For centuries women have used their nails to send a message to the world. In ancient Egypt Queen Nefertiti and Cleopatra both wore red polish to signify their royal status. Today women use a good manicure as a fashion statement.
But when I see patients at my Wellness Center, I’m looking for other messages from their nails. You see, nails give me important clues to a person’s overall health.
Nails are like a stock ticker-tape reporting on what’s been going on in your body. They collect your health information at the cellular level.
When I take my patients’ hands, I’m not admiring their manicure. I’m reading their health ticker-tape. I’m looking for evidence of what’s going on in their body.
5 Warning Signs From Your Nails
Some nail conditions are harmless. Others alert you to something more serious. Here are just a few things your nails could be telling you.
Brittle Nails. When nails dry out, they can split vertically. It’s bothersome and unsightly but not serious. Most nail care professionals chalk it up to aging. But it’s not inevitable. Brittle nails result when the flow of moisture and natural oils to the nail bed declines. I’ll tell you in a moment how to prevent this.
Horizontal Ridges. Also known as “Beau’s lines,” ridges that run horizontally across your fingernail can reflect a recent illness. For instance, a heart attack may interrupt your nail’s growth. They can also indicate a thyroid imbalance or vitamin B12 deficiency.1
Nail Fungus. 50% of all nail disease is the result of nail fungus. It usually affects toe nails and comes with age and genetics. But it can also be a sign of diabetes.2 Diabetics are nearly three times more likely to develop the fungus than non-diabetics. And up to one-third of diabetics develop the condition.3
White Nails. White nail beds, with dark pink bands at the tip, indicate a condition known as “Terry’s nails.” White nails show up in about 80% of people with severe liver disease.4 I also see them in people with type 2 diabetes, chronic renal failure, or congestive heart failure.5
Spoon Nails. Nails that curl up instead of down can signal iron deficiency anemia. They can also mean your body is absorbing too much iron from your food.
How To Keep Your Nails Strong and Healthy
If your nails reflect one of the serious conditions I described above, it’s important to address that underlying health concern. Your nails will improve when your health improves.
But if you’re generally healthy, good food choices will help keep your nails strong and smooth.
One of the most important nutrients for strong nails is biotin or vitamin B7. The best food sources of biotin are egg yolks, salmon, pork, and animal organs like liver and kidneys. Other good sources include avocados, Swiss chard, carrots, tomatoes, cauliflower, nuts, and beans.
You’ll notice a lot of those foods are high in fat. Women following the government’s misguided low-fat dieting recommendations are missing out on biotin.
And beware. Antibiotics decrease your biotin levels. They kill off good bacteria in the large intestine that helps produce biotin. That’s another reason you may need to supplement.
The National Academy of Science says adults only need 30 mcg of biotin a day. That may not be enough. In a study from Columbia University, 91% of patients with brittle nails saw their nail thickness improve over six months with 2,500 mcg per day of biotin.6
Biotin is safe even at doses as high as 6,000 mcg per day. I recommend 2,500 mcg per day and you can even take 5,000 mcg per day.
1. Drugge, Rhett MD. The Electronic Textbook of Dermatology. New York: Internet Dermatological Society. Web. Copyright 2005–2010 Internet Dermatological Society.
2. Faergemann J, Baran R. Epidemiology, clinical presentation and diagnosis of onychomycosis. Br J Dermatol. 2003 Sep;149(Suppl 65):1–4.
3. Gupta AK, Konnikov N et al. Prevalence and epidemiology of toenail onychomycosis in diabetic subjects: A multicentre survey. Br J Dermatol. 1998;139(4):665–71.
4. Fawcett RS, Linford S et al. Nail abnormalities: Clues to systemic disease. Am Fam Physician. 2004 Mar 15;69(6):1417–24.
5. Dolan C, Hall JA et al. Photo quiz: Proximal white finger nails. Am Fam Physician. June 2004;69(12):2903–4.
6. Scheinfeld N et al, Vitamins and minerals: their role in nail health and disease. J Drugs Dermatol. 2007 Aug;6(8):782-7.