Beyond Your Genes - How Diet & Lifestyle Can Help You To Grow a Better Beard.

Beards are a bit like Marmite - you either love them or you hate them. But with an estimated 38% of the male population of the UK currently sporting a beard, and the market in beard grooming products growing along with the beard as a fashion trend, it's clear that there is a lot of love out there right now for facial hair.

Historically beards have been regarded as a sign of maturity and masculinity with accounts of battles being won by soldiers wearing "beards to hide a badger in" and even a statement by a US Commander General to his troops in which he said that "beards save lives"!

While there's no scientific evidence that beards do in fact, save lives in combat (yes, we thought that was a pretty bold statement too!) it does appear that men with beards are perceived as having more masculine traits.

But what if you are struggling to grow the beard of your dreams? What if you've tried every oil, every serum and every supplement in your quest for fulsome facial hair? Is it "just your genes" or could your diet and lifestyle be hindering your efforts to achieve a bold and beardy look?

The Science of Beard Growth

It begins with your genes setting the stage and providing the framework for beard growth. The density of hair follicles, their location and sensitivity to the various hormones involved, are inherited traits.

Then we have the hormones, testosterone and Dihydrotestosterone (DHT). Testosterone is the hormone that gives your body its potential and ability to grow facial hair, signalling to the follicles in male-pattern area such as the jawline and the cheeks to start producing the hairs of your beard. DHT is the more potent derivative of testosterone and it is this hormone that stimulates the hair follicles to grow thicker, darker and faster.

What is crucial to understand is that, because the sensitivity of the follicles to DHT is determined by genetics, some follicles will respond vigorously to DHT while others will be less sensitive and this explains why two men with identical testosterone levels may grow very different beards!

Even with optimal testosterone and sensitivity to DHT, the beard follicles need nutrients and energy to function properly. Ensuring that you make the right diet and lifestyle choices can also play a key role helping you to grow a better beard.

Your quick takeaway here is that testosterone gives you the potential, DHT activates your follicles, genetics determines sensitivity and nutrition and lifestyle determine how well that potential is realised.

Nutrients for beard growth

Hair follicles need regular feeding and as hair is mostly keratin, a protein, the follicles rely on a steady supply of nutrients to produce it. Here are some of the key nutrients for beard growth:

• Protein is the building block. A regular supply of good quality protein throughout the day is essential for keratin production. Include eggs, chicken, fish, Greek yoghurt, beans, lentils, quinoa, tofu in your meals.

• Healthy fats help hormones. Fats are crucial for hormone production, including testosterone and DHT and should be included at every meal. Good sources include avocado, olive oil, nuts, salmon, mackerel.

• Zinc for follicle repair. This mineral plays a key role in testosterone production and tissue repair, including hair follicles. Oysters are a great source of zinc which is why they have a reputation as an aphrodisiac! You'll also find zinc in beef, pumpkin seeds and chickpeas.

• B vitamins for energy. B vitamins help to convert food into energy to stimulate follicle activity and Biotin or vitamin B7 is essential for keratin production. Eggs, wholegrains, nuts and leafy green veg are easy ways to top up your Bs.

• Iron for strength. The transport of oxygen to the hair follicles is dependent on sufficient iron which can be found in red meat and iron-rich plant foods too such as spinach, lentils and chickpeas. A good tip is to pair iron-rich plant foods with a source of vitamin C to enhance absorption so a spinach salad with a citrus dressing for example.

• Vitamins E & C for protection. Oxidative stress can damage cells and slow hair growth and these vitamins provide antioxidant protections. Include a mixture of vegetables, fruit and nuts each day.

Your lifestyle and beard growth

What you eat is only a part of the picture. How you live can also shape the way you produce hormones and how your follicles behave.

• Sleep well. A good night's sleep of at least 7 hours is essential to maintain testosterone levels and support follicle function. Practice good sleep hygiene by switching off your electronic devices at least an hour before bed and ensuring that your room is cool, dark and quiet.

• Exercise regularly. Resistance training encourages the production of testosterone naturally as it is required to repair and rebuild muscle. Consistency is key and overtraining can do more harm than good for beard growth.

• Manage stress. Chronic stress elevates the hormone cortisol which can suppress testosterone production and impair hair growth by restricting blood flow to the follicles. Taking time out each day to breath - search online for rhythmic breathing techniques - or take a short walk if you feel your stress levels rising.

• Hydrate regularly. Healthy follicles are well hydrated, well nourished follicles. Check your hydration by looking at the colour of your urine which should be a pale straw colour. Any darker than that, go get a glass of water.

Don't sabotage your beard growth

In the same way that some foods support the growth of a healthy beard, others can be foe to your follicles.

• Processed, refined and sugary foods. Taken regularly these foods such as shop-bought baked goods, pastries, white bread and pasta, packaged snacks, and fizzy drinks can disrupt hormone balance and reduce blood flow to the follicles.

• Alcohol. Excessive amounts of alcohol impairs the absorption of zinc and suppresses testosterone production. It is also dehydrating, inhibiting the ability of your body to retain water.

• Low-fat diets. Restricting fat intake limits the ability of your body to product testosterone and DHT.

• Caffeine and energy drinks. Excessive amounts of caffeine increases the release of the stress hormone cortisol which suppresses the production of testosterone.

Making some small but consistent changes to your nutrition and lifestyle will support stronger, healthier and more resilient facial hair - have a protein-rich breakfast, snack on mixed nuts, exercise regularly, get a good night's sleep and be patient. But if you are doing all of that and you are still concerned that your beard is not as healthy as it could be, let's have a chat. Simply contact us to see how we can support you to ensure that you are doing the very best for your beard.