Calcium and Nail Strength: The Real Story
Calcium is often hailed as a superstar nutrient, supporting strong bones, healthy teeth, and overall wellness—but when it comes to nails, the story is a bit different. Despite popular belief, calcium isn’t a miracle fix for brittle or breaking nails.
Q: My nails are always brittle and prone to breaking. I’ve heard that calcium strengthens nails. Will supplements help?
A: Nails, much like hair, are primarily made of keratin—a tough, fibrous protein. That means the nutrients that promote healthy hair also play a key role in keeping nails strong and resilient. Protein is essential for nail growth and durability, zinc prevents nails from weakening or splitting, and iron keeps nails from developing abnormal shapes, like the dreaded spoon-like indentation. Even selenium, which supports overall health in the right amounts, can backfire in excess—too much may cause nail thinning or loss, much like it can trigger hair shedding.
While calcium is vital for many aspects of health, research shows it does not have a meaningful impact on nail strength. A large study conducted in New Zealand involved nearly 700 postmenopausal women who took 1,000 milligrams of calcium daily for a year. The results? No noticeable improvement in nail thickness, strength, or resilience. So, while calcium remains indispensable for bone health and other bodily functions, it’s not the secret weapon for stronger nails.
So, what does help? Your nails are a clear reflection of your overall health and diet. The most effective way to encourage strong, beautiful nails is to maintain a well-balanced, nutrient-rich diet. Focus on foods that deliver a spectrum of vitamins and minerals: colorful fruits and vegetables, whole grains, lean proteins, and moderate amounts of low-fat dairy. These choices feed the keratin that forms nails, strengthen their structure, and support long-term health.
Think of it this way: beautiful nails aren’t built with a single nutrient—they’re the result of a holistic approach to nourishment and self-care. By eating well, staying hydrated, and maintaining a healthy lifestyle, you’re giving your nails (and your entire body!) the best chance to thrive.