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10 Tips for Nail Health, Including for Texture

By Joe Boland

July 8, 2025

Healthy nails are more than a cosmetic concern; they’re a window into your overall wellness. 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 occur. 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.

Natural fix: Add more leafy greens, eggs and vitamin B12-rich foods, or consider a B-complex supplement.

Horizontal ridges (Beau’s lines)

Horizontal ridges can also be triggered by nutritional stress, trauma to the nail or zinc deficiency.

Natural fix: Support recovery with zinc-rich foods (i.e., pumpkin seeds, lentils) and a whole-food multivitamin.

Peeling or flaking nails

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

Natural fix: 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.

Natural fix: Eat more protein (lentils, fish, quinoa), and supplement with biotin or silica if needed.

Split nails (onychoschizia)

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

Natural fix: 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.

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

Spot of fungus

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

Natural fix: 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.

Natural fix: 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.

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

Yellow nails

Yellowing is frequently caused by excessive use of nail polish.

Natural fix: Soak nails in diluted tea tree oil..

Blue or purple nails

This coloring may suggest poor circulation.

Natural fix: 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 lower iron levels.

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

Lack of half moons (lunulae)

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

Natural fix: Consume 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. Eat a nutrient-rich diet

Prioritize biotin (eggs, almonds), iron (leafy greens, lentils), protein (beans, fish) and zinc (pumpkin seeds, chickpeas).

2. Stay hydrated

Brittle, dry nails often result from dehydration.

3. Limit exposure to water and chemicals

Wear gloves when doing dishes or cleaning.

4. Use nail-friendly products

Avoid acetone-based polish removers and harsh nail hardeners.

5. Moisturize your nails and cuticles

Use natural oils like jojoba or vitamin E oil.

6. Avoid biting nails or picking cuticles

This can introduce bacteria and cause infections.

7. Take a biotin supplement (if needed)

Some research shows biotin may strengthen nails in people with brittle nails.

8. Give your nails a break

Limit back-to-back use of polish and acrylics to let nails breathe and recover.

9. Add collagen to your routine

Collagen may help improve nail strength, growth rate and reduce breakage over time.

10. Get regular movement and circulation

Physical activity helps deliver oxygen and nutrients to your nail beds, supporting healthier growth.

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, 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.