With the craze of portraying yourself as a more distinguished and manly being, the popularity of growing a healthy and fuller beard has skyrocketed.
Most people who wish to grow a beard have gone through extreme diets and beard implants, hoping to rejuvenate their hair growth. But the fact remains the same: growing a beard can be brutal to some people, while some people can quickly grow out a thick mustache and beard.
The only natural and pure way to tackle this is by noticing your vitamin deficiencies and supplementing your bodies with adequate nutrients to boost hair growth. According to research conducted on the relationship between vitamins and hair growth, it is successfully found that a few vitamins and minerals are needed for healthier growth.
Let us learn about vitamins and minerals necessary for growing your beard like you always wished for.
Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin derived from glucose metabolism.
This Vitamin C is a potent antioxidant that helps gently protect against the harmful oxidative stress caused by the infamous free radicals. This Vitamin stops these free radicals from preventing the formation of any toxic metabolites. It increases a sufficient amount of blood supply to each hair follicle which ultimately promotes facial hair growth.
Vitamin C works magically to produce more testosterone which helps aid more beard growth. Apart from helping hair growth, this Vitamin highly decreases cortisol level, a primary stress hormone leading to hair loss. With your hair continuously growing and no signs of hair fall, you can quickly start a healthy beard growth.
You can have an abundance of Vitamin C from any citrus fruit like orange, lime, lemon, blood orange, and grapefruit. You can also get ample Vitamin C from brussels sprouts, cauliflower, potatoes, tomatoes, red and green bell peppers.
Vitamin A is yet another vital ingredient for healthy hair growth. Vitamin A stimulates rich sebum production, an excellent natural moisturizer for your scalp and skin in regulated volumes.
This sebum moisturizes your hair and keeps the hair healthy and nourished. Healthy nourished hair follicles have a lesser chance of breakage, which helps keep the beard strong and fuller. However, pay attention to Vitamin A consumption as too much Vitamin A can show side effects like hair loss.
In addition, exceeding the daily limit of 10,000 IU a day can show toxic results on your body. You can easily consume Vitamin A by eating broccoli, carrots, mango, and tomatoes.
Vegetables like carrots, sweet potatoes, spinach, and pumpkins have a high level of beta-carotene which eventually gets turned into vitamin A. If you eat meat and dairy, you can try eggs, yogurt and milk, and cod liver oil for your daily Vitamin A dose.
Just like Vitamin C, Vitamin E has ample amounts of antioxidants that promote healthy hair. It also improves blood circulation, provides teenagers necessary nutrients to the hair follicles, and improves beard growth.
In an interesting study conducted, it was found that people dealing with hair loss started experiencing a whopping 34.5% increase in their hair growth after continuously supplementing themselves with Vitamin E for more than eight months.
On the other hand, people placed in the placebo group only had a mere 0.1% increase. Ingredients like almonds, leafy vegetables, beans, sunflower seeds, soybeans, and avocados are all excellent sources of Vitamin E.
You can very easily incorporate Vitamin E into your diet by consuming the ingredients mentioned above.
Vitamin D helps in balancing the hormones and drastically improves testosterone to facilitate facial hair growth. There is limited research on Vitamin D and hair growth, but many studies point to Vitamin D as an essential part of hair rejuvenation.
This chemical proved necessary during the anagen phase, which grows new hair from the hair follicles. Luckily, you do not have to take supplements as you can get a proper Vitamin D dosage from a morning stroll in the sunlight. The inclusion of dairy, nuts, and cod liver oil can also prove beneficial for your growth.
Niacin, also called Vitamin B3, is very beneficial in promoting healthy beard growth by increasing blood circulation and producing various essential hormones to speed up the process.
One can find B3 in the liver, oily fish, peanuts, strawberries, and chicken. Unfortunately, most vegans are B3 deficient because of the lack of non-veg consumption. Therefore, to keep the level regular, we highly recommend Vitamin B3 supplements for everyday use.
Biotin, called Vitamin B7, has proven to be essential for hair growth. Many individuals with Biotin deficiency have a direct correlation with hair loss. Biotin promotes keratin production, which is the most important structural protein for developing body and facial hair.
You can increase your Biotin levels by intaking egg yolks, oysters, legumes, grams, and bread. If you are on a vegetarian or vegan diet, taking biotin supplements can increase your level of Biotin in the body.
Vitamin K is yet another fat-soluble vitamin that you can find in green vegetables and animals’ liver, heart, and brain. Vitamin K is essential for DTH and testosterone production, which is directly interlinked with beard growth.
Taking Vitamin K in massive doses is not advised, but you can have it in tiny portions to slowly increase your testosterone production.
As vitamins play an essential role in promoting hair and beard growth, one should not forget about the minerals.
These minerals also actively increase your facial hair by enhancing your testosterone production and up close cellular repair, promoting hair growth and reducing hair fall. Therefore, an essential mineral that you need to include has to be Iron.
Iron is the vital oxygen carrier via your red blood cells. These ample oxygen levels keep the facial hair in proper health. Iron deficiency can cause anemia which can directly lead to hair loss.
So if you think of having a face full of thick bushy beard, you should incorporate Iron in your daily diet. Try to eat clams, oysters, eggs, red meat, lentils, and spinach to increase your body’s iron levels.
Other Minerals To Consider
Source: Milk, cheese, green leafy vegetables, fortified flour recipes.
Source: Baked beans, chickpeas, almonds, cashews, red meat, and chicken.
Source: Wheat, seeds, oats, nuts
Source: Seafood, peas, beans, lentils, eggs, and seeds
Source: Bananas, mushrooms, peas, spinach, broccoli, cucumber, prunes, and honeydew.
Source: Walnuts, oats, turkey, and legumes.
Market Ready Supplements
If you feel that your current diet causes a hindrance with adequate vitamins and minerals, you can always try market-ready supplements for an extra boost.
Remember that ingesting these supplements should always come as a last resort, especially if you are a teenager. Since each person’s hormone levels are at a different stage, you should give your body the time to adjust to puberty.
If you are a teenager, we recommend getting on a healthy diet and eating as much as a nutritional and balanced diet as you can. Apart from that, lifting weights and doing strenuous cardio muscular exercises can be an excellent way to increase your testosterone level.
Try swimming, running, and such physical activities to boost the process. If you have surpassed adolescence and feel you could improve the quality of your beard, then, by all means, consider hopping on supplements.
Ensure that you contact your healthcare professional to suggest you the best supplement according to your personal need. A few of the best market-ready supplement include:
Zhou Iron Beard – People who feel comfortable with ingesting a pill should try considering this option. The product is made with non-GMO ingredients and has a good amount of Biotin.
In addition, the capsules have collagen, vitamin A, C, Niacin, and B1, apart from the Biotin. In addition, the tablets have a great blend of herbal botanicals for a more natural and healthy effect on your body.
Pure Research Biotin Drops – This beard growth supplement has Biotin as its main active ingredient. Since the supplement is focused explicitly on Biotin, this is excellent for people on a vegan or vegetarian diet.
The delivery system is in the form of drops which is ideal as the supplement can quickly merge and work very soon. You can ingest the drops as is or mix them with juice or water. The added berry flavor makes it more pleasant and palatable.
Havasu Nutrition Biotin Gummies – This product is an excellent choice for men who do not like to ingest tablets and drops. The gummies are indiscreet and very easy to consume.
The ingredients make this supplement 100% vegetarian, NON-GMO and kosher-free. If you struggle with sugar or have issues with high blood pressure, consult your medical professional before starting.
We hope our beard vitamin article helped you in finding the right vitamins for your beard’s growth.
However, you must note a crucial thing that beard growth solely depends on every individual’s age, hormone level, genetics, and much more. Therefore, the most beneficial thing to do is get on a healthy diet.
If you wish to speed up the process or get enough nutrients from the diet, try external supplements under professional guidance.