Outside of the doctor’s office, maintaining a well-rounded diet is key (for anything, not just nail health). Ensuring your diet is rich in fruits, vegetables, and proteins will help support nail growth (these foods contain nutrients needed for nail growth, like amino acids, vitamin C, magnesium, vitamin D, vitamin A, and vitamin B6, among others, explains Dr. Patel).

Before your big trip to the supplement aisle at the pharmacy, make sure to consult your physician: “Over-supplemenation can also lead to nail growth problems, so routine supplementation in otherwise healthy people with a balanced diet is not recommended,” warns Patel.

Clean up those cuticles

Maintaining your cuticles and the surrounding skin doesn’t just look nice—it also can keep your nails safe and help their growth rate, believe it or not. But why? “Your cuticles protect the nail matrix, the area where new nail cells are formed,” says Dr. Patel. “If your cuticles are damaged (from picking or cutting), the matrix can become inflamed or infected, slowing nail growth or leading to abnormalities.”

Not to sound too scary, but once those stem cells are damaged or destroyed, normal nail growth may no longer be possible, says Dr. Castilla. Nail infections (which cuticles protect against) can also damage the stem cells and prevent future healthy nail growth, she adds. So it’s safe to say we should definitely skip the nail biting and cuticle picking (I know, it can be such a hard habit to break) and focus instead on hydration.

But how to moisturize your cuticles and nail plate? “I sound like a broken record when talking to my clients encouraging them to apply cuticle oil excessively,” says Stone. Toss one in your bag, car, desk drawer, or wherever it makes it easy to remember to reapply throughout the day.

Sip some milk

Sure, new alternatives to dairy milk are popping up all the time lately (pistachio milk, anyone?). But sometimes an oldie can really be a goodie. So ordering a latte with whole milk may not sound as sexy as your go-to oat milk latte, but don’t be afraid to lean in. “Milk is packed with calcium, protein, and vitamin D—all essential nutrients for strong, healthy nails,” says Dr. Patel. “Calcium contributes to nail hardness and strength, while protein helps build keratin.”

If you’re allergic or lactose intolerant, finding nondairy alternatives with calcium and vitamin D can still help support overall nail health too.

Grab a nail strengthener

Getting strong nails isn’t just about internal factors (though experts will admit that’s a huge part of it). Using products will also do the trick. Nail hardeners, cuticle moisturizers, base coats, and protective polish are all nail treatments that are easy to use and even can be formulated to treat specific issues, such as repairing brittle nails from UV gel damage, improving the nails’ surface and texture, and more. “Keeping a protective layer of polish can really help the strength of the nail more than you’d think,” says Stone. “A little barrier can act as a shield throughout the day, and your nails will have grown out before you know it.”

File your nails

Keep a nail file on hand in case of emergencies. Though filing your nails won’t directly cause faster growth, being able to take care of any little snags before they become disastrous (a.k.a., your nail breaks) will absolutely help. “It’s the same as getting regular haircuts,” says Stone. “Haircuts prevent split ends traveling up your strands, which creates breakage, and a snag leads to broken nails.” Smooth out the edges of your nails regularly—don’t wait until your next nail appointment, she recommends. A little bit of consistent nail care will go a long way (even wearing gloves when you’re washing dishes or using cleaning products makes a difference, as “too much water or exposure to harsh chemicals can weaken the nail plate, leading to increased breakage,” says Dr. Castilla).

Consider a biotin supplement

Biotin supplements are super popular but can be controversial (biotin may interfere with lab tests), but if you’re down to try anything and, more importantly, your doctor is okay with it, then it’s worth considering. It may “improve nail hardness and thickness but not necessarily speed of nail growth,” says Castilla, who adds that if it does work, it will require at least two months of consistent use to see the potential benefits. “In the studies that showed change, nail brittleness recurred a few weeks after biotin supplementation was stopped,” she adds.