No matter what current trends are going on, beards are almost always associated with masculinity -- there’s no wonder that testosterone plays a significant role in beard growth. While there’s not one simple trick to grow your beard faster, thicker, and better, there are steps you can take to help naturally increase your testosterone levels to help your beard out.
The Link Between Testosterone and Beard Growth
Many people often cite that genetics is the biggest determining factor in how your beard grows. While it certainly plays a role, there are two hormones that are responsible for your beard growth: testosterone and dihydrotestosterone (DHT). Testosterone is used in priming the hair follicles, and DHT is what promotes facial hair growth.
Related: Why Some Men Can’t Grow Beards
Men that have higher DHT and testosterone levels will typically see much more significant growth when it comes to their beard, but it’s important to note that the existence of those hormones alone doesn’t necessarily mean that you will have the ability to grow a thick, luxurious beard.
On the same note, having low levels of testosterone doesn’t mean that you won’t be able to grow a full beard; it simply means that it will probably grow more slowly.
There are three phases of hair growth: anagen, catagen, and telogen. The first phase (anagen) is when your hair is actively growing, and guess what? When you have increased testosterone levels, the two latter stages become shorter; i.e., your beard will grow faster!
How to Increase Your Testosterone & Beard Growth
You might see “miracle products” promising to increase your testosterone or help you grow a full, thick beard in no time -- sound too good to be true? That’s because it probably is. The best way to do those things is naturally. That means changing up things like your diet, exercise routine, sleep schedule, etc.
Using high-quality beard products is one of the best ways to keep your beard looking full, growing healthily, and feeling soft. Follow these tips to naturally boost your testosterone and get your beard growing faster -- the healthy way!
Foods That Boost Beard Growth
You can improve your beard growth by changing your diet; there are plenty of healthy foods that can boost your facial hair growth.
Ensure that you get plenty of protein and that your calories come from various sources. Meat, legumes, and beans all contain significant levels of healthy protein. As for the calories, typically, about 30% should come from monounsaturated fats like red meat, dairy, and avocados. Around 50% of them should come from carbs like potatoes and whole grains.
Other foods, like walnuts, carrots, broccoli, citrus, and fish can all support healthy facial hair growth.
Increase Testosterone Levels Naturally
How can you increase your testosterone to stimulate faster beard growth? By working out!
Short, fast burst exercises are an effective way to increase your testosterone levels. Things like ellipticals and jump ropes are excellent options.
Heavy lifting is another natural testosterone boost. Try incorporating squats, power cleans, deadlifts, leg presses, and bench presses into your workout routine.
If you’re not a fan of the gym, no problem; brisk walks and bicycling are great ways to get your testosterone levels up close to home. But, keep them short; fast sprints and short, quick bike rides are best -- long-distance running and cycling can actually decrease testosterone levels!
Keep Your Beard Hydrated
Related: Beard Oil vs. Beard Balm
Not only will this help your beard stay healthy so that it can keep growing, but it will also be softer and smoother than ever before!
Protect Your Skin
Exercising naturally increases your testosterone levels to stimulate beard growth, but it also causes you to sweat more, which can irritate your skin. This is where having a good beard washing routine comes in; it’s important to use shampoo and conditioner that are designed for beards. They will help stimulate growth and keep your hair follicles healthy.
High levels of stress lead to decreased levels of testosterone, which leads to slower beard growth. Limiting your stress (we know, we know; it’s not as easy as saying it) can help raise your testosterone levels. Although it might seem impossible some days, it’s important to find out what works for you to eliminate stress, whether it’s breathing exercises, yoga, or anything else.
Also, while we know how important caffeine is in the morning, it can also lead to you being more stressed if you have too much. Don’t overdo it, and make sure to stay hydrated with plenty of water!
Get More Sleep
Good sleeping habits have a massive amount of benefits, and poor sleeping habits have many downsides -- like lowering your testosterone. Getting a full night’s sleep is crucial to boost your testosterone levels; your body produces it best when you’re in a deep sleep.
Following the other tips listed here like eating a healthy diet, drinking more water, and getting a good workout in can help you sleep better, too. It’s a win-win!
Minerals and Multivitamins
Vitamin D, zinc, and magnesium are all known to be natural testosterone boosters. The best thing to do is add them into your diet by eating the right foods, but taking supplements works, too.
Related: Vitamins for Beard Growth
You can get more vitamin D by eating things like salmon, cheese, tuna, and egg yolks.
You can find zinc naturally in things like chicken, beef, pork, shellfish, and nuts.
Magnesium is in many foods like bananas, avocados, spinach, fish, kale, broccoli, and raisins.
Cut Back on Sugar
Large amounts of sugar can cause your testosterone levels to drop significantly. To boost your levels and get your beard growing faster, try to cut back on things like sodas and sports drinks -- they contain a lot of sugar that you don’t need.
Now get out there and get growing!
Beard need a boost? These beard care kits from Beard Gains can help keep your beard healthy, happy, and looking its best!