The Real Cause of Vertical Ridges on Your Nails | March 22, 2025

Nails can tell you a lot about your health. The occasional vertical ridge from the cuticle to the tip of the nail is quite common, especially as we age. However, when these lines become deeper and more visible, they can be a sign of significant imbalances in our bodies. In this article, we’ll explore the six main causes of these ridges to help you identify which one might be right for you.

Why do our nails reveal our health status?
Nails are directly connected to other parts of the body through nerves, blood vessels and bone marrow. Any dysfunction in our body can be reflected in our nails in the form of changes in texture, color or shape. These signs can reveal nutritional deficiencies, hormonal imbalances or other disturbances that, if ignored, can develop into more serious health problems.

The Main Causes of Vertical Ridges on Nails
1. Iron Deficiency and Anemia
Iron deficiency anemia, caused by iron deficiency, is the most common nutritional disorder worldwide, affecting approximately 1.62 billion people. Iron is essential for the production of hemoglobin, the protein in red blood cells that carries oxygen. Without enough iron, the transport of oxygen to tissues, including those under the nails, is compromised, leading to shrinkage of the tissues under the nail, which causes vertical ridges.

Other symptoms of this deficiency include headaches, fatigue, pale skin, restless leg syndrome, and difficulty breathing. Women with heavy periods, frequent blood donors, and people who eat a plant-based diet are at higher risk. To increase your iron levels, focus on foods like grass-fed beef, oysters, lentils, spinach, and pumpkin seeds, or consider iron supplements or infusions if needed.

2. Lack of Vitamin B12
Vitamin B12 is crucial for oxygen circulation and nail health. It is involved in the formation of red blood cells, supports nerve function, and helps synthesize DNA. A B12 deficiency can damage nerves, disrupting communication with the nail matrix where growth begins. It also reduces blood flow to the nails, which can lead to vertical ridges.

Vegetarians, vegans, and those with conditions such as celiac disease, Crohn’s disease, and pernicious anemia are particularly at risk for B12 deficiency. To address this deficiency, it is recommended to take a B12 supplement (in the form of methylcobalamin) and to incorporate B12-fortified foods, such as nutritional yeast, chlorella, and kombucha.

3. Thyroid Dysfunction
Vertical striae can also be a sign of hypothyroidism, or an underactive thyroid gland. The thyroid regulates several important bodily functions, including metabolism, temperature regulation, heart rate, and nail growth. When thyroid hormone levels are low, it affects the proper functioning of the body, including nail health.

Hypothyroidism can be caused by autoimmune diseases, iodine deficiency, inflammation, or certain medications. Common symptoms include dry skin and hair, weight gain, muscle aches, and fatigue. A blood test can help determine if a thyroid problem is causing the changes you see in your nails. Reducing stress, limiting inflammatory foods, exercising, and supplementing with iodine, selenium, zinc, and vitamin D are some of the ways to rebalance your thyroid.

4. Effects of Chronic Stress
Chronic stress is an often overlooked cause that can affect nail growth. Under stress, the adrenal glands release cortisol, the stress hormone. In excess, cortisol disrupts the absorption of essential nail nutrients, such as biotin, zinc, and methionine. Excess cortisol also interferes with thyroid function and reduces oxygen delivery to the nail bed. High cortisol levels accelerate aging, which becomes visible on the nails.

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