Vertical ridges on the nails are very common, especially as people get older. In many cases, they are simply a natural part of the aging process. However, when nails become brittle, thin, or noticeably textured, it can be helpful to look at daily nutrition. What you eat plays an important role in nail strength, growth, and overall appearance.
Nails are made primarily of keratin, a structural protein. Without enough protein in your diet, nails may become weak and more prone to ridging or breakage. Including steady sources of high-quality protein such as eggs, lean poultry, fish, Greek yogurt, beans, lentils, and tofu can help provide the body with the building blocks it needs for healthy nail growth.
Biotin, also known as vitamin B7, is commonly associated with nail health. Some research suggests it may help improve brittle nails. Many people can meet their needs through foods like fully cooked eggs, almonds, walnuts, sweet potatoes, spinach, and salmon. Biotin supports keratin production, which may contribute to stronger, thicker nails over time.
Iron is another important nutrient for maintaining nail structure. Low iron levels can sometimes contribute to weak or thin nails. While vertical ridges alone do not necessarily signal a deficiency, nail changes combined with ongoing fatigue may be worth discussing with a healthcare professional. Iron-rich foods include lean red meat, chicken thighs, lentils, chickpeas, pumpkin seeds, and dark leafy greens. Pairing plant-based iron sources with vitamin C–rich foods such as citrus fruits or bell peppers may help improve absorption.
Zinc plays a role in cell growth and tissue repair, both of which are important for nail health. Inadequate intake may sometimes lead to nail irregularities. Foods such as oysters, beef, cashews, sunflower seeds, and whole grains provide zinc and can help support normal nail development when consumed regularly.
Omega-3 fatty acids can also contribute to healthier-looking nails. Dry nails tend to make ridges appear more noticeable, and omega-3s help support moisture balance and flexibility. Fatty fish like salmon, sardines, and mackerel, along with chia seeds, flaxseeds, and walnuts, are good sources of these beneficial fats. They also support circulation, which helps deliver nutrients to the nail matrix where growth begins.
Hydration is another simple but important factor. Nails, like skin, depend on adequate water intake to maintain elasticity. Drinking enough water throughout the day and consuming hydrating foods such as cucumbers, oranges, and watermelon can help reduce dryness and brittleness.
While good nutrition supports long-term nail health, sudden or dramatic nail changes should not be ignored. Deep horizontal grooves, dark streaks, persistent discomfort, or rapid changes in nail appearance may require medical evaluation. Consulting a qualified healthcare professional can help rule out underlying conditions.
Healthy nails begin from within. A balanced diet that includes protein, essential vitamins and minerals, healthy fats, and proper hydration can help support stronger, smoother nails over time. Because nails grow slowly, visible improvements may take several months. With consistent healthy habits and patience, nails can gradually become more resilient and better in texture naturally.
