dark chocolate (iron, copper).
What About Supplements? (Realistic Advice)
Supplements can help—but they’re not magic, and they’re not substitutes for a healthy diet.
When supplements make sense:
You have a diagnosed deficiency (iron, B12, vitamin D)
You have a condition that impairs
absorption (celiac, Crohn’s, gastric bypass)
You follow a restrictive diet (vegan for B12, plant-based for iron and zinc)
You have persistent brittle nails despite a nutrient-dense diet
Best evidence for nail-specific supplements:
Biotin (2.5-5 mg daily) – strongest evidence for brittle nails
Collagen peptides (10g daily) – emerging evidence for growth and strength
Multivitamin with minerals – covers gaps, but less
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