Human growth hormone (HGH) is an important hormone produced by your pituitary gland.
Also known as growth hormone (GH), it plays a key role in growth, body composition, cell repair, and metabolism (HGH also boosts muscle growth, strength, and exercise performance, while helping you recover from injury and disease Low HGH levels may decrease your quality of life, increase your risk of disease, and make you gain fat Optimal levels are especially important during weight loss, injury recovery, and athletic training).
Interestingly, your diet and lifestyle choices can significantly affect your HGH levels (Here are 11 evidence-based ways to increase human growth hormone (HGH) levels naturally.
1. Lose body fat
The amount of belly fat you carry is directly related to your HGH production. Those with higher levels of belly fat will likely have impaired HGH production and an increased risk of disease.
One study observed that those with three times the amount of belly fat as the control group had less than half their amount of HGH).
Another study monitored the 24-hour release of HGH and found a large decline in those with more abdominal fat.
Interestingly, research suggests that excess body fat affects HGH levels more in men. However, lowering body fat is still key for both genders
What’s more, a study found that people with obesity had lower levels of HGH and IGF-1 — a growth-related protein. After losing a significant amount of weight, their levels returned to normal. Belly fat is the most dangerous type of stored fat and linked too many diseases. Losing belly fat will help optimize your HGH levels and other aspects of your health.
Get rid of excess body fat — especially around your belly — to optimize your HGH levels and improve your health.
2. Fast intermittently
Studies show that fasting leads to a major increase in HGH levels.
One study found that 3 days into a fast, HGH levels increased by over 300%. After 1 week of fasting, they had increased by a massive 1,250%. Other studies have found similar effects, with double or triple HGH levels after just 2–3 days of fasting. 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 eating only 500–600 calories 2 days per week. Intermittent fasting can help optimize HGH levels in two main ways. First, it can help you drop body fat, which directly affects HGH production
Second, it’ll keep your insulin levels low for most of the day, as insulin is released when you eat. Research suggests that insulin spikes can disrupt your natural growth hormone production.
One study observed large differences in HGH levels on the fasting day compared with the eating day.
Shorter 12–16-hour fasts likely help as well, though more research is needed to compare their effects with full-day fasts.
Fasting can significantly increase HGH levels, though more research is needed on shorter fasts.
3. Try an arginine supplement
When taken alone, arginine may boost HGH.
Though most people tend to use amino acids like arginine alongside exercise, several studies show little or no increase in HGH levels.
However, studies have observed that taking arginine on its own — without any exercise —significantly increases levels of this hormone. Other non-exercise studies also support the use of arginine to boost HGH.
One study examined the effects of taking either 45 or 114 mg of arginine per pound (100 or 250 mg per kg) of body weight, or around 6–10 or 15–20 grams per day, respectively.
It found no effect for the lower dose, but participants taking the higher dose experienced around a 60% increase in HGH levels during sleep (34Trusted Source).
Higher doses of arginine may improve growth hormone production, but not when taken around exercise.
4. Reduce your sugar intake
An increase in insulin is associated with lower HGH levels.
Refined carbs and sugar raise insulin levels the most, so reducing your intake may help optimize growth hormone levels
One study found that healthy people had 3–4 times higher HGH levels than those with diabetes, as well as impaired carb tolerance and insulin function.
Along with directly affecting insulin levels, excess sugar intake is a key factor in weight gain and obesity, which also affect HGH levels.
That said, the occasional sweet treat will not impact your HGH levels in the long term.
Aim to achieve a balanced diet, as what you eat has a profound effect on your health, hormones, and body composition.
Elevated insulin levels may reduce HGH production. Therefore, limit your intake of large amounts of sugar and refined carbs.
5. Don’t eat a lot before bedtime
Your body naturally releases significant amounts of HGH, especially at night . Given that most meals cause a rise in insulin levels, some experts suggest avoiding food before bedtime.
In particular, a high-carb or high-protein meal may spike your insulin and potentially block some of the HGH released at night. Keep in mind that insufficient research exists on this theory.
Nevertheless, insulin levels normally decrease 2–3 hours after eating, so you may wish to avoid carb- or protein-based meals 2–3 hours before bedtime.
More research is needed on the effects of night times eating on HGH. Still, it may be best to avoid food 2–3 hours before bed.
6. Exercise at a high intensity
Exercise is one of the most effective ways to significantly raise your HGH levels.
The increase depends on the type of exercise, intensity, food intake around the workout, and your body’s own traits.
High-intensity exercise increases HGH the most, but all forms of exercise are beneficial. You can perform repeated sprints, interval training, weight training, or circuit training to spike your HGH levels and maximize fat loss . As with supplements, exercise mainly causes short-term spikes in 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.
Exercise provides a large spike in HGH. High-intensity training is the best form of exercise to increase growth hormone levels.
7. Take beta-alanine and/or sports drink around your workouts
Some sports supplements can optimize performance and temporarily boost your HGH levels.
In one study, taking 4.8 grams of beta-alanine before a workout increased the number of repetitions performed by 22%
It also doubled peak power and boosted HGH levels compared with the non-supplement group.
Another study demonstrated that sugary sports drink increased HGH levels toward the end of a workout. However, if you’re trying to lose fat, the drink’s extra calories will negate any benefit from the short-term HGH spike.
Studies have shown that protein shakes —both with and without carbs — can boost HGH levels around workouts. However, if a casein or whey protein supplement is taken immediately before strength exercise, it may have the opposite effect.
One study found that drinking a beverage containing 25 grams (0.9 ounces) of casein or whey protein 30 minutes before strength exercise reduced levels of human growth hormone and testosterone, compared with a non-caloric placebo
Beta-alanine, carbs, and protein may increase short-term growth hormone spikes during or after a workout.
8. Optimize your sleep
The majority of HGH is released in pulses when you sleep. These pulses are based on your body’s internal clock or circadian rhythm.
The largest pulses occur before midnight, with some smaller pulses in the early morning.
Studies have shown that poor sleep can reduce the amount of HGH your body produces.
In fact, 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.
Focus on optimizing sleep quality and aim for 7–10 hours of quality sleep per night The bottom line.
As with other key hormones, such as testosterone and estrogens, having healthy levels of growth hormone is important.
HGH helps your body with metabolism, cell repair, and other vital functions.
By following the tips above, you can increase your HGH levels fairly easily.