Naturally Boosting Human Growth Hormone (HGH): 10 Ways

Key takeaways

• Human growth hormone (HGH) is produced by your pituitary gland and plays a key role in regulating metabolism, muscle growth, strength, and lean body mass.
• Lifestyle strategies that may help maintain HGH levels include losing belly fat, intermittent fasting, reducing sugar intake, high intensity exercise, and optimizing sleep quality.
• Some supplements like arginine, gamma aminobutyric acid (GABA), and melatonin may temporarily boost HGH levels, but talk with a healthcare professional before adding supplements to your routine.

Here are 10 evidence-based ways to increase human growth hormone (HGH) levels naturally.

Human growth hormone (HGH) is an important hormone produced by your pituitary gland.

Also known as growth hormone (GH), it plays a

Low HGH levels may decrease your quality of life, increase your risk of disease, and lead to body fat gain.

However, note that it is not recommended to treat age-related changes in body composition or physical performance with growth hormone, as it may

If you suspect you may have low levels of growth hormone, a doctor can diagnose growth hormone deficiency using several tests, including the insulin tolerance test, GHRH-arginine stimulation test, or glucagon stimulation test.

Though growth hormone deficiency — a condition

Those with higher levels of belly fat may have impaired HGH production and an increased risk of disease.

In fact, one older study found that having higher amounts of belly fat was linked to lower levels of HGH.

Another 2005

Excess belly fat is also linked to many chronic conditions. Therefore, losing belly fat may help optimize HGH levels and other aspects of health.

Studies show that fasting leads to a major increase in HGH levels.

Interestingly, one recent

However, continuous fasting is not sustainable in the long term. Intermittent fasting is a more popular dietary approach that limits eating to brief time periods.

Multiple methods of intermittent fasting are available. One common approach is a daily 8-hour eating window with a 16-hour fast. Another involves limiting daily calorie intake for 2 days per week.

Intermittent fasting

Second, it’ll keep your insulin levels low for most of the day, as insulin is released when you eat.

Though shorter 12–16-hour fasts might also be beneficial, there is limited research available, as most studies are focused on the effects of full-day fasts.

Though some people tend to use amino acids like arginine alongside exercise, some

However, one

According to

Another

However, it’s important to talk to a doctor before adding arginine to your routine, especially if you are taking other medications or have any underlying health conditions. Additionally, note that long-term supplementation with arginine has been linked to adverse effects on health, especially for older adults.

An increase in insulin

According to one older study in people with obesity, high insulin levels can reduce levels of growth hormone. Because refined carbs and sugar

Along with directly affecting insulin levels, excess sugar intake is a

Aim to achieve a balanced diet, as what you eat has a profound effect on your health, hormones, and body composition.

Gamma aminobutyric acid (GABA) is an amino acid found in the brain, spinal cord, and elsewhere in the body, where it

As a well-known calming agent for your brain and central nervous system, there is limited research showing that it could also ease stress and promote sleep.

Interestingly, it may also help increase your HGH levels. In fact, one

Limited research suggests that GABA may also help improve sleep. This

However, more research is needed on the long-term effects of GABA on growth hormone levels.

Additionally, it’s important to consult with a healthcare professional before taking GABA to minimize adverse side effects and prevent interactions with other medications.

Exercise can increase HGH levels. The extent of this increase depends on the type and intensity of exercise, along with your cardiorespiratory fitness level.

In particular, high intensity exercise has been

More research is needed to determine whether regular exercise can increase daily HGH levels.

Nevertheless, over the long term, exercise may optimize your hormone function and decrease body fat, both of which will benefit your HGH levels.

Some sports supplements can enhance performance and temporarily boost your HGH levels.

One

Though more recent research is needed, another

However, if a casein or whey protein supplement is taken immediately before strength exercise, it may have the opposite effect.

In fact, one

Be sure to consult with a healthcare professional before taking sports drinks or other supplements and use only as directed.

HGH is released in pulses when you sleep. These pulses are based on your body’s internal clock or circadian rhythm.

For this reason, getting an adequate amount of deep sleep is one of the best strategies to enhance your long-term HGH production.

Here are a few simple strategies to help optimize your sleep:

• Avoid blue light exposure before bedtime.
• Read a book in the evening.
• Make sure your bedroom is at a comfortable temperature.
• Don’t consume caffeine late in the day.

Melatonin is a hormone that plays an important role in sleep and blood pressure regulation.

Melatonin supplements have become a popular supplement that

Some

Melatonin is

Several other supplements may enhance human growth hormone production, including:

• Glutamine: One much older study found that a 2 g dose of glutamine could temporarily increase HGH levels by up to 78%.
• Creatine: According to one study in sprinters and long-distance runners, creatine supplementation significantly increased HGH levels after 6 weeks.
• Ornithine: One 2010 study gave participants ornithine 30 minutes after exercise and found a greater peak in HGH levels.

More recent, high quality research is needed to understand the effectiveness of these supplements.

Furthermore, while these supplements may increase your HGH levels, studies indicate that their effects are only temporary.

Keep in mind that it’s best to talk to a doctor or other healthcare professional before adding any natural supplements to your routine.

As with other key hormones, such as testosterone and estrogen, having healthy levels of growth hormone is important.

HGH helps your body with metabolism and other vital functions.

Exercising regularly, getting plenty of sleep, following a nutritious diet, and maintaining a moderate body weight may be beneficial for maintaining HGH levels and promoting overall health.

Certain supplements may also be beneficial, but should only be taken as directed by a healthcare professional.