When the nails do not look good, it may mean that the body lacks some nutrients (if they are brittle, for example, you may have anemia). Problems of this type can be solved with the consumption of nail supplements. These supplements have antioxidant action, supplying the nutritional demand and treating all damages.
For those who already have a diet rich in nutrients , well varied and healthy, there is usually no need to supplement. However, if the diet is poor, supplementation helps a lot to supply the deficient nutrients.
For the good appearance of the nails , the consumption of some vitamins and minerals are important.
The lack of substances such as vitamins, zinc and iron are decisive for weakening the nails , and you can get them through supplements. Know some options:
Biotin supplements (vitamin B7) promote health and nail growth. It is a water-soluble vitamin related to the production of keratin (a nutrient that helps strengthen nails). These substances also aid the metabolism of carbohydrates, proteins and fats, that is, it helps your body absorb nutrients. This also improves the health of nails, skin and hair.
Although biotin is present in foods such as eggs , its bioavailability is very low there. As an alternative, it is also recommended to supplement 5 to 10 mg of biotin for up to 6 months to strengthen the nails .
2. Silicon and Collagen
Silicon is another important nutrient, as it is related to the production of type 1 collagen , an important protein for nail health. Just as supplementation with bioactive peptides of type 1 collagen helps in the strengthening and growth of nails, silicon acts in a similar way, helping in the greater production of collagen.
They strengthen the nail and stimulate growth, preventing damage caused by its weakening and aging. The structure of the nail is formed mainly by keratin, which binds to silicon, providing hardness and stability.
Cysteine is an amino acid naturally present in our body. One of its functions is to join two chains of keratin, the main protein in the nail structure. That is, through the binding of keratin, cysteine acts secondarily on nail health.
The iron is an essential nutrient for the proper functioning of antioxidants that activate the vitamin B complex to act on hair and nails. Its deficiency can make nails look opaque, brittle and cracked. The suggested daily dose for those with low ferritin is 14 mg per day.
The lack of zinc leaves the nails weak, hindering their growth and making them fall easily. Zinc is essential for different activities of the body, including healing. Zinc supplementation can be at a dose of 25 mg per day.
6. Vitamin A
The vitamin A (retinoic acid) is found naturally in the cells, performing functions related to cell cycle. It is also related to the development of nails, hair, bones, epithelial tissue and preservation of tooth enamel. Generally, vitamin A supplements also contain calcium in their composition. A dose of 3,000 to 5,000 IU daily is sufficient.
7. Vitamin D
The vitamin D is responsible for stimulating the blood to absorb intestinal calcium. If there is a deficiency of this vitamin, the body searches other tissues, such as nails and bones. Therefore, if you lack the nutrient, your nails will be brittle.
There are two primary sources of vitamin D: exposure to the sun and supplementation. If sun exposure is not enough, 5,000 IU daily supplementation helps maintain healthy levels.