Pitting of nails: the causes and how to fix it

Key Points

• Pitted nails are linked to a developmental issue of the superficial nail plate. 
• Some pitted nails are normal, but excessive pitting may signal an underlying health issue.
• Supplementing your diet with biotin may give you healthier fingernails.

If you’re someone who enjoys the ritual of a fresh mani or pedi and takes pride in their nails, pitted nails can be bothersome. These dents and grooves can make your nails look a little worse for wear. But have you ever wondered what causes them?  

We teamed up with Registered Clinical Nutritionist, Tris Jarvis to chat about the causes of pitted nails, discuss the link between vitamins and nail health, and explore potential solutions for a smoother nail surface. 

What causes pitted nails? 

Pitted nails occur when there is an issue with the development of the superficial nail plate, a layer of the nail bed primarily composed of keratin, the same protein found in skin and hair. According to Tris, it’s normal to have a few pits in your nails, “but if you notice more than 20 or so pits, it could be linked to an underlying condition like psoriasis or eczema.”

Nail pitting occurs in up to 50% of people with psoriasis. If you notice increased nail pitting and other symptoms of psoriasis — like scaly (sometimes itchy) patches on your skin or shedding — consult a healthcare professional. 

Supplementing your diet with biotin may lead to healthier fingernails

Are pitted nails due to a vitamin deficiency?

Certain nutrients are essential for the development and health of our nails, so it makes sense that nutrient deficiencies may affect them. Evidence links pitted nails and certain vitamin deficiencies, particularly deficiencies in iron, folic acid and biotin — a B vitamin naturally present in some foods and also available as a supplement.

"Studies show that supplementing with biotin may lead to firmer and harder fingernails after 5.5 months of taking 2.5mg of biotin daily,” says Tris. In fact, an impressive 91% of participants reported positive results. So, a biotin supplement may be a good place to start if you’re on a quest for ridge-free nails.

Collagen, known for its role in skin and nail health, has also shown promise in treating pitted nails. In a separate study, participants taking 2.5g of bioactive collagen peptides daily for 24 weeks reported a 12% increase in nail growth and a 64% improvement in brittle nails. 

There is also evidence to support the use of amino acids (L-cysteine, L-arginine, and glutamic acid), vitamins C, E and B6, and minerals zinc, iron and copper to strengthen and smooth fingernails. So, it’s possible that addressing any underlying deficiencies with appropriate supplementation could improve the overall health and appearance of your nails. 

How long does it take to fix pitted nails?

When it comes to addressing pitted nails, patience is key. Nails grow slowly, and the duration it takes to see improvements may vary depending on the severity of the nail pitting. On average, significant changes may take up to six months to become noticeable.

Eggs, lean meat, berries, salmon, oysters and sweet potato contain nutrients that may help support healthy fingernails

What foods are good for nail health?

Nutrition plays an important role in maintaining healthy nails. Several vitamins and minerals are essential for nail development and overall health. To fortify your nails naturally, consider incorporating these foods into your diet:

• Eggs provide approximately 10mcg of biotin per whole egg, a vitamin shown to improve nail growth and reduce breakages. 
• Lean meat is packed with iron and zinc, which can lead to brittle nails if you’re deficient. 
• Berries are a great source of vitamin C, which is essential for collagen production, and helps strengthen nails.
• Salmon provides omega-3s, which may be beneficial for managing inflammatory skin conditions, including psoriasis, which we know may cause pitted nails.
• Oysters are high in zinc, which is essential for cell division and protein synthesis to repair the body. Dry or brittle nails may be a sign of zinc deficiency.
• Sweet potato provides beta-carotene, the precursor to vitamin A. Vitamin A is essential for the formation of epithelial cells in the body including the nail bed. 

Support is at your fingertips

Pitted nails can be a frustrating issue, but it may signal underlying deficiencies or health conditions. If you're experiencing persistent or severe nail pitting, schedule a chat with a healthcare professional or dermatologist. 

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Tris Alexandra Jarvis is a Registered Clinical Nutritionist with a special interest in women's health, hormones and fertility. She utilises functional testing, and combines evidence-based, holistic and practical nutrition strategies to help people transform their health and thrive.

Reviewed by the Healthylife health experts November 2023.