Are Brittle Nails a Sign of a Vitamin or Mineral Deficiency?

If your nails crack, break, or chip without an apparent reason, you may be dealing with brittle nails. Oftentimes, brittle nails are a normal sign of aging.

Regular nail salon visits and frequent hand-washing may also weaken nails.

That said, brittle nails could also be a sign of an underlying issue, like a nutritional deficiency.

Read on to learn more about whether your eating habits are causing brittle nails and discover steps you can take to promote healthy nails .

Nutritional Deficiencies and Your Nails

"Deficiencies in several vitamins or minerals can cause brittle nails," says Rahaf Al Bochi, RDN, a Baltimore-based spokesperson for the Academy of Nutrition and Dietetics and the owner of Olive Tree Nutrition .

According to Al Bochi, a lack of one or more of these nutrients might make nails brittle:

• Iron
• B vitamins like biotin or B12
• Zinc
• Protein
• Magnesium

In addition to brittleness, nutritional deficiencies may cause the following nail changes:

• White spots
• Vertical lines or ridges
• Indentations

"Your healthcare provider can run lab testing to assess for deficiencies," says Al Bochi.

Note that extreme eating habits may contribute to nutritional deficiencies, particularly disordered eating such as anorexia nervosa or fad diets, adds Jamie Rosen Manning, MD , a dermatologist based in Short Hills, New Jersey.

Can You Reverse Your Brittle Nails by Getting More Nutrients?

It depends.

If your doctor finds that a nutritional deficiency could be the culprit, they might suggest switching up your diet. "Eat a variety of foods to get the vitamins and minerals your body needs to nourish your body from the inside out," says Al Bochi, who suggests focusing on foods rich in:

• Iron Meat, poultry, fish, beans, and lentils

• Vitamin C to Help With Iron Absorption Citrus fruits, kiwi, red peppers, strawberries, and tomatoes

• Vitamin B12 and Biotin Beef liver, meats, poultry, fish, clams, oysters, eggs, cheese, milk, nuts, seeds, sweet potatoes, spinach, and broccoli

• Zinc Oysters, meat, fish, poultry, beans, nuts, whole grains, and dairy

• Protein Meat, fish, poultry, nuts, seeds, and legumes

• Magnesium Nuts, seeds, avocados, spinach and other greens, and whole grains

Should I Take Supplements for Stronger Nails?

If a nutrient deficiency is truly the reason for your brittle nails, your doctor might suggest addressing your diet first, says Dr. Manning. But if your doctor gives you the green light to take a supplement as well, there is some research out there that shows that certain kinds may be beneficial for brittle nails.

One older study found that 63 percent of those with brittle nails who took a daily biotin supplement noticed improvements in their nails.

And a more recent review of research suggested biotin supplementation (along with increasing intake of other micronutrients) could be helpful, but more studies are needed.

Other research shows that supplementing with "bioactive collagen peptides" may help improve brittle nails, with 64 percent of study participants noticing improvements.

Collagen is a protein that helps strengthen your skin, muscle, and bones.

However, "Evidence is conflicting about the role of supplementation and its ability to reverse brittle nails, so it's important to try to boost your intake of nutrients in your daily meals," says Manning.

If you want to take a supplement, talk to your doctor first.

Certain supplements may interact with any over-the-counter or prescription medications you may be taking, making them less effective or, in some cases, leading to unwanted effects.

And going over the recommended daily amount of certain supplements may cause side effects.

For example, taking too much zinc can lead to nausea and vomiting, while excess amounts of iron might cause issues like constipation and stomach pain.

Even though biotin may improve nail strength, "Supplementation with biotin can interfere with some lab test results, making them look falsely elevated or decreased," says Manning. Two of the main tests affected by biotin include hormone tests and tests for heart attack markers, where false results could have dangerous consequences.

Vitamins and supplements are also not evaluated by the U.S. Food and Drug Administration. So if you do get the green light to take them, ask your doctor if there are any brands in particular they recommend, and follow-up as directed.

Other Factors That May Cause Brittle Nails

Outside of nutritional deficiency, there are a number of other reasons you might have brittle nails, says Al Bochi.

For example, washing dishes may dry out your nails, making them brittle. Wearing cotton-lined rubber gloves when you do the dishes or when cleaning and using harsh chemicals can help.

Nail polish remover can also wear down your nails, making them more brittle over time. Choosing products that don't contain acetone can help prevent this.

Certain lacquers and moisturizers could also help with brittle nails.

Brittle nails may also be a sign of a fungal infection or an underlying health issue such as psoriasis , a thyroid disorder, or Raynaud's syndrome (where you have less blood flow to your nail beds).

Also, brittle nails may be a side effect of a medical treatment like chemotherapy .

"Several factors could contribute to brittle nails, so it's important to identify the root cause," says Al Bochi "Speak to your healthcare provider or dermatologist to assess your nail health."

The Takeaway

Brittle nails that chip easily are often a sign of aging, external damage, or certain medical treatments. But in some cases, they could be a sign of a nutritional deficiency. Not getting enough iron, B vitamins like biotin or B12, zinc, protein, or magnesium in your diet may contribute to brittle nails. Eating healthy, well-rounded meals may help strengthen your nails. If you still have a nutritional deficiency, your doctor may recommend dietary supplements.

But if you continue to experience brittle nails, talk to your doctor about your symptoms, diet, and overall health to rule out any potential underlying conditions that may affect nail health.

Resources We Trust

• Cleveland Clinic: What Causes Brittle Nails and How To Treat Them
• Mayo Clinic: Fingernails: Do's and Don'ts for Healthy Nails
• MedlinePlus: Brittle Nails
• Harvard Health Publishing: The Truth About Nutrient Deficiencies
• U..S Food and Drug Administration: FDA 101: Dietary Supplements

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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