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Eggs and almonds in a bowl

The B vitamin necessary for nail health

23 Nov 2022 • 1 min read

Weak, brittle or peeling nails? You aren't alone Luckily there are steps you can take to improve the condition of your nails. The first place to start is with the right nutrition. A varied and balanced diet including lots of fruits, vegetables, water and whole grains will ensure your body is well-nourished. However, if you are still experiencing weak nails, you might benefit from a little extra help. Handpicked content: Find out what your nails could be saying about your health

How does biotin help your nails?

You may have heard of biotin, which is a B complex vitamin that the body needs for various functions such as converting food into energy and helping your body produce fatty acids. Biotin is widely recommended as a nutrient that can help with the strength and quality of nails.1 Nails are made up of layers of a protein called keratin. When we ingest biotin, it reacts with cell enzymes and plays a vital part in producing amino acids, which are the building blocks of all proteins, including keratin. Biotin deficiency, although rare, can cause brittle and flaking nails, as well as hair loss, acne and eczema.2 One landmark study carried out in Germany showed that 91% of people reported firmer and harder nails after taking 2.5mg of biotin each day for several months.3 Handpicked content: Top tips to tackle brittle nails Other studies have reported increased nail thickness and reduced splitting after taking biotin supplements, as well as showing that biotin can help the cells on the surface of your nails stay regular which enhances the growth patterns of the nail.4 If you are worried about the condition of your nails, then why not add plenty of biotin-rich foods to your diet and see what they can do for you. Rich sources of biotin include eggs, almonds, spinach and sweet potato. Your nails grow at a rate of around 3mm per month5 so it should take about three months until you see the full results of how biotin is helping you build stronger and healthier nails. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies. Shop Biotin Sources 1 https://www.ncbi.nlm.nih.gov/pubmed/29057689 2 https://www.ncbi.nlm.nih.gov/pubmed/19727438 3 https://www.ncbi.nlm.nih.gov/pubmed/2648686 4 https://www.ncbi.nlm.nih.gov/pubmed/2273113 5 https://www.ncbi.nlm.nih.gov/pubmed/19744178
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