Are Nails A Mirror To Your Health? Expert Suggests 7 Ways They Indicate You're Lacking Essential Nutrients

We often pay attention to our skin and hair, but forget about our nails. The truth is, your nails can say a lot about your health. Small changes in their colour, shape, or texture might be your body’s way of telling you that it’s missing some important nutrients.

Signs Of Nutrient Deficiency In Nails: When it comes to health, our nails can reveal a lot more than we think. From ridges to discolouration, these tiny details could be subtle signs of a nutrient deficiency. According to Dr Chandni Jain Gupta, Head Dermatologist at Elantis Healthcare, New Delhi, “Our nails are like mini health monitors. Subtle changes in their texture, strength, or colour could be early indicators of vitamin or mineral deficiencies.” If you've noticed changes in your nails lately, here are some common signs that could point to a nutritional deficiency:

Top 7 Nutrient Deficiency Signs On Your Nails

Here are 7 nail-related signs that might suggest you’re lacking essential nutrients:

1. Brittle or Cracked Nails – Possible Biotin Deficiency

“Biotin, a B vitamin, is an essential nutrient that is naturally present in some foods and available as a dietary supplement”, states the National Institutes of Health (NIH). A deficiency may lead to weak, splitting, or peeling nails. Dr Chandni Jain Gupta recommends including biotin-rich foods like eggs, nuts, and whole grains in your diet or consider supplements after consulting a doctor.

2. Spoon-Shaped Nails (Koilonychia) – Iron Deficiency

If your nails curve upward at the edges and resemble a spoon, it could be a sign of iron deficiency anemia. According to the National Institutes of Health, “Iron deficiency anemia is the most common cause of anemia worldwide, which results in microcytic and hypochromic red cells on the peripheral smear.” Iron is vital for oxygen transport in the blood, and a lack of it can affect nail growth and shape.

3. Pale or White Nails – Lack of Iron, B12, or Folate

Dr Chandni Jain Gupta says, “Pale nails can point to anemia, often caused by a deficiency in iron, vitamin B12, or folate. These nutrients are crucial for red blood cell production and circulation.”

4. White Spots – Zinc Deficiency

Tiny white spots (leukonychia) on your nails may be a sign of zinc deficiency. Zinc is essential for cell growth and repair, and a lack of it could impact the nail matrix. It’s also possible these white marks come from minor trauma to the nail, so you're advised to keep a check.

5. Vertical Ridges – Low Magnesium or Vitamin B12

Fine vertical lines running from the cuticle to the tip of the nail can be quite normal with ageing. However, pronounced ridges may also indicate iron deficiency (anaemia) or even magnesium deficiency. Iron is crucial for healthy red blood cells, which deliver oxygen throughout the body including to your nail beds.

6. Yellowing Nails – Vitamin E or Zinc Deficiency

“Yellow nails may develop due to a lack of vitamin E or zinc, which help fight oxidative stress and inflammation. Chronic yellowing may also indicate underlying fungal infections or other systemic health issues”, explains Dr Chandni Jain Gupta

7. Slow Nail Growth – Deficiency in Multiple Vitamins (B-complex, C, D)

If you’ve noticed your nails growing slower than usual, it could be down to your body missing a few key nutrients. Vitamin C helps your body make collagen, which keeps your nails strong. Vitamin D helps you absorb calcium, and B-complex vitamins support healthy nail growth overall. A lack of any of these can slow things down.

Note: If you notice persistent changes in your nail colour, texture, or strength, consult your doctor soon. By keeping your nails in check, you’re not just pampering your hands, but also taking care of your health.

PC:Herzindagi