The Ultimate Guide to Beard Growth Foods

The Ultimate Guide to Beard Growth Foods

Attention all men! Are you tired of feeling like you can't grow a beard as full and luscious as you'd like? Look no further! We're here to tell you about the top beard growth foods that can help take your facial hair to the next level. While genetics play a role in beard growth, there are certain foods that contain key nutrients that can promote healthy hair growth. So, grab a pen and paper (or just bookmark this page) and get ready to fill your plate with some beard-boosting foods.

Top 10 foods for beard growth

Here is a list of foods that can help facilitate beard growth.


The Mexican fruit, avocado, is used in salads, burgers, sandwiches, etc. Avocados. Avocados are filled with nutrients like vitamin B5, vitamin C, vitamin E, Biotin, and boron, all of which are essential for healthy beard growth.


Nuts are loaded with healthy fat and minerals like zinc, boron. They are packed with beard growth nutrients like protein, vitamin E, vitamin B5, etc.


yoghurt is rich in protein and can boost testosterone production. It is packed with vitamin B5, biotin, zinc, etc., which are necessary for hair and beard growth.


Fishes like tuna, salmon, etc., are rich in vitamin A, vitamin E, protein, iron, zinc, etc. 

Salmon is also packed with vitamins like vitamin B5, biotin and vitamin C. Vitamin A is an excellent antioxidant that works wonders for beard growth. It improves sebum production, cell production, and development which are necessary for healthy beard growth.


An excellent and pocket-friendly protein source, chicken is rich in vitamin A, vitamin B5, iron, zinc, biotin, etc.

Iron has a critical role in haemoglobin synthesis. Haemoglobin in blood transports oxygen throughout the body and also helps in cell repair. It also improves hair and beard growth. The deficiency of iron is associated with hair loss.


Most shelled seafood like oysters, shrimp, crab, and lobsters is rich in protein, zinc, iron, etc.

Protein is an essential nutrient for a healthy beard you always look for—Keratin, a protein that forms a structural component of hair, beard, body hair, etc. Protein also increases testosterone levels which improves DHT levels. Protein deficiency could make your beard dry, brittle, and prone to breakage.


Chickpeas are rich in protein, iron, vitamin B5, vitamin C, Vitamin A, vitamin E, and zinc.

Vitamin E is a good antioxidant that protects cells from damage caused by free radicals. Vitamin E is associated with hair and beard growth.


Seeds are good sources of healthy fats and omega-3 fatty acids, essential for beard growth. 

Sunflower seeds are rich in proteins, vitamin B5, vitamin E, vitamin C, zinc, iron, and vitamin A. Pumpkin seeds are also rich in zinc, iron, protein, vitamin B5, vitamin C, etc. Sesame seeds are packed with biotin, vitamin B5, vitamin A, protein, and vitamin E


Chilli peppers and bell peppers are the best sources of vitamin C, which protect cells, even beard follicles, from damage caused by free radicals. 


From french fries to baked potatoes, no matter how you cook, potatoes always taste good. It contains many beneficial nutrients for beard growth like iron, vitamin C, anti-oxidants, and proteins.

Does food affect beard growth?

Have you ever heard the phrase "you are what you eat"? Well, turns out that this statement applies to your beard as well! Yes, you read that right - what you put in your body can have a direct impact on your beard growth. So, if you've been relying solely on genetics to determine the fate of your facial hair, it's time to reconsider. The foods you eat can provide the necessary nutrients to promote healthy hair growth, and that includes the hair on your face. Whether you're looking to fill in patchy areas or simply boost your beard's overall volume, incorporating certain foods into your diet can make a world of difference

What limits beard growth?


The thickness and growth pattern of your beard is largely determined by your genes.

Hormonal imbalances: 

Low levels of testosterone or high levels of DHT can hinder beard growth.

Poor nutrition: 

Your body needs specific nutrients like protein, vitamins, and minerals to promote healthy hair growth.


Chronic tension can disrupt the natural hair growth cycle, leading to hair loss or thinning.

Lack of sleep: 

Not getting enough sleep can lead to hormonal imbalances, which in turn can affect beard growth.

Medical conditions: 

Certain health conditions like thyroid disorders or autoimmune diseases can impact hair growth.

Harsh grooming habits: 

Over-brushing, over-washing, or using hot styling tools can damage and weaken the hair follicles, ultimately hindering beard growth.

At what age does beard grow fully?

The age at which a beard grows fully can vary greatly from person to person and depends largely on genetics, hormonal factors, and other environmental factors. Generally, boys begin to develop facial hair during puberty, which typically occurs between the ages of 9 and 14 years old. However, it can take several years for a beard to fully develop and mature. For many men, the beard may not reach its full potential until their mid-twenties or even early thirties. It's important to keep in mind that there is no set timeline for beard growth and that it can continue to evolve throughout a man's life. So, if you're not seeing the beard growth you desire yet, don't worry - it may still be on its way!

Take Away

The growth and fullness of a beard are influenced by a variety of factors including genetics, hormonal imbalances, poor nutrition, tension, lack of sleep, medical conditions, and harsh grooming habits. While boys generally begin to develop facial hair during puberty, it can take several years for a beard to fully develop and reach its maximum potential, which can vary greatly from person to person. By taking care of your overall health and practising good grooming habits, you can help promote healthy beard growth at any age.


Q: Do eggs help beard growth?

A: Yes, eggs are a great source of protein and biotin, both of which are essential for healthy hair growth, including beard growth.

Q: Is curd good for beard?

A: Yes, the curd is a great source of protein and vitamin B5, both of which can help promote healthy hair growth, including beard growth.

Q: Is 25 too late to grow a beard?

A: No, 25 is not too late to grow a beard. The age at which a beard grows fully can vary greatly from person to person and may not reach its full potential until a man's mid-twenties or even early thirties.


How to Grow a Beard Faster, By Corey Whelan, on December 5, 2018

How to Make Facial Hair Grow, By Anna Schaefer, on April 16, 2019

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