Historically, growth hormone was best known for supporting childhood growth and development, as its primary job is to stimulate the growth plates in bones. But lately, thanks to fitness and longevity enthusiasts, growth hormone—also known as human growth hormone (HGH)—is just as often discussed for its impact on muscle repair and recovery.
As it turns out, “growth hormone continues to work its magic throughout adulthood, keeping your body functioning optimally,” explains functional medicine practitioner and certified nutritionist Jerry Bailey, M.S., D.C., a health provider and chiropractor with Lakeside Holistic Health in Coeur d’Alene, ID. Of special interest to gym rats, research shows that growth hormone helps the body rebuild tissue after exercise and supports healthy body composition.
Unfortunately, growth hormone’s celebrity status amongst athletes and the biohacking crowd has fueled many myths and misunderstandings around what it actually is. Many people, for instance, think it is an anabolic steroid in the camp of synthetic testosterone. (It’s not!) On the contrary, growth hormone is a naturally occurring peptide (the body makes it daily) that supports you in many ways beyond the weight room, says Bailey.
Ahead, learn more about what growth hormone is and does in the body, plus how to keep it flowing throughout your life.
- ABOUT OUR EXPERTS: Jerry Bailey, M.S., D.C., is a chiropractor, functional medicine practitioner, and certified nutritionist with Lakeside Holistic Health in Coeur d’Alene, ID. Sadia Saeed, M.D., is a physician and medical advisor with Welzo. Jacob Teitelbaum, M.D., is a board-certified internist, chronic fatigue expert, and author of From Fatigued to Fantastic.
Growth Hormone, Explained
Growth hormone, or HGH, is a hormone produced in the base of the brain, in a pea-sized structure called the pituitary gland, to stimulate, as its name suggests, growth.
The body pumps out the highest levels of growth hormone during childhood and adolescence, when bones, muscles, and organs develop rapidly, Bailey says. But long after you’re done with growing pains and prom, your body continues to call on this multitasking hormone to help you maintain muscle mass, keep inflammation at bay, and experience healthy energy levels. “Behind the scenes, HGH helps you build muscle, burn fat, and recover from daily wear and tear,” he says.
Growth hormone also stimulates production of collagen, “an abundant protein in the body that helps maintain skin elasticity and reduces the appearance of wrinkles,” says Bailey. Indeed, one March 2024 study in JMIR Dermatology identified that growth hormone impacts skin suppleness and moisture retention.
It also plays a role in regulating metabolism and circadian rhythms. The pituitary gland, where HGH is produced, is connected to the hypothalamus, a part of the brain that modulates functions such as temperature regulation, blood pressure, and heart rate. As a result, growth hormone may also support balanced energy levels, overall hormonal rhythms, and even mood.
How To Naturally Support Growth Hormone
The amount of growth hormone the body secretes declines with age, due to natural changes in the pituitary gland and brain signaling, says Bailey. Starting around age 30, production begins to taper off steadily, which is part of the reason we experience changes in metabolism, muscle mass, and skin health over time.
While some drop-off is normal, an extreme decline can lead to unwanted symptoms. “Too little human growth can lead to fatigue, reduced muscle mass, increased body fat, and even mood changes,” Bailey shares.
Read More: 6 Major Health Benefits Of Building Muscle
Several lifestyle factors influence growth hormone production, including sleep quality, exercise, stress, and diet. By dialing in these habits, you can help your body maintain healthier growth hormone levels, ultimately enabling you to function, feel, and look your best, according to experts.
1. Sleep deeply and long
The body releases human growth hormone in spurts throughout the day in response to factors like exercise and low blood sugar. (Both signal to your body that it’s time to replenish energy stores). But the most significant surge occurs at night during deep and slow-wave sleep, says physician Sadia Saeed, M.D., medical advisor with Welzo. With that, almost any intervention that supports sleep quality ultimately supports growth hormone production.
Steering clear of late-night meals, alcohol, and afternoon coffee, and giving yourself time to unplug before bed all make it easier to slip into slow-wave sleep, says Saeed. Making your bedroom both cool and dark can also help, as these things can help support the body’s natural circadian rhythm, she adds.
If you’re struggling to sleep naturally, supplements like melatonin, glycine, or GABA may promote sleep quality, which in turn may support growth hormone production, Saeed suggests. Just get a green light from your doctor first.
In addition to supporting high-quality sleep, it’s also essential to get enough time to sleep, notes board-certified internist and chronic fatigue expert Jacob Teitelbaum, M.D., author of From Fatigued to Fantastic. Most adults need eight to nine hours for optimal health and hormone levels, but the majority get less than seven, he says.
2. Lift heavy and move fast
“Exercise can be a powerful trigger for growth hormone release,” says Bailey. When you push your body hard, it triggers a stress response that kickstarts repair and adaptation. Growth hormone is part of that repair crew, aiding in recovery and helping muscles rebuild stronger, he says.
“The type of exercise is less critical than simply getting out and moving,” says Teitelbaum. That said, lifting heavy weights and high-intensity interval training (HIIT) may be especially effective because they also create a metabolic (or energy) demand that stimulates HGH production, he says.
Compound lifts (think: squats, deadlifts, presses), for example, challenge multiple muscle groups at once, which means that the body needs more energy to fuel the efforts, says Bailey. Growth hormone helps mobilize that energy and supports tissue repair, so the increased demand triggers a stronger release of growth hormone. Indeed, one American Physiological Society study found that growth hormone was responsive to resistance training regimens in which individuals lifted moderate to heavy weights for sets of three to 12 reps.
Read More: How To Adjust Your Strength Training Game As You Age
Meanwhile, the sprint intervals that epitomize HIIT also trigger a surge in growth by creating short bursts of metabolic stress, according to a study published in Physiological Reports. This type of training prompts the body to mobilize energy quickly, which in turn stimulates the release of growth hormone to facilitate fuel performance and repair, explains Bailey.
As far as growth hormone is concerned, more, more, more isn’t better, so you don’t need to go all out every day. (Actually, doing so can lead to overtraining syndrome, which blunts growth hormone release). Instead, lifting two to four times per week and incorporating an additional session or two of higher-intensity cardio into your routine can support healthy growth hormone levels while promoting strength gains and cardiovascular health, according to Bailey.
3. Polish off that protein
What you gobble and guzzle has some meaningful impacts on your growth hormone levels. “Eating a balanced diet with adequate protein supports growth hormone by providing the building blocks (called amino acids) for muscle repair,” says Bailey.
If you regularly lift weights and hit HIIT (and you should be, if higher growth hormone is your goal), the American College of Sports Medicine recommends ingesting 0.5 to 0.8 grams of protein per pound of body weight per day. To sneak more protein into your daily diet, grab a high-quality protein powder and blend it into smoothies, shake it up after workouts, or stir it into oatmeal or yogurt.
Eating protein-packed foods that contain the amino acid l-arginine may be especially well-suited for stimulating growth hormone release. In one study, ingesting l-arginine increased human growth hormone production by 100 percent. In another, l-arginine supplementation led to “significant effects” on growth hormone release by suppressing its endogenous inhibitory regulator (somatostatin).
L-arginine is found naturally in plant- and animal-based foods, including lean meats, fish, dairy products, whole grains, and nuts and seeds. However, you can also support daily intake through a standalone supplement, which is available in both capsule and powder forms.
4. Slash sugary sweets
“Elevated insulin levels can suppress HGH secretion by interfering with the pituitary gland’s signal to release it,” Bailey warns. “If your insulin levels are consistently high, which happens when you eat a lot of refined carbs or sugary snacks, your body’s natural growth hormone pulses take a hit.”
Your marching orders, then? Keep high-sugar foods minimal. “Limiting added sugars and refined carbs can help your body maintain healthier growth hormone rhythms,” says Bailey. In place of saccharine treats, opt for more satiating snacks and meals that combine protein, fiber, whole-food sources of carbs and sugar, and healthy fats. These help stabilize blood sugar and set the stage for better hormone balance.
It’s especially common to reach for sweet, packaged foods when you’re ravenous and nothing healthier is ready. Having nourishing options prepared, such as classic chicken and rice, Greek yogurt with berries, or sliced veggies with hummus, can make it easier to satisfy hunger without spiking insulin and derailing growth hormone production.
When To Talk To A Doctor
If you’re experiencing any signs of low growth hormone, such as unexplained fatigue, changes in body composition (loss of muscle mass or gains in fat mass), or mood changes, talk to your healthcare provider.
Your provider may run a blood test to measure your growth hormone or related markers, such as insulin-like growth factor 1 (IGF-1). They might also run pituitary function or imaging tests to check how well the gland is working. Additional hormone panels or scans can also help rule out other underlying conditions.
For adults, when growth hormone levels are low, lifestyle interventions are often sufficient to bring them back to the normal range, according to Teitelbaum. “Stimulating growth hormones via exercise and sleep are very effective at improving how one feels, looks, and recovers,” he says.