If your nails crack, break, or chip without an apparent reason, you may be dealing with brittle nails. Oftentimes, brittle nails are a normal sign of aging. Regular nail salon visits and frequent handwashing may also weaken nails. There are many causes of brittle nails, which include too much or too little moisture and chemical damage from nail polish, cleaning agents, or detergents.
Most often, the cause of brittle nails is wetting and drying nails over and over, which removes moisture and causes them to be dry and brittle. That said, brittle nails could also be a sign of an underlying issue, such as a nutritional deficiency.
If a diet lacks foods rich in these nutrients or if there is poor digestion or absorption of nutrients, then a deficiency may occur, and further lab testing would be needed to confirm.
Nutritional Deficiencies That Can Cause Brittle Nails
Deficiencies in several vitamins or minerals can cause brittle nails, and a lack of one or more of these nutrients might make nails brittle:
- Iron
- B vitamins like biotin or B12, Zinc, and Protein.
- It’s also important to get enough omega-3 fatty acids for healthy nails.
In addition to brittleness, nutritional deficiencies may cause the following nail changes:
- White spots
- Vertical lines or ridges
- Indentations
- A lack of folate can cause changes in fingernail pigmentation.
- Extreme eating habits may contribute to nutritional deficiencies, particularly disordered eating such as anorexia nervosa or fad diets.
Can You Reverse Your Brittle Nails by Getting More Nutrients?
If your doctor thinks that a nutritional deficiency could be the culprit, they might suggest switching up your diet. Eat a variety of foods to get the vitamins and minerals your body needs to nourish itself from the inside out.
Foods to get more of these vitamins:
- Iron: Beef, poultry, fish, beans, and lentils
- Vitamin C to Help With Iron Absorption: Citrus fruits, kiwi, red peppers, strawberries, and tomatoes
- Vitamin B12 and Biotin: Beef liver, meats, poultry, fish, clams, oysters, eggs, cheese, milk, nuts, seeds, sweet potatoes, spinach, and broccoli
- Zinc: Oysters, meat, fish, poultry, beans, nuts, whole grains, and dairy
- Protein: Meat, fish, poultry, nuts, seeds, and legumes
- Magnesium Nuts, seeds, avocados, spinach and other greens, and whole grains
- Folate: Spinach, black-eyed peas, and asparagus
- Omega-3 Flaxseed, chia seeds, and salmon
Should I Take Supplements for Stronger Nails?
If a nutrient deficiency is truly the reason for your brittle nails, your doctor might suggest addressing your diet first. But if your doctor gives you the green light to take a supplement as well, there is some research showing that certain kinds are beneficial for brittle nails. Biotin supplements may help brittle nails because biotin is essential for the production of keratin, a protein that forms nails.
One older study found that 63 percent of those with brittle nails who took a daily biotin supplement noticed improvements in their nails. More research is needed to conclusively show a connection between biotin supplements and brittle nails. Other research shows that supplementing with “bioactive collagen peptides” may help improve brittle nails, with 64 percent of study participants noticing improvements.
Collagen is a protein that helps strengthen your skin, muscles, and bones, and is made of amino acids that help form keratin, so it makes sense biologically. A holistic nail health plan, especially since it may also benefit skin and joint health, is not a guaranteed fix, but it’s safe.
Outside of nutritional deficiency, there are several other reasons why you might have brittle nails.
- Dishwashing may dry out your nails, making them brittle. Wear cotton-lined rubber gloves when you do the dishes or when cleaning and using harsh chemicals.
- Nail polish remover can wear down your nails, making them more brittle over time. Choose products that don’t contain acetone to prevent this.
- Certain lacquers and moisturizers can strengthen brittle nails.
- Brittle nails may be a sign of a fungal infection or an underlying health issue such as psoriasis, a thyroid disorder, or Raynaud’s syndrome (where you have less blood flow to your nail beds). Brittle nails may be a side effect of a medical treatment like chemotherapy.
- Even the climate you live in can make a difference. Hot, dry climates, or even cold, dry air indoors, can draw moisture out of the nails, making them more brittle. adding that nails contain water, and when moisture drops, they lose flexibility and are more prone to splitting or cracking.
Brittle nails that chip easily are usually a sign of aging, external damage, or certain medical treatments. In rare cases, brittle nails could be a sign of a nutritional deficiency. Lack of iron, B vitamins like biotin or B12, zinc, protein, or magnesium in your diet may contribute to brittle nails. Healthy, well-rounded meals will strengthen your nails.
If you still have a nutritional deficiency, your doctor may recommend dietary supplements. For more information, please visit: https://www.everydayhealth.com/
