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A biotin deficiency is closely tied to nail brittleness. Clinical studies indicate that a daily intake of 2.5 milligrams can visibly improve nail thickness within three to six months.

Top Sources: Cooked eggs (note: raw egg whites contain avidin, which inhibits biotin absorption), almonds, sweet potatoes, salmon, and avocados.

Note: While supplements can correct a deficiency, obtaining biotin through whole foods remains the safest and most sustainable long-term approach.