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Nail Health Chart: What Your Nails Say About Your Wellness
October 16, 2025
Your fingernails do more than just look good with a fresh coat of polish; they reflect the state of your overall health. Changes in nail color, shape and texture can signal nutrient deficiencies, systemic health issues or environmental stress. By understanding the signs and referencing a comprehensive nail health chart, you can spot red flags early and support your nail health naturally.
In this detailed guide, we’ll break down what different nail changes might mean, how to interpret an iron deficiency nail health chart and how the presence or absence of lunulae (half moons) connects to well-being. We’ll also share holistic strategies to help restore strong, vibrant nails from the inside out.
Common nail texture issues
Alterations in nail texture can be subtle but revealing. Whether you notice flaking, pitting or clubbing, here’s what your nails could be telling you:
1. Vertical ridges
Thin lines running from the base of the nail to the tip are often considered a normal part of aging, but when they become more pronounced, they may signal iron deficiency or a lack of vitamin B12. This could affect how well oxygen is delivered to your tissues, including the nail bed.
Natural support: Incorporate more iron-rich foods like spinach, quinoa, and red meat along with B12 sources like eggs, dairy and fortified nutritional yeast.
2. Horizontal ridges (Beau’s lines)
Deep, horizontal grooves may appear after illness, trauma or malnutrition. These deep, groove-like indentations stretch horizontally across the nail and often appear after physical stress, such as surgery or high fever. They represent a temporary halt in nail growth.
Natural support: Prioritize recovery with rest, and include zinc-rich foods such as lentils, hemp seeds and pumpkin seeds in your diet to support tissue repair.
3. Peeling nails
When the nail plate peels away in layers, it may indicate external trauma like frequent hand-washing or internal imbalances such as low biotin levels. Constant exposure to water, soap or harsh chemicals, like acetone, also contributes.
Natural support: Moisturize regularly with jojoba oil or shea butter, and eat more biotin-dense foods, like sweet potatoes, sunflower seeds, almonds, oats and eggs.
4. Soft or weak nails
Nails that bend easily or feel flimsy may lack sufficient structural proteins, like keratin, which rely on dietary protein and certain vitamins, including B vitamins.
Natural support: Consume more lean proteins (like poultry, beans, quinoa, lean fish or tofu), and supplement with B vitamins and vitamin A for improved keratin production.
5. Pitted nails
These small, pinprick-like dents on the nail surface can point to psoriasis, alopecia areata or other autoimmune diseases. Nail pitting usually reflects inflammation in the nail matrix and looks like tiny depressions or dimples.
Natural support: Adopt an anti-inflammatory diet rich in omega-3s (chia seeds, walnuts, wild salmon, flaxseeds or fish oil), and reduce stress through mindfulness or gentle exercise.
6. Split nails
Nails that split easily may result from overexposure to moisture or imbalanced thyroid hormones. Also known as onychoschizia, splitting occurs when nails become too dry or are damaged from repetitive trauma or exposure. It may also be linked to hypothyroidism.
Natural support: Massage vitamin E oil or castor oil into the nails, and avoid soaking hands for long periods. Apply castor oil to the nails nightly, wear gloves during chores and evaluate thyroid health if other symptoms are present.
7. Brittle nails
When nails crack or break with minimal pressure, this can stem from chronic dehydration, iron deficiency, aging, or cumulative damage from polish and remover.
Natural support: Drink at least half your body weight in ounces of water daily, massage nails with coconut oil, and include iron-rich foods like lentils, tofu and blackstrap molasses in your meals.
8. Clubbing
Bulbous fingertips with curved nails may suggest chronic respiratory or cardiovascular issues. A bulbous, rounded nail shape that curves downward around the fingertip may point to low oxygen levels in the blood. It’s commonly associated with chronic heart or lung diseases.
Natural support: While clubbing needs medical evaluation, enhancing circulation with gentle aerobic activity and increasing leafy green intake may help support cardiovascular function.
9. Fungal spots
A cloudy, white or yellowish discoloration under the nail may be the first sign of fungal infection (onychomycosis). Over time, the nail may thicken or crumble.
Natural support: Apply diluted tea tree oil or oregano oil daily, avoid damp environments, and wear breathable socks and shoes to prevent moisture buildup. You want to keep nails dry and short.
10. Blood under the nail
Often resulting from injury, this appears as a dark red, purple or black spot and may be painful if pressure builds. A dark spot from trauma can look like a bruise or dark red discoloration.
Natural support: For small injuries, use cold compresses and rest. Use cold compresses right after injury, rest the hand and elevate the area.
For large or painful hematomas, seek professional care to relieve pressure. Also see a doctor if the area becomes painful or spreads.
11. Spoon nails
Also known as koilonychia, spoon nails are characterized by nails that curve upward at the edges, forming a concave or scooped shape. This condition is often associated with iron deficiency, certain autoimmune conditions or systemic illness.
Natural support: Boost iron intake with foods like grass-fed beef, lentils and pumpkin seeds. Combine with vitamin C (from citrus or bell peppers) to improve absorption, and ensure adequate B vitamin levels.
12. Terry’s nails
In Terry’s nails, the proximal (near the cuticle) portion of the nail appears whitish or pale, while a narrow distal band (toward the tip) remains darker. This pattern can reflect liver disease, heart failure, kidney disease or diabetes.
Natural support: Focus on liver-supportive foods like cruciferous vegetables, turmeric and garlic. Stay well hydrated, and reduce alcohol, processed foods and added sugars.
13. Separated nails
Also called onycholysis, this occurs when the nail plate lifts or detaches from the nail bed at the tip or sides. It may be due to trauma, infection, thyroid disease, psoriasis or excessive moisture. The gap may appear translucent or whitish.
Natural support: Keep nails trimmed and dry, avoid adhesives or harsh polishes, and strengthen connective tissue with collagen peptides and vitamin C.
14. Ram’s horn
Also known as onychogryphosis, ram’s horn nails are overly thickened, curved and claw-like. This extreme curvature and thickening can result from chronic neglect, trauma or vascular/neurological conditions.
Natural support: Regularly trim and file nails, soak in warm water to soften, and improve circulation through regular movement, massage and a diet rich in omega-3 fatty acids.
15. Rough nails
Nails with a coarse or sandpapery surface, often uneven or irregular rather than smooth, can indicate nutritional deficiencies, skin conditions (like eczema or psoriasis) or repeated abrasion/trauma.
Natural support: Moisturize nails daily, use a gentle buffer instead of filing aggressively, and consume zinc- and biotin-rich foods like eggs, pumpkin seeds and avocados.
16. Washboard nails
Washboard nails (also known as striate nails) show very fine, regular, transverse ridges across the nail plate, similar to a washboard surface. They may be the result of mild trauma, nutritional deficiency or cyclical changes in growth rate.
Natural support: Support regrowth with adequate protein, B vitamins and minerals like zinc. Massage nails with castor oil or vitamin E to stimulate circulation and smooth texture over time.
Nail color variations
The color of your nails can reflect more than just external stains or polish effects. It can indicate how well your body is oxygenated, nourished and functioning internally.
Your nail color can offer additional insight into your internal health. Here are the top changes to watch:
1. White spots
These tiny, chalky dots are usually caused by trauma (like bumping the nail matrix) but can also result from a mild zinc deficiency, especially when recurring.
Natural support: Support recovery with zinc-rich foods like pumpkin seeds, chickpeas, oysters, cashews and whole grains.
2. Yellow nails
Nails turning yellow may be stained from smoking or nail polish, but persistent discoloration may suggest a fungal infection or chronic respiratory illness.
Natural support: Pause polish use; soak nails in a tea tree oil solution; and add garlic, onions and probiotics to your diet for immune and antifungal support.
3. Bluish or purple nails
A bluish tint can indicate poor circulation or reduced oxygen levels in the blood, often linked to Raynaud’s phenomenon or lung conditions.
Natural support: Support vascular health with foods that promote nitric oxide (beets, spinach, pomegranate), and increase movement through daily walking or stretching.
4. Pale nails
Very pale nails may reflect anemia, poor nutrient absorption, undernourishment or liver stress. A lack of redness under the nail bed also indicates reduced blood flow.
Natural support: Boost iron and B12 intake. Combine iron-rich foods (red meat, legumes, spirulina) with vitamin C sources like bell peppers to enhance absorption, and evaluate for possible liver support needs (milk thistle, dandelion root).
5. Dark streaks or spots
Thin vertical brown or black lines, especially on one nail, should be examined closely. Trauma from injury can cause bruising, but sudden appearance or spreading lines may signal melanoma.
Natural support: If caused by trauma, let the nail grow out. Seek medical advice for new or spreading lines.
While traumatic bruises can heal over time, unusual pigmentation requires dermatological assessment. Avoid trauma, and wear gloves when active.
6. Missing half moons (lunulae)
The absence of visible lunulae at the nail base may be associated with low energy, poor circulation or thyroid imbalance. Kidney disease has also been associated with missing lunula.
Lunulae are the pale, crescent-shaped marks at the base of the nail. Their absence may suggest low metabolism, circulation issues or thyroid dysfunction.
Natural support: Include selenium-rich foods (Brazil nuts, sunflower seeds), iodine (from seaweed), iron and protein to support circulation and thyroid function. Address chronic fatigue with gentle detox and nutrient repletion.
Nail health chart
The following vitamin deficiency nail health chart combines texture and color changes to help you decode your nail symptoms and take action:
| Nail Sign / Texture | Possible Cause(s) | Natural Support / Remedies | When to Seek Help |
|---|---|---|---|
| Vertical ridges | Aging, iron or vitamin B12 deficiency | Eat leafy greens, grass-fed beef, eggs, and nutritional yeast; stay hydrated | If ridges deepen suddenly or appear on all nails |
| Horizontal ridges (Beau’s lines) | Illness, severe stress, zinc deficiency, trauma | Rest, eat zinc-rich foods like pumpkin seeds and lentils | If ridges appear after no clear cause or persist for months |
| White spots | Minor trauma, zinc deficiency | Include chickpeas, cashews, and sesame seeds for zinc | If spots appear widely or frequently return |
| Yellow nails | Fungal infection, psoriasis, respiratory issues | Apply diluted tea tree oil, avoid polish, eat probiotic foods | If nails thicken, develop odor, or separate from the nail bed |
| Blue or purple nails | Poor circulation, low oxygen levels | Support circulation with exercise, iron-rich foods, and leafy greens | If discoloration is persistent or accompanied by fatigue or breathing issues |
| Pale nails | Anemia, liver stress, malnutrition | Eat iron-rich foods (spinach, lentils), pair with vitamin C | If fatigue, dizziness, or shortness of breath also occur |
| Pitting | Psoriasis, autoimmune disorders | Follow an anti-inflammatory diet (omega-3s, turmeric, leafy greens) | If pits deepen or nails thicken and discolor |
| Soft or weak nails | Protein, B vitamin, or collagen deficiency | Increase protein and collagen intake, apply vitamin E oil | If nails remain weak despite dietary improvements |
| Peeling nails | Frequent water exposure, biotin deficiency | Wear gloves, eat biotin-rich foods (eggs, almonds, salmon) | If peeling continues despite protective measures |
| Brittle nails | Dehydration, thyroid imbalance, aging | Stay hydrated, limit polish remover, add silica-rich foods like oats and cucumbers | If nails frequently crack or split |
| Split nails (onychoschizia) | Trauma, overhydration, thyroid imbalance, nutrient deficiency | Moisturize nails with jojoba or almond oil; eat selenium-rich foods like Brazil nuts | If splitting worsens or involves multiple nails |
| Clubbing | Chronic lung or heart conditions | Eat antioxidant-rich foods (berries, leafy greens), support oxygenation with movement | Seek medical evaluation promptly |
| Fungal spots | Onychomycosis (fungal infection) | Apply diluted tea tree or oregano oil; keep nails clean and dry | If pain, odor, or thickening occurs |
| Blood under nail | Trauma or injury | Apply ice, elevate, protect the area | If painful, swollen, or covers more than 50% of nail |
| Dark streaks or spots | Melanin changes, trauma, melanoma (rare), medication side effects | Protect nails, monitor for changes, avoid harsh chemicals | If streaks are dark, uneven, widening, or new—see a dermatologist |
| No visible lunulae (half-moons) | Circulatory or thyroid issues, protein deficiency | Eat iron-, selenium-, and protein-rich foods; manage thyroid health | If accompanied by fatigue or cold hands/feet |
| Spoon nails (koilonychia) | Iron deficiency, autoimmune disorders | Boost iron intake (grass-fed beef, pumpkin seeds) and vitamin C | If nails are concave, thin, or brittle |
| Terry’s nails | Liver disease, heart failure, diabetes, kidney issues | Support liver health with cruciferous vegetables, turmeric, garlic | If nails become mostly white with a darker band |
| Separated nails (onycholysis) | Trauma, infection, psoriasis, thyroid imbalance | Keep nails dry, use collagen and vitamin C, avoid adhesives | If detachment worsens or infection appears |
| Ram’s horn nails (onychogryphosis) | Chronic neglect, trauma, vascular issues | Soak and trim regularly, improve circulation, maintain nail care | If nails are thick, painful, or impair daily use |
| Rough nails | Nutritional gaps, eczema, frequent abrasion | Moisturize, avoid over-buffing, eat zinc- and biotin-rich foods | If nails remain coarse despite care |
| Washboard nails (striate nails) | Mild trauma, fluctuating growth rate, nutritional deficiency | Support with B vitamins, zinc, and gentle nail massage | If ridges deepen, spread, or worsen over time |
This chart also works as an iron deficiency nail health chart, vitamin deficiency nail health chart and lunula nail health chart to help you explore nutrient-related and systemic clues hiding in your nails.
How to improve nail health
Want stronger, healthier nails? Here are 10 effective ways to naturally boost nail health:
- Eat nutrient-dense foods: Focus on whole foods rich in biotin, zinc, iron, protein and antioxidants.
- Hydrate daily: Dehydration is a leading cause of brittle nails.
- Protect your hands: Wear gloves when using cleaning products or soaking in water.
- Avoid harsh chemicals: Ditch acetone-based nail polish removers and artificial hardeners.
- Use natural oils: Moisturize nails and cuticles with jojoba, vitamin E or coconut oil.
- Stop biting and picking: This can damage the nail bed and invite infection.
- Supplement with biotin: Biotin has been shown to improve brittle nails in some cases.
- Let nails breathe: Give your nails polish-free days to recover.
- Add collagen to your routine: Collagen peptides or bone broth may support nail growth and resilience.
- Move more for circulation: Light exercise enhances blood flow and nutrient delivery to nail beds.
Frequently asked questions
What fingernails indicate health problems?
Fingernails that are excessively brittle, deeply ridged (vertical or horizontal), discolored (white, yellow, blue, pale, dark streaks), clubbed (bulbous fingertips), or with pitting, splitting or separation can all be red flags. These changes may reflect nutritional deficiencies, systemic disease (e.g., liver, kidney, lung, heart), autoimmune conditions or circulatory/oxygenation issues. In the context of a nail health chart, such deviations often warrant further evaluation.
What do heart failure nails look like?
In cases of heart failure or other cardiovascular compromise, nails may show clubbing (bulbous, rounded fingertips with downward-curving nails) or a bluish discoloration due to reduced oxygenation. The curvature and swelling of the fingertip may be evident, and nails may appear unusually convex.
What do unhealthy nails look like?
Unhealthy nails often display one or more of the following signs:
- Discoloration (pale, white, yellow, blue, dark streaks)
- Ridges (horizontal or vertical)
- Pitting or indentations
- Brittleness, splitting, peeling
- Clubbing or curvature abnormalities
- Nail plate separation from the nail bed
- Texture anomalies (rough, spooned, Terry’s, etc.)
These features, when persistent, may reflect underlying systemic or nutritional issues.
What do liver failure nails look like?
Liver dysfunction can manifest in nails as very pale nails (due to reduced blood perfusion or anemia), Terry’s nails (a whitened proximal half with a darker distal band) or spoon nails in chronic cases. Nails may also lose their lunulae (half moons) or appear uniformly pale, as the liver’s impaired metabolic and circulatory effects alter the nail bed’s appearance.
What do iron deficiency nails look like?
In iron deficiency (anemia), nails may exhibit paleness (less pinkness underneath), vertical ridging, brittleness, spoon nails (koilonychia: concave, scoop-shaped nails) or slow growth. The nail health chart often flags pale nails and prominent ridges in conjunction with iron deficiency.
What do vitamin B12 deficiency nails look like?
Vitamin B12 deficiency can contribute to vertical ridges (pronounced or darkened), pallor of the nail plate, and brittle or weak nails. In some cases, horizontal lines or slower growth may also be seen. Because B12 affects red blood cell production and nerve health, nails may reflect reduced oxygen delivery and tissue repair capacity.
Conclusion
- Your nails can act like early warning indicators for your body.
- Whether you’re noticing ridges, yellowing or missing half moons, paying attention to these subtle signals can help you address hidden nutrient deficiencies or health issues.
- Use a reliable nail health chart, especially if you’re researching an iron deficiency nail health chart or trying to understand your lunula nail health chart, to interpret the signs accurately.
- By nourishing your body from the inside out and practicing mindful nail care, you can achieve strong, beautiful nails that reflect optimal health.
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