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
Continued on next page//
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