15 Ways To Boost Human Growth Hormone (HGH) Naturally: A Comprehensive Guide

As a gynecologist, I often encounter questions about hormones, especially the Human Growth Hormone (HGH).

HGH, also known as growth hormone (GH), is a crucial hormone that your pituitary gland produces. It plays a pivotal role in children's growth regulation. Moreover, it supports metabolism and enhances muscle growth, strength, and lean body mass.

Low levels of HGH can negatively impact your quality of life, increase your susceptibility to diseases, and lead to an accumulation of body fat.

However, it's important to note that using growth hormone to treat age-related changes in body composition or physical performance is not recommended. This is because it could heighten the risk of neoplastic diseases, such as cancer.

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

While growth hormone deficiency — a condition often caused by genetic disorders and other health conditions — requires treatment from a doctor, making changes to your diet and lifestyle choices under the guidance of a healthcare professional may be beneficial. This can help maintain HGH within a normal range.

In this comprehensive guide, I will share 15 evidence-based ways to increase HGH levels naturally.

1. Get Adequate Sleep

Sleep is a primary regulator of HGH production. Nearly 75% of HGH is secreted during sleep, particularly during deep sleep or slow-wave sleep (phases III and IV) [1]. Aim for 7 to 10 hours of sleep every night to optimize HGH production[5].

Why? A study published in the Journal of Psychiatry & Neuroscience found that the first period of stage 3 sleep (deep sleep) during the night has the highest rate of HGH release [1].

How? Establish a regular sleep schedule. Go to bed and wake up at the same time every day. Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Avoid electronic devices before bedtime as they emit blue light that can interfere with your sleep.

2. Consume Melatonin-rich Foods

Melatonin is a hormone that regulates sleep-wake cycles. It is also found in certain foods. Melatonin-rich foods can increase HGH release by up to 157%. Raspberries are particularly effective in boosting HGH levels[2].

Why? A study published in the Journal of Pineal Research found that melatonin increases HGH levels by more than 150% in humans [2].

How? Incorporate melatonin-rich foods into your diet. These include raspberries, tomatoes, pomegranate, olives, grapes, broccoli, and cucumber. You can also consider melatonin supplements, but consult your doctor for the appropriate dosage.

3. Exercise Regularly

Exercise is a powerful stimulator of HGH release. High-intensity exercises, such as jogging, sprints, walking, cycling, and burpees, can induce HGH release[3]. Weight training and aerobic exercises are also effective in boosting HGH levels[8].

Why? A study published in the Journal of Endocrinology and Metabolism found that high-intensity exercise significantly increases HGH release [3].

How? Incorporate high-intensity exercises into your routine. Start with a warm-up, then do several rounds of high-intensity exercises followed by a cool-down period. Remember to stay hydrated and to rest between workouts to allow your body to recover.

4. Maintain a Healthy Diet

Diet plays a crucial role in hormone production, including HGH. Incorporate HGH-boosting foods into your diet, such as pumpkin seeds, quinoa, black beans, cheese, mushrooms, lentil beans, wheat germ, chicken, beef, oats, cottage cheese, yogurt, soy (in moderation), fatty fish, broccoli, kale, brown rice, cornmeal, spinach, and whole milk[7].

Why? A study published in the Journal of Clinical Endocrinology and Metabolism found that certain amino acids found in these foods can stimulate the release of HGH [7].

How? Plan your meals to include a balance of protein, carbohydrates, and fats. Include HGH-boosting foods in your diet. Avoid overeating and try to eat small, balanced meals throughout the day.

5. Reduce Sugar Intake

High insulin levels can lower HGH production, so controlling your sugar intake can help maintain optimal HGH levels[14].

Why? A study published in the Journal of Clinical Investigation found that sugar can decrease HGH levels by up to 50% [14].

How? Limit your intake of processed foods and drinks high in sugar. Opt for natural sweeteners like honey or fruits. Read food labels to check for hidden sugars.

6. Lose Weight

Excess body fat, particularly belly fat, can negatively impact HGH production. Losing weight can help increase HGH levels[9].

Why? A study published in the Journal of Clinical Endocrinology and Metabolism found that obese individuals have significantly lower HGH levels [9].

How? Combine a balanced diet with regular exercise. Avoid crash diets and aim for steady, sustainable weight loss. Consider consulting a dietitian or a fitness professional for personalized advice.

7. Perform High-intensity Exercises

High-intensity exercises that increase your heart rate above your anaerobic threshold can significantly boost HGH production[9].

Why? A study published in the Journal of Applied Physiology found that high-intensity exercises stimulate a significant increase in HGH release [9].

How? Incorporate high-intensity interval training (HIIT) into your exercise routine. HIIT involves short bursts of intense exercise followed by short recovery periods. Always warm up before starting your workout and cool down afterward.

8. Take Melatonin Supplements

Melatonin supplements can help increase HGH levels, but consult your doctor for the appropriate dosage[9].

Why? A study published in the Journal of Pineal Research found that melatonin increases HGH levels by more than 150% in humans [9].

How? Consider taking a melatonin supplement before bed. The typical dose ranges from 1 to 5 mg. Always consult your doctor before starting any supplement regimen.

9. Consume Amino Acids

Amino acids such as arginine, lysine, and ornithine can help boost HGH production. Include foods rich in these amino acids, like fish, chicken, eggs, or beef, in your diet[14].

Why? A study published in the Journal of Clinical Endocrinology and Metabolism found that these amino acids can stimulate the release of HGH [14].

How? Include protein-rich foods in your diet. Consider taking an amino acid supplement, but consult your doctor for the appropriate dosage.

10. Bioidentical Hormone Replacement Therapy (BHRT)

BHRT can help boost HGH production in your body. It contains no foreign hormones, which can be rejected by your body. Instead, bioidentical hormones are used, which means they match your natural hormones[2].

Why? A study published in the Journal of the American Medical Association found that BHRT can increase HGH levels in adults with HGH deficiency [2].

How? Consult your doctor to see if BHRT is right for you. BHRT is typically administered via pills, patches, creams, or injections.

11. Consume Beta-alanine-rich Sports Drinks

Doses of 4 to 6 g/day of beta-alanine have been shown to increase muscle carnosine concentrations by up to 64% after 4 weeks, and up to 80% after 10 weeks[15]. This can enhance athletic performance during high-intensity prolonged activity[8].

Why? A study published in the Journal of the International Society of Sports Nutrition found that beta-alanine supplementation can increase muscle carnosine concentrations, which can enhance athletic performance and stimulate HGH release [15].

How? Consider consuming sports drinks that contain beta-alanine. Always check the label for the amount of beta-alanine and consult your doctor for the appropriate dosage.

12. Practice Intermittent Fasting

Studies indicate that fasting can help boost your HGH levels. After a 3-day fast, HGH levels increase by more than 300%. A week later, they go up by a whopping 1,250%[5].

Why? A study published in the Journal of Clinical Investigation found that fasting can significantly increase HGH levels [5].

How? Consider trying intermittent fasting. This involves alternating periods of eating and fasting. There are several methods of intermittent fasting, so you can choose the one that fits your lifestyle. Always consult your doctor before starting a fasting regimen.

13. Try Arginine Supplements

Arginine supplementation has been shown to increase plasma arginine levels and growth hormone levels at 24 hours after consumption[10]. However, consult your doctor before taking arginine supplements.

Why? A study published in the Journal of Applied Physiology found that arginine supplementation can increase HGH levels [10].

How? Consider taking an arginine supplement. The typical dose ranges from 2 to 6 g. Always consult your doctor before starting any supplement regimen.

14. Consume Beta-alanine Supplements

Supplementation with β-alanine is known to significantly enhance athletic performances during high-intensity prolonged activity[8]. Consult your doctor for the appropriate dosage.

How? Consider taking a beta-alanine supplement. The typical dose ranges from 2 to 5 g. Always consult your doctor before starting any supplement regimen.

15. Practice Intermittent Fasting

Intermittent fasting can optimize HGH levels in your body by helping you get rid of body fat and suppressing insulin levels[5].

Why? A study published in the Journal of Clinical Investigation found that fasting can significantly increase HGH levels [5].

FAQs

What is Human Growth Hormone (HGH)?

HGH is a peptide hormone that stimulates growth, cell reproduction, and cell regeneration in humans. It is thus important in human development.

How can I naturally increase my HGH levels?

You can naturally increase your HGH levels by getting adequate sleep, consuming melatonin-rich foods, exercising regularly, maintaining a healthy diet, reducing sugar intake, losing weight, performing high-intensity exercises, taking melatonin supplements, consuming amino acids, undergoing Bioidentical Hormone Replacement Therapy (BHRT), consuming beta-alanine-rich sports drinks, practicing intermittent fasting, trying arginine supplements, consuming beta-alanine supplements, and practicing intermittent fasting.

What foods are rich in HGH?

Foods that are rich in HGH include pumpkin seeds, quinoa, black beans, cheese, mushrooms, lentil beans, wheat germ, chicken, beef, oats, cottage cheese, yogurt, soy (in moderation), fatty fish, broccoli, kale, brown rice, cornmeal, spinach, and whole milk.

What exercises increase HGH?

High-intensity exercises, such as jogging, sprints, walking, cycling, and burpees, can induce HGH release. Weight training and aerobic exercises are also effective in boosting HGH levels.

Can supplements increase HGH levels?

Yes, certain supplements like melatonin, arginine, and beta-alanine can help increase HGH levels. However, it's important to consult with a healthcare professional before starting any supplement regimen.

Conclusion

Boosting your HGH levels naturally involves a combination of lifestyle changes, including getting adequate sleep, maintaining a healthy diet, exercising regularly, and potentially incorporating certain supplements.

Always consult with a healthcare professional before making significant changes to your diet, exercise routine, or supplement regimen.

The bottom line

Maintaining healthy levels of key hormones, such as testosterone, estrogen, and growth hormone, is crucial.

HGH plays a significant role in your body's metabolism and other essential functions.

Regular exercise, sufficient sleep, a nutritious diet, and maintaining a healthy body weight can be beneficial for maintaining HGH levels and promoting overall health.

Certain supplements may also be beneficial, but they should only be taken under the guidance of a healthcare professional.

15 Ways to Boost Human Growth Hormone (HGH) Naturally: A Comprehensive Guide