The Best Ways to Increase HGH Naturally
If you want to naturally enhance your human growth hormone levels, consider making some dietary adjustments, incorporating regular exercise into your routine, and exploring specific supplements.
Your body produces an essential hormone known as HGH (human growth hormone). Produced by the pituitary gland, it’s responsible for regulating growth in children and plays a vital role in metabolism, muscle growth, strength, and maintaining lean body mass.
When HGH levels are low, it can negatively impact your quality of life, increase the risk of disease, and contribute to weight gain. However, it’s important to note that using growth hormone to treat age-related changes in body composition or physical performance is not recommended, as it may raise the risk of neoplastic diseases like cancer.
Symptoms of low human growth hormone in adults include:
- Unexplained weight loss
- Decreased energy levels
- Reduced exercise endurance
- Weaker bones with decreased density
- Higher sensitivity to temperature fluctuations
- Decreased mental stability
- Avoidance of social interactions
- Excess fat accumulation around the waist
- Dry skin
If you suspect that you may have low levels of growth hormone, it’s crucial to consult a doctor for a proper diagnosis. A doctor can use various tests, such as the insulin tolerance test, GHRH-arginine stimulation test, or glucagon stimulation test, to diagnose growth hormone deficiency.
While growth hormone deficiency typically requires medical treatment, it may be helpful to make dietary and lifestyle modifications advised by a healthcare professional to maintain HGH within a normal range.
Now, let’s explore ten scientifically supported methods to naturally increase human growth hormone (HGH) levels.
See Also: Fact or Fiction: Is HGH a Steroid?
1. Consume Arginine Supplements
Taking arginine on its own has shown to potentially boost human growth hormone (HGH) levels. While some individuals combine amino acids like arginine with exercise, several older studies suggest that exercise may diminish or reduce the HGH response. However, one older study found that taking arginine and lysine without exercise significantly increased HGH levels.
A test-tube study indicated that L-arginine can activate a pathway responsible for the synthesis and release of HGH in the body. Moreover, a study involving 30 active males revealed that taking 10 grams (g) of arginine after fasting overnight resulted in a modest increase in HGH levels.
It’s crucial to consult a doctor before incorporating arginine into your routine, especially if you are taking other medications or have underlying health conditions. Additionally, note that long-term arginine supplementation has been associated with potential adverse effects, particularly in older adults.
2. Take a GABA Supplement
Gamma-aminobutyric acid (GABA) is an amino acid present in the brain, spinal cord, and other parts of the body. It acts as a neurotransmitter, transmitting signals throughout the brain. Known for its calming effects on the brain and central nervous system, GABA has limited research supporting its potential to reduce stress and improve sleep.
Interestingly, it may also have a positive impact on your HGH levels. A study conducted in 2008 showed that taking a GABA supplement resulted in a 400% increase in HGH levels at rest and a 200% increase after exercise.
Limited research also suggests that GABA may enhance sleep quality. This could potentially contribute to higher HGH levels, as the release of growth hormone during the night is associated with quality sleep.
However, further research is required to determine the long-term effects of GABA on growth hormone levels. It’s crucial to consult with a healthcare professional before incorporating GABA into your regimen to minimize potential side effects and avoid interactions with other medications.
3. Lose Weight
The amount of fat around your belly directly affects the production of human growth hormone. Those with higher levels of belly fat may experience impaired HGH production and an increased risk of disease. An older study discovered that individuals with more belly fat tended to have lower levels of HGH.
Furthermore, a study conducted in 2005 scrutinized the 24-hour release of HGH and found a significant decline in individuals with excess abdominal fat . Excessive belly fat is also associated with various chronic conditions. Therefore, shedding belly fat can potentially optimize HGH levels and improve overall health
4. Practice Intermittent Fasting
Research shows that fasting can significantly impact your body’s insulin and fat levels, which in turn influences the production of growth hormone. Studies indicate that fasting for as little as 2 or 3 days can lead to a doubling or tripling of HGH levels. In fact, after a week of fasting, HGH secretion can increase by a staggering 1250%.
While prolonged fasting may not be sustainable, experts suggest intermittent fasting as a viable option. This approach involves eating only during specific time windows and abstaining from food for the rest of the day.
For instance, one popular method suggests fasting for 16 hours daily and consuming meals within an 8-hour period. Alternatively, some individuals opt for a plan where they restrict their calorie intake to 500 to 600 calories on two non-consecutive days per week.
5. Perform High-Intensity Exercises
Engaging in regular exercise can have a significant impact on increasing the production of growth hormone in your body. The extent of this increase is influenced by various factors including your individual physiological traits, the timing and quantity of food consumed prior to exercising, as well as the type and intensity of the workout.
Scientific studies indicate that high-intensity exercises are the most effective in boosting human growth hormone levels. For optimal results, aim for a high-intensity workout lasting at least an hour. You can choose from various activities such as interval training, sprints, or weight training to experience the positive effects on your HGH levels.
6. Get Better Quality Sleep
The release of growth hormone by the pituitary gland is at its peak during sleep. Your HGH levels fluctuate depending on the pattern of your sleep cycle, with the highest production typically occurring before midnight and decreasing during the early morning hours.
Insufficient sleep has been linked to lower levels of growth hormone. Therefore, it’s crucial to prioritize a good night’s sleep for long-term improvement in HGH production.
To improve your sleep quality, avoid exposure to blue light before bedtime and ensure that your sleeping environment is at a comfortable temperature. Taking these steps can contribute to optimizing your growth hormone levels.
7. Try Using a Melatonin Supplement
Melatonin is a hormone that aids in the regulation of sleep, making it easier to fall asleep and potentially extending sleep duration. It has also been shown to have a direct impact on the production of growth hormone, offering benefits to hormone levels.
Melatonin supplements are generally considered safe and non-toxic. However, it’s important to consult with your doctor before taking them, particularly if you are pregnant, as they have the potential to affect brain chemistry.
8. Consume a Sports Drink When You Work Out
Certain sports supplements have the potential to enhance performance and provide a temporary increase in human growth hormone (HGH) levels. An older study showcased that consuming a pre-workout sports drink resulted in a significant elevation of growth hormone levels immediately after exercise and up to 15 minutes post-workout.
While further research is required, another study indicated that consuming a protein shake containing carbohydrates could boost HGH levels during workouts. However, it’s important to note that if a casein or whey protein supplement is consumed right before strength training, it may have the opposite effect.
In fact, a study conducted in 2005 discovered that drinking a beverage containing 25 grams of casein or whey protein 30 minutes before strength exercise led to lower levels of human growth hormone and testosterone when compared to a non-caloric placebo.
Remember to consult with a healthcare professional before incorporating sports drinks or other supplements into your routine, and always follow the recommended usage guidelines.
9. Cut Back on the Sugar
Elevated insulin levels have been found to decrease the production of growth hormone in the body. To optimize your HGH levels, it’s crucial to reduce your intake of sugar and refined carbohydrates, such as pasta, white rice, and white bread – as these foods have the highest potential to spike insulin levels.
Numerous studies have demonstrated that individuals with insulin-related issues, such as diabetes, improper insulin function, or reduced carbohydrate tolerance, tend to have significantly lower levels of human growth hormone compared to those without such conditions.
However, occasional indulgence in sugary treats is unlikely to have a long-term impact on your HGH levels. The key is to maintain a healthy and well-balanced diet that provides all essential nutrients in the appropriate quantities.
10. Incorporate Glutamine Into Your Diet
Glutamine, a potent amino acid, has been shown to have a significant impact on HGH levels, even at small doses. Research demonstrates that a mere 2 mg dose of glutamine can temporarily increase human growth hormone levels by up to 78%.
For a more natural approach, consider adding glutamine-rich foods to your meals. Spinach, meat, eggs, fish, and unsweetened yogurt are excellent dietary sources of glutamine.
11. Increase Your Ornithine Intake
Ornithine is an amino acid that plays a crucial role in protein synthesis and muscle growth. To naturally increase your HGH levels, consider consuming foods rich in ornithine such as fish, chicken, eggs, or beef.
Additionally, research suggests that taking ornithine supplements approximately 30 minutes after your workout can contribute to further enhancing HGH production in your body.
12. Take Creatine Supplements
In a study conducted with sprinters and long-distance runners, it was observed that after a duration of 6 weeks, creatine supplementation had a significant impact on increasing HGH levels.
This finding suggests that incorporating creatine into the diet may potentially contribute to optimizing HGH levels for individuals engaged in sprinting or long-distance running activities. Further research in this area could provide valuable insights into the benefits of creatine supplementation on hormone regulation and athletic performance.
13. Optimize Your Meal Times
Your body naturally produces higher amounts of growth hormones during nighttime. In contrast, insulin levels spike shortly after eating and take 2 to 3 hours to stabilize. To ensure optimal hormone production, it’s recommended to maintain a minimum 2-hour gap between your last meal of the day and bedtime.
Some studies suggest potential negative effects of a high-protein or high-carb diet on nighttime HGH activity, although further research is necessary to confirm these findings. Regardless, it’s advisable to avoid eating right before bed as it can significantly increase insulin levels and interfere with HGH production.
14. Get More Coconut Oil Into Your Diet
In addition to its numerous health benefits, coconut oil is known for its ability to stimulate an HGH surge within 30 to 90 minutes after consumption. This is why it’s often recommended to include coconut oil-based foods in your diet for a rapid increase in HGH levels.
Studies have shown that HGH levels remain elevated for approximately 4 hours following the consumption of coconut oil. To maintain optimal HGH levels throughout the day, consider consuming coconut oil in the morning and again in the late afternoon.
Mark McIntyre is the founder of MaleHealthReview.com and acts as it’s chief contributor. He is a fitness trainer and avid mountain biker who also enjoys camping, hiking and fishing. Besides managing Male Health Review, Mark is also a guest columnist for several blogs related to men’s health. More about this author…