Best Foods For Facial Hair Growth: Get Your Daily Dose Of Vitamins And Minerals

Written by : Team GOB  Published In : Beard Tips  Created Date : May 18, 2018  Comment : 4

Facial hair growth is tough! We know.

But, the truth is, there are so many food items, vitamins and minerals that are going to help you turn yourself into an alpha male!

Studies state that facial hair growth completely depends on Testosterone, the male hormone. Testosterone also has a partner in crime, DHT. However, this is not all! Along with DHT and Testosterone, food items also help you enhance your beard.

No! It does not magically happen. Rather food turns out to be a charger for these two hormones (Testosterone and DHT). The vitamins and minerals present in various food items increases the levels of these hormones and helps better bodily utilization, which in turn helps enhance the level of stimulation around our facial muscles to help us achieve a fuller beard.

The best part?

All of this happens naturally.

To briefly sum it up, before we jump to stating the food items; Food items are going to help you achieve a fuller and a healthier beard growth. These food items work in the following manner –

  • They increase the level of natural thyroid hormone
  • They also increase the level of Testosterone and DHT in your body
  • They lower the SHBG, the carrier protein which in turn, allow testosterone and DHT to be more active.
  • They supply your body with the necessary dose of vitamins and minerals.

Well, now that you are pretty caught up with the science behind all of this, let’s get started with some food items. Channel your inner chef! Be at your creative best!

Vitamin A

The first one, in the alphabetical order, Vitamin A rich food is important for your facial hair growth. Why? Well, the natural mechanisms in our body produce many antibodies which can damage our cells and hair growth. If we consume in more and more Vitamin A, we are helping our body to put a stop on those antibodies, those radicals to ensure that our beards are always spared of all the harm.

The best food items rich in Vitamin A

  • Carrots
  • Sweet Potatoes

Omega 3 Fatty Acids

Even if Omega 3 Fatty Acids are not naturally produced by human body, they are still required to add to our diets through other sources. These fatty acids aid our bodies to reduce the breakdown and inflammation of our hair follicles and nourish them in turn. They are essential for us as they promote healthy hair growth.

The best food items rich in Omega 3 Fatty Acids

  • Salmon
  • Almonds

Vitamin C and Vitamin E

Vitamin C and E, both are known as natural promoters of sebum. Now what is Sebum? Sebum is a natural oil that is produced inside our body to moisturize our hair and enhance their appearance. Moreover, Vitamin C helps promote the growth of tissues that make up our skin and hair follicles.

The best food items rich in Vitamin C and Vitamin E

  • Citrus foods
  • Peppers
  • Broccoli
  • Peanut butter
  • Spinach
  • Mangoes


Iron is necessary for our body for enhancing our Hemoglobin in our blood. Without Hemoglobin our blood would not be able to perform its basic function effectively. What is that function? To supply our body parts with oxygen. Iron is thus essential for an efficient beard growth. Moreover, you could mix up iron rich food items with food items rich in Vitamin C to see even better results.

Food items rich in Iron

  • Spinach
  • Broccoli
  • Red Meat
  • Tofu


Protein is nothing but the building blocks of our body. Everything, from our skin to our hair, is composed of protein. Keratin, is a form of structural protein, formed out of amino acids is essential for an efficient growth of hair on our body, be it our head or our beards.

Food items rich in Protein

  • Fish
  • Poultry
  • Eggs
  • Rice
  • Milk
  • Beans

Vitamin D

Vitamin D is an essential part of our body and helps absorb calcium to build stronger teeth and bones. However, not many know that it is also directly linked to our hair growth. Deficiency of Vitamin D is directly linked to hair loss. Therefore, not adding enough Vitamin D to your diet could damage your beard.

Food items rich in Vitamin D

  • Milk
  • Cheese
  • Fish products

Apart from food items, sunlight is an amazing source of Vitamin D.


Biotin helps our hair growth process in an indirect way. To understand this indirect relation, we need to closely understand how Proteins help in hair growth. Now, since we just talked about how proteins are present in our body in the form of Keratin, which helps natural hair growth, we need to look at how keratin is formed in our body. It is made out of reactions between amino acids. Now, where do amino acids comes from? Amino acids come out as a result of biotin reacting with our cells. Therefore, the amount of biotin produced in our body is linked to amount of protein and keratin, and thus, determining the production of hair on our bodies. Without biotin, you would be left with weaker hair.

Food items rich in Biotin

  • Lentils
  • Cauliflower


Zinc is a naturally formed mineral that helps in natural and efficient growth of our hair. Moreover, it is also responsible for repairing our hair cells. Many food items help us provide zinc to our bodies, however in small quantities. But mind you, these small quantities are supercharged and know what to do! Consuming about 10-11 mgs of Zinc every day is essential for adult men.  If you are looking forward to a healthy beard, do not ever skip on zinc.

Food items rich in Zinc

  • Spinach
  • Shrimps
  • Kidney beans
  • Flax seeds
  • Watermelon seeds
  • Pumpkin seeds

4 thoughts on “Best Foods For Facial Hair Growth: Get Your Daily Dose Of Vitamins And Minerals”

  • Brother ,when beard growth supplement will be back in stock ?? It is much more easier grow a good beard.. but it is taking too much time to be back in stock..plzz do something is hard to wait

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