Wear protective gloves when washing dishes or handling cleaning chemicals.
Avoid using nail polish remover excessively, particularly products containing acetone, which can contribute to dryness.
It is also helpful to keep nails at a manageable length and avoid aggressive filing or scraping.
4. Nutritional Deficiencies May Affect Nail Health
Nails require a range of nutrients to grow normally.
Protein provides the building blocks for keratin, while vitamins and minerals support processes involved in cell growth, tissue maintenance, and overall health.
When the body does not receive enough essential nutrients, nail growth and appearance may sometimes change.
However, it is important to be precise: vertical ridges alone are not a reliable sign of a nutritional deficiency.
Several nutritional problems can affect nail health, but they are more likely to produce other changes, such as brittle nails, spoon-shaped nails, slow growth, or abnormal coloration.
Iron Deficiency
Iron helps the body produce hemoglobin, a protein in red blood cells that carries oxygen.
When iron levels become too low, the body may develop iron-deficiency anemia.
Some people with iron deficiency experience changes in their nails, particularly brittleness or a condition called koilonychia, in which nails become unusually thin and spoon-shaped.
Other possible symptoms include:
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Persistent fatigue.
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Weakness.
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Dizziness.
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Headaches.
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Shortness of breath during physical activity.
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Pale skin.
Vertical ridges by themselves do not establish that iron levels are low.
If you have nail changes together with symptoms of anemia, a healthcare professional may recommend blood tests such as a complete blood count and ferritin measurement.
Do not begin taking iron supplements without confirming whether you need them. Excessive iron intake can be harmful.
Vitamin B12 Deficiency
Vitamin B12 plays an important role in red blood cell production, nerve function, and DNA synthesis.
A deficiency can affect several systems in the body and may sometimes be associated with changes in nail appearance.
However, vertical ridges are not a specific or dependable indicator of low vitamin B12.
Other possible symptoms include fatigue, weakness, numbness or tingling in the hands and feet, balance difficulties, and changes in memory or concentration.
People who follow strict vegan diets, have certain digestive disorders, or take particular medications may be at increased risk of deficiency.
If a deficiency is suspected, appropriate testing is more useful than trying to diagnose it by examining the nails.
Zinc Deficiency
Zinc is involved in cell division, protein synthesis, immune function, and wound healing.
Because nails grow through continuous cell production in the nail matrix, severe zinc deficiency can affect nail development.
Some people with zinc deficiency experience brittle nails or other nail abnormalities, but vertical ridges alone do not reliably indicate low zinc.
Good dietary sources include meat, seafood, dairy products, beans, nuts, and seeds.
Protein Deficiency
Nails are made largely of keratin, a structural protein.
A diet that consistently provides insufficient protein may affect nail growth and strength, particularly when accompanied by broader nutritional deficiencies.
However, simply having vertical lines on your nails does not mean you are not eating enough protein.
A balanced diet that includes eggs, fish, poultry, dairy products, legumes, tofu, nuts, and seeds can help provide the nutrients needed for normal tissue maintenance.
5. Repeated Trauma May Create Ridges in Individual Nails
Not all nail ridges are caused by aging or nutrition.
Sometimes they develop because the nail matrix has experienced repeated minor injury.
The nail matrix is delicate. Even small injuries can temporarily affect the way the nail plate forms.
Common sources of repeated trauma include:
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Aggressive manicures.
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Pushing or cutting cuticles too deeply.
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Nail biting.
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Picking at the skin around the nails.
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Repeated pressure from tools or equipment.
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Frequent use of artificial nails.
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Accidental impacts to the fingertips.
When the nail matrix is repeatedly irritated, the newly produced nail may develop an uneven surface.
This can result in ridges that are more prominent on one nail than on the others.
For example, if you frequently use one hand for manual work, the fingernails on that hand may experience more mechanical stress.
Some people also develop a habit of repeatedly rubbing or pushing the cuticle area, which can damage the nail matrix.
The resulting ridge may continue moving toward the fingertip as the nail grows.
What can help?
Give damaged nails time to grow out.
Avoid aggressive manicures, excessive cuticle trimming, and repeated pressure on the base of the nail.
If you use artificial nails, consider taking breaks, especially if you notice thinning, splitting, or surface changes.
If a single nail develops a deep or persistent groove without an obvious injury, have it examined rather than assuming it is harmless.
6. Skin Conditions Can Affect the Nail Matrix
Certain skin conditions can extend beyond the visible surface of the skin and affect nail growth.
Because the nail matrix produces the nail plate, inflammation in or around this area can lead to changes in texture, thickness, and shape.
Several conditions are worth understanding.
Psoriasis
Psoriasis is a chronic immune-mediated inflammatory condition that causes skin cells to build up more quickly than normal.
Although it is commonly associated with thickened, scaly skin patches, psoriasis can also affect the fingernails and toenails.
Nail psoriasis may produce: