After forty, nails can gradually change, becoming thinner, slower-growing, ridged, or more likely to split. These changes can be associated with natural aging, including slower cell renewal, hormonal changes, circulation, and differences in nutrient absorption. A balanced diet can help support nail strength and overall appearance as these changes occur.

Protein is an important part of healthy nails because they are largely made of keratin. Foods such as eggs, fish, poultry, dairy products, beans, and lentils provide protein, while biotin-rich foods including egg yolks, nuts, oats, mushrooms, and sweet potatoes can also support nail structure.

Iron helps deliver oxygen to the nail-growing area, while healthy fats such as omega-3s can help maintain flexibility and moisture. Leafy greens, legumes, seeds, moderate amounts of red meat, fatty fish, flaxseeds, chia seeds, and walnuts can all contribute to a balanced diet. Along with adequate hydration, consistent nutrition can support stronger, healthier-looking nails over time.