Best Foods That Promote & Help Beard Growth | (Complete Guide) (2023)

Everyone's looking for the magic product that will make their beards thicker and fuller.

If you ask me, there isn't such a product, BUT there are things you can do to help promote your beard growth.

One such example is nutrition.

What if I told you that there are certain foods that can promote facial hair growth?

Hair growth, particularly facial hair is controlled by dihydrotestosterone (say that five times fast). We simply refer to it as DHT. You have to be careful when it comes to DHT though, as too much inactive DHT will actually attack the hair follicles on your head and result in male pattern baldness.

So how do you regulate DHT to promote beard growth but keep your luscious locks on top of your head, too? Diet.

Facial hair relies almost solely on DHT, which is a byproduct of testosterone. If you have lower testosterone, you don’t produce enough DHT to regulate hair growth properly. However, if you increase production of DHT without vitamin and minerals to regulate the flow and removal of DHT, you can suffer hair loss.

There are products available in pill form that say they are pure DHT or, can increase your DHT production. While their claims may or may not be true, unless you also have the correct amounts of essential vitamins and minerals to force the DHT through the hair follicles and out of your body, it will do more harm than good.

Biotin is the leading vitamin that removes DHT from our bodies. Without biotin, we would all be hairless in a matter of years. You also need to have proper, natural thyroid production.

Testosterone and the byproduct DHT are naturally occurring hormones in our bodies. The thyroid helps regulate the amount of testosterone released into the body as well as the production of DHT from the testosterone.

Along with those, you also need to decrease the sex hormone binding globulin (SHBG). SHBG is a binding agent that basically makes DHT and testosterone inactive.

Lastly, you should make sure you have enough micro-nutrients with a high fatty-acid ratio. This means they are high in saturated and monosaturated fats and low in polyunsaturated fats.

Eggs are quite possibly the superfood when it comes to hair growth. Not only are they high in micro-nutrients, but they also contain biotin.

The cholesterol in eggs is crucial for the production of testosterone and the biotin they contain also helps keep the DHT active so that it moves through the hair follicles and is released from the body.

Not only that, but eggs also contain lecithin, which helps the nervous system, including the brain, functionality. This means your thyroid production and testosterone regulation stays on track.

To reap the benefits of the beard growth superfood, you should consume two eggs per day. Since you can get a dozen eggs for just a couple of bucks, you are looking at a total of less than $10 per month for growing a thicker, fuller beard.

Because eggs don’t lose any of their nutrients when cooked, you can prepare them any way you like. Poached, hard-boiled, scrambled, fried, etc., doesn’t matter. You can make an omelet that contains other foods on this list as well.

Red meat isn’t a fad, and yet it always remains in the news. What you probably don’t hear from the Vegan army and the reporters on the television, is that beef is one of the highest sources of natural saturated fats.

These fatty acids promote the production of testosterone, which then breaks down, creating DHT, which, when active promotes healthy facial hair. You can see the pattern.

You will need to supplement your intake of red meats with other foods that are higher in micro-nutrients and minerals, such as eggs. This will ensure you have enough biotin to keep the DHT active as well as keeping the SHBG to a minimum.

Beef isn’t very cheap, though, depending on the cut type and amount that you purchase. Your beef should be grass or grain feed to prevent the absorption of other chemicals that you don’t need.

On average you should have at least 12 ounces of red meat per week, which can run you a monthly stipend of between $40 and $100 per month.

Is there anything a potato can’t do? It can be hashed, fried, baked, mashed, skin on or skin off, made into chips and even microwaved. Potatoes can also help your beard grow.

Studies show that when you eat twice as many carbohydrates as proteins, your testosterone levels increase dramatically. So you can dice your potato to include in your morning omelet and then bake another potato to have with your steak dinner.

High levels of carbohydrates force your body to produce more testosterone. As we have been over many times, this leads to a higher production of DHT, and when kept active… you get the idea.

When eating potatoes, you should limit the toppings, such as salt and butter or sour cream. Pepper is fine, and other starches can be added as well. You should stay away from potato chips and french fries, unless you make them yourself, though.

When adding potatoes to your diet for beard growth, they should be at least twice your intake of proteins from red meats. If you are eating 12 ounces per week of beef, you should then at least have two pounds of potatoes.

Luckily there are many different ways to prepare them and two pounds equates to one whole potato per day, which sounds a lot more achievable. Plus, you can purchase a five-pound sack for less than $5.

What is the point of eating all of this food, if you don’t have anything to wash it down with? And what better to drink while eating for beard growth than a juice that also promotes hair growth?

Orange juice is the catalyst behind your new beard diet. Orange juice is high in vitamin C. Which, as you may (or may not) be aware, is one of the essential micro-nutrients you need to keep DHT active.

But there is more. That 8-ounce glass of OJ you are now drinking with your potato omelet has high levels of natural fructose. Not only will you feel more alert than with a cup of coffee, but you also slow the liver's production of SHBG, keeping the testosterone and DHT active to work their magic on your facial follicles.

Orange juice, depending on the time of year, is cheaper to buy in bulk. Fresh and natural is always best and you can get a gallon of it (with or without the pulp) for about $3 to $6. One glass a day will have you spending about $24 per month or less.

What’s nuts is the price of nuts. However, if you do it right, you can save money, quiet your nut craving and grow a thicker beard.

Most nuts contain selenium. However, the selenium is mainly in the skin of the nuts, which is removed during shelling and processing. There is one nut that stands above the others: Brazil nuts.

Brazil nuts contain the most amount of selenium in almost all of the edible (and affordable) nuts. Sure, a can or bag of Brazil nuts can cost you almost $10 (sometimes more), but if you shop smart, you can make that bag last almost an entire month.

How? Easy, selenium is essential for testosterone development, and the production of DHT from free-testosterone. You need just shy of 100 grams of selenium for beard growth. You can either spend the money and eat four cans of peanuts per week, or two Brazil nuts per day.

Each (average sized) Brazil nut is about 50 grams and if you get the organic variety or raw variety that have the skins still on the nuts, you are getting over 2300 percent the daily value of selenium.

Two Brazil nuts per day (grind them up into your omelet, perhaps?) and you are on your way.

We all know that boron is essential for beard growth. Aside from eggs, raisins are high in boron.

How high? High enough that if you eat just 100 milligrams per day, you can ingest enough boron to keep the DHT active in your body.

Raisins are fairly cheap as well. You can find them by the bag full for less than $3, and a large bag will last you a couple of weeks. For less than $6 per month, you can have all the boron you need, naturally.

If you add the raisins to your eggs, along with the Brazil nuts and potatoes, followed by a tall glass of orange juice, your beard will not know what hit it. Growth. That’s what.