The Nutrients You Need to Grow A Better Beard

The Nutrients You Need to Grow A Better Beard

You’ve heard it before, but we’ll say it again, you are what you eat! So many men struggle with growing a beard. They want a full, healthy beard but are often left with patchy beards, or even worse, not even enough hair on their face to define their facial hair as a beard at all. According to Jim White, registered dietician and spokesman for The American Dietetic Association, the condition of your facial hair directly corresponds to the health of your body. This means that you can eat your way to a smoother, shinier, and fuller beard. If you’ve been looking for a more natural way to stimulate beard growth, eat foods rich in the following vitamins and nutrients:

Vitamin A and Beta-carotene

Vitamin A works by repairing skin tissue. Healthy skin is the foundation for a full, healthy beard. When your skin is healthy, your beard is bound to grow. Beta-carotene is a nourishing substance that the body converts to Vitamin A. It is mostly found in foods that are low in saturated fats such as sweet potatoes, spinach, carrots, squash, and peas.


Eating protein-rich food is essential for healthy hair growth. Foods that are rich in protein include chicken, fish, eggs, nuts, and yogurt.

Vitamins C and E

These nutrients boost the production of sebum which lubricates skin and hair. Rich sources of vitamins C and E include almonds, broccoli, fruits, spinach, green peppers, sunflower seeds, mangos, and peanut butter.

Omega-3 Fatty Acids

If you want to grow your beard rapidly eat more foods containing Omega-3 fatty acids. The nutrient boosts hair growth and protects cell membranes, thus preventing your beard from becoming brittle or dry. Try adding walnuts, salmon, and flaxseed oil to your diet to get the recommended daily amount of this hair growing nutrient.


Zinc enhances repair and tissue growth. Beef, oysters, spinach, lentils, and pumpkin seeds are foods rich in zinc. 

If you’re serious about growing a fuller, healthier beard, take an inventory of the foods you consume and consider updating your diet to a diet rich in vitamin A, protein, vitamins C and E, and zinc because what you eat matters.

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