Other B Vitamins

Other B vitamins are also beneficial to nail health. Vitamin B12 aids in iron absorption as well as red blood cell formation. Iron and B12 are both required for strong and healthy nails. A vitamin B12 deficiency can cause completely blue nails, bluish-black pigments with wavy longitudinal dark streaks, and brownish pigmentation. Similarly, folate, or vitamin B9, promotes nail growth and health by aiding in the creation of red blood cells and the generation of new cells. A lack of folate can cause your nails to change color and become hard and brittle.

Adults require 2.4 mcg of vitamin B12 and 400 mcg of folate per day to avoid deficiencies, however, pregnant women require more. Dark green vegetables, citrus fruits, beans, peas, lentils, nuts, seeds, and avocado all contain folate. B12, on the other hand, is found predominantly in animal foods including meat, poultry, fish, eggs, and dairy, however, it can be fortified into other meals and drinks.