Витамины и минералы: как биотин, магний и кальций укрепляют ногти и предупреждают болезни

Vitamins affect every part of your body, from your heart all the way to your nails. Making sure you’re consuming the best vitamins for strong nails will not only keep them looking and feeling healthy, but may also help stave off chronic health conditions. Meet the experts: Brynna Connor, M.D., a board-certified family medicine physician and healthcare ambassador at NorthwestPharmacy.com; Bree Phillips, M.S., R.D., a registered dietitian based in San Francisco. “As with your skin, your nails can indicate potential underlying health issues,” said Brynna Connor, M.D., a board-certified family medicine physician. She explained that issues with your nails may be related to health problems such as fungal infections, heart disease, cirrhosis of the liver, kidney disease, and even melanoma. “Changes in nail color, hang nails, white streaks and/or white spots, brittle, thin nails, spoon-shaped nails, and yellow horizontal lines are all things to note,” she said. Read on to discover the most important vitamins and minerals for maintaining strong, healthy nails. And don’t be afraid to give your doctor a call if you notice persistent issues with your nails that aren’t resolved by increasing your intake of these key nutrients. Key vitamins for strong nails Biotin “Biotin is essential for the production of keratin, the protein that makes up nails,” said Bree Phillips, M.S., R.D., a registered dietitian based in San Francisco. “A deficiency may lead to brittle, weak nails.” Other signs of biotin deficiency can include hair loss and skin rashes, according to the National Institutes of Health (NIH). There is no recommended daily allowance for biotin, but adequate intake, according to the NIH, is 30 micrograms (mcg) for adults. Phillips said that biotin-rich foods include egg yolks, organ meats, dairy products, salmon, avocado, and nuts. She also noted that many so-called nail supplements contain biotin. Iron Phillips explained that iron helps transport oxygen to the nail matrix, which may help with growth. “Iron deficiency may cause brittle or concave-shaped nails (known as koilonychia) or vertical ridges,” she said. The recommended daily amount of iron varies depending on age and gender. For women between 19 and 50 years old, 18 milligrams (mg) per day is recommended. For women 51 and older, the recommended daily amount of iron is 8 milligrams (mg). Pregnancy and lactation can also affect the amount of iron your body needs. “Iron is best absorbed from meat and other animal foods but can also be found in dark leafy greens, legumes, or fortified grains,” said Phillips. “Pairing iron[-rich] foods with foods rich in vitamin C may help increase the absorption of iron, plus vitamin C can also be great for nail health because it plays a role in collagen production, which helps strengthen tissues.” Vitamin B12 According to Phillips, vitamin B12 plays an important role in red blood cell production. These cells carry oxygen to tissues, including the nails. Phillips noted that a vitamin B12 deficiency can cause brittleness or ridges in the nail. What should you eat to ensure you’re getting enough of this vitamin? “Foods rich in vitamin B12 include meat, fish, dairy, nutritional yeast, and fortified plant-based alternatives,” said Phillips. For people 14 and older, the recommended dietary allowance for B12 is 2.4 mcg. Pregnant women should get 2.6 mcg and lactating women should get 2.8 mcg. Zinc “A zinc deficiency can cause issues with nail health such as white spots, slowed growth, and/or nail thinning, while sufficient amounts of zinc help to support strong, healthy nails,” said Dr. Connor. The recommended daily amount of zinc is 8 mg for women over 19 (or 11 or 12 mg if they're pregnant or lactating). Foods high in zinc include red meat, poultry, wheat germ, seeds, nuts, cashews, and almonds. Magnesium Magnesium may help manage stress and improve bone health and sleep, among other benefits. It also plays a role in the health of your nails. One of the reactions that happens in your body with the help of magnesium is protein synthesis, per the NIH. This process produces keratin, the main protein that makes up your nails, Phillips said. The recommended dietary allowance for magnesium intake in women 31 and older is 320 mg per day, and more if you’re pregnant or lactating. According to the NIH, good sources of magnesium include legumes, nuts, seeds, whole grains, and green leafy vegetables like spinach. Vitamin C Vitamin C serves as an antioxidant and is essential for your body’s collagen production. Collagen helps with the growth of hair, teeth, and yes, nails. Which foods are high in vitamin C? Citrus fruits, tomatoes, potatoes, red and green peppers, broccoli, and strawberries are all good sources of this vitamin. Women 19 and older should get 75 mg per day, according to the NIH. Pregnant women should get 85 mg per day and women who are lactating should get 120 mg per day. Calcium One possible sign of calcium deficiency is dry, broken, or brittle nails. In addition to keeping your nails strong, calcium plays a crucial role in your nerve, muscle, and hormone health, so it’s essential to ensure you’re getting enough of it. Most adults need 1,000 to 1,200 mg per day, depending on age and other factors. Good sources of calcium include leafy greens like kale and collard greens, yogurt, broccoli, canned seafood, and cottage cheese. Vitamin E “A potent antioxidant, vitamin E helps protect the nails from oxidative stress and environmental damage, while also improving blood circulation to the nail bed, which can help to enhance nail growth,” explained Dr. Connor. It also helps with moisture retention, which prevents nails from becoming dry and brittle. It’s recommended for women 14 and older to get 15 mg of vitamin E daily, and more if they’re lactating. Foods high in vitamin E include nuts, seeds, green leafy vegetables, fortified cereals, and vegetable oils. Do you need to take supplements for nail health? “Whenever possible, it’s best to get nutrients from food rather than supplements,” said Phillips. “Whole foods provide a mix of vitamins, minerals, and macronutrients that benefit both nail health and overall health. However, supplements can be helpful for treating deficiencies or filling gaps for those who do not meet their needs through diet alone.” Dr. Connor agreed. “Supplements typically isolate the specific vitamin or mineral,” she said. “Vitamins and minerals from whole foods are also more bioavailable [meaning the body may be better able to absorb and utilize the nutrients] than those ingested as supplements.” However, Dr. Connor noted that there are situations in which a vitamin or mineral supplement may be beneficial if someone isn’t getting sufficient nutrients from their diet alone. People with illnesses that impact the body’s ability to absorb nutrients—like Crohn’s or celiac disease—or people who follow a vegan or vegetarian diet may want to consider addressing nutritional needs with supplements. “It’s important to consult with your doctor before starting any vitamin or mineral supplement to be sure that it’s meeting your specific nutritional needs and that there aren’t any potential contraindications with other medications,” she said. A healthcare provider may suggest blood work and/or other tests to confirm if you’re deficient in particular nutrients and could benefit from certain supplements. And always look for third-party-tested supplements from reputable brands. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.