Supplements for Beard Growth

Megan Nunn, PharmD
·7 min read

Do they help grow facial hair?

Medically reviewed by Suzanne Fisher, RD

Male facial hair typically begins to grow during puberty as sex hormones called androgens are activated. In some cultures, facial hair may signal health and masculinity, a theory espoused by evolutionary biologist Charles Darwin.

In the quest to grow an impressive beard, many people look to supplements marketed for hair growth. These supplements may include vitamins like biotin and zinc or herbs like horsetail and saw palmetto.

Here's what you need to know about the latest research on these and other nutrients for beards, including effectiveness, precautions, and how to incorporate them into your diet.

Nutrients for Beards



Explainer

A healthcare professional, such as a registered dietitian nutritionist (RD) or registered dietitian nutritionist (RDN), pharmacist, or healthcare provider, should individualize and vet all supplement use. No supplement's intended purpose is to treat, cure, or prevent disease.



Despite aggressive marketing and anecdotal reports, there is very little data on the effects of dietary supplements on beard growth and fullness.

Some limited research exists about supplements for hair growth in general, but most clinical trials have been conducted in females.

Here's what is known about some popular ingredients marketed for growing thick beards.

<p>stefanamer / Getty Images</p> Male with beard looking at mirror and touching face in bathroom

stefanamer / Getty Images

Male with beard looking at mirror and touching face in bathroom

Protein

Protein is crucial for the production and maintenance of healthy hair. However, clinical trials are sparse.

In one small study, however, a fish protein supplement increased hair thickness and reduced shedding in women with thinning hair.

There's no recommended dose of protein for beard growth.

At a minimum, most people need 0.8 grams (g) of protein for every kilogram (kg) of body weight (g/kg) daily. Athletes may need up to 2 g/kg of protein daily, according to the International Society of Sports Nutrition.

The following foods contain high levels of protein:

  • One whole yellowtail fish fillet: 86 g

  • Three scoops of whey powder: 50 g

  • 1 cup of black beans: 41 g

  • 1 cup of fried chicken: 40 g

  • 1 cup of peanuts: 38 g

  • 1 cup of cheese: 35 g

Long-term use of protein supplements or high-protein diets may cause serious side effects such as kidney disease, although this appears to be rare. Protein intake must also be evaluated and carefully monitored in people with existing kidney conditions.

Collagen

There's little evidence to support using collagen for hair growth; no research is specific to beards.

A daily dosage of 2.5 milligrams (mg) of collagen peptides increases hair thickness in females, but collagen hasn't been studied in clinical trials for beard growth.

Collagen-rich foods include:

  • Bone broth

  • Fish skin

  • Chicken skin

  • Sausage

People with fish or shellfish allergies should avoid products that contain these ingredients, such as marine collagen.

Because collagen products contain specific animal by-products, they may not be suitable for people who have the following dietary patterns:

Biotin

Despite a lot of hype, there's no evidence that biotin (vitamin B7) helps with hair growth unless you are deficient in the vitamin.

Adults over age 19 require 30 micrograms (mcg) of biotin daily and 35 mcg during breastfeeding.

There isn't a recommended dose of biotin for beard growth.

A dose of 5 mg of biotin a day has been studied in case studies of children with a rare condition called familial uncombable hair syndrome.

Biotin can be easily incorporated into the diet by eating high-protein foods like meat, eggs, and nuts. The following amounts of biotin can be found in these foods:

  • 3 ounces of beef liver: 30.8 mcg

  • One egg: 10 mcg

  • 3 ounces of salmon: 5 mcg

  • 3 ounces of pork chop: 3.8 mcg

  • 3 ounces of hamburger: 3.8 mcg

MSM (Methyl Sulfonyl Methane)

MSM is a dietary supplement most commonly used for inflammation and arthritis. It is also touted for hair, skin, and nail growth, though very little evidence supports its use.

There's no recommended dose of MSM for hair or beard growth. It's been studied in a clinical trial at daily doses of 1 and 3 grams for aging skin. More research is needed to know if it is helpful for hair and beards.

MSM can be incorporated into the diet through foods and drinks, including:

  • Fruits

  • Vegetables

  • Grains

  • Beer

  • Coffee

  • Tea

  • Milk

MSM is generally safe, though it can cause skin or eye irritation if applied topically (on the skin), according to animal studies.

MSM may increase alcohol sensitivity and cause side effects if taken with alcohol, though there's not enough evidence to know for sure.

Zinc

Zinc is an essential mineral that helps the body make protein. In theory, it could help with hair growth, but there's no evidence it works for this unless you are deficient in zinc.

There's no suggested dose to use for beard growth. A dose of 50 mg per day of elemental zinc has been shown to increase hair growth in women with hair loss (alopecia). However, whether this dose would be appropriate or helpful for beards remains to be seen.

These are the recommended daily levels of zinc for adults:

  • 11 mg for males

  • 8 mg for females

  • 11 mg during pregnancy

  • 12 mg during breastfeeding

The human body can't make zinc, so it must be obtained through the diet or as a supplement. If you eat meat, you can boost your zinc intake by eating foods like oysters and beef.

High levels of zinc are associated with the following side effects:

  • Pain

  • Vomiting

  • Diarrhea

  • Decreased immunity

Note that zinc may interact with iron.

Herbs for Beards

Some herbs may also help with beard growth, but there isn't much evidence so far. Here's a closer look at two popular remedies.

Horsetail

Horsetail (Equisetum arvense) is a plant traditionally used for kidney and bladder conditions.

It has been studied for hair growth in males with thinning hair. In this study, horsetail was used in combination with the following:

This combination product increased hair count and thickness after six months. Still, because several ingredients were used, it's impossible to know how much effect is due directly to horsetail.

Of note, horsetail acts as a diuretic (water pill; removes excess fluid from the body) and is about as effective as 25 mg of the prescription medication hydrochlorothiazide. If you are taking other diuretics or blood pressure medications, discuss the use of horsetail with your healthcare provider before trying it to minimize adverse reactions.

Side effects of saw palmetto include increased urination and headaches.

Saw Palmetto

Saw palmetto (Serenoa repens) is an herb that's often used for prostate conditions like benign prostatic hyperplasia (BPH). It's also been studied for hair loss.

A review of seven studies concluded that saw palmetto improves hair quality and thickness in people with alopecia.

Clinical trials have used saw palmetto doses of 100 to 320 mg daily for hair growth.

Side effects of taking saw palmetto by mouth include:

Side effects of applying saw palmetto to the skin include:



Explainer

In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplements may not contain what the label says.

When choosing a supplement, look for third-party tested products and consult a healthcare provider, an RD or RDN, or a pharmacist.



Other Considerations for Beard Health

Hair health is determined by a combination of factors, including:

  • Genetics

  • Hormones

  • Stress

  • Nutrition

  • Smoking

  • Infection

  • Medications

With this in mind, lifestyle modifications that can help optimize beard growth include:

It's important to discuss the use of dietary supplements with a healthcare provider, pharmacist, or registered dietitian before starting them to optimize your health goals.

Summary

Despite aggressive marketing, no evidence really supports taking dietary supplements to boost beard growth.

Some supplements commonly marketed for beards have been studied in clinical trials for hair loss. However, these studies have largely been conducted in females and have not evaluated effects on facial hair.

More research is needed to know if these or other supplements are beneficial for beards.

Frequently Asked Questions

What supplements help with beard growth?

There isn't enough research to know which supplements can help grow a beard, but some, like collagen and zinc, have been shown to help with hair growth in general.

Do biotin supplements work for beard growth?

No. There's no evidence that biotin promotes beard growth.

What is the best supplement for beard growth?

More research is needed before supplements can be recommended for beard growth.

Read the original article on Verywell Health.