The Ultimate Beard Growth Nutrition Guide

The Ultimate Beard Growth Nutrition Guide

Make sure your diet is nutrient-rich to ensure that your body is getting all the essential vitamins and nutritional support for healthy and full facial hair. Heres a look at which vitamins and nutrients our facial hair needs most to grow in full and fast.

  • Vitamin A and Beta A Carotene assist in maintaining and repairing skin tissue, allowing for better hair growth. You can find these vitamins in foods like egg yolks, carrots, sweet potatoes, spinach, and kale.

  • Vitamins C and E encourage sebum production, which is a natural oil that we produce to lubricate and moisturize hair. This is what gives our beard a thick and lush look. These vitamins can be found in citrus fruits, green peppers, broccoli, almonds, sunflower seeds, peanut butter, spinach, and mangoes.

  • Protein consumption is key to bettering your beard. Our skin and hair are mainly composed of keratin, which is a protein made up of amino acids. Since we don’t produce this on our own, we need protein so that it can be converted to amino acids. Ensure that your diet is rich in fish, lean meats, poultry, eggs, rice, beans, and legumes.

  • Vitamins B6, B12 and Biotin promote the growth of new skin cells and hair. These vitamins also reduce stress to prevent hair loss. Find them in fish, poultry, eggs, nuts, brown rice, oatmeal, and wheat germ.

  • Omega-3 fatty acids are essential to overall growth, including facial hair. They offer protection for cell membranes to help avoid any beard dryness or brittleness. Incorporate flaxseed oil, walnuts, and fatty fish like salmon into your diet.

Beard Growth Super Foods:


Fish like salmon, sardines, and mackerel are jam-packed with healthy omega-3 fatty acids. Your body can’t make these healthy fats, so you have to get them from food or supplements. They will not only help protect you from disease, but your body absolutely needs them to grow your beard and keep it shiny and full.


Similar to the fish listed above, avocados have essential fatty acids your body cannot produce naturally. Other good sources:
  • Walnuts
  • Flaxseeds
  • Tuna
  • Brussel sprouts

Greek Yogurt

Greek yogurt is packed with protein, the building block of your beard. It also has an ingredient that helps with blood flow and beard growth. It’s called vitamin B5 (also known as pantothenic acid) and it may even help against beard thinning and loss!


Dark green leafy vegetables are loaded with amazing nutrients. Spinach has tons of vitamin A, plus iron, beta carotene, folate, and vitamin C. These work together to keep a healthy man mane! They also keep your beard moisturized so it doesn’t break  


Here we are with those dark green leafy vegetables. Kale has a very similar effect as spinach. You can’t get enough of these!  


We all know vitamin C has amazing benefits. One of them is its ability to prevent breakage of your beard! One cup of guava has 377 milligrams of vitamin C. That’s more than four times the minimum daily recommended! Other great sources of vitamin C are:
  • blackcurrants
  • yellow peppers
  • blueberries
  • broccoli
  • kiwi
  • oranges
  • papaya
  • strawberries


Asparagus has Methylsulfonylmethane (MSM) which aids in the production of keratin (a protein int he hair) while doing double duty to strengthen hair follicles. MSM is an absolute must for optimal beard growth.


Beets are another great source of MSM. Both asparagus and beets will offer more MSM when raw but they both retain MSM when cooked, unlike other vegetables.  

Iron packed grains and pasta

If your body has too little iron, you can suffer from hair loss. You can find iron in grains and pasta, but you may also find it in soybeans and lentils. This is crucial to growing a full healthy bead.


Similar to grains and pasta, cashews provide iron which is essential for beard growth. Keep in mind you will need enough vitamin C to help your body absorb the iron.  

Brown Rice

Brown rice contains the fourth most abundant mineral in the body, Magnesium. It is critical for beard growth and can also be found in halibut.

Lean Poultry

Want a thicker beard? Well, hair is pretty much pure protein. So when you don’t get enough protein, hair growth can come to a halt. You won’t be growing new hair, and some dead hair will undoubtedly fall out. This may lead to patchiness and thinning. Pick lean options like chicken or turkey, which have less saturated fat than sources like beef and pork.

Sweet potatoes

These are loaded with a great antioxidant called beta carotene. Your body turns beta carotene into Vitamin A which will help give that beard of yours a nice healthy shine! Other options to ensure you get beta carotene are:
  • Carrots
  • pumpkin
  • cantaloupe
  • mangoes

Sunflower Seeds

Sunflower seeds are loaded with an abundance of vitamin E, which will enhance blood flow and promote faster beard growth.


Eggs are rich in a B Vitamin called biotin that helps significantly with beard growth. They are also packed with protein and iron.


Similar to eggs, almonds contain high biotin content. One cup contains nearly one-third of your daily requirement and will make a significant difference in your beard growth.


These bad boys are rich in zinc. When your body doesn’t have enough zinc, you can struggle from hair loss. If you’re not a fan of oysters, you can also find zinc in:
  • beef
  • crab
  • lobster
  • fortified cereal

Cucumber and Mango

Both cucumber and mango will provide a mineral called silica which is critical for beard growth. Silica can also be found in:
  • green leafs
  • beans
  • celery
  • asparagus


    Eggs are rich in a B Vitamin called biotin that helps significantly with beard growth. They are also packed with protein and iron.


    Similar to eggs, almonds contain high biotin content. One cup contains nearly one-third of your daily requirement and will make a significant

    In conclusion:

    If you’re having trouble growing a thick, full, manly beard and are struggling with patchiness, you may need a little help to achieve your true beard potential. Following this meal plan will help give your body the vitamins and minerals it needs to have a thick, full, and healthy beard. It’s also going to give your body the nutrients, proteins, and omegas you need to build a strong and muscular body.

    In fact, this meal plan is ideal for anyone who wants to have a thick and full beard, look there best and feel amazing! It may be cliche, but the health of your beard and body starts with what you eat. In addition to following this plan, we highly recommend you look at some beard care products for the best results!