Your nails aren’t just about looks. They can reflect what’s happening inside your body. Changes in texture, color, or strength often point to nutrient gaps, stress, or underlying health imbalances.
If your nails are brittle, discolored, peeling, or ridged, here’s what they may be telling you, and how to support healthier, stronger nails naturally.
Common Nail Texture Changes (and What Helps)
Vertical ridges
Often a normal sign of aging, but may also indicate low iron or vitamin B12.
✔ Focus on leafy greens, eggs, and B12-rich foods.
Horizontal ridges (Beau’s lines)
Can appear after illness, stress, or zinc deficiency.
✔ Include zinc-rich foods like pumpkin seeds and lentils.
Peeling or flaking nails
Often linked to water exposure, chemicals, or low biotin/iron.
✔ Moisturize nails regularly and eat eggs, oats, and almonds.
Soft or weak nails
Common with low protein or B vitamins.
✔ Prioritize protein from fish, lentils, and quinoa.
Pitted nails
May be linked to autoimmune skin conditions.
✔ Omega-3s (from fish or flax) may help support inflammation balance.
Split or brittle nails
Often caused by dehydration, frequent wetting/drying, or iron shortfalls.
✔ Hydrate well and massage nails with natural oils like coconut or vitamin E.
Clubbing or sudden severe changes
May signal circulation or oxygen issues.
✔ Seek medical advice if this appears.
Nail Color Changes to Pay Attention To
White spots
Usually minor trauma or zinc deficiency (not calcium).
✔ Eat zinc-rich foods like chickpeas and cashews.
Yellow nails
Often linked to fungal infections or excess polish use.
✔ Keep nails clean and dry; tea tree oil may help.
Blue or purple nails
Can indicate poor circulation or low oxygen levels.
✔ Support circulation with movement and leafy greens.
Pale or white nails
May suggest iron deficiency or malnutrition.
✔ Pair iron-rich foods with vitamin C.
Dark lines or discoloration
Can be harmless—or serious.
✔ If persistent or changing, get it checked.
Simple Ways to Support Nail Health
1. Nutrition
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Eat enough protein
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Focus on biotin, iron, zinc, B vitamins
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Stay hydrated
2. Lifestyle
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Wear gloves when cleaning or washing dishes
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Avoid excessive water and harsh chemicals
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Move your body daily to support circulation
3. Nail Care
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Trim and file regularly
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Avoid acetone-based removers
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Moisturize nails and cuticles daily
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Give nails breaks from polish and acrylics
Supplements That May Help
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Biotin: supports keratin structure and nail strength
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Native Nutrition Collagen: provides amino acids that support nail growth, resilience, and reduced breakage, while also supporting hair, skin, joints, and gut health
Consistent collagen intake may help nails appear smoother, stronger, and glossier over time.
The Takeaway
Your nails can offer valuable clues about your overall health. Paying attention to changes in texture and color, and supporting your body with good nutrition, gentle care, and Native Nutrition’s collagen, can go a long way toward healthier, stronger, more beautiful nails.
By Adela Jusufovic (Co-Founder of Native Nutrition)
