What vitamins help Beard Growth? A nutritional dose of Insight

Written by: Simon Bang


Time to read 6 min

My journey

You've likely landed here in your search for the answer to an important question - "What vitamins help beard growth?" Gotcha! Allow me to shed some light on this topic. On my journey into the later chapters of my youth (early thirties), I started turning towards more mindful dieting and healthier living. I found that when I was around 25, the combination of quality supplements and considered dietary choices drastically improved my beard and skin health. So today, I want to share with you the knowledge about vitamins, minerals, and how you can make a beast of a Buddha bowl. Hear me out.

Confessions of the modern man: The dawn of Healthier Habits

It's common knowledge that modern lifestyle habits can lead to dietary imbalances. In the U.S., research estimates up to 90% of people fall short of getting key nutrients from food alone. This, coupled with a 2020 Global Nutrition Report, which states over 40% of men have suboptimal diets, paints a worrying picture. Our goal? To help rectify these imbalances that can undermine your beard's true potential. 

GIF of man choosing a healthy alternative

Spilling the beans: Beard Growth Vitamins

Unlocking the potential for a fuller beard isn't a mystery, but it requires a multi-faceted approach. Consider adopting a more active lifestyle, integrating key tools like a derma roller and activator into your grooming routine, and paying attention to your diet.

Your path to a better beard can be significantly influenced by a power-packed gang of five found in vitamins and minerals: Selenium, Zinc, Vitamin B12, Biotin, Vitamin B6, and Copper. Let's dive deeper and understand the crucial role each of them plays:

  1. Selenium: A powerful antioxidant protecting cells from damage, Selenium plays a key role in hair health. Simply put, it helps the body to process proteins that hair relies on for growth. In fact, according to EFSA (European Food Safety Authority), Selenium contributes to the maintenance of normal hair.

  2. Zinc: A 2019 systematic review in Dermatology and Therapy highlighted Zinc's effect on crucial biological processes, including cell growth, DNA- and protein synthesis, indirectly impacting hair growth. Its immune-modulating properties can regulate hormones and reduce the chance of other issues concerning beard growth.

  3. Vitamin B12: Essential for red blood cell formation - your hair's supply chain for nutrients and oxygen - Vitamin B12 is a key player in healthy hair maintenance.

  4. Biotin: You might recognize Biotin as the “hair growth vitamin”, however, this compound has MANY names and benefits. Often thought of as the holy grail for hair health, Biotin aids in creating Keratin, a type of protein crucial to hair structure. A 2015 International Journal of Trichology study found a significant correlation between biotin levels and hair health.

  5. Vitamin B6: A powerhouse for aiding melanin production (for rich hair color) and assisting Zinc and Selenium absorption - it’s got your beard covered! Plus, according to EFSA, Vitamin B6 contributes to the regulation of hormonal activity.

  6. Copper: It may only be needed in tiny amounts, but Copper's role in hair health is mighty. It aids in producing collagen and elastin, necessary building blocks for healthy hair and beard. EFSA reports that Copper contributes to normal hair pigmentation and is known for its role in fighting premature greying.

Understanding the role of these vitamins and minerals in beard health is important, but getting these nutrients consistently through a diet alone can be a challenge; this is why we designed The Sidekick. Check it out here.



What vitamins will help beard growth?

Let's discuss optimizing your diet to support your beard journey further. The vitamins and minerals your beard needs are in various everyday foods. Here's a quick guide on what to include in your meals:

  1. Selenium:  Found in Brazil nuts, fish, ham, and enriched macaroni, this mineral is a natural way to boost your beard growth.

  2. Zinc: Load up on beef, chicken, tofu, pork, nuts, lentils, yoghurt, and oatmeal to ensure you’re getting enough Zinc for your immune health and your beard’s vitality.

  3. Vitamin B12: Foods rich in B12 include clams, liver, fortified cereal, trout, salmon, tuna and milk. Adding these to your diet can help energise your beard growth escapade.

  4. Biotin: You can find this vitamin in beef liver, eggs, salmon, sunflower seeds, sweet potatoes, and almonds.

  5. Vitamin B6: Fill your plate with chickpeas, beef liver, fish (tuna), poultry (chicken or turkey), and potatoes to ensure your beard benefits from this versatile vitamin. 

  6. Copper: Oysters, lobsters, nuts, seeds, wheat bran cereals, whole-grain products, beans, prunes, cocoa, black pepper, and yeast are all excellent sources of copper.


Beard-Boosting Buddha Bowl:

It's time for some kitchen action, boys! This nutrient-packed dish is specially designed to support a healthier beard and contains all the vitamins above. Get ready to indulge in a flavorful, balanced meal that suits your beard’s needs and overall well-being.


- 100g salmon (for B12, B6, Selenium, and Biotin)

- 1 small sweet potato (for Biotin)

- 100g tofu (for Zinc)

- 30g almonds (for Biotin)

- Small serving of Brazil nuts (for Selenium)

- Handful of sunflower seeds (for Biotin)

- 100g chickpeas (for B6)

- 1 boiled egg (for Biotin)

- Half an avocado (for its healthy fats to improve nutrient absorption)

- Handful of spinach and/or rocket (for added vitamins, optional)

- A sprinkle of black pepper for seasoning (for Copper)

- A side of Greek yogurt (for Zinc)



1. Preheat your oven to 200°C.

2. Dice your sweet potato and toss it with some olive oil, salt, and pepper to taste. Roast until soft and slightly caramelized (about 20 mins).

3. While roasting your sweet potato, pan-sear the salmon in a drizzle of olive oil. Season with salt and pepper to taste.

4. Boil the egg to your liking. Slice or chop it once cooled.

5. Pan-fry the tofu with a bit of oil until it's golden brown.

6. Compile your bowl. Start with a base of the roasted sweet potato. Evenly distribute the salmon, tofu, almonds, sunflower seeds, and chickpeas around the bowl.

7. Add the boiled egg and a small serving of Brazil nuts.

8. Garnish with sliced avocado and a sprinkle of black pepper for extra Copper.

9. Serve with a side of Greek yogurt.

Not only does this Buddha Bowl provide all of the important vitamins and minerals for your beard, but it's also a balanced meal that is high in healthy fats, protein, and fiber.

Remember, healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love; it's about feeling great, having more energy, improving your outlook, and enhancing your beard!

The side dish for your beard

If you want to take your Beard Journey to new heights, I’m certain you will like our Sidekick tablets. Created in strict compliance with EFSA regulations, our tablets are carefully crafted to deliver a powerful blend of essential vitamins and minerals discussed in this blog post.


Anyhow, Bon Appétit!


What makes 'The Sidekick' unique?

'The Sidekick' embodies our commitment to meeting your beard’s nutritional needs. Infused with an arrangement of the vitamins and minerals Selenium, Zinc, Vitamin B12, Biotin, Vitamin B6, and Copper, every Tablet is designed to help you maintain a healthy beard.

How often should I take 'The Sidekick' for optimal results?

We recommend taking 1 tablet of The Sidekick daily. Remember, consistency is the key.

Any precautions?

Recommended daily intake: 1 tablet for adults only. Do not exceed the recommended daily intake. Food supplements are intended to supplement the diet and should not be a substitute for a varied diet and healthy lifestyle. Seek professional advice before using if you are pregnant, breastfeeding, or suffer from allergies or other health issues. Store at room temperature, away from direct sunlight. Keep out of reach of children. When combining SideKick with other dietary supplements, it’s advisable to consult a doctor or other professionals.

Image of Simon Bang, co-founder of Copenhagen Grooming.

Simon Bang, Co-Founder

Meet Simon, one of the co-founders of Copenhagen Grooming. His passion for men's grooming and expertise in communication have shaped the brand's ethos. Simon curates grooming solutions, writes content, and educates about the products.

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