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?

Why Certain Foods Can Promote 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.

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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.

(Video) 7 foods that increase beard growth | Full vegetarian options included!

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.

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Foods for Beard Growth

When altering your diet for a specific reason or goal, you should always check with a doctor first. Some foods may worsen symptoms of preexisting conditions. Assuming you are otherwise healthy and have talked to your doctor about a change in diet and nutrition, here are the best foods that help beard growth.


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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.


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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.


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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.

Orange Juice

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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.

(Video) Foods that promote beard growth and testosterone

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.


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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.


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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.

(Video) 5 Foods that help beard growth !!

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.



What food should I eat to grow beard? ›

whole grains and other healthy carbohydrates. foods high in zinc, such as nuts and chickpeas. healthy fats, such as those in avocados. fruits and vegetables, such as those high in B vitamins and vitamins A, C, D, and E; these vitamins may all help with hair growth.

Which fruit is best for beard growth? ›

Oranges contain natural nutrients like Vitamin C and thyroid activity-promoting chemicals, which aid in beard growth. Oranges can be consumed raw or made into juice. Some people mix them into their fruit salad as well. Boron found in raisins boosts testosterone and DHT levels.

What can I take to grow a full beard? ›

Take Vitamins

While there are some "beard vitamins" on the market, a general daily men's vitamin will have what you need to grow a thicker beard. These include biotin, vitamins E, C and D, zinc, magnesium and more. Vitamin D is particularly important for testosterone.

Do eggs help beard growth? ›

Eggs are superfoods that are packed with essential micronutrients and protein that play an important role in the growth of beard. Of note is the fact that eggs are an excellent source of biotin, a vitamin that has been linked with healthier growth of facial hair.

What is the secret to growing a beard? ›

While your genetics play a major role, you get to decide the rate at which your beard grows. The secret to a blooming beard is balanced nutrition. Watch what you eat and see that your vitamin intake is on point. Along with vitamins, get a lot of protein and saturated fat to aid testosterone level increase.

How can I boost my beard naturally? ›

Combine a few tablespoons of coconut oil with a few drops of rosemary oil. Use this to massage you face and let it sit for 15 minutes. Wash off with a mild face wash. Use this twice or thrice a week to get maximum results.

Is there anything to stimulate beard growth? ›

B vitamins like B-12, biotin, and niacin can strengthen and help condition hair. Read more about vitamins and hair. One such supplement — Beardalizer — promises to boost beard growth by providing nutrients like vitamin C, biotin, and vitamin A.

Which vitamin can grow beard? ›

Biotin (Vitamin B7) Biotin is the best nutrient for beard growth. It helps to increase the thickness of the beard over time. And studies have shown that biotin deficiency can reduce the growth of beard hair. Vitamin E Vitamin E is another nutrient that is known to soften beard hair.

What Vitamin grow beard faster? ›

The most important one for your beard, however, is biotin. If you develop a biotin deficiency, you'll find you'll have a much harder time growing out your beard. Luckily, you can boost your body's biotin levels pretty easily—for example, a handful of almonds is totally packed with Vitamin B complexes.

How can I stimulate my face hair growth? ›

Take care of your skin
  1. Keep your face clean. Okay, so washing your face is hygiene 101, but a clean face is a must for hair to sprout. ...
  2. Get a moisturising routine. ...
  3. Stimulate your hair follicles. ...
  4. Sleep well. ...
  5. Exercise regularly. ...
  6. Eat a balanced diet.
Aug 19, 2019

How can I grow a full 20 beard? ›

How To Grow A Beard In Your 20s
  1. Don't Shave For A Month.
  2. Choose a Beard Style.
  3. Trim Your Beard Evenly.
  4. Maintain Your Beard.
  5. Customize Your Beard.
Nov 16, 2021

Does drinking water help grow beard? ›

Drink Lots and Lots of Water

Staying hydrated is key to healthy skind, good health in general and hair growth too. Think of each strand of hair, from the follicle out, as a tree growing out of your head or beard that needs plently of water to grow. It's not easy to get used to drinking as much water as you need.

At what age does beard grow fully? ›

Most men will have a full beard by their early 20s, but some may need to wait until they hit 30 to reach full beard growth. Puberty might initiate the facial hair growing process, but how fast and thick your beard grows will depend on factors that we'll discuss below, including genetics and hormone levels.

Which oil is best for beard growth? ›

List of Best Beard Oils in India
Beardo Beard Oil for men - Daily Repair Hemp Beard Oil4.0 / 5Rs. 255.00
Biker's Best Beard Styling Oil, Matte4.0 / 5Rs. 319.00
Mamaearth Almond Beard Oil for men4.0 / 5Rs. 409.00
Pure Brown Beard Growth Oil4.4 / 5Rs. 559.00
1 more row
Dec 20, 2022

Does B-12 help beard? ›

Vitamin B12 and beard growth

There is no data to suggest it has any impact on beard growth, but it is important to ensure that your body has adequate levels of B12. Any deficiency can usually be corrected with supplementation or, in extreme cases, injection into the muscles by a physician.

Why is it so hard to grow a full beard? ›

Your genetics are the primary factor that determines how thick your beard will grow. You can't change your genetics but living an overall healthy lifestyle and eating a balanced diet can help you maximize your beard growing potential. Many men's beards continue to get thicker into their 30s.

Why my beard is not growing fast? ›

Testosterone is a hormone that largely affects facial hair growth. Low level of this hormone means less chances of growing a beard. Note : A healthy eating habit nourishes your body with the required vitamins and minerals.

How does my beard grow back so fast? ›

Androgens, specifically testosterone, play a major role in how fast your beard grows. More testosterone, better growth. Several factors determine your testosterone level/production- from your diet, exercise level, sex life, and even genetics.

How many hair follicles do you need for a full beard? ›

A full beard transplant typically requires 2,500 to 3,000 grafts. The patient may require additional hair grafts for their sideburns and mustache, depending on their personal goals.

Does brushing your beard help it grow? ›

Brushing your beard not only stimulates hair follicles and works with the natural oils that your beard produces, but it also tames and directs your beard to grow the way you want. It also adds extra volume and body and rids your beard of any unwanted fluffiness and build-up.

Which juice is best for hair growth? ›

These are the juices that will help you further hair growth
  • Aloe vera juice. Aloe vera juice helps you prevent hair loss. ...
  • Kiwi juice. ...
  • Onion juice. ...
  • Spinach juice. ...
  • Garlic juice. ...
  • Cucumber juice. ...
  • Coriander juice. ...
  • Carrot juice.
Jul 13, 2017

What drink helps hair growth? ›

"There are specific juices that can be beneficial for the health of your hair and scalp, including aloe vera juice, kiwi juice and cucumber juice." According to Synder, spinach is highly concentrated with vitamin B, which restores shine and promotes hair growth.

Do bananas help grow beard? ›

In addition to nuts, biotin can also be found in whole grains, cereals, and even bananas. Almonds and peanuts contain biotin. Ensuring your body is getting enough of these two nutrients from the foods you choose to eat and drink is just one way you can encourage natural growth in your beard.

Which juice is good for beard? ›

Orange Juice:

Everyone's favorite juice is essential for hair growth. Orange Juice is packed with Vitamin C, which stimulates beard growth. Also, Vitamin C creates a component called collagen, which is important for the maintenance of your skin and the stabilization of your hair follicles in your beard.

Does eating banana increase beard growth? ›

You should eat nutritious food that is high in protein. Do not forget to include green vegetables, bananas in your daily diet as these are known to help promote hair growth.

Does coffee increase beard? ›

The caffeine also strengthens the hair shaft, reducing beard breakage. Therefore, caffeine intake promotes the growth of beards by reducing hair shed off, strengthening the hair, and accelerating its development. Caffeine can soften the hair and improve its dullness.


1. 12 Foods that Boost Beard Growth Naturally
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2. The Top 7 Foods to Increase Beard Growth
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3. Best Foods To Eat For Natural Beard Growth !
(Smoove Szn)
4. How to Grow a Beard From Nothing (FULL GUIDE)
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5. 3 superfoods that promote beard growth
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6. Best Foods for Beard Growth | Black, Bald & Bearded | Episode 3
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