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Even mild iron deficiency can lead to koilonychia (spoon-shaped nails) and prominent vertical ridging, long before anemia develops.
Higher-Risk Groups: Women over fifty, vegetarians, and individuals with malabsorption or digestive conditions.
Top Sources: Heme iron (highly bioavailable) from lean beef, clams, and liver; non-heme iron from spinach, lentils, and fortified cereals. Pair plant-based sources with vitamin C-rich foods like bell peppers or citrus to maximize absorption.
4. Omega-3 Fatty Acids: Hydration and Natural Luster
These essential fats combat dryness and splitting by nourishing the skin and nail beds from within.
Recommended Intake: 250–500 milligrams of combined EPA and DHA daily.
Top Sources: Fatty fish like salmon, mackerel, and sardines (aim for two servings weekly), or plant-based ALA sources such as flaxseeds, chia seeds, and walnuts.
5. Zinc: Cellular Repair and Growth Regulation
Insufficient zinc often manifests as leukonychia (white spots), delayed nail growth, and persistent hangnails.
Nail strengthening polish
Recommended Intake: 8–11 milligrams daily.
Top Sources: Oysters (the most concentrated dietary source), beef, pumpkin seeds, chickpeas, and cashews.
6. Vitamin C: Collagen Synthesis and Nail Bed Integrity
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