15 Foods That Help With Beard Growth [Backed By Science]

The Men’s Attitude is reader-supported! We might get a small commission if you purchase something after clicking our links, at no extra charge for you.

If you are following our blog, you have probably heard us, time after time, say that diet and nutrition are two of the most critical factors in beard growth. Just like with the hair on your head, what you eat directly impacts how thick and full your beard will be. In this article, we will explain why and which foods help stimulate beard hair growth.

Why does food impact beard growth?

The reason why diet impacts beard growth is actually pretty simple. Two primary hormones affect beard growth: testosterone and dihydrotestosterone (DHT). Testosterone is the hormone responsible for most of the physical traits associated with being male such as muscle mass, deep voice, beard hair, etc. DHT is a byproduct of testosterone, and it is what causes things like hair loss and prostate problems.

Now, here’s where diet comes in. Foods with certain vitamins and minerals can help increase testosterone and DHT production. With more of these hormones in your system, you will likely have a thicker, fuller beard.

Of course, you should remember that diet is just one factor in beard growth. Things like genetics, age, stress levels, and sleep also play a role. But if you want to maximize your beard’s potential, paying attention to what you eat is a good place to start.

So which foods should you be eating for a thick full beard?

Here are some of the best:

1. Eggs

If you are a gym rat, you probably already know that eggs are one of the best foods you can eat for muscle growth. But you may not know that they are also great for beard growth. Eggs are loaded with protein, which is the building block of all tissues in the body, including beard hairs. They also contain biotin, a water-soluble vitamin necessary for proper cell growth.

Finally, they are rich in Vitamin D, which can help with testosterone production. All of these factors combined make eggs one of the best foods you can eat for beard growth.

2. Beef

Another high-protein food that is great for beard growth is beef. Beef is a good source of high-saturated fat, which is necessary for proper hormone production. It also contains zinc, iron, and vitamin B12, essential for healthy facial hair growth.

Zinc, in particular, is worth paying attention to. It is a mineral that plays a role in over 300 different enzymatic reactions in the body. One of those reactions is the production of testosterone. Studies have shown that men who have taken 30ml of zinc per day have experienced increased testosterone levels.

3. Olive Oil

You probably have heard about the so-called “Mediterranean diet” before. This diet has been shown to have numerous health benefits, including reducing the risk of heart disease and stroke.

But did you know that the key component of the Mediterranean diet – olive oil – can also help with beard growth? That’s right, olive oil is not just good for your heart but also for your beard.

How does it work? Olive oil is rich in fatty acids (73% Monosaturated), which are necessary for proper hormone production.

There are actually studies that prove the link between olive oil consumption and beard growth. One study found that men who consumed olive oil as the main source of fat had their testosterone levels increase by 17% in just two weeks.

So, if you want to grow a thick full beard, make sure to include olive oil in your diet.

4. Gelatin

This one might shock you, but did you know that the gelatin used to make jellies and desserts is made from animal collagen? And before you ask why you should care, let me explain.

The founding blocks of protein are amino acids, and collagen is made up of a specific combination of 18 different amino acids. Two of them the most important for beard growth are glycine and proline.

These two amino acids are the actual amino acids that our body uses to produce collagen. And as you know, collagen is the most abundant protein in our bodies and plays a key role in hair growth.

So, as you can understand, consuming gelatin can actually help with beard growth.

5. Raisins

Raisins are a healthy snack option but also great for beard growth. That’s because raisins are high in boron.

Boron is a trace mineral that is often overlooked but plays a key role in many different bodily functions. One of those functions is the production of testosterone.

A study done on athletes found that those who supplemented with boron had their testosterone levels increase by 28% and DHT levels by 10%.

So, if you want to grow a thick beard, make sure to snack on some raisins.

6. Macadamia Nuts

Unfortunately, many websites don’t do proper research and suggest that eating any kind of nuts will help with beard growth.

But this is not true and let me explain why.

You see, most nuts have high polyunsaturated fat content. And studies have shown that a diet high in polyunsaturated fats can actually decrease testosterone levels.

So, if you want to be sure that you are doing everything right for beard growth, avoid other nuts and focus on macadamia nuts instead.

Macadamia nuts differ from others because they have a higher monounsaturated fat content. And as you already know, monounsaturated fats are necessary for proper hormone production.

So, macadamia nuts won’t decrease your testosterone levels but will actually increase them.

7. Brazil Nuts

Macadamia nuts are not the only nuts that help with beard growth. Brazil nuts are also great for facial hair.

But there is a big difference between how Brazil nuts and macadamia nuts help with beard growth. You see, Brazil nuts are actually rich in selenium.

Selenium is a trace mineral that is often overlooked but plays a key role in many different bodily functions. One of those functions is the production of testosterone.

So make sure to include Brazil nuts in your diet if you want to grow a thick full beard.

Pro tip: Always buy Brazil nuts that have the skin intact. That’s because most of the selenium is actually in the skin.

8. Fish

You might be wondering how fish can help with beard growth. It all has to do with fish being rich in omega-3 fatty acids.

And while no studies prove Omega 3’s can affect testosterone levels, they are an essential building block of cell membranes.

And since facial hair follicles are made up of cells, it only makes sense that omega-3 fatty acids would be necessary for proper beard growth.

So, if you want to make sure you are doing everything right for beard growth, include fish in your diet.

9. Oranges

Everyone knows that oranges are great for your health. But did you know that they are also great for beard growth?

And it is not because they are rich in vitamin C, although that does help.

It is because oranges are rich in fructose. And I know that it might not sound like a good thing, but fructose is actually necessary for proper testosterone production.

You see, there is a hormone in our bodies called sex hormone-binding globulin (SHBG).

SHBG is a protein that binds to testosterone and DHT and makes them unusable by our bodies.

So, the more SHBG we have in our bodies, the less testosterone we have available.

Fructose actually helps to decrease the amount of SHBG in our bodies by inhibiting its production.

This is why oranges are great for beard growth.

10. Mushrooms

I know that many of you would be like, “how can a fungus help with beard growth?” But mushrooms are more than just a fungus.

They are actually a food that has been used for medicinal purposes (and not only ;)) for centuries.

Mushrooms are loaded with polysaccharides. And polysaccharides help decrease the aromatase enzyme.

Aromatase is an enzyme that converts testosterone into estrogen. Estrogen is the female hormone and is the enemy of testosterone.

So, by decreasing the aromatase enzyme, mushrooms help to increase testosterone levels. And as you know, higher testosterone levels lead to a thicker, fuller beard.

11. Potatoes

The humble potato is often associated with starchy carbs and weight gain. But potatoes are actually an excellent food for beard growth.

This is because potatoes are rich in carbs; yes, you read that right, carbs are not evil.

You see, studies have shown that a high-carb diet actually increases testosterone levels, and guys with a 2:1 ratio of carbs to protein significantly increased testosterone levels.

* Please don’t go to Mcdonald’s and order a large fry to help grow your beard. The frozen, processed potatoes they use will not help you.

Go to the grocery store and buy some fresh potatoes. Bake them or boil them. Don’t eat unhealthy fried foods as an excuse to help with beard growth.

12. Coffee

Yes, my coffee-addict friends, coffee can actually help with beard growth.

The explanation is a bit complex, but I will do my best to explain it in simple terms.

You see, coffee acts as a selective PDE-4 inhibitor. PDE-4 is an enzyme that breaks down cyclic adenosine monophosphate (cAMP).

cAMP is a hormonal messenger responsible for a whole host of processes in our bodies.

One of those processes is the release of testosterone and growth hormone. So, by inhibiting PDE-4, coffee helps to increase testosterone levels.

And as you know, higher testosterone levels lead to a thicker, fuller beard.

So, if you were thinking about pouring another cup of coffee, you can do so with the knowledge that it will help your beard grow.

13. Brocolli

And if you thought that you were doing everything right for beard growth by eating potatoes and sipping coffee, you were wrong.

You see, there is one more food that you need to include in your diet, and that food is broccoli.

I am sure you are tired of hearing about broccoli’s health benefits.

But the fact is, broccoli is a very healthy food, and it can actually help with beard growth.

This is because broccoli contains a compound called (IC3) indole-3-carbinol.

IC3, just like mushrooms’ polysaccharides, decreases the aromatase enzyme.

And as you already know, the less aromatase we have in our bodies, the less testosterone is converted into estrogen.

And that means more testosterone available for beard growth.

14. Sorghum

Most of you probably don’t even know what sorghum is. Well, it is a grain that is native to Africa.

It is not so famous as wheat or rice but is a very healthy grain. And it can actually help promote beard growth.

You see, studies have proven that sorghum can increase 5-a reductase levels up to 54%.

5-a reductase is an enzyme that converts testosterone into DHT.

DHT is a more potent androgen than testosterone. So, the more DHT we have in our bodies, the better our beards will grow.

15. Alfalfa Sprouts

This is the last but probably the most important food on this list. And this is based on a study where a group of 68 men was split in two.

Half were given broccoli sprouts, and half were given alfalfa sprouts.

The group that was given the alfalfa sprouts had an increase of 70% in free testosterone levels.

And while even the scientists are not quite sure why this is, they believe it has something to do with a substance called quercetin.

Quercetin is a flavonoid that is found in alfalfa sprouts. Flavonoids are plant-based compounds that have a whole host of benefits.

What scientists think is the most likely scenario is that quercetin has anti-estrogenic effects.

And as you know, the less estrogen we have in our bodies, the more testosterone will be available for stimulating beard growth.

Foods For Beard Growth FAQ

Conclusion

If you want to stimulate hair growth, you need to make sure you are doing everything right.

That means eating a healthy diet, exercising regularly, and getting enough sleep.

But it also means including certain foods in your diet that will help with healthy beard growth.

So, make a list of the foods I have listed above, and make sure you include them in your diet.

Doing so will help you grow a thick, full beard in no time.

If there is any food that has helped you boost beard growth, please let us know in the comments below. We would love to hear from you.