Increase beard growth with testosterone
Testosterone
The most important factor on which your beard depends is the male hormone testosterone. A lot of testosterone ensures a lot of hair growth and often equates to a full, thick beard. Testosterone not only ensures beard growth itself, but also determines the length and thickness that your beard can achieve.
Thick hair also looks a lot fuller, so testosterone also influences the amount of bald spots in your beard. When your beard is full enough, thick hairs will fall over bald spots, making bald spots no longer visible.
Hormone levels
Testosterone and dihydrotestosterone (DHT) are both responsible for regulating and stimulating facial hair growth. In most cases, higher testosterone and DHT result in faster, thicker and better beard growth. Low testosterone levels can negatively impact your beard growth.
Clinically low testosterone levels may require a doctor's appointment, but most men can increase these levels naturally with a healthy lifestyle and supplements like Pine Pollen. While growing a beautiful beard isn't as simple as just increasing these hormones, in the next section we'll discuss specific ways to increase these levels naturally and boost beard growth.
5 Ways to Improve Beard Growth:
Your overall health affects everything, including your beard. The healthier you are, the healthier your beard will be. While you can't change your genetics or age, you can make a few lifestyle choices to boost beard growth.
1. Eat right
Focusing on a well-balanced diet will fuel your body and help you grow stronger, thicker hair. There is a strong relationship between a good diet and testosterone levels.
What your body needs to grow a healthy beard:
Protein: Hair is made of protein, so protein-rich foods will help your hair grow stronger and healthier. Make sure you get plenty of lean proteins like meat, fish, eggs, and nuts in your diet.
Omega-3 fatty acids: Hair is also made of fat, so including sources of healthy fats like salmon and sardines will keep your hair hydrated and shiny.
Vitamin A: helps cells regenerate and stimulate hair growth. Sweet potatoes are a great source of this.
Biotin: Biotin strengthens your body's keratin infrastructure, keeping your hair strong and preventing breakage. A deficiency of biotin can lead to thinning hair or skin irritations. Eggs are an excellent source for this!
Iron: As an essential vitamin in your diet, deficiencies can stunt hair growth and cause hair loss. Iron produces hemoglobin which delivers oxygen to the cells around your hair to stimulate growth. Without iron your hair will not grow anywhere. Spinach is an excellent source of iron and is a versatile food that can easily be added to your diet to help your beard grow faster and fuller.
Vitamin D: This vitamin is essential in the production of testosterone. Vitamin D also helps reactivate the hair follicles in your face that have stopped producing hair.
Zinc: Zinc plays an important role in strengthening your follicles and keeping your skin, scalp and nails strong and healthy.
2. Exercise
In general, exercise helps make your body healthier and promote healthy hair growth. Regular exercise three to four times a week is associated with stable testosterone levels, which promotes healthy hair growth. Harvard Medical School has also linked excess body fat and obesity to lower testosterone levels, increasing the importance of staying fit. Between 10 - 20% of body fat is ideal for healthy testosterone production. By lowering your body fat with a healthy diet and regular exercise, you can increase your testosterone levels.
Benefits of exercise:
Improved circulation: Exercise increases your heart rate, increasing blood flow and hair follicle productivity. Blood carries oxygen and essential nutrients throughout your body, so better circulation means your skin and hair follicles have more fuel to build healthy, strong locks.
Testosterone Boost: With enough exercise, your body will produce increased testosterone levels, encouraging faster, healthier hair growth. Weightlifting or other strength training activities and HIIT or High-Intensity Interval Training both have a significant impact on testosterone levels because they use many muscle groups.
Increasing metabolism: Exercise can you metabolism boost, allowing you to grow a fuller beard. The high volume and metabolic demand of resistance training have been proven to cause an acute increase in testosterone levels.
3. Getting enough sleep
Lack of sleep is a common depressant of hair growth. If you do not get enough sleep, this process can be negatively affected and the hormonal production of testosterone and DHT can be disrupted. An NIH study found that “sleep deprivation reduces beard hair growth in humans,” when a group of men deprived of sleep for 48 hours showed a 19 percent decrease in beard growth.
Sleep is essential for overall health and can be beneficial for beard growth. Since your body produces most of your testosterone at night when your brain is sleeping, getting 7 to 8 hours of sleep per night will allow your body to produce the beard-building hormones you need. Studies show that a healthy sleep cycle can increase the speed and consistency of hair growth.
4. Reduce stress levels
Managing the stress in your life should be a priority. High levels of cortisol (a chemical released during stress) slow the body's testosterone production and constrict blood vessels, causing hair to receive fewer nutrients and vitamins needed to grow. Stress disrupts the growth cycle of your facial hair and forces follicles to enter the resting phase, halting the production of new strands. In general, unmanaged stress can lead to hair loss and slowed hair growth.
Stress disrupts the growth cycle of you facial hair and forces the follicles to enter the resting phase, halting the production of new strands. In general, unmanaged stress can lead to hair loss and slowed hair growth.
Ways to reduce and manage stress:
- Reduce screen hours
- Practice meditation or breathing exercises
- Regular exercise
5. Drink less alcohol and more water
While the silicone in one can of beer gives your beard better circulation, helping it grow faster and healthier, additional levels of alcohol can lead to dehydration and increased cortisol levels in the body.
Water is the main delivery system for the nutrients and lubrication of the follicles your beard hairs need to grow. Your hair is made up of ¼ water, so the hair cannot function optimally without the right amount of hydration. The general rule of thumb is to drink 2 to 3 liters of water throughout the day.
Lack of water can damageyour current beard andyour future beard. If you don't give your body enough water, it will prioritize essential organs like the heart and brain and limit its supply to secondary things like hair. That means the nourishment, lubrication, and blood flow normally pumped toyour follicles will be limited, resulting in strands that aren't as thick, full, or healthy as they could be.
Dehydration causes:
- Dry, brittle texture that's prone to splitting hair ends
- Slower growth
- Increases hair loss (loss and breakage)
Do you want to increase your testosterone levels naturally? Increase your testosterone and thus stimulate your beard growth. Try Pine Pollen in powder and capsule form, and give your beard a boost.
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