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A plant needs a certain amount of water for healthy growth. Likewise, your body needs certain essential nutrients for healthy growth. Some of these nutrients have a direct effect on your nails and hair.

It is important to ensure a sufficient intake of these nutrients from time to time. You might get confused between the different nutrients that you must consume.

Here the nutrients that are essential for healthy hair and nails.


Magnesium is a mineral that’s involved in almost 300 reactions in your body. It is also a part of protein synthesis, which is an essential process for nail growth. If you often experience vertical ridges in your nails, that’s a sign of magnesium deficiency. You can increase your intake of magnesium with the help of supplements. If you think you might not be meeting your daily magnesium needs, you can take an online deficiency test to find out.

Astudy says that less than 70% of the total U.S. population consumes the recommended daily amount of magnesium. Ideally, a woman should have 310 mg to 320 mg per day, while a man should have 400 mg to 420 mg.

Whole grains are some of the best sources of magnesium. Others include dark-green leafy veggies, almonds, quinoa, black beans, cashews, and peanuts.

If you still find yourself magnesium deficient, supplements can help. There are many forms of Magnesium so you have to find the one that’s right for you. Magnesium Glycinate is a popular form that is easy on the stomach.

Vitamin B

The entire family of B vitamins are essential for the healthy growth of your hair and nails. Vitamin B12 makes it possible for your body to absorb iron. You also need it to produce red blood cells, which carry oxygen around the body. Iron and B12 are highly effective at keeping nails healthy and strong.

It has been observed that vitamin B12 deficiency can cause bluish-black or brownish discoloration in the nails. In extreme instances, the nails turn completely blue.

Vitamin B9 also plays an essential role in the formation of red blood cells and the development of new cells. Deficiency in vitamin B9, also called folate, can result in pigmentation changes and makes your nails turn brittle and rigid.

You can increase your folate intake by eating dark-green leafy veggies, beans, citrus fruits, peas, nuts, lentils, and avocados. Vitamin B12 is also found in dairy products, eggs, fish and meat.

If you find it difficult to achieve proper intake through diet alone most adults can avoid vitamin b deficiency with a daily supplement of 400 mcg of folate and 2.4 mcg of vitamin B12.


Vitamin B7 is commonly referred to as biotin. B7 deficiency causes hair to thin or fall out. This is why there are so many products with biotin for hair. It also helps metabolize protein-building amino acids that are necessary for nail growth.

In a study, 35 people with brittle fingernails were asked to consume 2.5 mg of biotin per day for a period of six weeks to seven months. The results of the study showed a 63% improvement of symptoms in the participants.

Biotin supplements are easy to find online, but you can also include biotin-rich foods in your meals. This vitamin will help strengthen your brittle nails. An adult requires 30 mcg of biotin per day. It is rare for anyone to be deficient in vitamin B7.

Biotin is found in a high proportion of organ meats, like liver. It is also found in dairy products, salmon, avocados, sweet potatoes, seeds, yeast, and nuts.


Nails are made of keratin, which is a kind of fibrous structural protein. Keratin protects your nails from stress and damage, and gives them strength and resilience.

As a matter of fact, the keratin you see in your nails consists of dead cells. As new cells develop, your body pushes the dead ones out through your nails. A protein-rich diet will ensure that your body produces an adequate amount of keratin to continue to grow healthy and strong cells.

An individual needs approximately 55 grams of protein every day. Protein is readily available in soy, beans, legumes, nuts, lentils, whole grains, poultry, eggs, fish, meat and seeds.

Vitamin C

Vitamin C is an essential component in the production of collagen, a type of protein that gives strength, shape, and integrity to several types of tissues. You could say that it is the building block of hair, fingernails, and teeth. Slow nail growth and brittle nails are signs of vitamin C deficiency.

Vitamin C cannot be naturally produced by the body; therefore, you need outside sources to maintain a healthy level in your system. Citrus fruits like lemons, oranges and grapefruits, kiwis, and strawberries are rich sources of vitamin C. This vitamin is also found in green veggies, bell peppers, and tomatoes.

Red bell peppers contain twice as much vitamin C as there is in an orange.


Include these nutrients in your daily meals and watch your hair and nails grow healthy. You can also opt for vitamin and mineral supplements, which are readily available online. However, you should consult an expert for the right dosage before you start taking them.

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