Although hair grows at a genetically predetermined rate and will not grow faster than that rate, a poor diet, lack of exercise and sleep, stress and other factors which affect general health can slow hair growth. The average rate of hair growth is approximately half an inch per month – if you aren’t achieving that, then something in your lifestyle is preventing you from growing your hair or beard out.

Simply put, improving nutrition through a well-balanced diet and lifestyle habits, such as regular exercise and stress relief, can maximize your hair’s potential for growth. While there is no instant way to grow hair overnight – and guys should be weary of any product or “expert” who claims otherwise – the tips below have been scientifically proven to help men grow a better beard and nicer hair.


To begin with, it’s important that men understand the hair growth process. A hair shaft is created when rapidly dividing cells in the follicle push dead cells out through the scalp during cell reproduction and growth. To stimulate maximum growth, it is necessary to increase the rate of cell reproduction.

Regular aerobic exercise as well as weight-lifting can increase the testosterone needed for growth while also improving blood circulation to the scalp. With greater circulation comes more oxygen, vitamins, and minerals to individual cells, thereby promoting cell division.

The best part is that 30 minutes of aerobic exercises increases heart rate, respiration and circulation for up to 6 hours, so the benefits continue even after the exercise stops, especially through the night, when your hair’s growth rate is at its maximum.


A high protein, well-balanced diet supplemented with other nutrients, vitamins and minerals provides the building blocks for cell reproduction, which can increase the rate of hair growth.

Foods that help your hair grow faster include the following:

- Meats, oils and proteins found in eggs, fish, lentils, chicken, turkey, steak, raisins, nuts, and low-fat dairy products

- Vegetables such as spinach, green peppers, tomatoes, cabbage, red and green bell peppers, and carrots

- Fruits like kiwis, bananas, strawberries, cantaloupe, peaches, pomegranates, raspberries, blueberries, pineapples, and apricots

The additional health benefits of trying to grow your hair and beard out are that you will undoubtedly eat healthier and lose weight. And if a fitter, stronger version of yourself isn’t enough motivation, think of the awesome beard styles you’ll be able to get for motivation.

Similarly, supplements containing vitamins A, B complex, C, E and F and the minerals iron, selenium, magnesium and silica can help. There is also evidence that biotin increases growth, and is found exclusively in animal products, so it is very important that vegetarians include this vital nutrient as a supplement to diet. However, it is important to note that men and beardsmen don’t need to buy into these “beard supplements”. A basic daily multivitamin provides all you need.


Research does show that blood circulation to the skin, scalp and facial hair is higher at night, during sleep, as the body reduces its core temperature.

There is also an increase in growth hormone levels during the body’s rest cycle that encourages cell reproduction. Since cell reproduction increases during sleep, hair actually grows faster and longer naturally overnight.

For this reason, it is important to get at least 7 hours of sleep each night. Because cell production peaks at about 2AM, try to get to bed early. The other benefit is that sleep also relieves stress and has been known to offer many health benefits.


In addition to exercise, men can massage their scalps for 3 to 5 minutes every day to increase blood flow. Using your fingertips, gently massage your hair, increasing stimulation and relaxing you. This can also help with stress relief.

Since stress can increase the risk of hair loss or slow hair growth, relieving your stress with proper sleep, exercise, and massages can ensure your hair grows as fast as it can.


Sometimes men think their hair is growing slowly when in fact it is breaking off during the growth cycle due to damage. Gentle hair care with organic shampoos and conditioners can keep hair healthy, while a regular trim at the barbershop is recommended. Although cutting your hair might seem counterintuitive, ridding yourself of split and dead ends can prevent breakage and make sure your hair is consistently growing.

Furthermore, if you must dry your hair or style it, try to use products without harsh chemicals and avoid blow drying on high heat. Moreover, never pull or tug on your hair or beard while brushing or combing since this causes damage. If you must untangle hairs, use your fingers before using a boar bristle brush.

Finally, like the hair on your head, your beard needs conditioning and moisturizer to stay soft and healthy. Buying beard oil locally or online and applying it regularly can aid the process of retaining moisture.


The average rate of hair growth is about 1/2 inch a month, so patience is necessary when trying to grow a beard or hairstyle longer. A quality diet, regular exercise, enough sleep, stress relief, and the best hair care routine will maximize hair and beard growth naturally.

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