Human growth hormone is produced in the anterior pituitary. It is necessary for growth in the developing child and for cell renewal in humans of all ages. As people grow older, their bodies slow production of human growth hormone, resulting in the side effects we attribute to “aging”: wrinkles, loss of mental concentration, fatigue, slower metabolism, and a reduction of general physical well-being. However, there is a great deal that you can do to ensure your body keeps up its optimal production of this important hormone.
Things You'll Need
- foods high in complex carbohydrates:
- beans, legumes, nuts, and whole grains
- vitamin supplement tablets (available at a health food store or pharmacy):
- 30 milligrams of zinc monomethionine aspartate,
- 450 milligrams of magnesium aspartate, and
- 10.5 milligrams of vitamin B6
Simple Steps to Boost Your Body's Production of Natural Human Growth Hormone
Get a good night’s sleep, on a regular basis. A group of researchers led by Dr. Yasuro Takahashi at the Washington University School of Medicine measured plasma growth hormone in eight young adults while they slept. In subjects whose sleep onset was delayed or whose sleep was disrupted, growth hormone release was also delayed or disrupted. Peak production occurred during the deeper stages of sleep, which occurred on average at between one and two hours after onset of sleep. To ensure your body produces enough human growth hormone, get a good night's sleep on a regular basis.
Eat a diet rich in complex carbohydrates. According to Barry Sears, author of “The Anti-Aging Zone,” you can boost your production of human growth hormone and diminish the effects of aging by eating property. Simple carbohydrates such as pasta and refined sugars stimulate insulin production, which triggers production of somatostatin, which in turn suppresses the release of both insulin and human growth hormone. Complex carbohydrates, such as beans, legumes, nuts and whole grains, result in a slower metabolism of natural sugars. Amino acids, present in nuts and seeds, also help increase production of human growth hormone. Excess dietary fat and calories may also inhibit the production and release of the hormone. If you fill up on complex carbohydrates, you will naturally eat less of the foods that are unhealthy.
Get regular high-intensity exercise. Dr. Richard Godfrey and his Sports Performance research team at Brunel University in the United Kingdom think that the nitric oxide and lactate given off during exercise are the likely reasons that exercise increases the body’s production of human growth hormone. High-intensity exercises have the highest positive effect. Endurance exercises such as long-distance running have a lower effect than weight-lifting and interval training.
Dr. Laurie Wideman and her associates at the department of exercise and sports science at the University of North Carolina at Greensboro also found that natural production of human growth hormone increased with exercise intensity for males and females of all ages. The increase was magnified more for young women than for young men, and more for older people than for younger people. Repeated aerobic activity was best, repeated resistance training was not as effective, and single bouts of intense exercise did not increase the production of human growth hormone in a 24-hour period.
Take dietary supplements, especially magnesium, zinc, and vitamin B6. Magnesium helps muscle relaxation and promotes better sleep, which in turn helps to produce human growth hormone. Zinc helps to increase production of the enzymes that produce the hormone. Vitamin B6 helps the body to retain its levels of both magnesium and zinc, which are easily lost during intense exercise, resulting in fatigue. In a study by Doctors L.R. Brilla and Victor Conte at The Exercise and Sports Science Laboratory of Western Washington University, the human growth hormone and muscle function of football players were both significantly enhanced (in comparison with a placebo) by a treatment that included nightly supplementation of magnesium, zinc, and vitamin B6 taken together. The amounts and forms taken were 30 milligrams of zinc monomethionine aspartate, 450 milligrams of magnesium aspartate, and 10.5 milligrams of vitamin B6. Taking these supplements at night will help boost production of human growth hormone during sleep.