nails, slow growth, and an increased risk of nail infections. One study found that women with low vitamin D levels had significantly thinner nails.
How they work together: Calcium is incorporated into the nail plate, providing hardness and resistance to breakage. Vitamin D ensures that calcium from your diet actually reaches your bloodstream and, ultimately, your nails.
Vitamin D sources:
Sunlight (10-30 minutes midday, depending on skin tone and latitude)
Fatty fish (salmon, mackerel, tuna)
Egg yolks
Fortified dairy and plant milks
Mushrooms exposed to UV light
Calcium
sources:
Dairy (milk, yogurt, cheese)
Fortified plant milks
Canned sardines and salmon
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