Biotin (vitamin B7) – Supports keratin production
Iron – Low levels may contribute to thinner, ridged nails
Zinc – Helps with nail strength and growth
After 40, absorption of these nutrients can decline, even with a healthy diet.
Research mentioned in medical reviews suggests addressing deficiencies through food or supplements (under medical guidance) may improve nail texture over time.
4. Less Common Underlying Issues
In rarer cases, pronounced ridges accompany conditions like:
Thyroid imbalances (e.g., hypothyroidism can cause brittle, ridged nails)
Poor circulation
Skin conditions such as eczema
Experts from the Cleveland Clinic note these usually come with other symptoms, like fatigue or dry skin.
The truth is, isolated vertical ridges rarely indicate serious problems—but combining them with other changes warrants attention.
When Should You See a Doctor About Nail Ridges?
Most vertical ridges don’t require medical intervention.
However, consult a healthcare provider if you notice:
Sudden deep ridges or changes in multiple nails
Discoloration (dark streaks, yellowing, or browning)
Pain, swelling, or redness around the nails
Nails that split easily, thicken, or peel excessively
These could rarely signal issues like infections or, very uncommonly, skin concerns under the nail.
Early check-ups provide reassurance and catch anything early.
Simple, Actionable Ways to Care for Ridged Nails
You can absolutely improve the look and strength of your nails with consistent habits.
Here’s a step-by-step routine many find helpful:
Moisturize daily – Apply a rich hand cream or cuticle oil after washing hands. Focus on massaging it into nails and cuticles.
Stay hydrated – Drink plenty of water to support moisture from within.
Eat nutrient-rich foods – Include sources of biotin (eggs, nuts), iron (leafy greens, lean meats), and zinc (seeds, seafood).
Protect your hands – Wear gloves for chores to avoid harsh chemicals.
Be gentle – Avoid over-filing or using nails as tools. If supplementing, discuss biotin with your doctor first.
Give nails a break – Skip polish occasionally to let them breathe.
Many people see smoother, stronger nails within a few months of these changes.
