Vitamins For Nails

Gel nails, acrylics, French manicures, nail art, and more.  There are so many options when it comes to maintaining dazzling, stylish nails!  And at AiNails, we love them all.

But, even with regular manicure/pedicure appointments, there is more to healthy nails than meets the eye. 

Are you experiencing cracked, brittle nails?  Ridges? Discolouration?  Soft nail beds?  Or broken tips?  If so, it may be time to consider what more you can be doing for the health of your nails. 

Many factors can contribute to weakened nails—everything from not giving them a break from false tips to fungal infections to trimming them improperly.  But the biggest culprit is often internal.  Weak nails can result from deficiencies of specific vitamins and other elements in your diet. 

The good news?  Armed with some simple knowledge and a little attention to detail, you can begin your journey to stronger nails right away—and boost your overall nutrition with some healthy dietary selections to boot! 

In this post, we’ll explore some of the food sources, vitamins, and supplements that can truly make or break the health of your nails (pun intended). 

Vitamins Vs. Supplements Vs. Foods

Alright, before we get to the recommendations themselves, let’s get a couple of definitions out of the way.  Though we may often hear people using the words vitamin and supplement interchangeably, there is actually a difference:  Supplement is a broader category than vitamin and also includes things like herbs, minerals, and other nutrients.  Vitamins are actually a type of supplement.

Vitamins and other supplements can be purchased in various forms, including pills, gummies, powders, and more.  Enhancing your diet with these types of products can be beneficial, but you have to pay close attention to exactly what you’re ingesting and know how much is good for you.  Too much of a good thing can ultimately be unhealthy (or even dangerous) for your body.  And overdoing it with supplements won’t actually speed up your journey to healthier nails either. 

Like any health routine, it will take time and the right combination of nail supplements before you begin to notice results.  For these reasons, we do recommend consulting a medical professional before beginning a supplemental regimen for your nail health. 

That being said, improving the health of your nails doesn’t necessarily have to involve pills, gummies, or powders at all.  The most organic way for your body to absorb nutrients is (you guessed it) through foods.  All of the ingredients that contribute to stronger nails can be dished up onto your plate.  And by eating a balanced diet that includes a few key elements, you can maintain beautiful natural nails without ever visiting the pharmacy aisle at all.


Biotin (aka Vitamin B7) is known to increase the thickness and strengthen the composition of your nails.  You can take up to 30mcg per day or simply increase your intake of meat, eggs, fish, seeds, and nuts.  It’s as easy as that!

Vitamin B12

Another member of the B family, Vitamin B12 helps with iron absorption and ensures healthy blood flow to your nail beds.  Vitamin B12 deficiencies can impact the colour of your nails, so if your nails are unusually dark or rosy, suspect a lack of B12.  It’s not always easy for your body to absorb enough B12, so you may want to consider supplementing your diet with up to 2.4mcg per day.  Meat and dairy products both naturally contain this vitamin as well.

Vitamin C

In addition to helping to fight off colds and keeping Scurvy at bay, Vitamin C is also one of the elements in collagen—an important building block for your nails and hair (bonus!).  In addition to citrus fruits, broccoli and bell peppers are also high in Vitamin C.  Stir fry, anyone?


Fatty acids contribute to smooth, supple skin… and they can naturally lubricate your nails as well!  You can supplement your diet with fish oils to increase your Omega-3 intake or simply eat more fresh eggs and fish.  Voila! your nails and skin will both thank you.


Folate deficiency can lead to ridges in your nails, so don’t neglect this one.  Aside from folate pills, you can meet your body’s needs for this nutrient with a diet rich in liver, spinach, brussels sprouts, and asparagus.  Sounds like a menu every kid would envy…


Zinc supports cell replication and can therefore improve the speed of your nail growth.  Oysters, beef, crab, and lobster are all high in zinc.  If you’re vegetarian, you might consider augmenting your diet with zinc supplements.

Winnipeg Nail Health

If you’re in search of a Winnipeg nail salon that not only beautifies your hands and feet but truly cares about your nail health as well, AiNails has got you covered.  For more insider tips on healthy nails and to book your next manicure or pedicure, give us a call today!

Posted on: Tue, 09/20/2022 - 11:12