(with bones)
Leafy greens (collard greens, kale, bok choy)
Tofu made with calcium sulfate
Supplement note: Many people require vitamin D supplements, especially in winter or at northern latitudes. 600-2000 IU daily is typical. Discuss with your doctor.
B Vitamins (Especially B12 and Folate)
The B vitamin family supports cell turnover and red blood cell production—both essential for bringing oxygen and nutrients to your nail matrix.
What the science says: Vitamin B12 deficiency can cause hyperpigmentation (darkening) of
the nails, vertical ridges, and in severe cases, completely brown or bluish-black nails. Folate (B9) deficiency is linked to slow growth and
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