Achieving solid beard growth often seems ridiculously easy to uninitiated, beard-less critics.
“After all, it’s just growing hair on your face, right? How hard can that be?”
But if you’re a committed facial hair fanatic, you’ll know that sprouting a luscious set of bristles isn’t always that easy.
(Plus, if you’ve ever turned to the all-knowing Google search engine for beard growth tips, you’ll also know that there are a million different recommendations for growing thicker whiskers.)
But what if we told you that you could promote beard growth and reduce hair loss simply by making a few adjustments to your daily diet?
Well, we have excellent news for all of the budding beard owners out there - you can.
It’s time to examine the importance of your diet in the hair growth process and highlight a few key foods that can help you to nurture your dream beard hair.
How does your diet impact beard growth?
Growing a beard is an all-natural process, meaning your body needs the right fuel to boost facial hair growth. A well-balanced diet containing sufficient protein and vitamins will allow your body to produce testosterone, build collagen levels, and ultimately improve hair and beard growth.
So what are some of these natural building blocks that you can include in your diet to help you stimulate hair growth and achieve enviable facial hair?
Testosterone: Testosterone is one of the keys to healthy beard growth. Testosterone levels have a direct correlation with beard growth fullness, and some evidence also suggests that DHT (a byproduct of testosterone) is also linked to the speed of facial hair growth.
Hydration: Proper hydration is a good way to keep your facial hair strong, healthy, and happy. If your hair follicles are consistently dehydrated, this can lead to issues such as dryness, itchiness, and slowed hair growth.
Collagen: Collagen is a natural protein that stimulates hair and beard growth in several different ways, from preventing hair follicle damage to strengthening your roots to reduce hair thinning.
Keratin: Keratin is a type of protein that’s found in your hair, skin, and nails. Some studies have found that keratin supplements have helped users to decrease hair loss, treat damaged hair, and improve hair fullness.
The 14 best foods for beard growth
Now that we’ve covered the key ingredients that your body needs to boost beard growth, let’s take a look at some of the foods that can provide them.
Whether you like them fried, scrambled, or hard-boiled, eggs are a superb ally in your mission for healthy beard growth.
Eggs are packed with protein and healthy cholesterol, which are both vital for increasing your testosterone levels. Eggs are also an abundant source of biotin, a vitamin that plays a key role in protein synthesis and keratin production. This can help to promote hair growth, particularly for those with a vitamin deficiency.
Eggs are also full of essential micronutrients, which are important for both long-term beard growth and your general well-being.
Potatoes aren’t just a hugely versatile and delicious food - turns out, they can also boost facial hair growth.
(Is there anything they can’t do?)
While many assume that a high-protein diet is the secret to growing a beard, carbohydrates are also necessary for healthier hair growth. Potatoes are packed with clean and high-quality carbohydrates, which help to boost DHT and testosterone production in your body.
Balancing proteins and carbohydrates in your diet is fundamental for achieving healthy testosterone levels and managing male hormones to improve beard growth.
3. Brazil Nuts
If you’re looking for a natural snack that can also help you to grow a fuller beard, Brazil nuts are the perfect solution.
Brazil nuts are loaded with selenium, a mineral that has often been associated with healthy testosterone production and beard growth. In fact, just one 28g serving of Brazil nuts provides a mind-blowing 988% of the daily recommended value of selenium, so a small serving can deliver a lot of minerals.
Although research is inconclusive, several studies have found a direct connection between a higher selenium intake and increased testosterone levels, which is crucial for beard growth.
Meat is good at increasing your testosterone levels.
Increased testosterone levels improve beard growth.
Easy enough, right?
And when it comes to effectively boosting testosterone production, red meat is a fantastic addition to your daily diet. Beef, for example, is packed with saturated fat, which is the primary fatty acid that’s used by your body for testosterone synthesis.
Beef is also a great source of natural protein, which is another fundamental building block for testosterone production and hair growth.
Kale is a rich source of vitamin A, which is important for the repair and maintenance of healthy skin tissues.
But what does this have to do with growing a beard?
Well, skin health and hair growth are directly related, so it’s important to focus on both if you’re hoping to develop a majestic beard. Think of your skin cells and hair follicles like the foundations of your beard - if you want to boost facial hair growth, you need to look after them properly.
(Just bear in mind that too much or too little vitamin A can actually be detrimental to hair growth, so make sure that you’re consuming in moderation!)
Most avid beard growers will be familiar with the likes of beef and eggs when it comes to beard super-foods.
But what about raisins?
These dried fruits might be small, but they’re also mighty. Raisins contain plenty of essential nutrients that are super important for hair health and optimal growth.
For example, raisins are full of boron, a trace mineral that is ideal for increasing testosterone and DHT levels in the body. Although raisins may not be widely recognised as a testosterone booster, they could become your secret weapon in your quest for a fuller beard.
You probably already know a lot about the health benefits of oranges - for instance, the fact that they contain high amounts of vitamin C.
But oranges can also be hugely beneficial for beard hormones and facial hair growth.
The naturally occurring fruit sugar fructose in oranges has been proven to lower the amount of SHBG in your body. SHBG is a hormone that binds testosterone and DHT, which makes them less activ