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Protein Boost: Add 1 scoop of collagen peptides or plant-based protein powder.
Berry Antioxidant Blend: Swap spinach with kale and add ½ cup mixed berries.
Nut-Free Option: Use sunflower seed butter instead of almond butter and oat milk instead of almond milk.
FAQ:
Q: What causes vertical ridges on nails besides aging?
A: Nutritional deficiencies (especially B12, iron, or magnesium), dehydration, thyroid imbalances, or trauma to the nail matrix can contribute to ridges.
Q: Can I eliminate nail ridges completely?
A: While natural aging ridges may not disappear entirely, improving diet, hydration, and addressing deficiencies can significantly reduce their appearance.
Q: How long before I see improvement?
A: Nail growth takes time. With consistent intake of nail-supporting nutrients, noticeable changes typically occur in 4–6 weeks.
Q: Should I be worried about vertical ridges?
A: Not usually. If accompanied by color changes, pain, or nail separation, consult a healthcare provider to rule out systemic conditions.
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