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Eat more eggs, almonds, sweet potatoes, and spinach
Consider a 2,500–5,000 mcg biotin supplement (safe and widely studied)
Expect noticeable improvement in 4–8 weeks
2. Iron Deficiency: The Oxygen Thief
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Low iron reduces oxygen delivery to the nail matrix (where nails grow). This can cause thinning, brittleness, and even spoon-shaped nails (koilonychia).
Signs: Pale nail beds, fatigue, brittle or concave nails.
Fast fix:
Add iron-rich foods: red meat, lentils, spinach, pumpkin seeds
Pair with vitamin C (orange juice, bell peppers) for better absorption
Get levels checked if fatigue is present—improvement often seen in 2–6 months
3. Inadequate Protein Intake
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