Biotin promotes the growth and strength of nails, hair, and skin. Aim to consume between 30 and 40 micrograms per day either through food or supplements. Whole grains, mushrooms, bananas, salmon, and avocado are all great sources of biotin. Folic acid, or Vitamin B9, helps prevent damage to your nerve cells and keeps red blood cells healthy. It is the best vitamin for nail growth, and it is impossible to intake to much because your body naturally excretes the excess. Fish, red meat, cheese, and fortified soy products are high in folic acid. Vitamin A is going to help the strengthening of your nails. The daily recommended dose is between 700 and 900 micrograms a day. Sweet potatoes, carrots, squash, and leafy greens are rich in Vitamin A. Vitamin C is most commonly known for aiding in immune health. This means that it helps recovery inside the body. This recovery helps promote nail growth and gives them strength. Oranges, kale, strawberries, and bell peppers are high in Vitamin C.
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