Diet For Beard Growth – What You Should Be Eating To Grow A Beard

What’s The Best Diet For Beard Growth

A good diet for beard growth? Does such a thing exist? If I eat a ton of eggs will my beard grow super fast? Why Haven’t I heard of this super beard diet? Let’s discuss the best diet for beard growth.

What's the best diet for beard growth? Find out what you should be eating!

There aren’t super beard foods

Let’s clear one thing up here. There’s no magic food that will fix everything beard related. There isn’t a super beard diet. If there was, I’m sure we would all have heard of it by now. Not all hope is lost though. Stuffing your diet with one particular food won’t help you but, a well-balanced diet will improve our chances of growing a great beard.

What your body needs for growth are proper nutrients. Not just one specific food. We need a balanced diet full of vitamins and minerals. Our bodies will run most efficiently when they have the right fuel. In addition, getting rid of the foods that don’t provide many nutrients can be just as beneficial. Those can impede our beard growth.

Now, are there certain nutrients that are more beneficial to beard growth? Certainly. And we will discuss the common vitamins typically found in beard growth supplements. But, all that matters is that you’re getting a good balance of vitamins and minerals. And wouldn’t you know it, foods that are generally healthy (least processed and fresh) for you are going to give you the most nutrients.

Eating clean is the best diet for beard growth. It’s a major factor in improving your bodily health and beard health.

What nutrients are considered great for beard growth?

Most of the time, with a healthy diet, you won’t be deficient in any particular vitamins. That also doesn’t mean that you are necessarily getting everything your body needs. Especially if you’re eating a lot of empty calories. What are empty calories? High-calorie foods that are low in nutrients. Things like beer, wine, cakes, cookies, and fast food. There are many more examples but, you get the picture.

If you’re having a hard time adjusting your diet, you can always go for beard growth supplements. These come in the form of vitamins. They will supplement your diet with many of the vitamins your body needs and in turn, will help you with beard growth.

Let’s discuss some of the most common vitamins in beard growth supplements. The main takeaway from these nutrients is that each one is not only helpful for your daily bodily functions but, completely necessary.

Vitamin A’s role in a diet for beard growth

This vitamin is important for a couple reasons relating to our skin health. Since our beard is growing from our face it’s important that our skin is healthy. Vitamin A aids our sebum production which is what keeps our face moisturized. In fact, the reason why we so often need to use beard oil and balm for longer beards is that our face can’t keep up with the amount of oil our beards require.

Even if you’re getting plenty of vitamin A, you’ll still need to use beard oil, beard balm, or both to maintain a hydrated beard. Otherwise, even with the best of diets, the beard will dry out and become brittle. Not the healthiest look.

Foods that contain vitamin A in our diet for beard growth include certain types of fish like salmon, types of cheeses like goat cheese, butter, and eggs.

Vitamin C

This vitamin is a powerful antioxidant which helps to protect your body and skin from damage. It’s also necessary for collagen production. Collagen is responsible for maintaining the health of most of your body including your skin.

Without vitamin C our immune system will suffer, we’ll have a hard time healing, and our skin can become dry and rough.

Vitamin C foods are fruits and veggies like Brussels sprouts, broccoli, strawberries, pineapple, and mango.

Vitamin D

Vitamin D has a lot of benefits. Like the strength of your bones. Calcium and vitamin D contribute heavily to maintaining strong bones.

If you’re deficient in vitamin D, hair loss may occur. We need to make sure our vitamin D levels are not too low to make sure we can grow an awesome beard.

Vitamin D foods are salmon, tuna, and eggs. Taking a walk outside can also provide you with vitamin D. Our skin can absorb sunlight and our bodies will produce vitamin D.

Vitamin E

Vitamin E just like vitamin C is an antioxidant which helps protect our skin. It also helps with blood circulation.

Vitamin E foods include almonds, spinach, sweet potatoes, and avocado.

Vitamin B complex

Vitamin B complex includes 8 vitamins. They are all necessary and helpful but, the most popular one for beard growth is going to be biotin. Studies have found that if you have a biotin deficiency, you will have a harder time growing hair.

Eggs, almonds, and cheese have biotin.

Balance is key in a diet for beard growth

Some say potatoes or citrus fruits are great foods for growing a beard. They aren’t wrong but, if you’re living off of a steady diet of just potatoes, chances are things aren’t going too well for you, your body, or your beard.

A good balance of fresh foods is most important in a diet for beard growth. Both for the body and for your beard too. Healthy fats, complex carbs, and lots of complete proteins are the major components of what your diet should be. These three are what is known as macronutrients.

What specific foods are good? There are lots of them. Here’s a small list: Kale, Broccoli, spinach, eggs, lean meats like turkey or chicken, walnuts, fish, blueberries, bananas, oranges, almonds, lentils, sweet potatoes, and avocado.

Again that’s just a small list, there are tons of healthy foods out there and I’d recommend trying different foods often. If you’re constantly rotating your diet in terms of fresh foods and trying different things, chances are you’re going to have a varied diet and getting all the nutrients you need. Balance is key. And remember that the further you can get from processed foods the better.

What are healthy fats?

You may have been led to believe that fats are bad. I mean if you’re fat, it’s not healthy, right? The truth is that your body actually requires fats to function properly. So obviously it’s an important part of our diet for beard growth.

Most people consider the healthy fats to be monounsaturated and polyunsaturated fats. They also consider the bad fats to be saturated and trans fats. Trans fats are most definitely bad and more regulations are being implemented to reduce it from all the foods we eat. They tend to increase our risk of heart disease.

Saturated fats, on the other hand, are not necessarily bad. They aren’t necessarily good either. Consuming saturated fat in unprocessed, fresh, or healthy foods is just fine in moderation.  Avocados are known to be a very healthy food and they have saturated fats. Red meats also have saturated fat.

The problem comes from when we decide to eat high-calorie foods like pizza, cookies, cheeseburgers, and cakes. That’s when saturated fat becomes bad.

Just a few foods high in the healthy fats include nuts, fish, and olive oil.

What are complex carbs?

Carbohydrates are one of the three macronutrients your body needs. There are two types of carbs. One to avoid and one that we welcome.

One is simple carbs. These are what we want to stay away from. These types of carbs are digested at a much faster rate. They break down quickly and spike your sugar levels. Simple carbs are usually lower in nutrients than complex carbs. Examples of simple carbs include soda, candy, potato chips, and bread. If it’s a highly processed food, it’s most likely a simple carb.

There are foods that have natural simple carbs as well. These include fruits and dairy. These types of foods are still great since they still provide a lot of nutrients.

Complex carbs are much better for you than most simple carbs. While simple carbs are digested very quickly, complex carbs take longer for your body to break down. They are more of a slow burn energy source. Most of the time complex carbs are going to give your body many more nutrients than simple carbs would.

Examples of complex carbs are fruits, veggies, whole grains, and nuts.

What's an awesome diet for beard growth? Learn more about what you should be eating to make sure you're growing a healthy beard.

What are complete proteins?

There are 9 essential amino acids that our body needs and complete proteins are ones that provide all of those. Essentially, a complete protein has the nutrients our body requires.

Most complete proteins come from meats. So beef, chicken, eggs, and fish are fantastic. Protein supplements are often considered complete proteins as well, specifically whey and casein.

You could also eat incomplete proteins along with grains to make a complete protein. A classic dish that does this is beans and rice. Even peanut butter on whole wheat bread is great.

Do I have to eat completely healthy on my diet for beard growth?

The answer is no you don’t. Not too many people would have them if you had to have a perfect diet. That said when it comes to the stuff we love to eat, take everything in moderation. Once in a while, that slice of pizza or brownie sundae won’t hurt. Will eating healthy help the beard? Yes, of course.

Now if all this is a little much for you, there’s something else you can do rather than completely change your diet. We all know how tough it can be to adjust from eating whatever you want to a strict healthy diet.

Beard supplements can give you those extra nutrients if you’re not doing so hot on your clean eating journey.

Recommended beard growth supplements

Looking to get your nutrition with supplements instead of changing your diet? Use these:

Beard Grow XL | Facial Hair SupplementBeard Grow XL | Facial Hair SupplementIRON BEARD Beard Growth Vitamin Supplement for MenIRON BEARD Beard Growth Vitamin Supplement for MenBeard Growth Support Vitamins- Grow a longer beard.Beard Growth Support Vitamins- Grow a longer beard.

Different ways to get nutrients

You can eat healthy foods to get nutrients or you can apply them directly to the beard. A diet for beard growth doesn’t end with just your stomach.

There are beard growth serums available which many men have varying degrees of success with. Do beard growth products actually work? If you’re going to go for one of these, I’d recommend this serum.

Beard oil and beard balm are both fantastic items I’d highly recommend whether you’re just starting to grow a beard or if you’ve had a beard for a while. Will these two items make your beard grow? Not necessarily, however, they will contribute heavily to the health of your beard and maintain it which are both really important.

Learn what's the best beard food for facial hair growth right here!

Beard oil

Beard oil is absolutely necessary once you get your beard to a decent length. Why is it necessary? Because it helps maintain the health of our beards. How does it do this? Beard oil gives your beard nutrients and moisture which are essential to keeping your beard presentable and healthy.

There are two different types of oils usually included in beard oil. The first is carrier oils which are typically what do most of the work in beard oil. The other is essential oils which do have their own benefits but, they are used a lot of the time specifically because of their scent.

Carrier oils are known to provide vitamins and moisture to your skin. And they are easily absorbed. There are many different oils and each beard oil has it’s own unique recipe.

Beard balm

Beard balm is very similar to beard oil. It also provides nutrients to your skin and your beard. However, beard balm also has a few extra ingredients. These include different types of butter and beeswax. The beeswax gives hold to your beard for styling purposes. The butter gives beard balm its ability to spread on easily.

The kinds of butter included in beard balm offer their own benefits. They offer nutrients to your beard and help seal in moisture.

Taking care of your body in other ways

Your diet isn’t the only thing that can help with beard growth. It’s important to take care of your body in many different ways to make sure the nutrients we are getting from the diet are used properly. Sleeping and working out are important too.


Sleep is a time where our bodies repair and grow. This is when it’s time to make use of our diet for beard growth to actually grow and repair our beard and skin. It’s safe to say that getting plenty of sleep will aid in beard growth.

How much sleep do I need? 8 hours a night is what you should shoot for. Eight hours is that sweet spot where 7 is a little low and 9 is even better. But, if you get a little less than 8 that’s okay. If you get more, great.

Working out

Working out is very beneficial to your body. You can gain strength and flexibility, reduce stress, improves blood flow, and you’ll have more energy. You’ll also be more tired at the end of the day allowing you to get those 8 hours of sleep.

A healthy body = a healthy beard.

Take care of the beard!

Not only do you need to eat right but, you also need to make sure your beard is being taken care of too. Keeping it moisturized is very important especially when it gets longer. Follow these tips to make growing a beard easier.

Beard shampoo will make sure your beard stays clean and is healthier for you beard than using regular shampoo. I’d recommend only washing once or twice a week and rinsing the rest of the time. Reason being that shampoo can dry out the beard when used too often.

Beard oil and beard balm are great for keeping the beard moisturized.

Exfoliate the skin with a beard brush. This is crucial to avoiding pimples and ingrown hairs in your beard.

What about testosterone?

Does testosterone increase beard growth? Yup. So how do I get more of it?

Many things can help increase testosterone including, diet, sleep, low stress, and working out. So if you’ve been following the diet I’ve mentioned you should be well on your way to healthy testosterone levels. Remember, a healthy diet is a balanced one.

Not working?

If you’re following a perfect diet for beard growth, you’re working out, getting plenty of sleep, and taking care of your skin and you’re still not growing a beard. First of all, good on you for getting healthy. Second, doing everything right doesn’t mean you’re guaranteed to get a beard growing. Doing everything right in this guide will significantly improve your beard growth rate. But, if you can’t grow a beard, there isn’t much that’s going to work for you.

Genetics is the most important factor in determining your beard growth.

Alternative beard growth methods

In case the diet isn’t cutting it there are a few more options. These are in no way guaranteed to grow your beard but some of these products have worked for others and are worth trying. Many men have noted that Rogaine and beard growth serums have helped fill in their patchy beards. It’s important, however, to only use one type of beard growth product at a time. If you’re taking vitamins I wouldn’t use that in addition to Rogaine or a beard growth serum.


Rogaine and minoxidil are pretty much the same things. Minoxidil is basically the generic version of rogaine. Rogaine is typically used to grow hair on your head when it’s applied to the skin. It comes in two variants. One is a foam and the other is a liquid applied with a dropper.

It requires continued use for anywhere from 6 months up to 2 years to see results. Shedding is a natural part of hair growth and will occur while using Rogaine. In order to stop using rogaine and maintain the facial hair it’s produced, the hair will need to grow from a vellus hair (peach fuzz) into terminal hair (permanent beard hair). This usually occurs naturally between puberty up to around age 30 but, Rogaine may be able to help. Does Rogaine help with beard growth?

Beard growth serum

A beard growth serum is applied topically and offers some of the same vitamins I mentioned earlier like biotin.

Does it work? Just like with rogaine, your mileage may vary. Some have found it to completely fill in their beards and others have had no such luck.

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