Weak, brittle or peeling nails are often more than a cosmetic issue — they can be a direct sign that your body is missing key nutrients. From protein to biotin and iron, what you eat plays a central role in nail strength and growth. Here is what the science says about feeding your nails from the inside out.
En bref
- —Brittle nails often signal a nutritional deficiency
- —2.5mg of biotin daily can thicken nails in 3–6 months
- —Raw egg whites block biotin absorption — cook them first
Keratin is made of protein — and most people don’t eat enough of it
Nails are composed almost entirely of keratin, a structural protein that also forms hair and the outer layer of skin. When the body lacks sufficient protein, it prioritises vital organs over non-essential structures — and nails are among the first to suffer, becoming thin, soft and prone to breaking.
