The 18 Best Foods For Beard Growth

If you’ve ever wondered if foods can help with facial hair growth, it’s true! There are foods you can eat that will help with facial hair growth, and you can find them all here.

But before we get to the foods that will cause facial hair growth, it’s important to know how the food’s vitamins, minerals, and nutrients play a part in helping your facial hair grow.


What Vitamins, Minerals, and Nutrients Help Beard Growth?

Here is a breakdown of the most powerful and influential vitamins, minerals, and nutrients that cause facial hair growth. Try to find as many foods as possible that are packed with these nutrients to get the best beard growth from food.

Vitamin A

Vitamin A

The first vitamin on our list is vitamin A because it helps the skin repair and produces cells. Your hair is derived from skin cells, so it’s important that you have as much help as possible to repair and produce skin cells.

Any time you can add vitamin A to your diet, you should. Not only will it help your hair grow, but it will help your hair grow fast.


B Vitamins (B3, B5, B7, and B12)

Vitamin B

B vitamins are important for beard growth because they affect a multitude of areas within the body that can all help beard growth.

  • B3 vitamins, also known as niacin, help promote blood circulation, as well as regulate hormones. Blood circulation and hormone regulation help hair grow quickly and healthily.
  • B5 vitamins take the food we eat and turns it into energy so that our bodies repair themselves and produce new cells, including hair and skin.
  • B7 vitamins, also known as biotin, stimulates how much keratin is produced in your hair. Keratin is important because it helps your hair grow thicker, as well as promotes the regeneration of hair.
  • B12 vitamins help repair and reproduce cells which create new hair growth.

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Vitamin C

Vitamin C

Vitamin C plays an important part in hair and beard growth because of how it attacks free radicals within the body. Free radicals are oxygenated molecules that have an uneven number of electrons.

Free radicals are harmful to the body because they are unstable molecules that contribute to different illnesses and aging. When it comes to beard growth, free radicals can cause hair loss, so it’s important to have plenty of vitamin C within the body to eliminate the free radicals.


Vitamin E

Vitamin E

Vitamin E also attacks free radicals in the body, but more importantly, it helps promote new hair growth.



Boron helps produce testosterone within the body. Testosterone is a leading factor in beard growth. Increasing the level of boron in your body will also increase the amount of testosterone produced in your body, resulting in increased facial hair growth.




Biotin is also known as vitamin B7, which helps produce keratin to help your hair grow faster and thicker. One of the biggest benefits of biotin is that it can help eliminate DHT from the body.

DHT is short for Dihydrotestosterone, a hormone that can have many adverse effects on the body if DHT is too high. One of the main issues of high levels of DHT in hair loss.



Being deficient in iron can cause you to lose hair, so make sure you meet your daily iron intake. All you need is 8.7mg per day to reach your daily iron intake. Iron increases hemoglobin which leads to the reproduction of hair growth and red blood cells.



This chemical element is not often discussed; however, it has many benefits that are directly related to beard growth.

First, selenium is an antioxidant, so it helps reduce the number of free radicals found within your body.

Second, selenium helps boost your immune system, which can lower the stress levels in your body and prevent hair loss.

Third, selenium helps promote hair growth by creating new hair. The new hair growth has been tested and found to have traces of selenium within the hair strands.




Protein isn’t just for muscle gain; it’s also great for hair growth. Your body uses protein within the body to both grow and repair hair.

Being deficient in protein can cause you to have damaged or brittle hair. Protein is also great for maintaining testosterone levels which will, in turn, lead to an increase in facial hair growth.



Zinc helps create homeostasis within your hair and keeps your hair functioning properly. Did you know that your hair performs a daily function? It does, and zinc helps it perform properly. Zinc helps your hair regrow and repair by making sure the oil glands at the follicle of your hair function properly.


Foods for Beard Growth

Now that you know a little more about the vitamins, minerals, and nutrients you need for your beard to grow, here are 18 beard growth foods. This list will start with meats first and then transition into vegetables, fruit, and nuts.

1. Beef

beef for beard growth

Beef is packed with protein, iron, and zinc, three key elements that help promote beard growth. Beef has fatty acids which are necessary to produce testosterone. In addition to fatty acids, beef also contains the following vitamins and minerals and have the following benefits:

  • Protein produces testosterone which will help facial hair growth
  • Iron is important because it produces hemoglobin, a red blood protein that helps repair cells and promotes hair growth
  • Zinc helps maintain the testosterone levels within the body to keep them at a healthy and active level

While red meat often contains high levels of fatty acids that are bad for your cholesterol, they are recommended for facial hair growth. Fatty acids boost hair growth while also protecting your beard from becoming dry and brittle.

So the next time someone says to lay off the red meat, just remind them that you’re doing it for your beard.


2. Fish

salmon fish for beard growth

Salmon, tuna, and tilapia are great choices of fish to eat for beard growth because of the vitamins and minerals found within them.

Salmon is full of protein, zinc, and iron which helps increase and maintain the testosterone levels within the body. Salmon is also full of many vitamins, including vitamins A, B, C, and E. These vitamins all help prevent hair loss and stimulate hair growth.

Tuna is rich in protein and iron, as well as a variety of vitamins. Eating tuna is a great beard growth food because it helps increase testosterone and promotes hair growth. Try to limit your weekly amount of tuna to approximately two servings per week so that you keep your mercury intake at a safe level.

One of the leading chemical compounds in tilapia is niacin. Niacin helps promote healthy circulation and blood flow within the body, as well as regulates hormones. This helps promote hair growth quickly and healthily.

These are just three of the leading types of fish that will help increase facial hair growth.


3. Chicken

chicken for beard growth

Another protein that you should add to your diet for beard growth is chicken. Not only is chicken high in protein, but it is also filled with almost every nutrient, vitamin, and mineral that help facial hair growth.

Chicken is full of the following vitamins, minerals, and nutrients:

  • Protein
  • Iron
  • Zinc
  • Vitamin A
  • Vitamin B5
  • Vitamin B7 (Biotin)
  • Vitamin C
  • Vitamin B12


4. Turkey

Turkey for beard growth

Another meat that is packed with protein is turkey. In addition to protein, turkey is high in zinc, iron, vitamin A, and vitamin B5.


5. Eggs

eggs for beard growth

If you’re looking to get a quick fix for protein, look no further than eggs. They are the quickest and easiest way to increase your daily protein level while also acting as a source of iron and zinc.


6. Kale

kale for beard growth

Kale is rich in vitamin A which will help repair your skin cells and create new hair growth. In addition, kale belongs to the cabbage family, which is another great source of vitamins and minerals that help produce and maintain healthy testosterone levels.


7. Potatoes

potatoes for beard growth

While potatoes provide a small amount of protein and iron, they are densely rich in vitamin C. This makes potatoes a great food to eliminate free radicals within the body and prevent hair loss.

Make sure you don’t eat too many potatoes each day. Potatoes will need to be eaten in moderation with enough protein to offset the carbohydrates within the protein.

You should eat one serving of potatoes to two servings of proteins per day. If you eat too many carbohydrates per day, your body can produce an excess of DHT, leading to hair loss if you have too much.

However, if you are lacking DHT, potatoes are a great way to increase your levels. If you start to notice that your hair is beginning to fall out, lower the number of potatoes you consume each week.


8. Alfalfa Sprouts

alfalfa sprouts for beard growth

If you need to increase your DHT levels, you should add alfalfa sprouts to your diet. Having DHT levels that are too low can cause hormonal or sexual issues, which can hinder beard growth.

Eating alfalfa sprouts will increase your DHT levels and also help stimulate your hair for growth. If you’re looking for a quick boost to kickstart your facial hair growth, add some alfalfa sprouts to your daily diet.


9. Beans

beans for beard growth

Beans are a great source of protein, iron, and zinc. They are a great option to help beard growth and should be added to your daily diet, especially in situations where eating meat may not be an option.


10. White Button Mushrooms

white button mushrooms for beard growth

There’s no better food to eat to reduce estrogen than white button mushrooms. So, if you have high estrogen levels (or you just want to make sure you keep estrogen away), add white button mushrooms to your diet.

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11. Cabbage and Cabbage Family Vegetables

cabbage for beard growth

Cabbage and any vegetable that belongs to the cabbage family are foods you need to add to your weekly vegetable rotation for facial hair growth.

Vegetables in the cabbage family are great for facial hair growth because, like mushrooms, they help reduce and block estrogen within the body. Additionally, they are a great source of various vitamins and minerals that help produce testosterone and hair growth.

You can add any of the following vegetables to your diet:

  • Broccoli
  • Cauliflower
  • Brussel sprouts
  • Radishes
  • Turnip greens
  • Kale
  • Collard greens
  • Arugula


12. Peppers

bell peppers for beard growth

Bell peppers and chili peppers are two beneficial sources of vitamins A, B, C, and E. If you need to boost your vitamin intake, you can’t go wrong with bell peppers and chili peppers.


13. Kiwi

kiwi for beard growth

Another food that is packed with more than your daily recommendation of vitamin C? Kiwi. Kiwi contains 106% of your daily value of vitamin C.

They say that orange juice is your best source of vitamin C, but orange juice only provides 71% of your daily value of vitamin C. So if you need a quick source of vitamin C, reach for the kiwi.


14. Strawberries

strawberries for beard growth

Strawberries may not be a recommended source of vitamin C (your daily serving provides you with just 11% of your daily value), but strawberries are loaded with vitamins and antioxidants.

Antioxidants, like vitamin C, help reduce the number of free radicals within your body, ultimately preventing hair loss and promoting hair growth.


15. Raisins

raisins for beard growth

As mentioned earlier, boron helps produce testosterone in the body, which will increase facial hair growth, and raisins are a quick and easy way to increase the boron levels within your body.

Raisins have the highest amount of boron that is found in any natural source. Just two ounces of raisins is enough for you to hit your daily value of boron per day.


16. Brazilian Nuts

brazilian nuts for beard growth

Brazilian nuts are filled with copious amounts of selenium. In fact, all you have to eat are two Brazilian nuts each day to reach your daily value of selenium.

Selenium helps eliminate free radicals within the body, which helps promote your immune system and reduce your stress level, preventing hair loss and promoting new hair growth.


17. Almonds

almonds for beard growth

Another great source of selenium is almonds; however, selenium is not the main reason you should add almonds to your daily diet. Almonds are rich in protein, and vitamin E. Almonds are another great option for protein if you cannot eat meat.

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18. Peanuts

peanut for beard growth

While peanuts are legumes and not nuts, they are another meatless protein option if you need to up your protein intake without eating additional meat.

Peanuts are packed with protein, iron, zinc, and many vitamins. They are the perfect option to add to your daily diet because they will increase testosterone and help promote new hair growth while also restoring damaged hair.


Dairy Also Helps Beard Growth

dairy products for beard growth

Yogurt, milk, and cheese are great sources of protein and vitamins and are worthy of being mentioned as beard growth foods. Adding a glass of milk or a serving of Greek yogurt will increase your testosterone and help cause facial hair growth.


One Part Food and One Part Maintenance

beard maintenance

Eating beard growth foods is half of the recipe for having a full and attractive beard. The other half lies in maintenance.

Once your beard has begun to grow thick, healthy hair as a result of the foods you have eaten, you will need to maintain it.

The best way to maintain your beard is to wash it regularly with your favorite beard shampoo. Don’t blow dry your beard, as this will cause your beard to become dry and brittle. Instead, allow your beard to air dry.

Once your beard is dry, you can moisturize it by using beard oil or balm. This will soften your beard and protect the integrity of your beard while also giving it a well-kempt look.

You should use a comb or brush to tame any unruly hairs in your beard. The comb will also help work in any moisturizing product that you have used on your beard. Using a fine-tooth comb will ensure that the beard cream or beard oil covers as many hairs within your beard as possible.


Frequently Asked Questions

Why is it important to get vitamins, minerals, and nutrients from food and not supplements?

Supplements are exactly that: supplements. To supplement means to enhance something by adding to it. Supplements are not intended to replace the source in which you are receiving the vitamin, mineral, or nutrient. Instead, supplements should be used if you are deficient in a vitamin or mineral, like iron or vitamin D.


Can eating vegetables and drinking sufficient water promote beard growth?

Following a healthy diet can help with beard hair growth. Staying hydrated is also something positive to do because it encourages healthy skin and good health. When you eat the right foods and drink plenty of water, your beard will feel softer and will start growing better.


Does milk help your beard grow?

Milk contains essential amino acids that a beard needs to help combat weak or brittle beard hair. Milk also contains beneficial protein and biotin.

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