10 Ways to Increase Your Human Growth Hormone (HGH) Levels Naturally

MattAge Management, Anti-Aging, HGH78 Comments

Human growth hormone (HGH) is a vital component of the human endocrine system. It is secreted by the pituitary gland, a small gland located at the base of the brain that produces several hormones. In childhood and adolescence this hormone is necessary to promote growth in height. In adulthood, its presence leads to a healthier body composition and is responsible for such important jobs such as:

  • Keeping your body lean
  • Decreasing fat accumulation
  • Strengthening your bones
  • Protecting your organs from the decline that occurs with age
  • Promoting more rapid hair and nail growth
  • Improving circulation
  • Giving a more favorable cholesterol profile
  • Helping protect you from the consequences of aging

Unfortunately, natural production of HGH declines as you get older. This progressive deficiency, beginning for most in our 20s, leads to a reduction in lean body mass and bone mineral density, an increase in body fat – especially abdominal, and a worsened cardiovascular risk profile.

All in all, you begin to look and feel older as HGH declines.

I treat Adult Growth Hormone Deficiency (AGHD) as well as other hormonal deficiencies in my practice. The easiest and most accurate way to test for HGH deficiency is with a blood test called an IGF-1. IGF-1 is a hormone produced in response to HGH secretion by the pituitary gland. It is the best marker of the status of secretion of HGH, and a low value less than 200 is indicative of growth hormone deficiency. Levels below 200 are generally considered to be in the deficient state.

The quickest and most effective way to increase HGH levels is with a daily injection of HGH. Numerous studies have shown that replacement therapy is beneficial, and such treatment has become recognized as standard practice. In adults, HGH replacement therapy will often be maintained for many years.

Exercise, stress, emotional excitement, diet and aging all affect the quantity of HGH production. The Carragher Method at The Body Well approaches raising HGH levels in several ways that work best in combination with each other. Certain lifestyle factors, such as sleep and stress management, our specific nutritional plan and our scientifically-based exercise plan cause the pituitary to secrete more HGH.

Here are 10 of the most effective ways to increase HGH production, naturally:

  1. High intensity burst training in which one’s heart rate bursts above their anaerobic threshold (best established by VO2 max testing) for 30 second intervals five or more times in a workout. This engages super-fast twitch muscle fibers, which release HGH naturally.
  2. Get adequate sleep. Getting 8 hours per night optimizes production of HGH.
  3. Melatonin. Take 0.5 to 5 mg of melatonin before bed. Melatonin has been shown to increase growth hormone levels by up to 157 percent.
  4. GABA. Take 1.5 to 3 g of GABA immediately before bed. GABA, or gamma aminobutyric acid, has been shown to increase growth hormone production by 200 percent.
  5. Eat high quality protein. Consume a high-protein, low-carbohydrate snack before going to bed. The amino acids will help to boost HGH, while avoiding too many carbs will keep insulin levels low so that it cannot inhibit growth hormone from doing its work.
  6. Optimize Vitamin D levels at 70-100 ng/mL.
  7. Avoid sugar after workouts. Consuming sugar (especially fructose) within 2 hours post workout will cause your hypothalamus to release somatostatin, which will decrease your production of HGH. Simple sugars that are high-glycemic also spike insulin levels. Not only does this lead to body fat storage, but it severely decreases the release of growth hormone.
  8. L-arginine and L-lysine. The combination of these two amino acids together before exercise and sleep has shown to increase growth hormone production by up to 700 percent. Take 3 to 5 grams for optimal results.
  9. Glutamine. Take 2 to 10 g of glutamine after a workout or before bed. Glutamine may boost HGH levels, according to a study conducted by researchers at the Louisiana State College of Medicine. They discovered that subjects consuming 2 g of glutamine experienced increases in HGH levels. Their findings were reported in the 1995 issue of “The American Journal of Clinical Nutrition.”
  10. Alpha-glycerylphosphorylcholine, or A-GPC, might increase HGH levels, according to a study published in the September 2008 issue of the “Journal of the International Society of Sports Nutrition.” Researchers at the Center for Applied Health Science Research observed that subjects taking 600 mg of A-GPC two hours before resistance exercise had higher HGH levels post-exercise compared with those who consumed a placebo.

If you suspect you have an adult HGH deficiency, I suggest you be evaluated by a qualified Age Management Medicine Physician. For a recommendation, please feel free to email me at info@thebodywellusa.com.

78 Comments on “10 Ways to Increase Your Human Growth Hormone (HGH) Levels Naturally”

  1. gouri

    Doctor,my name is Tom.i am 21 year old,and i am 5foot 8inch tall,my body weight is 65kg.my problem is that for last two year i didnt find any improvement in my height.my dad i 2inch taller than me.he is around 5’10”.and i suspect that i am having adult HGH deficiency.so how can i increase my HGHormone level.

    1. Raju

      Hi ,i am not a doctor,and i intend to help you, i was 5’6 when i was 22, then i realized i stopped growing,but now after doing lots of lots of workouts,and going though good habits like quit drinking.i started to grow a little bit,and now at 25 i am 5’11,so dont worry…keep trying and never give up.

      1. kalasag

        hi Raju.. I’m 22 years old, 5’6″ in height.. can you please enumerate the kinds of workout you performed and habits you quit or done on how you become taller… thanks a lot.

      2. rne2211

        Hi Raju.. I would like to seek your advice and help. I am 25 and about 5′ 7″ tall. I would like to know about the regime you followed in detail. Your help and favour will be highly appreciated. Thanks.

  2. dipten

    Doctor,my name is Dipten. I am 23 year old, and i am 5 foot 2 inch tall,my body weight is 65kg. My dad is 4 inch taller than me. He is around 5’6”.and i suspect that i am having adult HGH deficiency.so how can i increase my HGHormone level.

  3. Noland Tux


    I have a question about the product “UNIVERSAL NUTRITION GH MAX” who give directly the GH, what about using it to gain height, with doing some exercices

    I thank you in advance for your reply !!

  4. Himalayanmoonflower

    Dr. Mike,

    I’m eager to try these steps…. Here are my questions:

    1. Would taking all these supplements be hard on your kidneys or cause probs elsewhere in the body?

    2. OK to take multivitamins with these things & allergy meds simultaneously?

    3. I assume these can be purchased easily at Whole Foods stores.

    4. How many days per week of HIIT?

    Thank you!! Love your blog!!!

  5. venice

    Hai doctor…Very useful information.. am from india…age 26 male… my height is 5’2″ only..all my family members are 3 or 4 inches tallr than me… can i able to increase my height at this age of 26..bcz all r saying its not possible at this age..thanks in advance for ur answer…

  6. ticos

    Dr. Mike,

    I’m 26yrs 5’5 122lbs I’ve been trying to gain weight been on many protein diets workout plans and spent so much money but have not seen any results. I was reading about HGH supplements, but am a bit afraid of using since i don’t know which are the best. I did read your 10 ways to naturally increase my HGH, but not sure if I can take multiple on the supplements mentioned above or only one. Also, as a last resort, if I was to take a HGH supplement what are your recommended products or product? Thank you in advance Dr. Mike

  7. Starlight

    Hi Dr. I was wondering how often you’d have to take the supplements?
    If you take it every night, would you develop a tolerance for these extra substances?

  8. kevinpol3

    Hi Doctor,

    I am 18 and I’m 5’11”. Am I done growing or could increasing hgh using these 10 methods help me to increase hight? I have starting to take 1.5g of GABA before bed and also bought L-Lysine and L-arginine but am unsure when and how much I should take. Thanks!

  9. dmong_15

    Doctor, my name is Damon. I am 14 years old and I am 5’5. I am a model and to make it far in the industry you have to be atleast 5’11 to 6’3. I have gotten turned down so many times on casting calls. Please give me some advice.

  10. iamharson

    Hey guys, I’m 19 years old and I WAS 5’7, up until I came upon this website 2 months ago and bought 6 of the supplements that Dr. Mike suggested on this page. I am now 5’8, and I attribute a large portion of it to these supplements. I stopped eating sweets (out of own will, not because of any supplements), I drank water throughout the day, went 110% during my workouts at the gym 4 times a week. At night I slept between 5-8 hours (which I have always done), and I made sure to take the respective pills after workout and after dinner. I have now grown a full inch in a month and a half when before I had only grown a total of half an inch over the span of 3 years (I stopped at 5’7 when I was 16). I’m not sure how much taller I’ll get, but I’m still taking the supplements everyday. (I take very little amounts, usually under the suggested portions listed above). I also take a couple other pills I’ve researched online about. If anyone would like to know how I did my workouts, quantities I took, what other supplements I’m taking, etc. you can leave me a message; this post is getting too long! I hope to achieve a height of 5’10” before I finally stop growing.

    Thank you so much for the advice, Dr. Mike.


    1. joseph_sd

      Hi Harrison, i like to know about your workouts, quantities of what all supplements you are taking and details of other supplements. Kindly reply, if you wish.


    2. diksha nagpal

      hello harison…i also wanted to gain height…i woulsd be glad if u help me out
      can u please tell the ways you followed in gaining height…
      thankyou !!

  11. CON321

    Hey I’m 19 years old, and I’m 6ft, I know I’m not exactly short, and I’m sure I could reach 6’1″ pretty easy just by doing the stretching exercises, but I want to be either 6’2″ or 6’3″ if possible, so I think I really only need to grow about 1 maybe 2 inches at most, do you think this is possible at 19? I’m still going through puberty, and I’m fairly certain I’m still growing. So do you think if I do all the necessary exercises and take the right supplements I can reach my goal of 6’2″ or 6’3″?

  12. brett

    I’m looking to gain more energy, bulk up muscle mass a more and increase my sex drive. I’m 34 years old and it’s like in the past 4 years my lower abdomin is getting a layer of fat that I can’t seem to rid myself even though I do a lot of cardio/weight training/ crunches. I’m sore all over my body after landscaping all day, which I used to recover from within 3-4hrs of coming home, now I feel sore for days. My sex drive has taken a serious dive and I’m always tired but sleep never seems to come to me at night. I’m assuming the issue is that my hgh levels are dropping significantly. Could you please link me to a place that has proven amino acid supplements (all the ones needed to boost my hgh levels) and suggest any further actions I need to take to help with these issues.

    Thank you, Dr. Mike

  13. jassy22

    Hi Harrison, i like to know about your workouts, quantities of what all supplements you are taking and details of other supplements. Kindly reply, if you wish.


  14. ajones

    Dear dr Mike. I am 17 and 5 ft 10. My father is 6 ft 2. I want to grow two inches. Is it possible? If it is, what can you do to help me? (I have already consulted an endocrinologist) Would be grateful if you email me.


  15. Brad

    Hi Dr Mike. Thanks for this information. I have a question regarding this recommendation:

    L-arginine and L-lysine. The combination of these two amino acids together before exercise and sleep has shown to increase growth hormone production by up to 700 percent. Take 3 to 5 grams for optimal results.

    Do you recommend 3 to 5 grams of each or total for both? If both, is it a 50-50 split of each?


  16. diksha nagpal

    dr. i am a girl of 19 years and i am 4’11” in height…i want to gain height atleast by 2 inches….please do tell me if it is possible for me….please reply….ty

  17. Last Hope

    Dear sir,

    i am in 25 years, Can i reopen the fused epiphyseal growth plates by following your 10 Ways on your blog. it is posible to re growth plate if i do 10 ways.

  18. arju900

    Dr. I am from India. I am 17 and my height is 5’7″(170 cm). Can I increase my height further. I ‘ve been tall till 14 and since then I ‘ve not grown much. Pls help me doctor. Can you please email me..

  19. prajwal00

    Hello doctor! i am 17 and just 5ft 7 and its been a year and my height is still the same
    wanted to know which is the best one to do to gain atleast 5ft 11

  20. Question

    Hi Dr. Mike,

    Thanks for the article, some very helpful pointers here. I was wondering a little bit more specifically about sugar consumption after a workout (point #7). How significant is the 2-hour mark, and would there an added benefit to waiting longer than 2 hours before consuming any simple carbs?

    For instance, I tend to do my strength exercise in the evenings, have a low carb dinner afterwards, and like to have a piece (or two) of dark chocolate at night. Here the gap is usually two hours, but I wonder whether I would see a significant rise in HGH levels if I were to not have the chocolate and ‘hold out’ till breakfast instead. What do you think?


  21. YA

    hello doctor ! i have a 9 years old son he is underweight 19-20kg and his height 120cm his milk teeth has not fallen yet, we had two teeth removed. please recommend what should we do.

  22. SRG

    I’m a adult male, age 61 living in Ca. In 2006 I had a extensive brain injury which dialed me & affected my hgh levels severely. The rehabilitation center who re-trained me had my hgh levels tested with the result of 61 & W/C didn’t want to address the problem. It would be too expensive & lengthy for me to take injections now but do you feel your information above could help my cause? I just saw your article & questioned the possibility of improved health. I’ll check my e-mail in the next few days to see your response if any. Thank you for your time,SRG.

  23. cathv

    Thank you for this article.
    A quick question? As a 30 yr old female, I have slightly elevated HGH (17.8) but normal testosterone levels ( haven’t been on any birth control in over 5 years). I lift 5 days p/w with one or two short HIT sessions, Should I be concerned about the HGH at all??
    Thanks in advance.

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