The Truth About Supplements for Beard Growth

From social media ads to influencer endorsements, beard growth supplements have become a booming business. You’ve likely seen products claiming that biotin, collagen, or saw palmetto will help you grow a thicker, fuller beard. But can a pill or powder really do that?

The short answer maybe but only if you have a deficiency. Despite the hype, most supplements marketed for beard growth lack strong scientific evidence. Instead, your genetics, hormones, and lifestyle habits play a much bigger role in how your facial hair grows.

Let’s break down what the science actually says about beard growth supplements and what you can do to naturally support healthy facial hair.

Do Beard Growth Supplements Really Work?

According to current research, no supplement has been clinically proven to boost beard growth in healthy men with no underlying deficiencies. While some nutrients can support overall hair health, taking extra won’t necessarily result in more facial hair.

That said, here’s what we know about the most popular beard supplements:

1. Protein: The Building Block of Hair

Hair is made of keratin, a protein, so it makes sense that protein intake is essential. Most adults need about 0.8 grams of protein per kilogram of body weight daily, but athletes may require up to 2 grams/kg.

Top protein sources include:

• Yellowtail fish (86g per fillet)

• Whey protein powder (50g per 3 scoops)

• Black beans (41g per cup)

• Chicken (40g per cup)

Bottom line: If you're not getting enough protein, your hair (and beard) may suffer. But more isn’t always better excess protein can strain the kidneys, particularly if you have preexisting conditions.

2. Biotin (Vitamin B7): Overhyped, Unless You're Deficient

Biotin is heavily marketed for hair and nail growth. However, unless you’re clinically deficient, studies show that extra biotin doesn’t improve beard growth.

Daily biotin needs for adults:

• 30 mcg for most adults

• 35 mcg during breastfeeding

Rich food sources of biotin:

• Beef liver (30.8 mcg per 3 oz)

• Eggs (10 mcg each)

• Salmon, pork, and beef (3–5 mcg per 3 oz)

3. Collagen: Little Evidence, but Growing Interest

Some small studies show collagen peptides may improve hair thickness in women, but no research confirms this benefit for beard growth. Collagen is found in:

• Bone broth

• Fish or chicken skin

• Sausage

Note: Collagen supplements are not vegan- or kosher-friendly and may trigger allergies in those sensitive to shellfish or fish-based ingredients.

4. Zinc: Key for Hair Health, But Not a Magic Pill

Zinc supports protein synthesis, but only helps hair growth if you’re deficient. Most adult men need 11 mg per day.

Zinc-rich foods:

• Oysters

• Red meat

• Pumpkin seeds

• Lentils

Caution: Too much zinc can cause side effects like nausea, reduced immunity, and interactions with iron absorption.

5. Vitamin D: Linked to Hair Loss, But Not Beard-Specific

Vitamin D deficiency is associated with certain types of scalp hair loss, including alopecia. However, studies haven’t confirmed a benefit for beard growth in men with normal vitamin D levels.

Most adults need 600–800 IU per day, depending on age and health status.

6. MSM (Methylsulfonylmethane): Popular, But Poorly Studied

MSM is a compound found in small amounts in fruits, vegetables, grains, and drinks like beer and coffee. It’s commonly used for joint pain and inflammation and promoted for hair growth but there’s little evidence to support its effectiveness.

MSM may also interact with alcohol and certain medications, so always check with a healthcare provider before use.

7. Herbal Remedies: Horsetail and Saw Palmetto

Horsetail is sometimes combined with zinc and flaxseed in supplements. While one small study showed improved hair thickness, it’s unclear which ingredient was responsible.

Saw palmetto, used for prostate health, has shown mild improvements in hair density in people with androgenetic alopecia. Doses used in studies range from 100–320 mg per day. Side effects may include nausea or skin irritation.

Medical and Natural Alternatives for Beard Growth

While supplements have limited evidence, medical treatments like minoxidil (the active ingredient in Rogaine) have been explored for facial hair growth.

A small 2024 case study involving identical twins found slightly improved beard growth in the twin who used topical minoxidil over 16 months. However, it was not a dramatic difference, and the researchers don’t recommend it for widespread use without supervision.

More invasive options, like follicular unit extraction (FUE) hair transplants, are used in cases of scarring or beard loss due to trauma. In small studies, beard growth resumed within 3 months and continued for up to a year after surgery.

Other Factors That Influence Beard Growth

Even with the best nutrition, beard growth still depends largely on:

• Genetics – Some men naturally grow fuller beards than others

• Hormones – Testosterone and DHT influence facial hair

• Age – Beard growth often peaks in your 20s and 30s

• Lifestyle habits – Smoking, poor sleep, and stress can slow growth

Healthier lifestyle changes that support beard growth:

• Quit smoking

• Manage stress

• Get regular sleep

• Maintain a balanced, nutrient-dense diet

• Minimize ultra-processed foods

How Fast Does a Beard Grow?

The average hair grows about ½ inch per month. For beards, growth may go through phases:

1. Stubble

2. Patchy growth

3. Filled-in modest beard

4. Full beard (usually after 2–6 months)

Growth can vary seasonally too. A small UK study found that hair growth peaked in the spring and slowed by fall but more research is needed to confirm this pattern.

Daily Beard Care Tips from Dermatologists

The American Academy of Dermatology recommends:

• Cleanse your face and beard daily with a skin-type-appropriate cleanser

• Moisturize with SPF during stubble growth; hydrate beard hairs with conditioner or oil once full

• Trim every 2–4 weeks depending on your preferred length

• Avoid touching or rubbing your beard, which can lead to breakouts or irritation

The Bottom Line

Supplements like biotin, collagen, and zinc may help only if you’re deficient, but they’re not miracle solutions for growing a thick beard. Your best bet? Focus on a healthy lifestyle, nutrient-rich foods, and consistent grooming.

And remember: patience is key. Beards don’t grow overnight and often, less is more when it comes to supplements.

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