Nails are often seen as health indicators, with a common belief that they are primarily made of calcium. This misconception suggests increased calcium intake strengthens them. However, nail composition and health involve different biological components and nutritional considerations.
The True Building Blocks of Your Nails
Fingernails and toenails are primarily made of keratin, a tough, fibrous protein. This protein also forms hair and the outer layer of skin, providing structural integrity. The visible nail plate consists of multiple layers of dead, compacted keratin cells.
Nail growth begins in the nail matrix, located at the base of the nail under the skin. Cells in the matrix continuously produce new keratin cells. These new cells push older cells forward, which flatten, harden, and become translucent, forming the nail plate. While nails contain trace minerals, keratin is the dominant element for their strength.
Calcium’s Role in Overall Health
Calcium plays a central role in many bodily functions, but it is not the primary building block of nails. The body stores almost all calcium in bones and teeth, providing structure and hardness. Calcium also supports muscle movement, including heartbeat regulation, and facilitates nerve communication.
This mineral is also involved in blood clotting and hormone release. While calcium is essential for strong bones and overall physiological balance, its direct contribution to nail composition is minimal. Nail strength is linked to protein structures, not calcium content.
Nourishing Your Nails: What Really Helps
Healthy nails require proper nutrition and good care. Adequate protein intake is important, as nails are primarily keratin. Consuming enough protein supports its production. Foods rich in protein, such as lean meats, fish, eggs, dairy, and legumes, contribute to stronger nails.
Several vitamins and minerals also support nail health. Biotin, a B-complex vitamin, promotes healthy cell growth and protein-building amino acid metabolism, important for nail growth. Some research suggests biotin supplements may strengthen brittle nails. Zinc aids in keratin synthesis and cell growth; deficiency can lead to brittle nails or white spots. Iron is necessary for oxygen transport to nail cells, and its deficiency can result in brittle nails.
Proper hydration is crucial for nail flexibility and to prevent brittleness. Drinking sufficient water helps keep nails resilient and less prone to splitting. Beyond diet, good nail care includes keeping nails clean and dry, trimming them straight across, moisturizing nails and cuticles, and avoiding harsh chemicals.