How To Increase Human Growth Hormone Naturally – 11 Ways To Boost HGH
How To Increase Human Growth Hormone – Human growth hormone (HGH) is an important hormone produced by the pituitary gland. Also known as growth hormone (GH), it plays an important role in growth, body composition, cell repair and metabolism.
Growth hormone also increases muscle growth, strength and performance, helping you recover from injury and illness. Low levels of growth hormone can reduce quality of life, increase the risk of disease and lead to weight gain.
Optimal levels are especially important for weight loss, injury recovery and athletic training. Interestingly, your diet and lifestyle can affect your growth hormone levels.
Here are we discuss how to increase human growth hormone (HGH) levels naturally.
1. Lower Body Fat
The amount of belly fat you carry is directly related to growth hormone production. People with higher levels of belly fat are more likely to have poor growth hormone production and a higher risk of disease.
One study found that those with three times as much belly fat as a control group had less than half the amount of growth hormone.
Another study tracked the release of growth hormone over a 24-hour period and found a significant decrease in people with a lot of belly fat.
Interestingly, studies show that excess body fat has a greater effect on growth hormone levels in men. However, reducing body fat remains a key factor for both sexes.
Additionally, one study found that obese people had lower levels of growth hormone and IGF-1, a protein associated with growth. After significant weight loss, his performance returned to normal.
Belly fat is the most dangerous type of stored fat and has been linked to many diseases. Losing belly fat will help optimize your growth hormone levels and other aspects of your health.
2. Fasting Intermittently
Studies show that fasting leads to a significant increase in growth hormone levels.
One study showed that after 3 days of fasting, growth hormone levels increased by more than 300%. After 1 week of fasting, they increased by 1250%.
Other studies have found similar effects, with growth hormone levels doubling or tripling after just 2 or 3 days of fasting.
However, continuous fasting cannot be sustained in the long term. Intermittent fasting is a more popular diet approach that restricts food intake for short periods of time.
There are several methods of intermittent fasting. A common approach is an 8-hour eating window each day with a 16-hour fast. Another is to consume 500 to 600 calories twice a week.
Intermittent fasting can help optimize growth hormone levels in two main ways. First, it can help reduce body fat, which directly affects growth hormone production.
Second, it will keep your insulin levels low throughout the day, since insulin is released when you eat. Studies show that insulin spikes can interfere with the natural production of growth hormone.
One study observed a large difference in growth hormone levels on fasting days compared to eating days.
Shorter fasts of 12 to 16 hours may also help, although more studies are needed to compare the effects to full-day fasting.
3. Try An Arginine Supplement
Taken alone, arginine can increase growth hormone levels.
Although most people tend to use amino acids like arginine in combination with exercise, some studies show little or no increase in growth hormone levels.
However, studies have shown that taking arginine without exercise significantly increases levels of this hormone. Other research unrelated to exercise also supports the use of arginine to increase growth hormone.
One study looked at the effects of consuming 45 or 114 mg of arginine per pound (100 or 250 mg per kg) of body weight, or 6 to 10 or 15 to 20 grams per day, respectively.
Low doses showed no effect, but participants who took the highest dose experienced a 60% increase in growth hormone levels during sleep.
4. Reduce Sugar Intake
How To Increase Human Growth Hormone – High insulin levels are associated with lower levels of growth hormone.
Refined carbohydrates and sugars are the ones that raise insulin levels the most, so reducing their consumption can help optimize growth hormone levels.
One study showed that healthy people have growth hormone levels 3-4 times higher than diabetics, and that carbohydrate tolerance and insulin function are impaired.
In addition to a direct effect on insulin levels, excessive sugar consumption is a major factor in weight gain and obesity, which also affects growth hormone levels.
However, the occasional sugary treat won’t affect growth hormone levels in the long run. Strive for a balanced diet, as what you eat has a profound effect on your health, hormones, and body composition.
5. Don’t Eat Too Much Before Bed
Your body naturally produces large amounts of growth hormone, especially at night. Since most foods increase insulin levels, some experts recommend avoiding eating before bed.
In particular, foods high in carbohydrates or protein can raise insulin levels and potentially block growth hormone release at night. Note that the research on this theory is not enough.
However, insulin levels typically drop 2-3 hours after a meal, so avoid protein or carbohydrate foods 2-3 hours before bed.
6. Take GABA Supplements
How To Increase Human Growth Hormone – Gamma-aminobutyric acid (GABA) is a non-protein amino acid that acts as a neurotransmitter and sends signals throughout the brain.
As a known sedative for the brain and central nervous system, it is often used to improve sleep. Interestingly, it can also help increase growth hormone levels.
One study found that GABA supplementation resulted in a 400% increase in growth hormone levels at rest and 200% after exercise.
GABA can also increase growth hormone levels, improving sleep, as growth hormone release during the night is associated with the quality and depth of sleep.
However, most of these improvements are short-term, and the long-term benefits of GABA on growth hormone levels remain unclear.
7. High Intensity Exercise
Exercise is one of the most effective ways to significantly increase growth hormone levels.
The increase depends on the type of exercise, intensity, food intake during exercise and the nature of your own body. High-intensity exercise increases growth hormone levels the most, but all types of exercise are beneficial.
You can do repetitive sprints, interval training, weight training, or circuit training to increase growth hormone levels and maximize fat loss. Like supplements, exercise primarily causes a short-term spike in growth hormone levels.
However, in the long run, exercise can optimize your hormonal function and reduce body fat, which will have a positive impact on growth hormone levels.
8. Drink Beta-Alanine Or Sports Drinks During Exercise
Some sports supplements can optimize performance and temporarily increase growth hormone levels.
In one study, taking 4.8 g of beta-alanine before exercise increased the number of repetitions performed by 22%. It also doubled peak potential and increased growth hormone levels compared to the unsupplemented group.
Another study found that sugary sports drinks increased growth hormone levels at the end of exercise. However, if you’re trying to lose fat, the extra calories in the drink will negate the short-term benefits of the HGH boost.
Studies have shown that protein shakes with and without carbohydrates can increase growth hormone levels during exercise. However, if casein or whey protein is taken before weight training, it can have the opposite effect.
One study found that drinking a drink containing 25 grams (0.9 oz) of casein or whey protein 30 minutes before resistance exercise reduced levels of human growth hormone and testosterone compared to a no-calorie placebo.
9. Optimize Your Sleep
Most growth hormone is released in pulses while you sleep. These impulses are based on your body’s internal clock or circadian rhythm.
The largest impulses occur before midnight and some smaller ones in the early morning. Studies have shown that poor sleep can reduce the amount of growth hormone produced by the body.
In fact, getting enough sleep is one of the best strategies for increasing long-term growth hormone production.
Here are some simple strategies to help optimize your sleep:
- Avoid exposure to blue light before bed.
- Read a book at night.
- Make sure your room is at a comfortable temperature.
- Avoid caffeine later in the day.
10. Take Melatonin Supplements
Melatonin is a hormone that plays an important role in regulating sleep and blood pressure. Melatonin supplements have become a popular sleep aid that can improve the quality and duration of sleep.
Although a good night’s sleep alone can increase growth hormone levels, additional research has shown that melatonin supplementation can directly increase growth hormone production.
Melatonin is also relatively safe and non-toxic. However, it can alter brain chemistry in some ways, so check with your doctor before using it.
For maximum effect, take 1 to 5 mg approximately 30 minutes before bedtime. Start with a lower dose to assess tolerance, then increase if necessary.
11. Try These Other Natural Supplements
How To Increase Human Growth Hormone – Several other supplements can increase the production of human growth hormone, including:
- Glutamine: A 2 gram serving can increase levels up to 78% temporarily.
- Creatine: A dose of 20 grams of creatine significantly increases growth hormone levels for 2-6 hours.
- Ornithine: In one study, participants were injected with ornithine 30 minutes after exercise and found a more dramatic increase in growth hormone levels.
- L-dopa: In patients with Parkinson’s disease, taking 500 mg of levodopa increases growth hormone levels for up to 2 hours.
- Glycine: Studies have shown that glycine can improve performance in the gym and cause a short-term burst of growth hormone.
Although these supplements can increase growth hormone levels, studies show that the effects are temporary.
The Bottom Line
As with other important hormones such as testosterone and estrogen, healthy growth hormone levels are important.
How To Increase Human Growth Hormone – Growth hormone helps your body with metabolism, cell repair and other important functions. By following the tips above, you can easily increase your growth hormone levels.