Beard Foods: 12 Foods to Increase Facial Hair Growth Naturally

Beard Foods: 12 Foods to Increase Facial Hair Growth Naturally

| 8 minute read
10 beard foods to speed growth

The truth is that there are many foods that promote beard growth. Some through impacting your hormone levels, others by providing vital beard nutrients to the follicles.

Since facial hair growth is almost completely regulated by male hormones (testosterone and DHT), eating foods that increase the levels of these two hormones and increase the bodily utilization of these androgens, is one of the best ways to stimulate facial hair growth naturally.

In short, the best beard growth foods do the following;

  • Increase natural thyroid hormone production.
  • Increase testosterone and DHT levels naturally.
  • Lower the carrier protein SHBG, making T and DHT more active.
  • Contain the necessary beard vitamins and minerals to boost growth.

1. Eggs are Some of the Best Beard Foods

Eggs cooking on a frying pan.Eggs are very high in quality protein which is one of the essential building blocks of hair.

Eggs also contain cholesterol – which although demonized – is necessary for healthy testosterone production, the hormone necessary for beard growth.

Biotin is really good for beard growth, and it just so happens that eggs are one of the richest sources of biotin.

Last but not least, eggs are loaded with nearly all essential micronutrients (vitamins and minerals) and also have fairly good fatty-acid ratios for production of testosterone and DHT (high in saturated and monounsaturated fats, low in polyunsaturated).

2. Orange Juice

Oranges and freshly squeezed orange juice on a table.Orange juice might not be the first thing that comes to mind when thinking about foods that promote beard growth, but this doesn’t mean it wouldn’t work.

The reason why OJ is a beard boosting food is that it’s high in the fruit sugar fructose. And fructose has been shown to lower the amounts of sex hormone binding globulin (SHBG), which is a hormone that binds testosterone and DHT, making them less active in the body.

When you drink orange juice the naturally occurring fructose in oranges will lower SHBG release from the liver, and thus leave more free-testosterone and free-DHT into the bloodstream to attach to hair follicles and make them grow thicker and stronger.

Not only is OJ beneficial for male hormones, it also increases thyroid activity, which can speed up beard, nail, and hair growth. Not to mention the naturally occurring vitamin C that is necessary micronutrient for facial hair growth.

3. Potatoes

potatoes on a panPotatoes are a clean and gluten-free source of quality carbohydrates.

And carbohydrates are what your body needs in good amounts to produce testosterone, as well as DHT (the main hormone behind facial hair growth).

One study showed that when people eat twice as many calories from carbs than from protein (a protein to carb ratio of 1:2), their testosterone and DHT levels shoot up.

Needless to say; if you have a patchy beard, you need to incorporate some potatoes into your diet.

4. Gelatin

Knox unflafover gelatin container.Our ancestors always ate the full animal when they hunted. This gave them the muscle-meat, the connective tissue protein, and the internal organ nutrients.

Fast forward to today, and we only consume the muscle meat. This gives us an unbalanced intake of amino acids (protein building blocks).

We get too little of two of the main amino acids for hair and beard growth, which are; glycine and proline. These are the actual collagen proteins that your body uses to produce hair, skin, and nails. And the fact that we lack them in our diets slows down our natural beard growth abilities.

I get that it’s not that enjoyable to start eating animal organs and bone cartilage, but let me tell you that there’s also an easier way to get more glycine and proline.

Gelatin. The tasteless powder used in making jelly. Nearly half of the amino acids in gelatin are collagen proteins, and thus this food promotes facial hair growth.

5. Brazil Nuts

Brazil nutsBag of raw Brazil nuts isolated. are one of the best foods that help grow facial hair.

This is because of the very high amount of the mineral selenium in them.

In fact, 100 grams of Brazil nuts contains 1917mcg’s of selenium (2739% of RDA).

Meaning that as little as 2 of these bad-boys per day can finally help you fix that sparse beard naturally (albeit not alone), as selenium increases testosterone, is necessary mineral for beard growth, and speeds up thyroid function.

Always get organic Brazil nuts with the skin intact, as nearly all of the selenium is in the skin of the nut.

6. Raisins

Bag of organic Californian Raisins by Sun Maid Brand.Raisins might be the big secret for fixing patchy beard. Seriously.

This is because they’re among the highest natural sources of boron, a trace mineral great for beard growth, that not many men know about.

And boron, it increases DHT levels and free testosterone.

One study showed a nice 28% increase in testosterone and 10% boost in DHT with only 10mg’s of boron per day. And another one saw similar results with slightly lower boron dosage.

Good thing is that 100 grams of raisins contain 3mg’s of boron, making them one of the best and not so well-known beard foods.

If you’re not a fan of raisins, you can also supplement with boron to get the same effect.

7. Beef

Steak cut into pieces on a wooden cutting board.Meat is really good for testosterone production and therefore also beard growth.

Red meat, for example, is a great source of saturated fat, the main fatty-acid needed for testosterone synthesis.

It’s also rich in quality animal protein, helping your body to naturally maintain the building material for hair growth.

When eating muscle-meats, remember to add in gelatin for better amino-acid profile.

8. Sorghum

sorghum bicolor, a possible facial hair growth nutraceuticalSorghum is a relatively unknown gluten-free grain that comes from Africa.

It’s also one of the unknown foods that help promote beard growth.

How do you ask? Simple, sorghum has been scientifically proven to increase the levels of 5-a reductase enzyme by 54%.

And 5-a enzyme converts testosterone into DHT, the more potent beard growing hormone.

If you’re not a fan of the taste, there are also some supplements that use sorghum extract.

9. Olive Oil

Organic olive oil bottle.Olive oil is something that all men should incorporate into their diets.

Its fatty-acid ratios are pretty darn good for testosterone and DHT production:

  • 73% Monounsaturated
  • 14% Saturated
  • 13% Polyunsaturated

And while we’re at it, there’s actually scientific evidence that consuming more olive oil will lead to higher testosterone levels.

In a Moroccan study, young men were told to switch their main fat source to olive oil and consume it for 2-weeks. Blood was drawn before and after to see how their hormones would react.

The result? Their testosterone levels increased by a whopping 17%. This is anything will stimulate new growth of facial hair over time.

Olive oil is also a great source of antioxidants, it contains the testosterone boosting glycoside compound; oleuropein, and it has been studied a lot for it’s anti-inflammatory effects.

10. Macadamia Nuts

Orange bag of dry roasted Hawaii macadamia nuts.Sadly, too many nuts have high polyunsaturated fat content;

Which if you look at the studies, can suppress testosterone and DHT production, and thus suppress your ability to naturally grow a beard.

Macadamia nuts, however, can be easily labeled as beard foods, since they contain only 2% of the fatty-acids from PUFAs, while nearly all of the rest are the testosterone supporting MUFAs and saturated fats.

You can easily grab a bag of dry roasted salted Macadamia’s from Amazon, and add them into trail mixes or use as snacks whenever you crave chips or some other high PUFA junk.

11. White Button Mushrooms

Three white button mushrooms on a white background.How could some simple white button mushrooms improve beard growth rate?

Well, they effectively slash your aromatase enzyme levels and estrogen levels.

This is critical because aromatase works by converting testosterone molecules into the female hormone; estrogen. The more aromatase you produce, the less testosterone your body can maintain.

In other words; aromatase enzyme converts your hard earned androgenic male hormones, into feminizing hormones, and as you might expect, this is no Bueno for facial hair.

Loaded with polysaccharides, white button mushrooms have been found in multiple studies (1, 2, 3) to reduce estrogen production by suppressing the production of aromatase enzyme.

12. Coffee

Cup of fresh coffee on top of dark coffee beans on a table.Coffee lovers rejoice!

According to science, coffee can improve your workouts, and raise your testosterone levels. The latter, which is great news for facial hair.

It has been shown that coffee and/or caffeine supplements act as selective PDE-4 enzyme inhibitors, which increases a hormonal secondary messenger called cAMP.

When cAMP levels increase, testosterone levels tend to increase as well. And when testosterone increases, beard growth and body hair growth are also boosted.

Little do most people know, coffee is also a major source of beneficial antioxidants and a good source of magnesium.

Heck, after writing this post, I might have to add coffee to my list of ways on how to increase beard growth naturally.

Since light roast coffees offer more antioxidants and caffeine per cup, they would be my recommendation for beard growth stimulation. However, darker roasts work well too, so if that’s your thing, go for it.

Conclusion on Beard Foods

Beard growth foods are simply foods that increase testosterone or DHT levels and/or make the hormones more active in the body by lowering SHBG.

Other than that, certain foods which stimulate thyroid hormone production and contain high levels of beard growth vitamins and minerals can also speed up the natural beard growth rate.

So to sum it up, what foods increase beard growth?

  • Eggs
  • Orange Juice
  • Potatoes
  • Gelatin
  • Brazil nuts
  • Raisins
  • Beef
  • Sorghum
  • Olive oil
  • Macadamia nuts
  • White button mushrooms
  • Coffee and Caffeine
Ali is a men's health author and serial entrepreneur from Finland. He loves writing about hormonal health and beards. To date, his articles have been read over 15 million times.


  1. I didn’t realize how important your diet was to improve your beard health. I’m going to start eating these foods more and see if they make a difference for me.