Can We Enhance Growth Hormone Naturally?

Antiaging and longevity circles have known for many years that a decline in human growth hormone (HGH) levels play a key role in the aging process. Younger people have abundant levels of HGH, allowing for a youthful metabolism and body composition. However, reaching "middle age" results in a decline of HGH and other hormones, causing muscle loss, fat gain and many other problems. In men at least, every seven years after the age of 25 brings a 50% drop in the size of HGH's pulsed release. So it should be a simple matter of replacing lost HGH, right? Well, one study in men over 60 did find that 6 months of HGH injections had effects on lean body mass and fat tissue that were equivalent to reversing 10-20 years of aging, but growth hormone replacement is still controversial and not always available. Fortunately, there are relatively simple ways to naturally increase production of our own HGH, which are also much cheaper.

So, what is HGH made of? Like many other things produced by the body, it is made of amino acids, the building blocks of protein. The most important amino acids for HGH are glutamine, arginine, ornithine and glycine. Glutamine is the most abundant amino acid in the body, and even consuming a relatively small amount of 2 grams (2,000mg) has been shown to increase blood levels of HGH. It has even been found to help protect muscle mass in patients vulnerable to losing it after inactivity following surgery. Therefore, protein supplementation could save a lot of time, money and inconvenience to people recovering from surgery. Arginine is also able to increase HGH release at rest, with its effects even greater when combined with exercise. Ornithine alpha-ketoglutarate is both tissue-building and may boost HGH secretion. Other research shows that combining arginine and ornithine aids the benefits of strength training by increasing lean body mass and strength. We should be consuming protein soon after exercise anyway. Glycine not only improves sleep, but a supplement mix of glutamine, glycine and niacin (vitamin B3) was found to significantly boost HGH levels in middle-aged and older men and women. Those who also responded with an increase in IGF-1 reported improved energy and memory.

The amino acids most important to HGH production are best when combined with exercise, because of their other tissue-building effects, but exercise alone is another way to increase HGH. One study compared the effects of exercise and passive standing on HGH, with both of these split into groups where volunteers were exposed to either 18 or 33 degree temperatures. All groups experienced a significant increase in HGH, but the strongest effects were seen in the exercise group exposed to higher temperatures.