natural ways of increasing hgh

How to ​Increase Human Growth Hormone ​

hgh molecule

hgh molecule

What is HGH?

Human growth hormone (HGH) is an important hormone produced by your pituitary gland.  HGH plays a key role in growth, body composition, cell repair and metabolism.  In a way HGH is the fountain of youth and higher HGH level will keep you looking younger, feeling better and stronger.  

HGH also boosts muscle growth, strength and exercise performance while also helping you recover or heal from injuries.  (RudmanWilmore​Isaksson).

Having low HGH levels may decrease your quality of life and increase your risk of disease​ (Carroll).


Natural Ways of Increasing Human Growth Hormone

graph2_effects-of-fasting-on-growth-hormone


Intermittent Fasting

​Studies show that fasting leads to a major increase in HGH Levels.  One study found that 3 days into a fast HGH levels increased over 300%.  After 1 week of fasting HGH increased by a massive 1,250% (Kerndt).

Other studies shows similar results with 2x to 3x increase in HGH levels after 2-3 days of fasting fasting (HartmanHo Blackman).

​For people in intense training program fasting for a week isn't really an option.  But studies show intermittent fasting to have similar results to lesser degree.  By skipping dinner and eating a late breakfast you can get a decent intermittent fast to boost your HGH levels naturally.  ​

Reduce Sugar Intake

​Studies have shown increased insulin levels reduce HGH levels.  So by reducing refined carbs and sugars you can keep your insulin levels low to help optimize your body for creating HGH (Lanzi Greenwood).

Elevated insulin levels may reduce HGH production.  So limit intake of large amounts of sugar and refined carbs to optimize HGH production.​

Optimize Your Sleep / Melatonin

sleep cycle effect on hgh levels


​The majority of HGH is released in cycles during sleep.  The HGH release cycles are based on your internal clock and circadian rhythm.  The largest cycle occurs before midnight with smaller pulses in the early A.M. (Davidson​Takahashi).

Studies have shown that poor sleep can reduce your HGH levels.  Making adequate and quality sleep one of the best strategies in enhancing your long term HGH production (​Takashi​Honda).

Skip Dinner Before Bed

​At night time your body naturally releases significant levels of HGH ​ (Takahashi)..  Given eating dinner can spike insulin levels which would  reduce this optimal time of HGH production.  Also if you combine intermittent fasting you can double the effectiveness of generating HGH while you sleep.  

Lose Body Fat

belly fat effect on hgh levels


​The amount of belly fat you carry is directly related to your HGH production (Clasey).  The higher amount of belly fat will likely impair your bodies ability to produce heightened HGH levels.  One study found that those with 3x the belly fat as the control group had less than half the amount of HGH (​Veldhuis).

​Train High Intesity

​Exercise is one of the best ways to significantly raise your HGH Levels especially high intensity exercises such as weight lifting, sprinting, cycling, etc.  

The increase in HGH depends on the type exercise, intensity, food intake and your own body's traits.  High intensity exercise increases HGH the most but all forms of exercise are beneficial .(​PritzlaffFeslingConsittGotoKraemerHulmi).

Supplements that can Increase Human Growth Hormone

​​Arginine Supplements

​Studies have shown that when taken alone arginine may boost HGH levels.  But when combined into a stack alongside other supplements and exercise there is no increase in HGH Levels (Marcell​SuminskiCollier).  Other non-exercise studies also support the arginine boosts HGH levels.  

One study examined effect of 2 does 45mg or 114mg or arginine per pound of body weight, i.e. 6-10 grams or 15-20 grams per day.  The study found no effect with the 45mg dose but a 60% increase in HGH from the higher 114mg dose  (Besset).

 So Arginine supplement would be good for those that don't take any other supplements and don't work out too much but want to increase their HGH levels.  


GABA Supplement

​GABA is a non-protein amino acid that functions as a neurotransmitter around your brain.  Its known for being a calming supplement for your brain and central nervous system and is often used to assist with sleep.  A lesser known fact is it can also help increase HGH levels (Powers).

One study found that taking GABA led to a 400% increase in HGH at rest and 200% increase after exercise.  However most of the studies done were short term and it remains unclear for long term HGH creation (Powers).

GABA also improves your sleep cycle which optimizes your bodies ability to create HGH.  

Beta Alanine Supplement

​In one study 4.8 grams of beta-alanine before workout increased the number of repetitions performed by 22%.  It also doubled peak power and boosted HGH levels compared to the placebo group (Hoffman).

Other Supplements

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

  • Glutamine. A 2-gram dose may temporarily increase levels up to 78% (Welbourne).
  • Creatine. A 20-gram dose of creatine significantly increased HGH levels for 2–6 hours (Schedel).
  • Ornithine. One study gave participants ornithine 30 minutes after exercise and found a greater peak in HGH levels (Shinichi).
  • L-dopa. In patients with Parkinson's disease, 500 mg of L-dopa increased HGH levels for up to 2 hours (Kansal).
  • Glycine. Studies have found glycine can improve gym performance and provide short-term spikes in HGH (Kasai).

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


Human Growth Hormone Studies

Fasting HGH Study 1:

Testing Methodology:

A complete physical examination was performed prior to the fast.  Lab work was done to measure serum potassium, chloride, calcium, phosphorus, uric acid, creatinine, protein, albumin, lipids, growth hormone, etc ​(Kerndt).

Participants in the fast initally only drank 2 liters of water a day for first 3 weeks then 1 liter a day for the remainde​r of the study.  It was measured the participants only consumed 60 calories a day​ ​(Kerndt).

effects of fasting on hgh levels


Testing Results:

Study revealed a progressive rise in growth hormone level between day 1 and day 26 of the fast followed by a signficant drop off after that.  Secretion of growth hormone fluctuated wildy during the day with a major increase during sleep.  Other known stimuli to increase growth hormone secreation are known to be hypoglycemia, exercise, certain amino acids, catecholamines, stress and certain drugs(Kerndt).

View full pdf research

Sleep HGH Study ​2:

sleep hgh levels

sleep hgh levels

Testing Methodology:

Plasma growth hormone, insulin, cortisol and glucose were measured during sleep for 38 nights in 8 young adults.  Blood was drawn from an indwelling catheter at 30 minute intervals throughout the night (Takashi). 

12 normal control experiments were carried out at intervals of 11 days to 6 months.  Onset to sleep occurred between 10pm and 12pm (Takashi).

Testing Results:

HGH production peaks around 70 minutes after onset of sleep.  As cortisol levels increase HGH production levels decreased (Takashi).  High cortisol levels results in not feeling very rested after sleep.  

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​Summary Sleep Study

The sleep study found its important to get a good nights sleep.  As this is the time HGH production in the body is at its highest.  And the better quality sleep you get the higher HGH levels are released.  High cortisol levels related to stressful sleep resulted in lower growth hormone.  

​Supplements to Help Improve the Quality of Sleep

​Melatonin is a hormone that regulates the sleep–wake cycle. It is primarily released by the pineal gland. As a supplement, it is often used to create a more restful sleep.

​GABA​ is known for being a calming supplement for your brain and central nervous system and is often used to assist with sleep.  A lesser known fact is it can also help increase HGH levels.


​Supplementation HGH Studies

gaba effect on growth hormone


GABA

Testing Methodology:

Eleven resistance trained men aged 18-30 participated in a randomized, double blind, placebo controlled, crossover study.  During the experimental bout participants ingested either 3g of GABA or a placebo followe​d by either resting or resistance exercise.  Fasting blood samples were take immediately before at 15, 30, 45, 75 and 90 minute intervals (Powers).

Testing Results:

At rest GABA ingestion elevated growth hormone compared to the placebo.  Specifically peak concentration were elevated by about 400%.  The combination of GABA and resistance training also elevated the peak (Powers).

Study concludes that ingested GABA elevates resting and post exercise growth hormone concentrations.  The extent to which growth hormone secretion contributes to skeletal muscle hypertrophy is unkonwn although the increased growth hormone may improve resistance training muscular adaptations (Powers).

View full pdf research


Beta-Alanine

Testing Methodology:

8 subjects experienced in resistance training (>3 years experience) college aged males participated in the study.  The experiment was performed as a double blind, randomized cross over design.  Subjects initially reported for maximal stregth test on 1 rep max squat (Hoffman).  

Training program consisted of 6 sets of 12 reps at 70% of their 1 rep max.  Subjects then were administered Beta Alanine or a placebo for another 4 week training session.  At the end of the 4 weeks another maximal stregnth test of 1 rep max squat was performed (Hoffman).  

performance effects of 4 week of beta alanine supplementation


Testing Results:

Results of this study indicated that 4 weeks of beta alanine supplementation was effective in increasing performance with a resistance training workout as reflected by significant improvements in training volume, number of reps performed and average mean power exhibited (Hoffman).  

Growth hormone concentrations were elevated in the beta alanine group versus the placebo group.    

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  • ​Work cited

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​Work Cited

Ho K.Y.  "Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man".  The Journal of Clinical Investigation.  Apr 1988.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

Clasey, JL "Abdominal visceral fat and fasting insulin are important predictors of 24-hour GH release." J Cline Endocrinol Metlab."  Aug 2001. https://www.ncbi.nlm.nih.gov/pubmed/11502822

Veldhuis J. D. " Novel Relationship of Age, Visceral Adiposity, Insulin LIke Growth Factor and IGF Binding Protein Concentrations to Growth Hormone. US National Library of Medicine."  Apr 2007. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2690428/

​Kerndt P.R. "Fasting: the history, pathophysiology and complications"  West J Med. Nov 1982. https://www.ncbi.nlm.nih.gov/pubmed/6758355

Hartman M.L. "Augmented growth hormon secretory burst frequency and amplitude mediate enhanced GH secretion during 2 day fast in normal men" J Clin Endocrinol Metlab.  Apr 1992. https://www.ncbi.nlm.nih.gov/pubmed/1548337

Ho K.Y. "Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man" J Clin Invest. Apr 1988.  https://www.ncbi.nlm.nih.gov/pubmed/3127426

Blackman M.R. "Growth hormone and sex steroid administration in healthy aged women and men:  a randomized controlled trial" JAMA. Nov 2002.  https://www.ncbi.nlm.nih.gov/pubmed/12425705


Takahashi Y.  "Growth hormone secretion during sleep." J Clin Invest. Sep 1968.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC297368/

Pritzlaff C.J. "Impact of acute exercise intensity on pulsatile growth hormone release in men". J Appl Physiology.  Aug 1999.  https://www.ncbi.nlm.nih.gov/pubmed/10444604

Felsing N.E. "Effect of low and high intensity exercise on circulating growth hormone in men"  J Clin Endocrinol Metlab. Jul 1992.  https://www.ncbi.nlm.nih.gov/pubmed/1619005

Consitt L.A. "The effect of exercise type on immunofunctional and traditional growth hormone" Eur J Appl Physiology.  Jun 2007.  https://www.ncbi.nlm.nih.gov/pubmed/17357792

Goto K.  "The impact of metabolic stress on hormonal responses and muscular adaptations".  Med Sci Sports Exerc. Jun 2005. https://www.ncbi.nlm.nih.gov/pubmed/15947720

Kraemer W.J. "Compatibility of high intensity strength and endurance training on hormonal and skeletal muscle adaptations".  J Appl Physiology.  Mar 1995. https://www.ncbi.nlm.nih.gov/pubmed/7775344

Kraemer W.J. "Hormonal responses to consecutive days of heavy resistance exercise with or without nutritional supplementation".  J Appl Physiology.  Oct 1998.  https://www.ncbi.nlm.nih.gov/pubmed/9760352

Hulmi J.J. "Protein ingestion prior to strength exercise affects blood hormones and metabolism". Med Sci Sports Exerc. Nov 2005. https://www.ncbi.nlm.nih.gov/pubmed/16286871

Honda Y.  "Growth hormone secretion during nocturnal sleep in normal subjects".  J Clin Endocrinol Metlab. Jan 1969. https://www.ncbi.nlm.nih.gov/pubmed/4302913

Davidson J.R. "Growth hormone and cortisol secretion in relation to sleep and wakefulness." J Psychiatry Neuroscience. Jul 1991.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1188300/

Besset A. "Increase in sleep related GH and Prl selection after chronic arginine aspartate administration in man". Acta Endocrinol. Jan 1982. https://www.ncbi.nlm.nih.gov/pubmed/7058674

Marcell T.J. "Oral arginine does not stimulate basal or augment exercise induced GH secretion in either your or old adults." J Gerontol A Biol Sci Med Sci.  Aug 1999.  https://www.ncbi.nlm.nih.gov/pubmed/10496544

Suminski P.R. "Acute effect of amino acid ingestion and resistance exercise on plasma growth hormone concentration in young men." Int J Sport Nutr. Mar 1997.  https://www.ncbi.nlm.nih.gov/pubmed/9063764

Collier S.R. "Oral arginine attenuates the growth response to resistance exercise" J Appl Physiol.  Sep 2006.  https://www.ncbi.nlm.nih.gov/pubmed/16741262

Carrol P.V. "Growth hormone deficiency in adulthood and the effects of growth hormone replacement: a review.  Growth hormone research scientific committee".  J Clin Endocrinol Metlab.  Feb 1998. https://www.ncbi.nlm.nih.gov/pubmed/9467546

Rudman D. "Effects of human growth hormone in men over 60 years old".  N Engl J Med. Jul 1990.  https://www.ncbi.nlm.nih.gov/pubmed/2355952

Wilmore D.W. "Catabolic illness.  Strategies for enhancing recovery" N Engl J Med. Sep 1991. https://www.ncbi.nlm.nih.gov/pubmed/1908058

Isaksson O.G. "Growth hormone stimulates longitudinal bone growth directly." Science. Jun 1982. https://www.ncbi.nlm.nih.gov/pubmed/7079756

Powers M.E. "Growth hormone isoform responses to GABA ingestion at rest and after exercise" Med Sci Sports Exerc.  Jan 2008.  https://www.ncbi.nlm.nih.gov/pubmed/18091016

Hoffman J. "Beta Alanine and the hormonal response to exercise" Int J Sports Med.  Dec 2008. https://www.ncbi.nlm.nih.gov/pubmed/18548362

Welbourne T.C. "Increased plasma bicarbonate and growth hormone after an oral glutamine load" Am J Clinical Nutrition. May 1995. https://www.ncbi.nlm.nih.gov/pubmed/7733028

Schedel J.M. "Acute creatine loading enhances human growth hormone secretion" J Sports Med Phys Fitness.  Dec 2000. https://www.ncbi.nlm.nih.gov/pubmed/11297004

Shinichi D. "The effect of L-ornithine hydrochloride ingestion on human growth hormone secretion after strength training" Apr 2010. https://www.scirp.org/Journal/PaperInformation.aspx?paperID=1583#.UuqFH7R5EZw

Kansal P.C. "The effect of L-dopa on plasma growth hormone, insulin and thyroxine" J Clin Endocrinol Metlab.  Jan 1972.  https://www.ncbi.nlm.nih.gov/pubmed/5061778

Kasai K.  "Stimulatory effect of glycine on human growth hormone secretion" Metabolism.  Feb 1978. https://www.ncbi.nlm.nih.gov/pubmed/622050


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How to Increase Human Growth Hormone
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How to Increase Human Growth Hormone
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How to increase human growth hormone naturally or with supplements. Discover proven ways of increasing HGH. Info based on scientific research.
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