SUPPLEMENTS FOR NAIL HEALTH
In an ideal world we would all obtain enough nutrients from the food we eat, however even the most seemingly healthy diet can be lacking in one or more vitamins and minerals. This is mainly due to crops being grown on exhausted soils and the use of intensive farming methods. Many people think that eating organically will provide them with enough nutrients, however our body's demand for these essential substances has increased dramatically. We now have to cope with over 3,000 chemicals that were just not around 100 years ago. Vitamins and minerals are needed to detoxify and eliminate these harmful compounds and toxins, so we need much more of them. It is therefore wise to top up nutrient levels to ensure optimum health, which will directly help improve the condition of the nails. Results will not be evident for at least 5-7 months, so patience is needed while the new nail growth reaches the end of the finger. The following shows how nutritional deficiencies can affect the nails:
- Protein deficiency can cause white bands across the nails, whilst a lack of protein, folic acid and vitamin C causes hang nails.
- B-vitamin deficiency causes nail fragility with horizontal and vertical ridges.
- Vitamin A and calcium deficiencies cause dry, brittle nails.
- Lack of vitamin B12 results in excessive dryness, darkened nails with rounded and curved nail ends.
- A deficiency of iron may cause brittleness and the development of nails in a concave shape ('spoon-nails') and/or vertical ridges.
- Insufficient zinc in the diet can cause white spots on the nails.
- Subnormal levels of probiotic micro-organisms (friendly bacteria) can lead to fungal infections under and around the nails.
Multivitamin & mineral
This will provide all key nutrients that are needed for healthy nail growth. It is best to choose a high-potency product that contains good levels of vitamins and minerals. Take 1-2 per day or as directed. Alternatively, there are special formulas that are designed to provide a perfect balance of nutrients required for healthy nails.
Kelp
This is a type of seaweed that was traditionally used in cooking to add flavour and nutrition to dishes. It is often found in supplements as kelp tablets and is taken to provide extra minerals to the diet. It is a rich source of iodine, which is needed for a healthy metabolism and often taken as a supplement in its own right, however people now use kelp to help with nail growth, as many users have noticed improvement in nail condition whilst taking this supplement. 1-2 per day or as directed. Bladderwrack, another type of seaweed, can be used as an alternative.
Protein supplements and amino acids
Many people with poor nail condition may not be getting enough protein or the right balance of amino acids. Taking either a protein supplement such as milk, casein, whey and soya or an amino acid complex will help correct this problem. Again there are special formulas available, which are designed for nail health and are specifically rich in sulphur-containing amino acids such as cysteine and methionine. These are needed to give structure to the nail. Taking extra vitamin C and B6 will help improve absorption of amino acids. An old fashioned way of adding protein to the diet for nail care is to take a gelatin supplement. These are still sometimes available today.
Silica
Silica or the herbs horsetail and oatstraw are very rich in the mineral silicon, which is very important for nail health. Use as directed on the label, but you need to have around 75 mg per day for prevention of brittle nails.
Essential fatty acids
Omega-3 and omega-6 fatty acids are needed for healthy nails, but are often deficient in the western diet. Fish oil and cod liver oil will provide omega-3, whilst evening primrose oil will provide omega-6 fatty acids. 1000-3000 mg and 3000-6000 mg respectively.
Biotin
This B-vitamin is expecially useful at helping brittle nail problems where splitting occurs. Take 2.5 mg per day until the condition improves, but no longer than 9 months.
Sulphur-containing amino acids
In addition to protein supplements and amino acid complexes, some nutritional experts recommend using high levels of sulphur amino acids if there is a problem. The two key ones are methionine and cysteine and are important for giving strength and structure to nail proteins. They should be taken on an empty stomach at a dose of 500 mg 3 times per day.
Betaine Hydrochloride
Some people do not produce sufficient quantities of stomach acid for various reasons, this makes it difficult to effectively breakdown foods, especially proteins. Poor protein uptake is strongly linked to nail problems. A betaine HCl supplement is designed to replace lost stomach acid and will help to improve digestion. Take 1-2 capsules will each meal. Alternatively, a digestive enzyme formula can be used. These contain protein digesting enzymes such as bromelain and papain.
Herbs
In addition to horsetail and oatstraw there are other plants that help provide nutrients for healthy nails, these include alfalfa, nettle and dandelion.