The Top Vitamins and Supplements for Strong, Healthy Nail Growth

The Top Vitamins and Supplements for Strong, Healthy Nail Growth

Nails are not just a cosmetic feature; they also reflect your overall health and can indicate underlying health issues. Brittle, weak, or slow-growing nails can be frustrating and impact your self-confidence. Fortunately, incorporating the right vitamins and minerals into your daily routine can help promote strong and healthy nail growth. 

So without further ado, let's dive into the top vitamins and supplements that keep your nails healthy. 


Biotin or vitamin B7 is an essential component that your body needs to metabolize carbs, fats, and amino acids. It's rare to have a biotin deficiency, as it's present in a variety of food sources. But in general, it's good to make sure your body is getting enough biotin to keep your nails healthy. 

Sweet potato, cauliflower, seeds, nuts, eggs, salmon, avocado, etc. contain high proportions of biotin. But if you're looking for supplements, please remember that there is very little evidence to support the direct impact of biotin supplements in promoting nail growth. 

Vitamins B7 and B12 

Besides B7, your body also needs vitamin B12 and B9 (folate) for healthy nails. B12 promotes iron absorption, and its deficiency can lead to black, blue, or brown pigments on nails. Vitamin B9 deficiency can alter the natural pigment of your nails and make them prone to breakage. 

To avoid deficiencies, consume food that contains high amounts of these vitamins. B12 is found in meat, fish, egg, poultry, and dairy products, whereas B9 is abundant in avocado, nuts, lentils, and dark green vegetables. 


Keratin, a type of protein, is the building block of nails. It makes your nails strong, resistant to damage and prevents nail damage caused by external stress. A diet rich in protein promotes keratin production, and when you have a protein deficiency, you are more likely to have weak, damaged nails. 

Make sure your diet includes a good proportion of meat, eggs, fish, poultry, dairy, legumes, nuts, seeds, and whole grains to keep up the protein levels in the body and maintain nail health. 


Iron levels are vital to your overall health, as it's the core of red blood cells. When you have iron deficiency, the cells do not get an ample supply of oxygen. As a result, you can become anemic and your nails can develop ridges. 

Food items like chicken, beef, fish, eggs, seeds, beans, and dark green vegetables are high in iron content. To promote better absorption of iron in your body, consider consuming plant-based sources of iron along with vitamin C-enriched food. 


Magnesium is responsible for protein synthesis, which is an essential reaction for healthy nail growth and the formation of new nails. In case you are magnesium deficient, you might notice vertical ridges on your nails. 

To counter this deficiency, make sure to include whole grains, quinoa, peanuts, cashews, black beans, and dark green vegetables in your diet. 

Omega-3 Fatty Acids 

Omega-3 fatty acids have a moisturizing effect on nails, reduce inflammation in the nail bed, and lead to a shiny appearance. When you're experiencing a deficiency of these essential fatty acids, your nails become dry, fragile, and lack the healthy shine. 

Include eggs, walnuts, chia seeds, flaxseeds, and fish like salmon, tuna, and sardines in your diet. You could also take supplements after consulting a medical practitioner. 

Final Thoughts

Try to get your vitamins and minerals through the food you consume daily, rather than relying on supplements. But if your diet restricts certain food items, or if you follow a vegan diet, you may talk to your physician to get appropriate supplements. 

And for your at-home nail care, don't forget to use the Magic Pen Nail Cream—it heals dry cuticles, strengthens nails, prevents nail biting, and eliminates pain caused by clip-on nails. Check it out today!

Back to blog

1 comment

My nails are suddenly growing so fast.
Thank you 🙏🏽

Jan Polkinghorne

Leave a comment

Please note, comments need to be approved before they are published.