By Elise
Nail pitting—tiny depressions or dents in the surface of the nails—can be frustrating and sometimes embarrassing. It is often linked to conditions such as psoriasis, eczema, or alopecia areata, but it may also appear with nutrient deficiencies that affect nail growth and structure. While topical care and medical treatment are important, supporting your nails from the inside with the right nutrients can make a noticeable difference.
Natural supplements can be a gentle and effective way to help improve nail strength, promote smoother growth, and reduce the recurrence of nail pitting.
Biotin
Biotin, also known as Vitamin B7, is one of the most well-researched nutrients for nail health. It supports keratin production, the protein that makes up nails, skin, and hair. Regular supplementation with biotin may help improve nail strength and reduce brittleness, which can minimize visible pitting over time.
- Mechanism of action: Strengthens keratin structure to support smoother nail growth
- Dosage or usage tip: 2,500–5,000 mcg daily, often available in capsule or gummy form
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Zinc
Zinc is essential for cell growth and tissue repair, making it a key nutrient for healthy nail development. Low zinc levels are often associated with nail changes, including pitting, white spots, and slow growth. Supplementing with zinc can help restore healthy nail structure and reduce abnormalities.
- Mechanism of action: Supports nail matrix repair and healthy cell regeneration
- Dosage or usage tip: 15–30 mg daily, ideally taken with food to reduce stomach upset
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Summary
Nail pitting can signal underlying skin or health conditions, but nutritional support may help improve nail health and appearance. Biotin strengthens the keratin framework, promoting smoother nail growth, while zinc aids in cellular repair and regeneration. Together, these supplements can support stronger, healthier nails and may reduce the recurrence of pitting.
As always, pair supplementation with good nail care habits and seek professional advice if nail changes are persistent or worsening.
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice.