What to Eat to Reduce Nail Ridges: A Nutrition Guide for Healthier Nails
Vertical ridges on nails are very common, especially with age. Most of the time they’re harmless and simply reflect natural nail growth. But when ridges deepen, nails become brittle, or texture and color change, nutrition can play a role.
Improving what you eat can support smoother, stronger nails over time.
1. Protein: The Building Block of Nails
Nails are made mostly of keratin, a structural protein. If protein intake is low, nails can grow weak, thin, and more prone to ridges or splitting.
Include high-quality protein sources such as:
Eggs
Lean poultry
Fish
Greek yogurt
Beans and lentils
Tofu
Try to include protein at every meal to support steady keratin production.
2. Biotin (Vitamin B7): For Nail Strength
Biotin is one of the most recognized nutrients for improving brittle nails. Many people can get enough through diet alone.
Foods rich in biotin include:
Fully cooked eggs
Almonds and walnuts
Sweet potatoes
Spinach
Salmon
Biotin supports keratin structure, helping nails grow thicker and less fragile, which can reduce visible ridging.
3. Iron: Preventing Weak or Grooved Nails
Low iron levels can contribute to thin, fragile nails and in severe cases spoon-shaped nails.
Iron-rich foods include:
Lean red meat
Chicken thighs
Lentils
Chickpeas
Pumpkin seeds
Dark leafy greens
Pair plant-based iron sources with vitamin C foods like citrus fruits or bell peppers to improve absorption.
4. Zinc: For Growth and Repair
Zinc supports cell renewal and tissue repair. Deficiency can lead to nail abnormalities such as ridges or white spots.
Add foods like:
Oysters
Beef
Cashews
Sunflower seeds
Whole grains
Since the body doesn’t store much zinc, consistent intake matters.
5. Omega-3 Fatty Acids: For Moisture and Flexibility
Dry, brittle nails make ridges look more pronounced. Omega-3s help maintain nail bed hydration and reduce inflammation.
Good sources include:
Fatty fish like salmon, sardines, and mackerel
Chia seeds
Flaxseeds
Walnuts
Healthy fats also support circulation, helping nutrients reach the nail matrix.
6. Hydration Matters Too
Dehydration can worsen nail dryness and exaggerate ridges.
Support hydration by:
Drinking enough water daily
Eating hydrating foods like cucumbers, oranges, and watermelon
Well-hydrated nails are more flexible and less prone to cracking.
When to See a Doctor
Diet helps over time, but some nail changes need medical evaluation, especially:
Deep horizontal ridges (Beau’s lines)
Dark streaks
Painful nail changes
Sudden texture or color shifts
These may signal underlying health conditions rather than nutrition alone.
The Bottom Line
Healthier nails start from within.
Focus on:
Protein
Biotin
Iron
Zinc
Omega-3 fats
Proper hydration
Be patient. Nails grow slowly, so visible improvement can take a few months. With consistent nutrition and overall healthy habits, nails can become stronger, smoother, and more resilient naturally.
