Omega-3 Fatty Acids

Omega-3 fatty acids can assist to lubricate and moisturize your nails, making them seem to shine. These fatty acids may also help to decrease inflammation in your nail bed, which feeds and protects the cells that give birth to your nail plate. Dry and brittle nails may be caused by a deficiency of omega-3 fatty acids.

There is no RDA for omega-3 fatty acids, however, the AI is 1.6 grams for males and 1.1 grams for women per day. According to the AMDR, omega-3s can account for up to 1.6% of total calories. Omega-3s are abundant in fatty fish such as salmon, trout, mackerel, tuna, and sardines, but they may also be found in walnuts, soy, eggs, chia seeds, flaxseeds, and fish and flaxseed oil.