As we get older, our bodies go through a variety of changes—some obvious, others more subtle. One often overlooked area that can reflect these changes is our fingernails. If you’ve noticed vertical ridges running from the cuticle to the tip of your nails, especially after turning 40, you’re not alone. These lines, also known as longitudinal striations, are incredibly common and typically harmless. While they may cause cosmetic concern for some, they are mostly just a normal sign of aging and often require no medical treatment. However, your nails can sometimes reveal more than just age—they can offer insight into your overall health and nutritional status.

So, why do vertical ridges show up more prominently as we age? The main reason has to do with a slowdown in keratin production. Keratin is a structural protein found in your hair, skin, and nails. As we age, our bodies naturally become less efficient at producing this protein. The result? A rougher, less smooth nail surface that begins to show ridging. Along with reduced keratin production, aging also decreases the moisture content in our skin and nails. When nails become dry and dehydrated, they’re more prone to becoming brittle and developing ridges. Regular exposure to water, soaps, and cleaning products can worsen this dehydration, making those vertical lines even more visible over time.

There’s also the issue of nutrient absorption. As we age, our bodies may not absorb essential vitamins and minerals as effectively, which can impact nail health. Deficiencies in certain nutrients are linked to changes in nail texture and strength. Key nutrients that support healthy nails include:

• Biotin (Vitamin B7): This B-vitamin plays a vital role in strengthening keratin, which in turn supports nail growth and resilience.

• Iron: Crucial for transporting oxygen to cells, including those that build nail tissue. A lack of iron can result in thin, brittle nails.

• Magnesium: Helps in healthy cell regeneration, supporting the overall strength of your nails.

• Zinc: Important for tissue repair and maintaining the growth cycle of your nails.

If your diet lacks these nutrients, or if your body has trouble absorbing them efficiently, you may notice changes like thinning nails, increased brittleness, or more prominent ridges. Fortunately, these effects can often be improved with dietary adjustments or supplementation under a doctor’s supervision.

Although vertical ridges are usually benign, there are instances where nail changes should be evaluated by a medical professional. It’s wise to see a doctor or dermatologist if you notice any of the following alongside vertical ridges:

• Discoloration, such as yellow, brown, or bluish hues

• Thickening or splitting of the nails

• Pain, swelling, or redness around the nail

• Sudden or rapid changes in nail shape or texture

These symptoms could be linked to more serious health conditions, including thyroid disorders, circulatory issues, autoimmune diseases like rheumatoid arthritis, or even fungal or systemic infections. In these cases, early evaluation and treatment can make a big difference.

The good news is that there are simple and effective ways to care for your nails as you age. With a bit of daily attention, you can support nail health and reduce the visibility of those ridges. Here are some easy steps you can take:

• Stay hydrated: Drinking enough water is one of the most basic but important things you can do for overall nail health. Additionally, apply a moisturizing hand cream or cuticle oil regularly to lock in hydration.

• Eat a balanced, nutrient-rich diet: Incorporate a variety of whole foods packed with protein, healthy fats, and essential vitamins and minerals. Foods like eggs, nuts, seeds, leafy greens, and lean meats can support strong nails.

• Protect your hands: When doing household chores like washing dishes or using cleaning products, wear gloves to reduce exposure to harsh chemicals and excessive moisture loss.

• Be gentle with your nails: Avoid aggressive filing, buffing, or the use of hard metal tools. Trim your nails straight across and use a soft nail file to smooth the edges.

• Consider supplements: If you have a confirmed deficiency or your doctor recommends it, biotin supplements can support stronger nails over time.

• Skip harsh nail products: Nail polish removers that contain acetone can strip your nails of moisture, worsening ridges and brittleness. Opt for acetone-free formulas and give your nails a break between manicures.

In the end, while vertical ridges may be one more sign that time is passing, they are usually nothing to stress over. Most of the time, they’re just a normal part of getting older and don’t signal anything serious. Still, since your nails can sometimes offer clues about your broader health, it’s always smart to pay attention to sudden or dramatic changes.

Aging doesn’t mean giving up on healthy, attractive nails. With some awareness, preventative care, and attention to your diet and hydration, your hands and nails can stay strong and beautiful well into your later years.