil supplements may increase dopamine levels in the brain and prevent and treat depressive symptoms.
Studies have found that caffeine can boost cognitive performance, including by enhancing the release of neurotransmitters, such as dopamine (43, 44, 45).
It’s thought that caffeine improves brain function by increasing dopamine receptor levels in your brain (45).
However, your body can develop a tolerance to caffeine, meaning it learns how to process increased amounts.
Therefore, you may need to consume more caffeine than you did before to experience the same effects (46).
SUMMARYCaffeine is linked to increased dopamine levels by enhancing dopamine receptors in your brain. Over time, you may develop a greater tolerance for caffeine and may need to increase your consumption to have the same effects.
Ginseng has been used in traditional Chinese medicine since ancient times.
Its root can be eaten raw or steamed, but it’s also available in other forms, such as tea, capsules or pills.
Studies have shown that ginseng may enhance brain skills, including mood, behavior and memory (47, 48).
Many animal and test-tube studies indicate that these benefits may be due to ginseng’s ability to increase dopamine levels (49, 50, 51).
It has also been suggested that certain components in ginseng, such as ginsenosides, are responsible for the increase of dopamine in the brain and for beneficial effects on mental health, including cognitive function and attention (52).
One study on the effects of Korean red ginseng on attention deficit hyperactivity disorder (ADHD) in children observed that lower levels of dopamine were associated with symptoms of ADHD.
The children involved in the study received 2,000 mg of Korean red ginseng daily for eight weeks. At the end of the study, the results showed that ginseng improved attention in children with ADHD (53).
However, further studies are needed to draw definite conclusions about the extent to which ginseng enhances dopamine production and brain function in humans.
SUMMARYMany animal and test-tube studies have shown an increase in dopamine levels after supplementing with ginseng. Ginseng may increase dopamine levels in humans, especially those with ADHD, but more research is needed.
Berberine is an active component present in and extracted from certain plants and herbs.
It has been used in traditional Chinese medicine for years and has recently gained popularity as a natural supplement.
Several animal studies show that berberine increases dopamine levels and may help fight depression and anxiety (54, 55, 56, 57).
Currently, there is no research on the effects of berberine supplements on dopamine in humans. Therefore, more research is needed before recommendations can be made.
SUMMARYMany studies show that berberine increases dopamine levels in the brains of mice. However, further research is needed to fully understand the effects of berberine and dopamine levels in humans.
It’s best to consult with your healthcare provider before adding any supplement to your daily routine.
This is especially true if you have a medical condition or if you’re on any medications.
Generally, the risk associated with taking the above supplements is relatively low. They all have good safety profiles and low toxicity levels in low-to-moderate dosages.
The primary possible side effects of some of these supplements are related to digestive symptoms, such as gas, diarrhea, nausea or stomach pain.
Headaches, dizziness and heart palpitations have also been reported with certain supplements, including ginkgo, ginseng and caffeine (58, 59, 60).
SUMMARYIt’s important to talk to your doctor before taking dietary supplements and stop using them if negative side effects or medication interactions occur.
Dopamine is an important chemical in your body that influences many brain-related functions, such as mood, motivation and memory.
Generally, your body regulates dopamine levels well on its own, but some medical conditions and diet and lifestyle choices can lower your levels.
Along with eating a balanced diet, many possible supplements may help boost dopamine levels, including probiotics, fish oil, vitamin D, magnesium, ginkgo and ginseng.
This, in turn, could help improve brain function and mental health.
Each of the supplements on this list has a good safety profile when used properly. However, some supplements may interfere with certain prescription or over-the-counter medications.
It’s always best to talk to your healthcare provider or registered dietitian to determine if certain supplements are right for you.
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