Table of ContentsView AllTable of ContentsNutrients for BeardsHerbs for BeardsOther ConsiderationsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Nutrients for Beards
Herbs for Beards
Other Considerations
Frequently Asked Questions
Supplements such as biotin, zinc, collagen, and saw palmetto have been touted for their beard growth benefits. However, there is little evidence that any particular nutrient, vitamin, mineral or herb affects facial hair growth.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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 aboutsupplements for hair growthin general, but most clinical trials have been conducted in females.
Here’s what is known about some popular ingredients marketed for growing thick beards.
Male with beard looking at mirror and touching face in bathroom.stefanamer / Getty Images
stefanamer / Getty Images
Protein
Proteinis 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:
Long-term use of protein supplements or high-protein diets may cause serious side effects such askidney disease,although this appears to be rare.Protein intake must also be evaluated and carefully monitored in people with existing kidney conditions.
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Collagen
There’s little evidence to support usingcollagenfor 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:
People with fish orshellfish allergiesshould avoid products that contain these ingredients, such as marine collagen.
Biotin
Despite a lot of hype, there’s no evidence thatbiotin (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.
MSM (Methyl Sulfonyl Methane)
MSMis a dietary supplement most commonly used forinflammationandarthritis.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:
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
Zincis 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 withhair 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:
High levels of zinc are associated with the following side effects:
Note that zinc may interact with iron.
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 adiuretic(water pill; removes excess fluid from the body) and is about as effective as 25 mg of the prescription medicationhydrochlorothiazide.If you are taking other diuretics orblood 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 andheadaches.
Saw Palmetto
Saw palmetto(Serenoa repens) is an herb that’s often used for prostate conditions likebenign prostatic hyperplasia(BPH). It’s also been studied forhair 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 applying saw palmetto to the skin include:
Other Considerations for Beard Health
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 QuestionsThere 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.No. There’s no evidence that biotin promotes beard growth.More research is needed before supplements can be recommended for 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.
No. There’s no evidence that biotin promotes beard growth.
More research is needed before supplements can be recommended for beard growth.
22 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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