First of all you are going to feed your body’s prostaglandins with the perfect diet for hair loss. Prostaglandins are ‘messenger molecules’ in that they regulate hormonal balance, control cell growth and do many other things in the body. Our reason for building up prostaglandin numbers is to help you have well balanced hormones.

Fortunately it’s easy to feed your prostaglandins being that they feed on ‘Essential Fatty Acids’ (EFAs). EFAs are very beneficial to your health. By increasing your intake of EFAs not only will you help improve your hormonal balance by increasing your prostaglandins, you will also help:

  • Reduce stress levels
  • Increase energy and reduce fatigue
  • Build lean muscle
  • Aid in weight loss
  • Improve heart and cardiovascular health
  • Improve brain function and memory – EFAs protect myelin
  • Strengthen immune system
  • Improve digestion
  • Strengthen the liver

There are several key food sources of EFAs:

  • Oily fish (Salmon, Mackerel, Tuna, Anchovies, Sardines, Lots of other seafood)
  • Cod liver oil
  • Krill and krill oil
  • Other shellfish
  • Flax seed oil
  • Pumpkin seeds or pumpkin seed oil
  • Borage seed oil
  • Evening primrose oil
  • Brazil nuts
  • Walnuts
  • Dark green vegetables (Spinach, Broccoli, Kale, Brussels sprouts, Seaweed, Chinese cabbage)
  • Beans
  • Omega 3 eggs
  • Some fruits

The best and easiest approach is to eat one to two portions of oily fish per week, some beans, nuts, seeds and vegetables that contain EFAs throughout the week. In addition to this you should consume some EFA seed oil everyday – this is oil that has been made from flax seed, borage seed, pumpkin seed or other oils with high levels of EFAs, such as hemp seed oil.

EFA Cofactor Nutrients and Antioxidants

In order to properly assimilate your EFAs you need to consume a number of ‘co-factor nutrients’ that will support the absorption and assimilation of the EFAs. These nutrients are also essential for good health, so you need to make sure you are consuming them in good quantities.

The EFA cofactors are: magnesium, zinc, B vitamins, lecithin and vitamins A, C and E (antioxidants). Antioxidants (Vitamins A, C and E)

In order to make sure you are getting enough of the antioxidant vitamins A, C and E you should try to consume lots of green leafy vegetables like spinach and kale and brightly coloured vegetables like carrots and peppers. Try to eat a leafy salad at least once a day. Eat at least one portion of broccoli a week and at least one portion of carrots. The carrots contain beta carotene. Beta carotene is converted into a form of vitamin A in the intestine and transported to the liver where it is stored ready for use by the body.

By drinking nettle tea daily you will be getting some vitamins A and C, as well as some minerals. As a result, drinking the special smoothies with varying ingredients everyday will increase your antoxidant intake. Make your own or choose ones that are not made from concentrate. Don’t overdo smoothies as they can be high in sugar content.

Key Hair Growth Support Nutrients

The amino acids we looked at in Step 2 are crucial for hair growth and by supplementing with large doses of them, while also using scalp blood circulation improvement techniques, you ae sending a large supply of those amino acids to your hair. But there are several more key nutrients that we can use to turbo charge hair growth. These nutrients work together synergistically to boost hair growth. You’ll see
how this works as you continue reading.


Arginine stimulates growth hormone release and is important for metabolic processes. Not only does arginine help contribute to the growth of hair cells, it also creates nitric oxide, which helps improve blood circulation, particularly to the extremities – which is exactly what we need to help hair growth. Good sources of arginine include:

  • Spinach
  • Lentils
  • Shrimps
  • Crab, lobster and other crustaceans
  • Tuna
  • Salmon
  • Chicken
  • Eggs
  • Nuts – particularly peanuts, almonds and walnuts
  • Seeds – particularly sunflower seeds and pumpkin seeds
  • Beans of all types
  • Garlic
  • Onion

Red meat is also particularly high in arginine but is not a great source because it over stresses the liver and is high in fat.


Leucine is an essential branched chain amino acid, which means your body cannot make it and you have to get leucine from your daily diet. Good sources of leucine include:

  • Lentils
  • Beef
  • Fish
  • Nuts
  • Crustaceans
  • Chicken
  • Egg
  • Chickpeas
  • Wholegrains
  • Brown rice
  • Whey protein


Methionine is an essential amino acid that helps prevent premature hair loss. It also improves hair texture, quality and growth. Good sources of Methionine:

  • Egg whites
  • White fish
  • Seeds
  • Cheese
  • Poultry
  • Oats
  • Yogurt
  • Broccoli


Iodine is a mineral that controls the functioning of the thyroid gland, which can increase or decrease metabolism. It helps in the optimum utilization of calories, therefore preventing their storage as excess fat. Increasing consumption of iodine improves the body’s ability to assimilate silica, which will further help increase hair growth – you’ll see in a moment that silica is one of our nutrients needed to increase
hair growth. Good sources of iodine:

  • Kelp (seaweed)
  • Kombu (seaweed)
  • Sea food including shellfish, clams, lobster, sardines
  • Asparagus
  • Carrots
  • Tomatoes
  • Rhubarb
  • Peas
  • Strawberries
  • Mushrooms
  • Lettuce
  • Bananas
  • Cabbage
  • Egg yolk
  • Onions
  • Garlic
  • Dulse
  • Lima beans
  • Sesame seeds
  • Soybeans
  • Spinach
  • Summer squash
  • Swiss chard
  • Turnip greens

MSM (methylsulfonylmethane)

MSM is a key nutrient for hair growth. Not only will it help the body absorb nutrients, it will also help build collagen, which will help with cell production in the scalp. As we get older our levels of MSM diminish. You shouldn’t need to supplement with MSM but adding quarter of a teaspoon to your smoothies may benefit hair growth, you can purchase MSM powder online. You may also find a green powder superfood drink that contains MSM. Good sources of MSM:

  • Cabbage
  • Broccoli
  • Cauliflower and other cruciferous vegetables
  • Garlic
  • Onions
  • Asparagus
  • Turmeric
  • Tomatoes
  • Radishes
  • Avocado
  • Spinach
  • Carrots
  • Peppers
  • Brightly coloured fruits
  • Eggs
  • Meat and Fish

Raw vegetables are the best sources of MSM as cooking diminishes MSM levels.


Hair supplements often contain silica, which is derived from horsetail. However you can get silica from food. Increasing your intake of silica will directly feed your hair, which is why this is a very important nutrient for hair growth. Good sources of silica:

  • Oats
  • Brown rice
  • Cucumbers
  • Asparagus
  • Lettuce
  • Cabbage
  • Onions
  • Sweet potatoes
  • Sunflower seeds
  • Strawberries and other low sugar fruits


Selenium is required for proper functioning of the thyroid gland. A deficiency in selenium can lead to pain in the muscles and joints, unhealthy hair and white spots on the fingernails. However, excessive selenium intake can actually cause hair loss, so it’s important that you are not consuming any supplements that contain large amounts of selenium. Additionally you should consume the foods listed below in moderation. While it is highly unlikely that you will overdose on selenium, it’s also important that you include it in your diet. Good sources of selenium:

  • Nuts (particularly Brazil Nuts)
  • Seafood (Crab, Lobster, Shellfish)
  • Liver
  • Sunflower seeds

Don’t eat more than a small handful (3 -5) Brazil Nuts in a day, because they are so rich in selenium.


Iron is important in the production of haemoglobin – haemoglobin is an element that carries oxygen in the blood to all the tissues and major organs of the body and normal haemoglobin levels ensure adequate flow of blood to the scalp for hair growth stimulation. Eggs and oily fish likewise are good sources of iron. So get your portion of oily fish a week if you can and if you don’t mind eating a raw egg yolk with your EFAs or in your smoothies that is a great source of nutrients.

If you’re eating your green leafy vegetables as well, you are getting plenty of iron therefore don’t overdo the iron. There’s no need to use an iron supplement unless your doctor has directed you to do so due to an iron deficiency. It is possible that you may have an iron deficiency. This is one of the more common causes of hair loss in women. It’s worth getting a thorough health check from your doctor to find out. It could be that your dietary routine is such that you eat foods in combinations that cause nutrients to combine with iron, inhibiting its absorption. If you stick to the dietary guidelines mentioned in a moment, this shouldn’t be a problem.

Inositol and choline

Inositol and choline help break down fats and support liver function. Have an orange every few days, since oranges contain inositol. You should also compliment your meals with beans or eat one bean based dish such as a bean casserole every week. Beans are generally high in the types of nutrients that are good for your hair. Egg yolks are one of the best sources of inositol.

Pantothenic acid (vitamin B5)

Pantothenic acid (vitamin B5) can be quite a crucial vitamin for hair loss sufferers. It is possible that high stress levels could cause a mild deficiency of pantothenic acid because it is used to regulate the adrenal gland, among other things. Additionally, an imbalance of hormones or hormonal surges can deplete pantothenic acid because it is the one component of con-enzyme A that cannot be produced by the body.

Therefore it may be worth supplementing with pantothenic acid for a period, until you have normalized your hormonal balance – this is particularly true if you have high skin sebum levels. You certainly shouldn’t need to supplement with pantothenic acid for the long-term though. Good sources of pantothenic acid include liver and kidney, egg yolk, broccoli, fish, shellfish, chicken, legumes, mushrooms, avocado, and sweet potatoes.


Biotin, another B vitamin, is essential for healthy hair. A biotin deficiency can directly cause hair loss. However this is rare and it is unlikely that you will have a biotin deficiency if you have a balanced diet. Good sources of biotin include chard, tomatoes, romaine lettuce, carrots, almonds, eggs, onions, cabbage, cucumber, and cauliflower.

The key thing to take from this chapter is step:

Your body needs the right nutrients to grow hair. For this reason, I’ve shown you what the building blocks are. Now try your best to get those hair growing foods into your diet every week. Every day consume EFAs, six portions of vegetables, protein foods for a good wide range of amino acids and the other highly nutritional foods that will help feed your hair. In addition to that you’re already taking high concentrations of cysteine, taurine and lysine to give your hair a massive boost.

Also, check out our eBook on how to Stop Hair Loss & Regrow Hair, Guaranteed! 

Click here for Step 9