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Tips to Improve Nail Health, Including for Texture and Color

By Joe Boland

July 8, 2025

Healthy nails are more than a cosmetic concern; they’re a window into your overall wellness. From vitamin shortfalls to underlying health conditions, your nails can reveal subtle signs long before other symptoms arise.

Whether you're checking for discoloration, ridges or brittleness, understanding nail health can help you take better care of both your nails and your body.

In this guide, we’ll explore what changes in nail texture and color may indicate, how to use a nail health chart, and practical tips to improve nail strength and appearance.

Nail texture changes

Changes in nail texture, like ridges, pitting, brittleness or peeling, can be harmless or a signal that something’s off internally. Here's a breakdown of common texture changes and what they may suggest, plus ways to help:

Vertical ridges (longitudinal ridging)

This is common as people age and usually harmless, but it can also point to iron deficiency or vitamin B12 deficiency. It’s often considered a normal part of aging, but it certainly shouldn’t be ignored.

Suggestion: Add more leafy greens, eggs and vitamin B12-rich foods.

Horizontal ridges (Beau’s lines)

Horizontal ridges can also be triggered by nutritional stress. They may indicate a recent illness, trauma to the nail, or systemic issues like uncontrolled diabetes or zinc deficiency.

Suggestion: Support recovery with zinc-rich foods (i.e., pumpkin seeds, lentils).

Peeling or flaking nails

This issue is commonly linked to excessive moisture and chemical exposure, among other issues. Peeling nails often result from repeated exposure to water, harsh nail products or nutritional deficiencies, especially low biotin or iron.

Suggestion: Apply jojoba oil regularly, and increase intake of biotin-rich foods, like eggs, oats and almonds.

Soft or weak nails

Weak nails are often caused by overexposure to moisture, acetone-based nail polish remover, or lack of protein and B vitamins.

Suggestion: Eat more protein (lentils, fish, quinoa).

Pitted nails

Small depressions are often linked to autoimmune skin conditions like psoriasis, eczema or alopecia areata.

Suggestion: Omega-3 fatty acids (from flaxseed or fish oil) may help you respond to inflammation in a healthy manner.

Split nails (onychoschizia)

Split nails are associated with frequent wetting and drying of hands or thyroid imbalances.

Suggestion: Apply natural nail oils (like castor or vitamin E), and avoid prolonged soaking in water.

Brittle nails

Nails that crack or break easily may be due to aging, dehydration or iron deficiency.

Suggestion: Drink plenty of water, consume iron-rich foods (spinach, lentils, tofu) and massage coconut oil into nails daily.

Clubbing

Characterized by enlarged fingertips and curved nails, clubbing is often linked to low oxygen levels or chronic heart/lung conditions.

Suggestion: Seek medical attention. Improving circulation and addressing underlying conditions are essential.

Spot of fungus

Often appearing as a white or yellowish patch under the nail, fungus can grow on your nails.

Suggestion: Apply diluted tea tree oil or oregano oil daily, and keep nails dry and trimmed.

Blood under nails (subungual hematoma)

This is caused by trauma or injury, appearing as a dark red, purple or black spot.

Suggestion: If small, let it grow out naturally. Apply ice after injury, and elevate the hand. If painful or spreading, consult a healthcare provider.

Nail color changes

Color changes in nails can be subtle or striking, and either way, they’re worth noticing.

Color changes in your nails often indicate what's happening internally. Understanding the cause, and correcting it naturally, can help restore your nails’ healthy appearance.

Here are some common nail color shifts and what they might mean:

White spots (Leukonychia)

White spots are often the result of minor trauma to the nail or zinc deficiency, not calcium as commonly believed.

Suggestion: Eat more pumpkin seeds, cashews and chickpeas to boost zinc levels.

Yellow nails

Yellowing is frequently caused by fungal infections, chronic bronchitis or excessive use of nail polish. It can also indicate diabetes or thyroid issues.

Suggestion: Soak nails in diluted tea tree oil, and take garlic to support immune health.

Blue or purple nails

This coloring may suggest poor circulation, low oxygen levels, or conditions like Raynaud’s disease or heart/lung disorders.

Suggestion: Improve circulation through daily movement and foods that boost nitric oxide, like beets and leafy greens.

Pale or white nails

Pale or white nails are often connected to anemia, liver disease or malnutrition.

Suggestion: Eat more iron-rich foods, and pair them with vitamin C for better absorption.

Dark lines or discoloration

Dark vertical streaks may be harmless in people with darker skin tones but can also be a warning sign of melanoma. They also can result from trauma or other serious issues.

Suggestion: If due to trauma, apply aloe vera to help respond to the inflammation in a healthy way. Seek medical evaluation if persistent.

Lack of half moons (lunulae)

The absence of visible half moons at the nail base may indicate low energy or poor circulation or hypothyroidism.

Suggestion: Support thyroid function with selenium-rich foods (Brazil nuts, sunflower seeds), and increase protein and iron intake.

Tips for improved nail health

Support strong, clear nails from the inside out with these strategies:

1. Nutrition suggestions

• Eat a nutrient-rich diet: Prioritize biotin (eggs, almonds), iron (leafy greens, lentils), protein (beans, fish) and zinc (pumpkin seeds, chickpeas).

• Stay hydrated: Brittle, dry nails often result from dehydration.

2. Lifestyle changes

• Routinely cleanse: Wash hands, paying attention to the area under the nails, regularly with soap and water, then make sure to dry thoroughly.

• Limit exposure to water and chemicals: Wear gloves when doing dishes or cleaning. Too much water can weaken and split the nails.

• Get regular movement and circulation: Physical activity helps deliver oxygen and nutrients to your nail beds, supporting healthier growth.

3. Beauty hints

• Maintain proper hygiene: Regularly trim and file your nails.

• Use nail-friendly products: Avoid acetone-based polish removers and harsh nail hardeners.

• Moisturize your nails and cuticles: Use natural oils like jojoba or vitamin E oil.

• Avoid biting nails or picking cuticles: This can introduce bacteria and cause infections.

• Give your nails a break: Limit back-to-back use of polish and acrylics to let nails breathe and recover.

4. Supplement options

• Take a biotin supplement (most multivitamins contain at least 100% Daily Value): Some research shows biotin may strengthen nails in people with brittle nails.

• Add collagen to your routine: Collagen may help improve nail strength, growth rate and reduce breakage over time. For instance, Ancient Nutrition’s Multi Collagen Protein supports nail health along with healthy hair, skin, joints and gut. Ancient Nutrition's Hair Growth + Collagen supports nail health. More specifically, it promotes glossier nails, supports nail resiliency and hardness, and promotes nail beauty. In fact, it's been shown to have the potential to lead to 37% glossier nails at 45 days and 62% glossier nails at day 90.

Conclusion

Your nails can say a lot about your health, if you know what to look for.

By watching for changes in nail texture and color and consulting a nail health chart, you can gain insights into nail health and overall health.

With a balanced diet, gentle care and awareness of subtle signs, you can maintain healthy, beautiful nails that reflect your inner wellness.