We do know that vitamins and minerals are the basis at which our bodies work, and they are scientifically proven to help, aid, and assist facial hair growth by;
- Maintaining optimal production of testosterone and DHT (main hormones behind beard growth).
- Maintaining the production of sebum, collagen, keratin, and everything that our bodies do to produce energy, which eventually leads to growth of beard.
So we know that we couldn’t function without vitamins and minerals, but we also don’t kind of believe that these vitamins would help our facial hair to grow…
…And really, to be honest, there are no direct “beard growth vitamins”. No amount of any vitamin works in a way that it would suddenly add hair to your chin. BUT we still need optimal levels of nearly all essential vitamins and minerals to actually be able to MAXIMIZE our natural abilities to grow facial hair.
And this, gentlemen, is the basis of this whole article.
We have to understand that vitamins that help beard growth actually help not directly, but indirectly. They help by maintaining optimal levels of essential nutrients in our bodies so that the body can properly maintain its functions, and one of these functions just happens to be – for men – beard and mustache growth.
Let’s take a closer look at what vitamins and minerals are the most important for growing a healthy and thick beard:
Best Vitamins and Minerals for Beard Growth
In order to find the best facial hair vitamins and minerals, we have to look at the body from multiple perspectives…
…Not only at what any specific vitamin can do to hair health and growth, but also how they impact the hormones necessary for the growth of beard (testosterone and DHT).
Below, you can find all the essential vitamins and minerals and their effects on beard growth, hair health, testosterone, and DHT, to know which are the best minerals and vitamins to promote facial hair growth.
Here’s the minerals and vitamins for facial hair research;
- Vitamin A is necessary for proper synthesis of testosterone (the main hormone behind stimulating facial hair follicles to grow hair). Studies have shown that when vitamin A levels drop, testosterone also drops very fast.
- Vitamin B (complex) consists of 8 water-soluble vitamins, nearly all of these have a function in maintaining testosterone levels and making your body produce sebum and keratin for hair and beard growth, especially b7 (biotin) and B9 (folic acid).
- Vitamin C protects the body from free-radical and oxidative damage, this is because its the main antioxidant of our bodies. It also helps to preserve testosterone, DHT, and hair follicles from the destructive effects of the stress hormone cortisol.
- Vitamin D supplementation for a year has been scientifically proven to raise testosterone levels by 25%. As this is the hormone responsible for triggering beard growth, one could easily conclude that vitamin D is a facial hair vitamin.
- Vitamin E is a fat-soluble antioxidant that protects the body and hormones from the damage of free radicals and the stress hormone cortisol. It also blocks the formation of reactive oxygen species (ROS) and promotes (facial) hair, skin, and nail health.
- Vitamin K comes in two forms, K1 which can be found in leafy greens, and K2 which is abundant in animal organs like liver, brain, and heart. Both are necessary for healthy testosterone and DHT production, and thus very important beard growth vitamins.
- Sulfur or as you might better know it, MSM, is the 7th most abundant element of the human body, and vitally important for facial hair growth as the body needs sulfur to synthesize such facial hair vitamins as biotin (B7) and thiamine (B1).
- Potassium ions are necessary for the proper function of multiple cofactor enzymes, including the 5-a reductase enzyme, which triggers the production of DHT, a hormone responsible for linear growth of the male facial hair.
- Sodium is the main mineral found in salt, it needs to exist in balance with potassium to provide “electricity” for bodily functions such as the beating of the heart. Sodium also pulls water-soluble vitamins and minerals into the cells from blood.
- Calcium supplementation has been found to increase testosterone levels when taken after exercise, it’s also a vital mineral for cellular respiration and deficiency is known to cause brittle nails and hair loss all-around the body.
- Magnesium plays an interesting role in regulating the hormones (testosterone and DHT) necessary for beard growth, it might be the most important mineral for facial hair stimulation as it lowers SHBG, a globulin that reduces activity of DHT and T.
- Zinc has very important functions in the body, as it regulates hundreds of different co-factor enzymes. Supplementing with zinc increases beard growth rate and facial hair health by increasing thyroid hormone and testosterone production naturally.
- Phosphorus is a vital mineral for the health of bones, teeth, and hair sprouting from follicles. Studies have shown that androgenic (hormone driven) hair is often very high in phosphorus. This is interesting since facial hair is also androgenic.
- Iodine is the most important mineral for the health of the thyroid gland (located just below Adam’s apple). Thyroid – when it functions well- increases the rate of energy production (beard growth, etc) and hormone production (T and DHT) in the body.
- Selenium is needed in trace amounts by the body to convert thryoid hormones T3 and T4. Selenium is also a vital co-activator of enzymes in the body, powerful antioxidant, and can be used to increase testosterone.
- Boron is a trace mineral that not many people know about. However two human studies (1, 2) have shown that ~10mg’s of boron in the morning for 10 days or more can increase free-testosterone levels by 28% and DHT by 10%.
Now understand this: your body needs nearly all of these in a way or another for healthy facial hair growth and other bodily functions. This is especially true when there are deficiencies in the body.
NOTE: Vitamin and mineral deficiencies are extremely common, even in US, as one study quotes, “Large portions of the population had total usual intakes below the estimated average requirement for vitamins A (35%), C (31%), D (74%), and E (67%) as well as calcium (39%) and magnesium (46%). Only 0%, 8%, and 33% of the population had total usual intakes of potassium, choline, and vitamin K…”
Best Ways to Ensure Good Intake of Beard Vitamins
- Eat a balanced diet with plenty of micronutrient-dense foods (especially animal organs, dark leafy greens, variety of fruits, vegetables, meats, and tubers).
- Take a high-quality multivitamin with all the necessary vitamins and minerals for beard growth (not Beardilizer or Vitabeard though, they’re basically a scam).
Now considering that your diet is good in terms of beard growth, let’s look at the best possible multivitamin for making absolutely sure that you’re getting all of the above nutrients in high quantities and quality.
For that Beard Resource recommends EXOS Elite AM/PM Multivitamin.
It costs the same amount per month as those two famous beard vitamin supplements (Vitabeard and Beardilizer), but it actually has a gigantically higher amount of essential nutrients, and they’re actually extracted from better sources. The only difference is that EXOS doesn’t say “beard” in it.
There are so many minerals and vitamins to promote facial hair growth, and the body does so directly (by increasing energy production, keratin, sebum, etc) and indirectly (by stimulating the production of hormones that trigger facial hair growth).
It’s impossible to say what would be the best vitamins for beard growth, as they are all so important…
…Which is why Beard Resource highly recommends everyone to consume a super high-quality multivitamin and eating a balanced diet in order to maximize natural ability to grow facial hair.