Subscribe at: PaleoMagazine.com August/September 2019 87
My fingernails are super-thin
and bendy. I take collagen and
biotin regularly, but they
don’t seem to help. Can this
be caused by any nutritional
deficiencies? If so, what else
can I do to help strengthen
my nails?
There are a few specific nutrient deficiencies that can cause
the issues you are seeing with your nails. An iron deficiency
can cause significant vertical ridges in the nails and can
cause nails to become very thin and brittle. I typically do
not recommend supplementing with iron unless lab results
indicate a deficiency, because iron is stored in the body and
we can develop iron overload through supplementation.
Instead, the first line of defense is to consume iron-rich
sources of food; since the body absorbs more iron from
animal sources than from plants, I recommend regularly
eating organ meats like liver, other cuts of beef and bison,
and oysters to increase iron intake. If it is determined that
you need to supplement with iron, I recommend taking it
in the ferrous bisglycinate form, since this form is better-
tolerated and less likely to cause constipation.
Since zinc is required for nail formation, brittle and thin
nails are a common sign of zinc deficiency. Consider daily
intake of some of these rich sources of zinc: oysters, beef,
crab, lobster, pork, and the dark meat of chickens.-V\YV[OLYJVUZPKLYH[PVUZ!
[ 1 ] Brittle nails that can easily break off and tear are a
common symptom of hypothyroidism. A lack of thyroxine,
commonly called T4, can have a detrimental effect on the
appearance of skin, hair, and nails. Since iodine is essential
for the production of thyroxine, an iodine deficiency could
also be the culprit. Rich sources of iodine are found in the
ocean in the form of seaweed, cod, and shrimp—or you
could supplement with iodized salt rather than using sea salt,
which, ironically, does not contain much iodine.
[ 2 ] Methylsulfonylmethane, or MSM, provides the sulfur
needed to produce collagen and keratin that are critical
to nail health. MSM specifically helps build strength and
thickness in the nail. MSM is degraded during cooking,
so the quantity absorbed from the diet is not very high.
Cabbage, beets, broccoli, chard, and tomatoes are the richest
sources of MSM.
[ 3 ] B vitamins perform interrelated roles, acting as co-
enzymes in many reactions in the body. Their collective
effects impact energy production, repair, and protein
synthesis, all of which are important in the growth and
development of nails. Animal products contain a wide array
of the B vitamins. Specifically, focus on consuming organ
meats, salmon, sardines, eggs, lamb, and dairy products.
[ 4 ] One other thing to consider: if your fingernails are thin
and bendy but your toenails are not, it could be caused by
external factors. Take a look at the tasks you are doing on a
regular basis. Are you constantly washing your hands, such
as is required in professions like medicine? Do you regularly
work with various chemicals or harsh cleaning supplies? You
can reduce water and chemical exposure by wearing gloves
when you are able. I recommend even considering wearing
gloves when washing dishes or cleaning your home.{ ask the dietician }answer: