Liam Carter
Our fingernails can reveal a lot about our health and well-being. They are made up of a protein called keratin, which requires nutrients to produce. A healthy digestive tract is critical for the body to absorb these nutrients. Any deviations from the norm, such as weak or brittle nails, could be subtle signals of underlying health issues, including nutrient deficiencies. For example, a vitamin B12 deficiency can cause nails to become bluish or grey-brown, while a vitamin C deficiency can lead to splinter haemorrhages, which appear as thin red, brown, or blackish lines under the nails. Nutrient deficiencies can also cause nails to become soft, flexible, or concave, indicating a lack of calcium, vitamin D, or iron. In some cases, nail changes may be a result of lifestyle factors or other health conditions.
| Characteristics | Values |
|---|---|
| Spoon nails | Mineral deficiency, specifically copper, zinc, or iron. Also associated with protein deficiency, liver problems, and iron deficiency anaemia. |
| Beau's lines | Deep horizontal grooves that travel from one side of the nail to the other. Indicate low calcium or zinc deficiency. |
| Onychorrhexis | Lengthwise ridges and brittle nails. |
| White spots | Zinc deficiency. |
| Horizontal white lines | Selenium deficiency. |
| Median nail dystrophy | Central groove along the midline of the nail, associated with malnutrition. |
| Dark lines | Under the nail, running vertically down the nail, could be a sign of melanoma. |
| Yellow nails | Frequently associated with a fungal infection. |
| Soft nails | Deficiency of vitamins A and D. |
| Longitudinal melanonychia | Vitamin D deficiency. |
| Washboard nails | Darkened grooves or horizontal ridges caused by repeatedly pushing back the cuticle. |
| Vertical ridges | May be caused by a skin condition like eczema or hypothyroidism. |
| Bluish or grey-brown nails | Vitamin B12 deficiency. |
| Weak or brittle nails | Biotin deficiency. |
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What You'll Learn
Spoon nails indicate a mineral or vitamin deficiency
Spoon nails, medically known as koilonychia, are indented nails that appear scooped in like a spoon. They are a sign of mineral deficiency, specifically copper, zinc, or iron. In addition, spoon nails are associated with protein deficiency.
If you have this condition, the nail will appear concave either horizontally or vertically. Spoon nails can affect the fingernails or toenails. They might also be thin, weak, and brittle.
Iron deficiency anaemia is the most common cause of spoon nails, so your doctor may recommend an iron supplement. If a vitamin deficiency, such as vitamin C, is the cause, they may recommend you take a supplement of that vitamin.
Spoon nails might also be caused by inflammatory skin conditions and genetic disorders. Plummer-Vinson syndrome (PVS) is a rare condition that causes iron deficiency anaemia and web-like tissue in the oesophagus. Hemochromatosis is a genetic disorder that affects iron accumulation. Endocrine disorders, such as an underactive thyroid (hypothyroidism), may also cause spoon nails, slowed nail growth, and brittle nails. Diabetes may cause spoon nails because of nutrient deficiencies or blood vessel damage.
If you think you have spoon nails, it's important to consult a doctor, who can advise on the best course of treatment.
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White spots and lines are linked to zinc and selenium deficiencies
White spots and lines on your nails are very common and usually do not indicate a serious problem. However, they can sometimes be a sign of zinc deficiency, also known as leukonychia. This occurs when there is a lack of zinc in the body, which is integral for various bodily functions like protein production, cell growth and division, DNA synthesis, maintaining immunity, and enzyme reactions.
Zinc deficiency can be difficult to detect, as it is distributed in trace amounts in our cells, making it challenging to obtain a reliable blood test result. However, there are some symptoms that can help identify a zinc deficiency, such as a low sleep duration, a fragile immune system, a low sex drive or mood, weight gain, tooth decay, and frequent breakouts. If you suspect a zinc deficiency, it is recommended to consult a doctor before taking zinc supplements, as they can interfere with the absorption of other minerals and cause adverse side effects in some people.
In addition to zinc deficiency, white spots and lines on your nails can also be caused by other factors, such as nail injuries, allergies, fungal infections, or heavy metal poisoning. These spots are typically not a cause for concern and will usually disappear as your nails continue to grow.
Furthermore, all-white or mostly white nails could be an indication of selenium deficiency, according to the Indian Dermatology Online Journal. Selenium is an essential mineral that can be found in nuts, seeds, seafood, and meats like chicken, turkey, and pork. Including these foods in your diet can help ensure adequate selenium intake.
While nail abnormalities are rarely a cause for serious concern, if you notice persistent white spots or other symptoms, it is recommended to consult a doctor to explore potential underlying causes and rule out more serious issues.
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Soft nails can be caused by vitamin A and D deficiencies
Nail clubbing can also be caused by external factors such as overexposure to moisture or chemicals, including detergents, cleaning fluids, nail treatments, and nail polish. In these cases, it is recommended to avoid chemicals and opt for natural alternatives to give your nails a chance to recover. Additionally, applying lotion after any activity that may dry out your nails can help prevent dryness and brittleness.
Vitamin A plays a crucial role in maintaining healthy skin, hair, and nails. A deficiency in vitamin A can lead to dry, brittle nails, which may be more prone to breaking or cracking. Vitamin D is also essential for nail health, as it supports the absorption of calcium, which contributes to strong and healthy nails. A deficiency in vitamin D can result in soft, fragile nails that are more susceptible to damage.
To address soft nails caused by vitamin A or D deficiencies, it is recommended to include vitamin-rich foods in your diet. For example, vitamin A can be found in orange and yellow fruits and vegetables, dairy products, and liver. Vitamin D can be obtained through exposure to sunlight, as well as consuming fatty fish, egg yolks, and fortified foods like dairy and cereals.
In addition to dietary changes, supplementing with vitamins A and D may be beneficial. However, it is always advisable to consult with a healthcare professional before starting any new supplements to ensure they are safe and appropriate for your individual needs.
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Vertical ridges may be caused by vitamin B deficiency
Our nails can tell us a lot about our health. They can be a map to what's going on inside our bodies. For example, white spots on the nails can indicate a zinc deficiency, while spoon-shaped nails can be a sign of iron or zinc deficiency.
Vertical ridges on the nails can have several causes, including vitamin B deficiency. While they are generally not a cause for concern, vertical ridges may indicate a lack of B vitamins, which are essential for cell growth and overall nail health. Vitamin B-complex vitamins are crucial for promoting cell growth and keeping nails strong and healthy.
Vitamin B-complex includes vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid), and B12. These vitamins play important roles in energy production, metabolism, and maintaining the health of our skin, hair, and nails.
A balanced diet that includes whole foods such as fruits, vegetables, and whole grains can usually provide all the vitamins and minerals our nails need. However, if you suspect a vitamin B deficiency, you can consider taking a multivitamin or specific B-complex supplement. Additionally, biotin and horsetail supplements can help promote nail health.
It is important to note that vertical ridges on the nails can also be a natural part of aging due to decreased cell turnover. They may become more prominent as we age, but as long as they are not accompanied by other symptoms, they are typically not a cause for concern.
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Blueish or grey-brown nails can indicate vitamin B12 deficiency
Vitamin B12 deficiency can also cause nail pigmentation changes, such as bluish or blue-black discoloration with dark longitudinal streaks, and longitudinal and reticulate darkened streaks. These changes are more frequent in patients with dark skin. Additionally, vitamin B12 deficiency can cause the nails to become concave or spoon-shaped, a condition called koilonychia.
To address vitamin B12 deficiency, it is important to include vitamin B12-rich foods in your diet, such as beef, seafood, and dairy products. However, vegans and vegetarians are at higher risk of B12 deficiency since these foods are not part of their diet. In such cases, it is recommended to include fortified foods like breakfast cereals and nutritional yeast. Older adults and people with certain health conditions might also have difficulty absorbing enough vitamin B12. If you suspect a vitamin B12 deficiency, it is always best to consult a healthcare professional for personalized advice and treatment options.
It is important to note that nail changes can also be caused by external factors such as gel manicures, dehydration, and simply getting older. Additionally, certain diseases, food sensitivities, and medications can affect nail health. Therefore, it is always recommended to consult a doctor or dermatologist when noticing any nail changes, especially when accompanied by other symptoms, to determine the root cause and receive appropriate treatment.
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Frequently asked questions
Nutrient deficiencies can cause a variety of changes in the appearance of fingernails, including:
- Color changes, such as bluish or grey-brown pigmentation due to vitamin B12 deficiency.
- Cracks and grooves, which can be indicative of vitamin or mineral deficiencies.
- Spoon-shaped nails, which can indicate iron or protein deficiency.
- Vertical ridges, which can be a sign of vitamin B deficiency or changes associated with aging.
Here are some specific examples of nutrient deficiencies and their potential effects on the nails:
- Iron deficiency: This can lead to concave or spoon-shaped nails, also known as koilonychia, as well as ridges and changes in nail shape.
- Zinc deficiency: This may cause small white spots on the nails, a condition known as leukonychia punctata.
- Vitamin C deficiency: In some cases, this can result in splinter hemorrhages, appearing as thin red, brown, or black lines under the nails.
- Vitamin B deficiency: A lack of vitamin B can cause vertical ridges on the nails, especially B vitamins that promote cell growth.
If you suspect that your nail health is suffering due to nutrient deficiency, there are several steps you can take:
- Evaluate your diet: Ensure you are consuming a balanced diet rich in whole foods, including fruits, vegetables, and whole grains.
- Consider supplements: If necessary, consult a doctor or healthcare professional about taking nutrient supplements to address any specific deficiencies.
- Avoid nail cosmetics: Give your nails a break from polish, manicures, and artificial nails to allow them to breathe and recover.
- Moisturize: Keep your nails moisturized by applying lotion, especially after activities that may dry them out.
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