Foods that promote beard growth




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Did you know that eating a mushroom picked from the bottom of Mount Everest could help you get that beard you’ve always wanted?

Well, I wish it was that simple but sadly you need to put in more effort than this to help get that glorious beard you’ve always wanted.

For example, we’ve talked about DHT and male hormone testosterone before on this blog, and this is the case even here. Some foods can actually promote these hormones! As long as you eat healthy food, you will most likely get a lot of these essential vitamins and minerals without even knowing it already.

In this article, I will go in-depth on how you can regulate your daily intake of both foods, vitamins, and minerals to help you promote beard growth.

I will list what vitamins you should focus on, and especially what minerals you need to keep in your daily diet. It’s actually easier than you think!

12 Important Vitamins and minerals

In this post, we will discuss exactly what vitamins and minerals you should focus on, and where you can get them. Either via supplements or naturally in your diet.


Protein is one of those nutrients that most men really love. We get buff from them. We get them in Steaks and Chicken. It makes us strong, and they taste really good as well.

“Did you know that all hair is make of a protein called keratin?”

Meaning, to promote healthy hair and growth potential you need to have a good protein intake.

We all know that a high intake of protein also stimulates muscle growth. Why would all body builders otherwise both use and advertise protein powder? There are also countless of studies veryfing that a high protein intake increases muscle mass.

This also means that if you are lacking protein in your diet. It could lead up to your hairs getting weaker and also maybe even breaking. And that is something nobody wants.


This is something I wish I knew before I started my beard journey. Zinc plays a really big role in the overall health and growth of the beard. Studies have shown that if you have a good zinc diet it will improve the quality of your hairs.

Zinc can be found in red meat, shellfish, lentils, beans, seeds, nuts, dairy, and eggs.

It it also said to be cabable of reversing premature grays hairs. As I am in my early thirties and have really started to see a lot of gray hairs in my beard, I will test this one out… 😊


Did you know that milk is an excellent source of calcium? It helps out with bone-strength and also the production of testosterone. Iodine If you have a deficiency in calcium you might affect beard growth negatively and possibly even your hormone levels.


Iodine is good for your overall beard thickness and length. It actually stimulates your thyroid gland so it can produce more DHT or testosterone. Which covered before are one of the key pillars of having a great beard. Iodine can be found in fish, dairy and iodized salt.

A positive side note of Iodine is that it also promotes energy production. Meaning you have more energy to work out, and get more testosterone flowing… 😉


What does baked potatoes, avocados, mushrooms, dried apricots, leafy greens and white beans have in common? Well you’ve probably already guessed it. They are rich in potassium. Potassium increases DHT in your body which promotes the growth of hair.


Magnesium is too one of those types that helps to produce DHT and testosterone. With the aid of magnesium you are able to use DHT more correctly within your body.

Food with high rates of magnesium are for example beans, lentils, seeds, nuts, fish etc.


You most likely already know that Iron is important related to our blood. But why is that?

Iron helps you to grow a healthy and thick beard because of hemoglobin. Which is a red protein that helps move oxygen throughout your body. It repairs damaged skin cells, which is also important while growing a beard.

If you’re looking for iron-high foods, check out, red meat, fish and poultry.


Biotin can be found in organ meats, eggs, fish red meat, sweet potatoes, seeds and nuts.

If your body have a high level of DHT already, and you are experiencing hair loss, biotin could be good for you. This vitamin is pretty much crucial to a healthy beard. If you do not have a good supply of biotin you are more likely to experience hair loss. There are studies that find that a high level of DHT is linked to male patten baldness. So, keep that in mind

Vitamin A

Vitamin A is a powerful antioxidant and have several benefits for growing facial hair. It can be found in liver and fish oils. But also in milk and eggs.

It is good for supporting sebum production of your skin, which is the natural oily substance on your face. Which is what is protecting your skin in your face.

Vitamin A also stimulated growing and reproducing of cells. Hair is one of those cells that are quick to grow, meaning Vitamin A is needed to grow healthy hairs.

Vitamin B5

B5 is used to help you metabolize all the foods you eat, and turning them into energy and also to nourish your cells. B5 can help you get a healthier beard and also a support hair pigmentation. So, if you are starting to turn grey, give B5 a try. You can find B5 in mushrooms, nuts, beans, lentils, meats, poultry and dairy products.

Vitamin C

As an antioxidant, vitamin C is also known as being vital for beard and hair growth. This vitamin protections your hair from damage from free radicals. Vitamin C can get rid of these free radicals from your body that might impact your facial hair in a bad way.

The most common food with vitamin C is probably citrus fruits. Like oranges, limes and lemons. But also, broccoli, tomatoes and kiwis are rich in Vitamin C

What are free radicals?

They are an unstable molecule that can damage the cells in your body. They form when an atom or molecule gain or lose electrons. They often occur as a result of normal metabolic processes

Vitamin E

Much like its brother Vitamin C, Vitamin E are also an antioxidant that protects your cells and also destroys harmful free radicals. Besides this Vitamin E also helps promote a healthy and thick beard.

Nuts, seeds, vegetable oils and broccoli are a great way to get Vitamin E in your diet.

Now you know what kind of foods you should be looking at when you go for your next supermarket run. We’ve covered a whole list, containing:

  • Protein
  • Zinc
  • Calcium
  • Iodine
  • Potassium
  • Magnesium
  • Iron
  • Biotin
  • Vitamin A, B5, C, E

What of these Vitamins or minerals surprised you the most? Do you find it hard to incorporate them into your daily diet? Drop me a comment below with your thoughts!

Take care now,


You may also like

How to take care of a beard – summer edition
How long does it take to grow a beard
5 super easy steps for trimming your beard

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