Diet adjustments, such as limiting sugar, exercising regularly, and certain supplements, may help naturally increase levels of human growth hormone.
Introduction
One crucial hormone your pituitary gland generates is human growth hormone (HGH). Often referred to as growth hormone (GH), it is essential for controlling children's growth. Additionally, HGH supports metabolism, increases lean body mass, strength, and muscle development . Low HGH levels might lower your quality of life, raise your disease risk, and cause body fat accumulation
Growth hormone is not advised to treat age-related changes in body composition or physical performance, as it may raise the risk of neoplastic illnesses, including cancer . A doctor can identify growth hormone deficiency using procedures like the insulin tolerance test, GHRH-arginine stimulation test, or glucagon stimulation test.
While growth hormone deficiency, often caused by genetic problems or other medical conditions, requires medical treatment, diet and lifestyle changes as advised by a healthcare professional may help sustain HGH within a normal range.
Here are 10 evidence-based techniques to enhance HGH levels naturally:
1. Lose Body Fat
The quantity of abdominal fat you carry is strongly tied to your HGH production . People with larger levels of abdominal fat often experience reduced HGH synthesis and an increased risk of disease.
- An older study found higher abdominal fat linked to lower HGH levels .
- A 2005 study observed a significant drop in HGH levels in people with excess abdominal fat .
Summary: Reducing excess body fat, especially around your belly, may help optimize HGH levels and improve overall health.
2. Fast Intermittently
Fasting has been shown to significantly boost HGH levels.
- A recent study in 47 participants reported a five-fold increase in HGH levels during a 24-hour fast .
- Other studies found enhanced HGH secretion after 2- or 5-day fasts .
Intermittent fasting offers a sustainable approach, limiting meals to short time periods (e.g., an 8-hour eating window with a 16-hour fast).
Summary: Fasting may enhance HGH levels. However, more research is needed on shorter, 12–16-hour fasts.
3. Consider an Arginine Supplement
Arginine, an amino acid, may enhance HGH levels when taken alone.
- One study found significant HGH increases when arginine and lysine were consumed without exercise .
- Another study showed a slight increase in HGH levels after consuming 10 g of arginine following an overnight fast .
Summary: Arginine supplementation may alter HGH synthesis, but further research is needed.
4. Reduce Your Sugar Intake
Excessive sugar and refined carbs elevate insulin levels, which may suppress HGH production (18, 26).
- High sugar intake also contributes to weight gain, indirectly affecting HGH levels .
Summary: Consuming fewer refined carbs and sugar can help optimize HGH levels.
5. Consider Taking a GABA Supplement
Gamma-aminobutyric acid (GABA) is a neurotransmitter that could enhance HGH levels.
- A 2008 study reported a 400% increase in HGH at rest and a 200% increase during exercise after GABA supplementation .
Summary: GABA supplements might boost HGH production, but more research is needed.
6. Try Aerobic Exercise
Exercise, especially high-intensity workouts, can increase HGH levels.
- High-intensity exercise has been proven to enhance HGH levels in several studies .
Summary: Both high- and moderate-intensity exercises can raise HGH levels.
7. Drink a Sports Drink During Exercise
Certain sports drinks may enhance short-term HGH production.
- A study found pre-workout sports drinks significantly increased HGH levels immediately post-exercise .
- Protein-carb shakes may also improve HGH levels around workouts .
Summary: Sports beverages or protein-carb supplements might temporarily boost HGH during exercise.
8. Optimize Your Sleep
HGH is released in pulses during sleep, governed by your circadian rhythm. Poor sleep can limit HGH production .
Tips for Better Sleep:
- Avoid blue light exposure before bedtime.
- Read a book in the evening.
- Keep your bedroom at a comfortable temperature.
- Avoid caffeine late in the day.
Summary: Optimizing sleep quality can significantly support HGH production.
9. Consider a Melatonin Supplement
Melatonin, a hormone that regulates sleep, may also influence HGH production.
- One study suggested melatonin supplementation could boost HGH production, though more research is needed .
Summary: Melatonin supplements may improve sleep and raise HGH levels, but consult a healthcare provider first.
10. Consider Other Natural Supplements
Other substances that may stimulate HGH synthesis include:
- Glutamine: A 2-g dose temporarily raised HGH levels by up to 78% .
- Creatine: Increased HGH levels after six weeks of supplementation .
- Ornithine: Boosted HGH levels when taken post-exercise .
Summary: Natural supplements may enhance HGH synthesis, but their effects are often short-lived.
The Bottom Line
Adequate HGH levels are vital for metabolism, growth, and overall health. Maintaining a healthy diet, exercising regularly, optimizing sleep, and maintaining a healthy weight can support HGH production. Some supplements may help but should only be used under medical supervision.