You can also get calcium these days from orange juice if you pick the correct bottle. That’s how I get it into my kids, who are both lactose intolerant.
And actually, the most likely cause of vertical ridges according to MayoClinic.com, is heredity – does anyone else in your family have these ridges?
Another cause of vertical ridges is the use of strong solvents in the workplace or the home, including household cleaning solutions. Nail polish and polish remover also fall into this category. In addition, I find that when I am not getting enough thyroid hormone my nails become very brittle.
This site has good photos and explanations of nail disorders. It suggests re-hydrating the nail plate layers with a good quality cuticle and nail oil that contains Jojoba and Vitamin E, and wearing gloves when washing dishes or using cleaning solutions.
Characteristics of your nails that are of concern include yellow nails (often a sign of respiratory disease), pitted nails (signs of psoriasis, chronic dermatitis of your fingers, or alopecia areata, an autoimmune disease that causes hair loss), “clubbed” nails (results from low oxygen levels in your blood), “spoon” nails (may be a sign of iron deficiency anemia), nails with a dark band across them (possibly due to aging, congestive heart failure, diabetes, liver disease, or malnutrition), indentations that run across your nails (growth at the area under your cuticle is interrupted by injury or severe illness, including uncontrolled diabetes, circulatory diseases, such as peripheral artery disease, a high fever, caused by pneumonia, scarlet fever, mumps or measles, or malnutrition), nails becoming loose or separated from the nail bed (due to injury or infection, thyroid disease, drug reactions, reactions to nail hardeners or acrylic nails. or psoriasis).
In any case, it is always a good idea to make sure you are getting enough calcium and vitamins, and moisturizing your hands, including your nails and cuticles, is a good habit to develop.