If you're dreaming of a thicker, fuller mustache that turns heads, the secret might be hiding in your kitchen. While genetics play a major role in facial hair growth, certain foods can give your follicles the nutrients they need to thrive. Let’s dive into the top five foods that can help you grow a bushier 'stache naturally—no magic potions required.
Eggs aren’t just for breakfast—they’re packed with biotin, a B-vitamin that’s essential for hair growth. Biotin helps produce keratin, the protein that makes up your mustache strands. Low levels of biotin can lead to brittle, slow-growing hair, so loading up on eggs (especially the yolks) can give your facial hair the boost it needs. Plus, eggs contain zinc and selenium, two minerals that support healthy hair follicles. Scramble them, fry them, or whip up an omelet—just make sure they’re a regular part of your diet.
Popeye wasn’t just strong—he might’ve had a killer mustache too. Spinach is loaded with folate, a nutrient that helps red blood cells carry oxygen to your hair follicles. Better circulation means better growth, and spinach also delivers iron, which prevents hair loss. If you’re not a fan of salads, blend it into a smoothie or sauté it with garlic for a tasty side dish. Your mustache will thank you.
Fatty fish like salmon are rich in omega-3 fatty acids, which reduce inflammation and keep hair follicles healthy. Inflammation can stunt growth, so adding salmon to your meals a few times a week can help create the ideal environment for a thicker mustache. Salmon also contains vitamin D, which has been linked to hair follicle stimulation. Grill it, bake it, or toss it in a poke bowl—just get it on your plate.
Sweet potatoes are loaded with beta-carotene, which your body converts into vitamin A—a key player in cell growth, including hair cells. Vitamin A also helps produce sebum, the natural oil that keeps your mustache moisturized and healthy. Roast them, mash them, or slice them into fries—just don’t skip this vibrant root veggie if you’re serious about facial hair gains.
Almonds, walnuts, pumpkin seeds, and sunflower seeds are packed with zinc, a mineral that repairs hair tissue and supports oil gland function around follicles. Zinc deficiency has been linked to hair loss, so snacking on a handful of nuts or sprinkling seeds on your meals can make a big difference. They’re also rich in vitamin E, which improves blood flow to the scalp (and, by extension, your upper lip).
While these foods won’t turn you into Tom Selleck overnight, they’ll give your mustache the best shot at reaching its full potential. Pair them with good grooming habits, patience, and maybe a little mustache wax, and you’ll be rocking a thicker, healthier look in no time.
