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Beard Care

Foods That Can Improve Beard Growth

By September 3, 2022No Comments
foods for beard growth

If you are trying to grow a thick beard, you are limited by genetics for the most part. Your genes will dictate how big your beard gets and how fast your beard grows. If you want to milk it for all its worth, then there are extra steps that you can take. You can improve your diet to make sure that you are eating the right foods.

The main benefit of food is that it contains the right vitamins for beard growth. If you goal is quick growth, then you need to eat the correct foods that are full of these vitamins and minerals.

Benefits Of A Beard Specific Diet

If you want to grow the best beard that you can, you need to make sure that you have a proper diet. High carb diets with refined sugar is not going to cut it. You need to quit eating powdered donuts and cookies.

A diet for beard growth will focus on important vitamins and minerals like biotin, vitamin c, folic acid, and zinc. It should also contain natural foods like nuts, berries, meat, and cold water fish. All of these contain important nutrients that you need to keep your hair healthy. And, that includes facial hair.

Foods That Promote Beard Growth

Here is a list of foods that will help you grow a thick and full beard:

  • Eggs
  • Oysters
  • Meat
  • Spinach
  • Sweet Potatoes
  • Sunflower Seeds


eggs in a basket

Eggs contain a high amount of biotin which helps to produce keratin. Keratin is the protein that makes up hair. One single egg contains 10 micrograms of biotin. So, if you are trying to improve growth of facial hair, you want to ensure that you have enough biotin for help growing a beard.


oysters on a plate ready to eat

If you are looking for a low calorie option, then oysters are a great choice. Like meat, they contain a high amount of zinc which is something that you do not want to be low on. Zinc from oysters can help you reach the daily value that you need.


2 pieces of raw meat

What could be more manly than eating meat? Well, eating it to help grow you man beard out. The reason you need to eat meat is because it is high in zinc. Zinc is great for beard growth. A single serving of 3.5 ounces of raw ground beef will provide 44% of the Daily Value.

Zinc deficiency is associate with brittle hair. If your goal is a majestic looking beard, then brittle hair is not going to help you.


Spinach is high in folic acid (vitamin B9) which is essential for development of your beard. It can stimulate your beard to grow. You should be getting 400 mcg per day.

You should make sure that you get enough Folic acid for beard growth.

Sweet Potatoes

Sweet potatoes are loaded with biotin which we know is great for your beard. In addition to that, they also contain a lot of antioxidants.

Sunflower Seeds

These seeds are loaded with vitamins. One of those is Vitamin E which is great for beards.

Best Fruits For Beard Growth


Oranges are loaded with Vitamin C. Whether you get it from oranges or juice, getting the recommended levels can help your facial hair. This vitamin is an antioxidant that can combat oxidative stress. In addition, oranges will help with collagen formation which is important for hair structure.


avocado sliced open

Avocados are an excellent source of saturated and monounsaturated fats which help to increase testosterone levels. beard growth is based on testosterone levels for the most part. So, of course you will want to increase these levels with diet. Avocados are healthy and can be found in guacamole.



Raisins are another good fruit for helping your beard grow faster. They contain an element called Boron. This trace mineral is known to increase free testosterone and DHT. We know that increasing these levels help to improve how thick and fast your beard will grow. You can’t go wrong with adding raisins in your diet.


Blueberries are loaded with beard boosting vitamins. These include vitamin E, A, and B. If you want a solid diet for your beard, then you need to make sure that you eat healthy dark fruits like blueberries.

James Woods

James Woods

Hi, I am James Woods, the founder of Beardedblade. I have extensive experience working in the men's grooming industry. I have worked in the beard care and shaving industries, so I have first hand experience working with products in those areas. I also enjoy all things outdoors and topics related to men's lifestyle. I am an avid camper, hiker, biker, and all around outdoor enthusiast.