Be it a side burn, a goatee, simple mustache or a fully-grown beard, everyone loves healthy facial hair. Facial hair has often been used to represent wisdom, financial status, age and sexual productivity. While not officially stated, many have considered it to be a measure of a male dominance, the bigger your beard, the bigger your energy. In growing facial hair, several factors are at play. To mention a few are genetics, age, biological functions. All these factors in one way or the other influence the rate of growth, volume, feel and look of the beard.
Vitamins have been known to play vital leading roles in the growth of healthy beards and are necessary for daily body functions. Some of these vitamins include Vitamin B3 (Niacin), B7 (Biotin), K, E, D, C. These vitamins are gotten from our daily nutrition, albeit, it happens that the body does not receive the adequate amount needed, either due to poor nutrition or state of health. This slows the rate of several body procedures including the growth of facial stunted irregular growth or even causing hair to fall out when growth can no longer be supported. This is where supplements come into play and should only be taken with a medical personnel’s directive to ensure adequate knowledge of right dosage, risks and benefits. For example, Ashwagandha, which is a very popular supplement, supports healthy beard growth by acting as an antioxidant with anti-inflammatory properties.
Each vitamin plays a specific role in the body, some boost blood circulation and improve general health status, others improve the production of hormones that induce hair growth. Let’s get to learning.
Vitamin D is responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effect (MF, 2004). The most widely known source of Vitamin D is from sunlight, while other food sourced are liver, nuts, dairy products, etc. Daily Vitamin D doses can be outsourced from supplements and food additives.
How does Vitamin D Help with Beard Growth?
Vitamin D promotes beard growth by balancing the hormones and triggering the production of testosterone, which is responsible for facial hair growth (Ageless nutrition). The presence of testosterone in the measure it is required greatly induces hair growth in any individual in which is present. Vitamin D is also a responsible factor in the creation of new hair follicles. This is where new hair grows from. It also helps new hair maintain thickness and prevent existing hair from falling out prematurely. Getting adequate amounts of Vitamin D can support hair growth and continuity. Medical science states that people with lower levels of Vitamin D are more likely to experience early hair loss.
There are eight B Vitamins, as a group is called B Complex Vitamins. Each of these vitamins has unique functions; they generally help your body produce energy and make important molecules in your cells. Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food (McCull, 2018).
How does Vitamin B Help with Beard Growth?
Niacin, which can as well be referred to as Vitamin B3, is a water-soluble vitamin. It is very essential as it improves blood circulation which ensures hair follicles get their needed nutrients, as well as the production of various hormones, such as testosterone, which supports hair growth. Vitamin B3 also keeps certain systems and skin healthy. It ensures the testosterone hormone is available in needed measure for hair growth as an imbalance or insufficiency may result in stunted growth or early hair loss. Good sources of niacin include foods like chicken breast, legumes, salmon, Anchovies etc. It can also be gotten from supplements, although the niacin from daily food intake should be sufficient.
Biotin, also known as Vitamin B7 is one of the most popular hair growth vitamins. This water based vitamin plays several roles in inducing hair growth, maintaining hair quality and quantity. It is popularly taken as a daily food supplement in soft gel capsules or tablets. This stimulates the synthesis of keratin.
How does Biotin Help with Beard Growth?
Biotin plays a good role in stimulating hair growth with the main function being the increased production of keratin, which is a structural protein of hair. Keratin is responsible for healthy skin, nails and hair. It is a protective protein; less prone to scratching or tearing than other types of cells your body produces (Watson, 2018). This ensures hair follicles are protected and grow faster and stronger. Keratin works by smoothing down the cells that overlap to form your hair strands. The layers of cells, called the hair cuticle, theoretically absorb the keratin, resulting in hair that looks full and glossy. Keratin also claims to make curly hair less frizzy, easier to style, and straighter in appearance (Watson, 2018).
Natural sources of Biotin
Natural sources of Biotin include these foods wheat germ, oyster, egg yolk, bread, soybeans and other legumes whole grains cauliflower mushrooms nuts, such as almonds, peanuts, and walnuts. Etc.
Vitamin E is the collective name for a group of compounds with antioxidant properties. It is present in foods such as nuts like almonds, sweet potatoes, avocados, soybeans, leafy veggies like spinach, beans, and seeds, etc. It is needed to fortify protection against the system intruders, for healthy skin and good eyesight.
How does Vitamin E Help with Beard Growth?
It slows the aging process of your cells, protects against cell damage, and is also often used in skincare. Vitamin E's antioxidant properties repair damaged hair follicles, prevent tissue corrosion and help build new skin tissue. It also promotes blood circulation and acts as a deep moisturizer for your hair; Preventing breakage and brittle hair while adding shine and luster to your beard. It is also known to protect your hair from the sun and the elements. Blood circulation ensures that all the necessary nutrients are made available to hair follicles to promote their growth. Vitamin E can be added directly, in the form of oil, to the beard.
McCull, M. (2018, October). 15 Healthy Foods High in B Vitamins. Retrieved January 24, 2020, from HealthLine: https://www.healthline.com/nutrition/vitamin-b-foods#section8
MF, H. (2004). Sunlight and Vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition.
Watson, K. (2018, January). What Is Keratin? Retrieved January 24, 2020, from HealthLine: https://www.healthline.com/health/keratin