What vitamins help nail growth?

Updated November 21, 2016

The condition of your nails is a good indication of how healthy you are. If your nails are short, cracked and thin, that is a sign that you are not getting enough nutrition. Human beings need a wide assortment of vitamins and minerals in order to stay healthy and prevent disease. In addition, there are certain key vitamins that help specifically with nail growth and strength. Taking these vitamins daily will help to ensure that your nails stay strong and beautiful.


Biotin is such an important vitamin for so many reasons. Biotin is also included in the family of B-vitamins. Biotin helps to metabolise fats, carbohydrates and other proteins in addition to regulating the metabolism. However, the main thing biotin is known for is beauty. Biotin helps to regenerate cells. This results in stronger thicker hair and nails. Take 1,000 mg of biotin daily in addition to a multivitamin and mineral supplement for best results. Foods that contain high levels of biotin are eggs, beans and brewers yeast.


MSM is another great vitamin when it comes to beauty. MSM is also called methysulfonylmethane, and it's a natural form organic sulphur. This nutrient is found in certain foods and within the human body. MSM is important because it helps to maintain the structure of proteins in the body. That helps keratin to form. For best results, take 1,500 mg or more of MSM per day.


It is well known that taking calcium is a great way to maintain healthy, strong bones, but calcium is also an important beauty vitamin. Calcium stimulates nail growth and strength. Take 1,000 mg of calcium per day--in addition to your other vitamins--for best results. Calcium rich foods are carrots, milk and almonds.

Folic Acid

Folic acid has been known as a great vitamin to help prevent birth defects, but it is also a great beauty vitamin. Folic acid helps the body make new cells and promote hair and nail growth. Folic acid can be found in dark green leafy vegetables, eggs and beans, just to name a few. You can also take folic acid as a supplement. The recommended daily dose is 600 to 800mcg.

Vitamin A

Vitamin A is so important for healthy skin and nails because it helps to increase healthy skin cells. The safest form of vitamin A is beta carotene. Beta carotene can be found in carrots, almonds and fish. You can also take beta carotene as a supplement of 25,000 IU or less. Vitamin in retinal form should not be taken in high doses.

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