• Clams and mussels

  • Liver

  • Fish – Salmon, tuna

  • Eggs

  • Fortified nutritional yeast (for vegans)

A Sample Day for Nail Health

Meal Foods
Breakfast Scrambled eggs with spinach + orange juice
Snack Handful of almonds + an apple
Lunch Salmon salad with mixed greens, bell peppers, cucumber, and pumpkin seeds
Snack Greek yogurt with strawberries
Dinner Lean beef stir-fry with broccoli, bell peppers, and brown rice
Before bed Chamomile tea (hydrates, supports sleep)

Lifestyle Tips for Stronger Nails

  1. Hydrate – Drink plenty of water. Nails need moisture from the inside out.

  2. Moisturize – Use cuticle oil or hand cream daily.

  3. Wear gloves – When washing dishes or using harsh chemicals.

  4. Don’t bite or pick – Obvious, but worth saying.

  5. Give them a break – From polish and harsh removers.

  6. File, don’t cut – File in one direction to prevent splitting.

Supplements That May Help

If you can’t get enough from food alone: