Adding nutrient-rich foods can make a difference. Here’s a helpful table of everyday sources:
Nutrient Daily Need (Adults 45+) Easy Food Sources
Iron 8 mg Spinach, lentils, lean red meat
Biotin 30 mcg Eggs, almonds, sweet potatoes
Zinc 8–11 mg Pumpkin seeds, chickpeas, oysters
Vitamin B12 2.4 mcg Salmon, yogurt, fortified cereals
Many find that focusing on balanced meals helps nails gradually improve. But remember, absorption varies—if fatigue is also an issue, it’s worth chatting with your doctor.
Cause #4: Frequent Hand Exposure and Dryness
Constant contact with water, soaps, or sanitizers can strip away natural oils from your nails and cuticles.
This dryness makes the nail plate more prone to developing or deepening vertical ridges. Healthcare workers, teachers, and anyone who washes hands often report this more frequently.
The solution is protective habits.
Wear gloves for chores like dishes.
Choose gentle, moisturizing soaps.
Apply cuticle oil daily.
Small switches like these can help nails retain moisture and appear smoother over time.
But there’s another cause that catches many off guard…
Cause #5: Thyroid Function Fluctuations
Your thyroid gland helps regulate many body processes, including nail growth.
Changes in thyroid hormone levels—either too low or too high—can sometimes lead to drier, more ridged nails. Studies note that hypothyroidism, in particular, may cause thick, brittle nails with vertical ridges.
If you’ve also noticed dry skin, feeling colder than usual, or low energy, it could be connected.
Not every ridge points to this, but a simple blood test can provide clarity if other signs are present.
Cause #6: Everyday Stress and Sleep Patterns
High stress levels can influence how your body prioritizes resources, including nail growth.
Elevated cortisol from ongoing stress or poor sleep might disrupt the even formation of nail cells, contributing to ridges. One study observed deeper ridges during high-stress periods that improved with better rest.
Simple stress-relief steps, like short walks or consistent bedtime routines, often help nails recover gradually.
Quick note: Ridges on all nails evenly? Often lifestyle or aging. On just one or two? Could be minor trauma.
