Biotin is one of the most well-known nutrients for nail health. Studies suggest that biotin supplementation may improve brittle nails, but many people can get enough from food alone.

Good dietary sources of biotin include:

• Eggs (fully cooked)
• Almonds and walnuts
• Sweet potatoes
• Spinach
• Salmon

Biotin supports keratin structure, helping nails grow thicker and less prone to ridging caused by fragility.

3. Iron: Preventing Weak or Grooved Nails

Iron deficiency can lead to thin nails and, in more severe cases, spoon-shaped nails (koilonychia). While vertical ridges alone don’t automatically mean iron deficiency, persistent weakness or fatigue alongside nail changes may be worth discussing with a healthcare provider.

Iron-rich foods include:

• Lean red meat
• Chicken thighs
• Lentils
• Chickpeas
• Pumpkin seeds
• Dark leafy greens
• Pair plant-based iron sources with vitamin C–rich foods like citrus fruits or bell peppers to improve absorption.

4. Zinc: Supporting Growth and Repair

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