Magnesium

Magnesium is a mineral that is involved in over 300 bodily activities, including protein synthesis, which is essential for nail development. Vertical ridges in your nails might indicate magnesium insufficiency. Despite the fact that this mineral is widely available, the World Health Organization (WHO) claims that fewer than 60% of the US population eats the necessary quantity.

The RDA is 400-420 mg for men and 310-320 mg for women per day. Whole grains, particularly whole wheat, are high in magnesium. Dark green leafy vegetables, quinoa, almonds, cashews, peanuts, edamame, and black beans are other excellent sources.