Waiting for a beard to grow can be frustrating, especially when aiming for a full beard. The rate at which your beard grows, as well as its fullness, is largely determined by genetics. However, health and lifestyle habits, including diet, can also play a part. While you can’t alter your genetics, adopting certain lifestyle habits may make you healthier and help you achieve a fuller beard quicker. This article explores how your diet can influence beard growth and overall facial hair health.
Understanding the Factors Influencing Beard Growth
Several factors contribute to beard growth, some of which are beyond our control.
Genetics and Hormones
Genetics and hormones are the main determinants of how quickly and fully a person’s beard will grow. Men’s facial hair starts coming in during puberty. Some men see their full beard come in when they’re as young as 18 or 19, while others may continue to have sparse areas of growth until their mid-to-late 20s or even later. Some men may never achieve the beard of their dreams.
Facial hair growth is largely propelled by testosterone, a hormone. For men between 19 and 38, the normal testosterone range is 264 to 916 nanograms per deciliter (ng/dL). Low testosterone can negatively affect beard growth. For men with clinically low testosterone, supplements under a doctor’s supervision may help increase beard growth. However, if your testosterone is within the normal range, taking supplements will most likely not help.
You can also be genetically predisposed to a scant beard, even if your testosterone is normal. This is largely due to genetic variations, ethnicity, and heredity. Remember that you inherit genes from both parents. Your dad’s beard may indicate what yours will be like, but so may your maternal grandfather’s.
Read also: The Hoxsey Diet
Beard growth fullness may also be affected by testosterone. There is some evidence that the linear hair growth rate, meaning how fast your beard grows, is determined by the amount of dihydrotestosterone (DHT) you produce. DHT is a byproduct of testosterone, activated by an enzyme in the hair follicle’s oil glands. Once your beard growth pattern has become fully established, you may notice that your beard grows about 1/2 inch per month.
Age
Age is a significant factor in beard growth. While most men experience some facial hair growth around the age of 16, it doesn’t usually turn into a full beard until their mid-20s. The prime time for growing a beard is typically between 25 and 35, when testosterone levels are rising, and the growth phase (anagen) is the longest. After this period, testosterone levels typically start declining. However, many men experience successful beard growth at all ages.
Overall Health and Lifestyle
Your overall health affects everything, including your beard. Good nutrition from eating a healthy, balanced diet may benefit your beard as well as your body. The healthier you are, the healthier your beard will be.
The Role of Diet in Beard Growth
While genetics play a significant role, a healthy diet can optimize your beard's growth potential. Certain nutrients are essential for hair follicle health and can promote stronger, fuller beard growth.
Essential Nutrients for Beard Growth
Protein: Hair follicles are mostly made of protein, specifically keratin. Eating enough protein supports hair growth. A lack of protein may cause hair loss. Good sources of protein include lean meats like chicken and salmon, eggs, and plant-based options like beans and lentils. Red meats are also some of the most protein-dense foods out there. Red meats can also boost testosterone production.
Read also: Walnut Keto Guide
Vitamins: Vitamins play an important role in the hair follicle growth cycle and cellular turnover. Deficiencies in vitamins can lead to hair loss.
- Vitamin A: Helps regenerate cells and stimulate hair growth. It is also important for the production of sebum, a natural oil that keeps hair well-moisturized and healthy. Sources include sweet potatoes, spinach, and sweet peppers.
- B Vitamins: B vitamins, including biotin, riboflavin, niacin, and cobalamin, enhance blood circulation, delivering nutrients to hair follicles. Biotin, in particular, boosts your body’s keratin infrastructure, keeping your hair strong and preventing breakage. A biotin deficiency can lead to thinning hair or skin irritations. Sources include eggs, nuts, seeds, and whole grains.
- Vitamin C: A powerful antioxidant that protects hair from environmental damage and improves hair growth. It also helps the body produce collagen, a protein that strengthens hair. Sources include berries, oranges, and sweet peppers.
- Vitamin D: Stimulates new hair follicles and rejuvenates old ones, crucial for hair growth and restoration. It is also essential in the production of testosterone. Sources include fatty fish, fortified foods, and sunlight exposure.
- Vitamin E: An antioxidant that protects hair strands from environmental damage. Sources include avocados, nuts, and seeds.
Minerals: Minerals are essential for various aspects of hair health.
- Iron: Transports oxygen to beard follicles, nourishing the beard and promoting robust growth. Iron deficiency can stunt hair growth and cause hair loss. Sources include liver, spinach, and red meat.
- Zinc: Supports hair tissue growth and repair. A lack of zinc in the diet may promote telogen effluvium, a common form of hair loss. Sources include oysters, nuts, chickpeas, and beans.
- Selenium: Aids in processing iodine, crucial for beard growth, by maintaining a healthy scalp environment that prevents hair loss. Brazil nuts are a great source of selenium.
Healthy Fats: Healthy fats, such as omega-3 fatty acids, possess strong anti-inflammatory properties, which help open up the hair follicle, creating a conducive environment for hair to grow. They also help to moisturize the scalp and strands, providing a natural sheen and preventing dryness. Sources include avocados, nuts, seeds, and fatty fish like salmon.
Water: Proper hydration is crucial for regulating processes throughout the body and mitigating dryness, slowed growth, or itchiness. Water is the primary delivery system for nutrients and lubrication to the follicles that your beard hairs need to grow. Aim to drink at least eight glasses of water a day.
Foods to Include in Your Beard-Boosting Diet
- Eggs: A great source of protein, biotin, zinc, selenium, and other hair-healthy nutrients.
- Berries: Loaded with beneficial compounds and vitamin C, which has strong antioxidant properties and helps the body produce collagen.
- Spinach: Provides folate, iron, and vitamins A and C, essential for hair growth.
- Fatty Fish: Excellent sources of omega-3 fatty acids, protein, selenium, vitamin D3, and B vitamins.
- Sweet Potatoes: A good source of beta-carotene, which the body converts into vitamin A.
- Avocados: A great source of healthy fats and vitamin E.
- Nuts: Contain vitamin E, B vitamins, zinc, and essential fatty acids.
- Seeds: Rich in vitamin E, zinc, selenium, and omega-3 fatty acids.
- Sweet Peppers: Provide antioxidant-rich vitamin C and vitamin A.
- Oysters: An excellent source of zinc.
- Beans: A great plant-based source of protein, zinc, iron, biotin, and folate.
- Soybeans: Contain spermidine, which may promote hair growth.
- Meat: Provides protein and iron, aiding growth and helping repair and strengthen hair follicles.
- Oranges: Contain high amounts of vitamin C to boost immune function and lower the amount of SHBG in your body, a hormone that can make testosterone and DHT less active.
- Potatoes: Packed with clean carbs that can boost DHT and testosterone.
- Watermelon: Made of almost entirely water, boosting hydration and improving beard health.
- Leafy Greens: Full of vitamin A, which repairs skin tissue, crucial for hair health.
- Brazil Nuts: Have a super high amount of selenium.
Foods to Avoid or Limit
- Highly processed foods: Often contain harmful additives and lack essential nutrients.
- Sugary snacks: Can lead to inflammation and affect the health of your scalp and hair.
- Excessive alcohol consumption: Can dehydrate your hair, leaving it dry and brittle.
Practical Tips for Implementing a Beard-Boosting Diet
- Start with a Nutrient-Packed Breakfast: Begin your day with a breakfast rich in nutrients that promote optimal hair health. Consider Greek yogurt with berries and chia seeds or eggs with spinach.
- Incorporate Healthy Snacks: Maintain your energy levels and nourish your hair with healthy snacks like apple slices with almond butter or a hard-boiled egg.
- Balance Your Main Meals: Include a diverse range of proteins, healthy fats, and vibrant fruits and vegetables in your main meals. A quinoa salad with spinach and grilled salmon is an excellent option.
- Stay Hydrated: Consume at least eight glasses of water a day. Incorporate herbal teas and hydrating foods like cucumbers and watermelon.
Beyond Diet: Additional Tips for Promoting Beard Growth
While diet is crucial, other factors can also impact beard growth and health.
Read also: Weight Loss with Low-FODMAP
Exercise
Exercise improves blood flow, stimulating hair follicle growth. Exercises like weightlifting and strength training may also temporarily boost testosterone. Vary your workouts and the time of day you do them, as testosterone levels naturally fluctuate during the day. Regular exercise three to four times a week has been associated with stable testosterone levels, which promotes healthy hair growth.
Sleep
Sleep is essential for optimal overall health and beard growth. The testosterone in your system is primarily released during sleep. Not getting enough rest can adversely affect this process. Aim for 7-8 hours of sleep per night.
Skin Care
Keeping your skin and beard clean and moisturized can have a positive effect on beard appearance. Exfoliate your face to keep your pores open, removing dead skin cells and debris from around each hair follicle. This will also help reduce ingrown hairs. Use leave-in conditioners designed specifically for beards to nourish the hair, keeping it soft and moisturized.
Supplements
If you’re unable to get all the nutrients you need through diet, taking a supplement or multivitamin complete with iron and zinc may be beneficial. However, remember that supplements are not a miracle cure and won’t override heredity.
Managing Stress
Managing the stress in your life should be a priority. Stress upsets the growth cycle of your facial hairs and forces follicles to go into the resting phase, halting the production of new strands.
Common Misconceptions About Beard Growth
- Shaving makes beard hair grow faster or thicker: Shaving does not make beard hair grow faster or thicken it.
- There is a specific regimen that can thicken beard hair: While keeping your beard clean and moisturized helps it appear thicker, there is no scientifically proven regimen to thicken beard hair.