Strong nails – nutrition & supplements from within
3 min reading time
Discover with PRO HAAR experts how nutrition and supplements can strengthen your nails. From biotin to omegas – care starts from within.
Nail strengthening from within – nutrition & supplements for strong nails
Strong nails don't start with polish, but with lifestyle.
What you eat, drink and how you care for your body is directly reflected in your nails.
The experts at PRO HAAR explain how nutrition and supplements can strengthen your nails from within – for natural shine, growth, and resilience.
The link between nutrition and nail health
Nails consist mainly of keratin – a protein that the body produces from amino acids.
To produce keratin, your body needs sufficient building blocks: vitamins, minerals and proteins.
A deficiency of these nutrients makes nails brittle, dull and prone to splitting.
Key nutrients for strong nails
🥚 Biotin (vitamin B7)
Stimulates keratin production and promotes growth.
✔ Sources: eggs, nuts, oats, banana.
🥦 Zinc
Strengthens nail plate and supports cell renewal.
✔ Sources: pumpkin seeds, chickpeas, whole grains.
🥥 Omega-3 fatty acids
Hydrates from within and reduces inflammation.
✔ Sources: salmon, linseed, walnuts.
🥩 Proteins
Essential for the formation of keratin.
✔ Sources: fish, chicken, tofu, legumes.
🍊 Vitamin C & E
Protect against oxidative damage and help with iron absorption and collagen production.
✔ Sources: citrus fruits, berries, avocado, spinach.
💧 Water
Hydration is crucial – a dehydrated nail is more likely to break.
Drink at least 1.5–2 liters of water every day.
Supplements – when is extra support needed?
With a busy life, stress or an unbalanced diet, it can be difficult to get the most out of meals.
Then supplements with biotin, collagen, zinc and silicon can help.
They support growth and visibly improve the structure within 6–8 weeks.
Pro tip from PRO HAAR: “Choose supplements that combine biotin + zinc + vitamin E – they work synergistically for nails, skin, and hair.”
Foods to avoid
❌ Excessive sugar and alcohol – weaken collagen and protein formation.
❌ Too much caffeine – reduces mineral absorption.
❌ Crash diets – quickly lead to brittle nails.
Daily habits for healthy nails
✔ Eat a full breakfast with proteins.
✔ Drink water instead of soda.
✔ Add nuts or avocado to lunch.
✔ Use hand and nail oil for external hydration.
Common mistakes
❌ Thinking that only nail polish protects nails.
❌ Expect supplements to have immediate effects – consistency is key.
❌ Neglecting hydration.
Conclusion – beauty starts from within
Strong, shiny nails are the result of balance – between nutrition, care and lifestyle.
At PRO HAAR we believe: inner beauty is the first step to outer beauty.
