Vertical ridges on nails are very common, especially with age. In most cases, they are harmless and reflect natural changes in nail growth. However, when ridges become deeper, nails turn brittle, or color and thickness change, nutrition may play a role. Because nails are living tissue at the base, what you eat directly affects how strong and smooth they grow.
Nails are made mostly of keratin, a structural protein. When protein intake is too low, nails can become “fragile, thin, and more prone to ridging or splitting.” To support healthy growth, include eggs, lean poultry, fish, Greek yogurt, beans, lentils, and tofu regularly. Consistent intake matters because nails grow slowly and need ongoing nourishment.
Biotin, also known as vitamin B7, supports nail thickness and strength. It may help improve brittle nails, and many people can meet their needs through food. Rich sources include “fully cooked eggs,” almonds, walnuts, sweet potatoes, spinach, and salmon. Biotin supports keratin structure and can reduce nail fragility.
Iron and zinc also play important roles. Iron deficiency can lead to thin or spoon-shaped nails, while zinc supports “cellular growth and tissue repair.” Iron-rich foods include lean red meat, chicken thighs, lentils, chickpeas, pumpkin seeds, and dark leafy greens. Zinc sources include oysters, beef, cashews, sunflower seeds, and whole grains. Steady intake is important, as the body does not store zinc efficiently.
Omega-3 fatty acids help reduce dryness and brittleness, which can make ridges more noticeable. Fatty fish, chia seeds, flaxseeds, and walnuts support moisture and circulation in the nail bed. Hydration is also key, as dehydration can worsen dryness and exaggerate ridging. Drinking enough water and eating hydrating foods like cucumbers and oranges supports nail elasticity.
While dietary improvements help over time, some changes require medical attention. “Deep horizontal grooves,” dark streaks, sudden discoloration, or pain should be evaluated by a healthcare provider. With balanced nutrition and patience, smoother and stronger nails are achievable.
