Human growth hormone (HGH) is an important hormone generated by the pituitary gland.
It is also known as growth hormone (GH) and plays an important function in regulating growth in youngsters. HGH also boosts metabolism and increases muscle growth, strength, and lean body mass.
Low HGH levels can lower your quality of life, raise your risk of sickness, and cause body fat accumulation.
However, growth hormone is not suggested for treating age-related changes in body composition or physical performance because it may raise the risk of neoplastic disorders like cancer.
If you feel you may have low levels of growth hormone, a doctor can confirm growth hormone deficiency using many tests, such as
Insulin tolerance test, GHRH-arginine stimulation test, or glucagon stimulation test.
Though growth hormone deficiency, which is frequently caused by genetic disorders and other health conditions, requires medical treatment, making changes to your diet and lifestyle as directed by a healthcare professional may be beneficial for keeping HGH levels within a normal range.
Here are ten scientifically proven methods for naturally increasing human growth hormone (HGH) levels.
Reduce your daily Sugar intake :
An rise in insulin may change the expression of HGH-releasing neurons.
According to an older study in obese patients, elevated insulin levels can lower growth hormone levels. Because refined grains and sugar elevate insulin levels the greatest, limiting your intake may help you achieve optimal growth hormone levels.
Excess sugar consumption not only affects insulin levels directly, but it is also a major contributor to weight gain and obesity, both of which influence HGH levels.
Aim for a balanced diet, as what you consume has a significant impact on your health, hormones, and body composition.
Fasting intermittently :
Studies suggest that fasting causes a significant increase in HGH levels.
Interestingly, a recent research of 47 persons discovered that HGH levels increased fivefold during a 24-hour fast. Other older research have shown that fasting for two or five days increases HGH secretion .
However, continual fasting is not viable in the long run. Intermittent fasting, a more popular nutritional method, restricts eating to short periods of time.
There are several types of intermittent fasting available. A daily eating window of 8 hours followed by a 16-hour fast is a frequent technique. Another option is to reduce daily calorie intake for two days per week (15Trusted Source).
Intermittent fasting affects HGH levels in two ways. First, it can help reduce
Body fat directly influences HGH synthesis (16Trusted Source, 17Trusted Source). Second, it will keep your insulin levels low for the majority of the day, as insulin is produced when you eat. According to research, insulin surges can interfere with growth hormone signaling (18Trusted Source).
Though shorter 12-16-hour fasts may be advantageous, there is less information available, as the majority of studies focus on the advantages of full-day fasts.
“Fasting may boost HGH levels, but additional research is needed on shorter, 12- to 16-hour fasts“.
Try aerobic exercises :
Exercise can raise HGH levels. The magnitude of this rise is determined on the type and intensity of activity, as well as your cardiorespiratory fitness level.
Several studies have indicated that high-intensity exercise increases levels of HGH. Other types of exercise, such as moderate intensity, may also be beneficial.
More research is needed to discover whether regular exercise can boost HGH levels. Nonetheless, in the long run, exercise may improve hormone function and reduce body fat, both of which may help your HGH levels.
Some studies have revealed that high-intensity exercise can raise HGH levels. Other forms of exercise, such as moderate intensity exercise, can also be beneficial.
Optimize your sleep :
HGH is released in pulses as you sleep. These pulses are determined by your body’s internal clock, or circadian rhythm. According to studies, not getting enough sleep might limit the quantity of HGH your body produces . As a result, getting enough deep sleep is one of the most effective ways to increase your long-term HGH production.
Here are a few basic ways to help enhance your sleep :
- Avoid blue light exposure before bedtime.
- Read a book in the evening.
- Ensure that your bedroom is at a comfortable temperature.
- Do not consume caffeine late in the day.
Optimize your sleep quality to help your body produce HGH. Most adults should aim for at least seven hours per night.
Consider taking GABA supplements :
Gamma aminobutyric acid (GABA) is an amino acid found in the brain, spinal cord, and other parts of the body. It acts as a neurotransmitter, sending messages throughout the brain.
As a well-known calming agent for the brain and central nervous system, there is little evidence that it may help reduce stress and promote sleep.
Interestingly, it may also help boost your HGH levels. In instance, one 2008 study discovered that taking a GABA supplement resulted in a 400% increase in HGH at rest and a 200% increase after activity.
Limited study suggests that GABA may also aid with sleep. This could potentially raise HGH levels, as nighttime growth hormone release is associated with sleep quality.
However, further research is needed to determine the long-term effects of GABA on growth hormone levels.
Furthermore, it’s crucial to speak with a healthcare practitioner before taking GABA to reduce undesirable side effects and prevent interactions with other medications.
One study discovered that GABA supplementation could boost HGH synthesis. Limited study suggests that it may improve sleep quality, potentially increasing HGH levels. However, further research is required.
Lose Body Fat :
The amount of belly fat you have is directly proportional to your HGH production.
Those with more abdominal fat may have lower HGH production and a higher risk of disease. In fact, an older study indicated that having more belly fat was associated with lower levels of HGH.
Another 2005 study examined the 24-hour release of HGH and discovered a significant decrease in those with higher abdominal fat.
Excess abdominal fat has been linked to a variety of chronic diseases. As a result, decreasing abdominal fat may assist improve HGH levels and other areas of health. Reducing excess body fat, particularly around the stomach, may help optimize HGH levels and enhance general health.
Consider taking an arginine supplement :
When administered alone, arginine may increase HGH.
Though some people like to use amino acids like arginine alongside exercise, multiple earlier research demonstrate that exercise may impair or diminish the action of growth hormone. However, an older study found that ingesting arginine and lysine without exercise dramatically raised levels of this hormone.
According to one test-tube study, L-arginine may trigger a mechanism in the body that regulates HGH synthesis and secretion. Another research of 30 active males discovered that consuming 10 grams of arginine following an overnight fast resulted in a slight boost in HGH levels.
However, it’s vital to consult with a doctor before adding arginine to your routine, especially if you’re using other medications or have any underlying medical issues. Furthermore, long-term arginine supplementation has been related to negative impacts on health, particularly in older persons.
Some research suggest that arginine supplementation may alter growth hormone synthesis. However, further research is required.
Consider taking a sports drink around your workout :
Some sports supplements can improve performance and briefly elevate HGH levels.
One earlier study revealed that a pre-exercise sports drink greatly raised growth hormone levels immediately after exercising and up to 15 minutes after the session.
While more recent research is needed, another study discovered that drinking a carb-containing protein shake before a workout could raise HGH levels.
However, taking a casein or whey protein supplement right before strength workout may have the opposite impact.
In fact, one 2005 study discovered that drinking a beverage containing 25 g of casein or whey protein 30 minutes before strength exercise lowered levels of human growth hormone and testosterone, compared to a non-caloric placebo.
Before consuming sports drinks or other supplements, speak with a healthcare practitioner and follow the directions carefully.
While additional study is needed, several studies suggest that sports beverages or protein-carbohydrate supplements may improve short-term growth hormone increases during or after exercise.