Hair length and fullness are influenced by many factors, including a person’s lifestyle.
That means some supplement products may not contain what the label says.
Some limited research exists aboutsupplements for hair growthin general, but most clinical trials have been conducted in females.
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Here’s what is known about some popular ingredients marketed for growing thick beards.
There’s no recommended dose of protein for beard growth.
Athletes may need up to 2 g/kg of protein daily, according to the International Society of Sports Nutrition.
Collagen
There’s little evidence to support usingcollagenfor hair growth; no research is specific to beards.
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.
Biotin can be easily incorporated into the diet by eating high-protein foods like meat, eggs, and nuts.
There’s no recommended dose of MSM for hair or beard growth.
Zinc
Zincis an essential mineral that helps the body make protein.
There’s no suggested dose to use for beard growth.
High levels of zinc are associated with the following side effects:
Note that zinc may interact with iron.
Vitamin D
Vitamin D has been promoted for its hair growth benefits.
Another review published in 2021 confirms the link between vitamin D and hair loss from various forms of alopecia.
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.
Side effects of saw palmetto include increased urination andheadaches.
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.
In the group, beard growth began at three months after surgery and continued until the one-year follow-up.
Another case study published in 2024 addressed the off-label use of minoxidil for facial hair growth.
The case study followed identical twin males.
One used minoxidil to grow a beard and mustache, while the other did not.
Researchers found that hair growth peaks in the spring (March) and declines through September.
Instead, you’ll notice different phases as hair comes in on your face.
Beard experts identify these phases in order:
The whole process can take two to six months.
Experts from the American Academy of Dermatology Association (AADA) provide suggestions for optimizing beard growth.
A shorter beard may need more frequent trimming, such as every two weeks.
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.
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