What to Eat to Reduce Nail Ridges: A Nutrition Guide for Healthier Nails

Vertical ridges running from the cuticle toward the tip are very common, especially with aging, and often aren’t a sign of nutritional deficiency. Food can support healthy nail growth, but there isn’t a specific diet proven to erase existing ridges.

Nutrients that support healthy nails

Protein: Nails are largely made of keratin, a protein. Include eggs, fish, chicken, dairy, beans, lentils, chickpeas, and soy.
Iron: Low iron can contribute to brittle or abnormal nails. Good sources include meat, lentils, beans, spinach, and fortified cereals.
Zinc: Important for normal tissue growth and repair. Sources include meat, seafood, dairy, beans, nuts, and seeds.
Vitamin B12: Found naturally mainly in meat, fish, eggs, and dairy; fortified foods can also provide it.
Folate: Found in leafy greens, beans, peas, citrus fruits, and fortified grains.
Biotin: Eggs, nuts, seeds, legumes, and some vegetables provide biotin. However, biotin supplements haven’t been shown to help most people with normal biotin levels, and high-dose supplements can interfere with some blood tests.
Omega-3 fats: Fatty fish, walnuts, chia seeds, and flaxseed provide these fats and can be part of an overall healthy diet.

A simple nail-friendly day

Breakfast: Eggs + whole-grain bread + fruit
Lunch: Lentils or beans + vegetables + whole grains
Snack: Yogurt with nuts or seeds
Dinner: Fish or chicken + leafy vegetables + potatoes or brown rice

When ridges deserve attention

If ridges are new, pronounced, horizontal, associated with nail discoloration, pain, separation of the nail, or changes in several nails, discuss them with a healthcare professional. Horizontal grooves (Beau’s lines) can sometimes follow illness, significant stress on the body, injury, or certain treatments.

Bottom line: Eat a varied, protein-rich diet rather than taking supplements specifically for nail ridges. If you also have fatigue, hair loss, unusual paleness, numbness, or other symptoms, a clinician can determine whether checking for an iron, B12, or other deficiency is appropriate.