Searching for ways to promote beard growth fullness will lead you to hundreds of methods – Some are actually effective, whereas others may be questionable at best.
Regardless, if you did the research before, it means you are serious about growing a full beard. In reality, eating a healthier diet, exercising regularly, and sleeping more are all beneficial ways to grow your beard.
What these elements have in common is the regulation of your endocrine system. More specifically, the production of the maestro of beard growth – Testosterone.
After hundreds of clinical trials and research papers, we can confidently say that your beard will not grow if your testosterone is below normal levels. Using this knowledge, stimulating hair growth in people with a patchy beard and speeding up the process for those with slow beard growth rates becomes easier.
In this article, we will cover everything there is to know about beard growth and testosterone, including the most effective ways to boost this hormone. As always, we will only rely on evidence-based science.
What is Testosterone?
Testosterone is a sex hormone responsible for giving men their male characteristics. This includes a thicker voice, facial hair follicles, and other reproductive functions. It also increases bone mineral density and cognitive abilities.
Low testosterone causes some devastating signs and symptoms, which are seen in male hypogonadism. Note that women have negligible concentrations of this hormone with insignificant physiological functions.
Maintaining your testosterone levels in the normal range is absolutely crucial for beard growth. If you become deficient in this hormone, however, facial hair will become the least of your concerns.
The normal range of testosterone in men is:
300 to 1,000 nanograms per deciliter (ng/dL) or 10 to 35 nanomoles per liter (nmol/L)
Beard growth and testosterone
During puberty, testosterone levels start to influence male facial hair growth; however, the start is typically slow. Teenage boys will notice the growth of a few turfs of hair follicles on the upper lip and chin. Some men develop full beards during the early twenties while others struggle to move on from those few turfs.
The Stages of hair Growth
As you may know, the hair growth cycle has three main phases:
The first stage is hair follicle growth. It is also the stage where testosterone needs to be high. The catagen phase is characterized by the slowing down of hair growth, followed by falling off during the telogen phase.
In reality, testosterone does not directly interfere with facial hair growth. Instead, one of its metabolites, dihydrotestosterone (DHT), takes this responsibility. To convert testosterone to DHT, an enzyme called 5-alpha reductase is necessary. This enzyme is abundant in your hair follicle’s oil glands.
If you have high levels of DHT, you are more likely to grow a full beard at a younger age. Similarly, those with greater sensitivity to the action of DHT experience rapid beard growth. While lower sensitivity to the action of DHT cannot be fixed with testosterone supplementation, those suffering from low testosterone and DHT levels may do.
Interestingly, the same hormone that promotes beard growth accelerates the thinning of hair follicle on the scalp. We call this condition male pattern baldness or androgenic alopecia (i.e. hair loss). Ever noticed a man with an impressively full beard but without a single strand on their scalp? This is the answer.
To summarize, testosterone is vital for beard growth, and low testosterone can hinder this process. Increasing your testosterone levels is the key to increasing beard growth.
Also, remember that it’s a long process that requires a lot of patience and dedication. We understand it can be overwhelming, but it will definitely be worth it in the end.
5 ways to Increase Testosterone for beard growth
Increasing testosterone levels can happen in one of two ways – Natural or artificial methods. Of course, researchers recommend opting for natural ways first as they are harmless and long-lasting.
The following sections will cover a variety of methods to boost your testosterone levels naturally.
Make sure to speak with your primary care doctor before adopting any drastic dietary or exercise changes.
Watch Your diet
The type of food you eat is a major contributor to your hormonal status. If you are overeating or dieting all the time, expect your testosterone levels to fluctuate significantly.
Researchers found that protein is very important to maintain normal levels of testosterone. Additionally, healthy fats play an important role as well. For this reason, there are some studies that advise against low-fat diets.
As a general rule of thumb, opt for a well-rounded diet that consists of protein, healthy fats, carbs, and whole foods.
Here are some foods with testosterone-boosting properties:
Eggs are extremely nutritious, containing high levels of macros, vitamins, and minerals.
Egg yolks, in particular, are very rich in vitamin D and cholesterol, which can boost your testosterone levels. According to some studies, vitamin D is helpful in various sexual disorders, including erectile dysfunction.
Tuna is rich in polyunsaturated fatty acids, vitamin D, and protein – All these ingredients enhance the production of testosterone. What’s better is that the process occurs naturally.
In a 2012 study, scientists recruited 75 males with fertility issues. Taking ginger supplements for 3 months increased testosterone levels by 17.7% compared to baseline.
Besides boosting your testosterone levels, ginger offers a variety of health benefits. No wonder it’s on every list of beneficial foods.
We have done our research, and Testogen is perhaps the Best Natural Testosterone Booster on the market. When we compared its price to the benefits of Testogen for both beard growth and general male wellbeing, we can confidently say this is the best beard growth supplement, period.
We mentioned above that boosting your testosterone levels is fundamental for beard growth. However, we do not recommend that you go straight to testosterone replacement therapies.
You should start with natural treatments such as Testogen that boost your body’s own natural production. This will prevent any disruptions in your endocrine feedback loops, which can cause complicated health problems.
Because raising testosterone levels is a long process, we always recommend our readers to opt for the 3 Months Supply + 2 Months FREE offer. This will give you 5 months of this beard-boosting testosterone supplement at the price of 3.
Testogen also has a 100% transparent formula, which is safe, natural, and quality assured. It is made with 11 highly effective natural ingredients, backed by over 25 Clinical studies and research papers.
One reviewer wrote “I've been taking these for a month to increase testosterone,” adding that “My beard was a bit patchy on my cheeks and didn't extend very far up my face, but since taking these, I've started growing hair further up my cheeks, and the hair on my cheeks looks fuller and thicker.”
Still unsure? Testogen is so confident in its product that they offer an amazing 100 Day Money-Back Guarantee!
Exercise more often (weight lifting)
Regular exercise is one of the best ways to boost testosterone levels. This practice upregulates the metabolic pathways that synthesize testosterone, insulin-like growth hormone (IGF), and human growth hormone (HGH).
Scientists found that people who exercise consistently have higher concentrations of testosterone compared to those who do not. These findings were objectified in a 2012 review. Note that the older you get, the more susceptible you are to testosterone deficiency. This also means you will benefit the most from the testosterone-boosting effects of working out.
Moreover, there is some evidence that overweight individuals experience a bigger testosterone surge compared to the one seen with weight loss diets.
Alright, now that we understand the importance of exercise for testosterone, which workout routine should you adopt?
So far, scientists recognize weight lifting exercises as the most efficient form of training to boost short- and long-term levels of testosterone.
In one study, researchers found that men who perform resistance training exercises 3 times a week had higher testosterone levels. The effects were observed shortly after the workout and during the next few days.
Another study demonstrated that testosterone levels increase after 3 sets of 10 weightlifting repetitions. The results were present in young and older men. However, HGH was more likely to spike in younger men.
We recommend that you watch YouTube videos before attempting any strength training exercise. It is crucial that you don’t injure yourself.
Still hesitant? Consider hiring a personal trainer to get you started.
Quality sleep is as important as diet and exercise when it comes to boosting testosterone.
One study included 2,295 teenage boys and men. The authors found that participants with impaired sleep had low levels of testosterone. What’s more, a 2011 study found that men who sleep less than 5 hours per night experienced a 10%–15% drop in testosterone.
On the other hand, sleeping for more than 9.9 hours per night decreases testosterone levels. Therefore, you should get at least 7 hours of sleep. At the same time, avoid going above the 10-hour threshold.
While some people seem to function normally with minimal sleep, researchers believe that the long-term effects of this habit can be destructive.
Here are some helpful tips to optimize your sleep quality:
· Use sunrise alarm clocks
· Exposure yourself to sunlight when you wake up
· Stay away from digital devices near your bedtime
· Don’t exercise before bedtime
· Take short naps (20-30 minutes)
· Avoid stimulants near your bedtime (e.g., caffeine, nicotine)
Manage your stress
Long-term stress boosts the levels of a hormone known as cortisol. Chronic elevations of cortisol negatively impact the vast majority of your organ systems, including the reproductive machinery. Consequently, your testosterone drops.
According to research, the relationship between cortisol and testosterone is inverted. If one hormone goes up, the other declines.
Aside from interfering with your testosterone levels, cortisol causes the following side effects:
· Increasing your food intake causing obesity
· Storing fatty acids excessively leading to a characteristic body shape
· Breaking down proteins causing muscle hypertrophy
These effects can also lower the levels of testosterone. Therefore, high cortisol levels directly lower testosterone levels through metabolic pathways and indirectly through body recomposition.
Of course, we know that managing your stress is easier said than done. However, it is the only way to break this vicious cycle. Try to exercise more, meditate, listen to calming music, go out with friends, take a trip to a calm place, and talk to a therapist.
Other benefits of testosterone
1. Optimizes cardiovascular health
Normal testosterone concentrations are vital for the function of your heart and vessels.
In one study, researchers found that men who regulate their testosterone levels reduce their risk of heart attacks by 24% and strokes by 36%.
2. Promotes muscle growth
Testosterone promotes muscle hypertrophy and lipolysis (i.e., fat burning). Scientists confirmed this by supplying deficient men with testosterone. These individuals experienced an increase in muscle mass/strength and a decline in body fat.
If you want to benefit the most from these effects, start lifting weights.
3. Increases bone mineral density
Prescribing high doses of testosterone can be effective in increasing bone mineral density. As a result, you will become less likely to experience stress fractures.
4. Boosts libido
Researchers found that testosterone therapy enhances patients’ sexual performance. Studies also show that beyond a specific level of testosterone, these effects will not increase.
Therefore, men with already normal levels of testosterone may not see these benefits from supplying their bodies.
5. Improves mood
There is some evidence that men with low levels of testosterone may benefit from supplementation to improve mood. In fact, this treatment can be as effective as antidepressants.
Testosterone is an indispensable hormone for males. It mediates a variety of physiological functions, including beard growth. If you have low levels of testosterone, supplements can be very helpful in reversing this condition.
However, testosterone replacement therapy can be a risky protocol that requires close monitoring by your healthcare provider.
This is why we recommend Testogen, as this supplement boosts your body’s natural production of testosterone. Luckily, there is plenty of evidence to support this.
We hope that this comprehensive guide successfully highlighted the importance of testosterone for beard growth, as well as other benefits for men.
If you have questions or concerns about anything we covered above, please don’t hesitate to share your thoughts in the comment section below. Also, make sure to subscribe to Expert Beards Newsletter to never miss evidence-based articles about beard growth solutions.