Zinc for Beard Growth: How it Works

Zinc for beard growth

Read on to know how incorporating zinc in your diet can help you improve your beard growth and hair. Plus the side effects that come with overdosing zinc in your diet.

Does zinc help beard growth? Yes, zinc does help with beard growth. Zinc for beard growth works by promoting the growth and repair of facial hair follicles. Zinc for beard also promotes the production of sebum oil that keeps your skin and beard moisturized. It also promotes the production of beard growth hormone testosterone and collagen that promotes the growth of facial hair. Most people suffering from hair loss have been diagnosed with low zinc levels.

However, if you have the recommended levels of zinc in your body taking additional supplements will not make any difference towards the growth of your beard. The two main factors that control beard growth are testosterone and genes.

However, Rogaine or Minoxidil have been proven through research to stimulate beard growth even among men who have struggled to grow beards naturally.

Based on this research published here [click the link to learn more] carried out in Thailand among Thailand men who naturally struggle to grow a beard, it was found that using Rogaine or Minoxidil helped them grow a beard.

How does zinc promote beard growth?

Boosts testosterone levels

As mentioned earlier, the growth of beard is influenced by two factors namely; testosterone levels and genes.

Testosterone is normally converted into DHT by 5-alpha reductase. Testosterone primes facial hair follicles and DHT promotes linear growth of beards.

Therefore low levels of testosterone will negatively affect your beard growth; at the same time boosting the levels of testosterone in the body when you do not have clinically low levels will not improve your beard growth.

Taking zinc supplements has been proven to boost the levels of testosterone among men. Based on this study men who took about 30 milligrams of zinc supplements experienced increased levels of testosterone in their bodies.  

However, taking zinc supplements while you are already getting enough zinc from your diet will not boost your levels of testosterone as shown in this study.  

Therefore, include zinc-boosting foods in your diet in case you have been diagnosed with low levels of testosterone in your body, given that low levels of zinc in the body have also been associated with hair loss.

Promotes the health of the skin and beard and sebum oil production

Zinc has been proven through various researches to promote the health of the skin and more so the production of sebum oils that moisturize the skin. These natural oils also moisturize your facial hair which keeps them healthy and strong.

Zinc plays a very crucial role in the growth and repair of damaged hair follicles, this means that if your facial hair follicles are damaged zinc will help with repair and growth.

Promotes collagen production

Collagen is also among some of the nutrients that promote beard growth. Collagen promotes facial hair growth by enhancing the production of keratin, prevent the damage of beard follicles and it also slows down the graying of the beard.

According to this study, zinc is very important towards the formation of collagen in the body, it is imperative for you to have enough levels of collagen in the body for healthy beard growth.

Foods rich in zinc include

  • oysters
  • beef
  • crab
  • fortified cereals and bread
  • pork
  • beans
  • chicken
  • yogurt
  • nuts
  • eggs
  • oatmeal
  • dietary supplements

How much zinc should you take for beard growth?

For men who are above the age of 19 years of age, they should take about 11 milligrams of zinc per day, more than this could cause undesired effects.

Side effects of overdosing zinc supplements

While zinc has several benefits in the body and its deficiency can have effects such as hair loss, overdosing zinc supplements can also have undesired side effects such as

  • nausea
  • headaches
  • vomiting
  • diarrhea
  • abdominal cramps

Adult men will experience these side effects if they exceed 40 milligrams of zinc supplements per day.

Frequently Asked Question

How much Zinc should I take for beard growth? If you are 19 years of age you should take about 11 milligrams of zinc per day for beard growth, taking more than 40 milligrams will result in undesired side effects.


Zinc should be in every man’s diet especially if you have been diagnosed with low levels of testosterone, Its ability to boost testosterone levels can help with beard growth when combined with other foods that boost testosterone levels such as creatine supplements, coffee, ashwagandha, peanut butter, sesame seeds, avocado, grapeseed, garlic, ginger, bananas among others.

Zinc will not only help with your beard growth it will also help with keeping and promoting your skin’s health.


My name is Ben, when growing my beard I had a lot of questions. Now that I have been able to grow a beard, I started this blog to share answers to the research I did to the many questions I had. I also share tips on how to maintain and grow dreadlocks and general tips to looking guide. I am all about looking good.

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