How to Increase Your HGH Levels Naturally

MattAge Management, Anti-Aging, HGH78 Comments

increasing hgh levels chart

Human growth hormone (HGH) is a vital component of the human endocrine system. HGH makes your body grow taller when you are young, builds muscle mass, and helps your body to produce proteins. The pituitary gland releases growth hormones after you fall asleep or are under stress to help regulate these functions. Natural ways, such as resistance training and eating a balanced diet loaded with nutrients, also stimulate your pituitary gland to release HGH.

Unfortunately, the natural production of HGH declines as you get older. This progressive deficiency, beginning for most in our teens, 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.

Exercise, stress, emotional excitement, diet, and aging all affect the quantity of HGH production. The Carragher Method approach raises 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 some of the most effective ways to increase human growth hormone naturally:

How to Increase your HGH Levels Naturally

  1. Lift Weights &  Do High-Intensity Interval Training (HIIT)

Resistance training is one of the most effective ways to naturally boost HGH levels. The more weight you lift, the greater your results will be. High-intensity interval training (burst training) is another great way to increase human growth hormone. This is where a person’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 stimulates HGH release.

row of weights

  1. Eat Healthy Fats

Healthy dietary fat stimulates HGH synthesis and releases according to a 2010 study published in “Nutrition Research.”   In fact, the effect of dietary fat on growth hormone occurs even when calories are restricted.  Limit saturated fats such as butter and full-fat dairy products; they can actually contribute to insulin resistance and interfere with growth hormone secretion in some cases.  Instead, add monounsaturated fats such as olive oil and polyunsaturated fats like flaxseeds and walnuts to your diet for their ability to promote HGH release.

  1. Vitamins, Minerals & Supplements

There are a number of different vitamins, minerals, and supplements that you can take to naturally increase HGH levels. Some of our top recommendations can be seen listed here:

  • 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.
  • 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.
  • Vitamin D: Optimize Vitamin D levels at 70-100 ng/mL.
  • 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.
  • 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.”
  • Alpha-glycerylphosphorylcholine, or A-GPC: These 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.
  1. Meditate

According to several studies meditation increases human growth hormone levels significantly; you don’t need to be an experienced yogi or monk to stimulate HGH release with this ancient practice – it only takes about 12 minutes per day.   One such study determined that even novice meditators who performed three sessions per week for just 12 minutes each could raise their natural HGH production by up to 700 percent over a four-month period compared to those who did not meditate.

man meditating in field

  1. Rest and Relax

Getting plenty of sleep stimulates HGH release, according to a 2001 report in the “Journal of Clinical Endocrinology.”  In fact, it may be even more helpful than exercising for increasing your natural levels since research reveals that high-intensity exercise actually decreases growth hormone secretion during your workout plus it takes several hours for your body to return to normal HGH production rates after a tough training session. Getting 8 hours of sleep per night optimizes production of HGH, and will make you feel significantly better overall. 

  1. Take Amino Acids

Amino acids are the building blocks of protein and they also have the ability to increase growth hormone levels according to a study published in “Hormone Research.” 

In this study, researchers determined that taking 10 grams of essential amino acids increased HGH levels by 600 percent in under an hour.

  1. Testosterone Therapy

Human growth hormone and testosterone are two hormones that work together synergistically; one is not complete without the other, research reveals.  For this reason, it is not surprising to learn that low testosterone can be linked with low growth hormone according to a Medline Plus report.

According to Dr. Eric Braverman, HGH therapy may actually restore healthy T-levels with regular injections or topical gels containing bio-identical hormones.   However, men should keep in mind that simply increasing their natural production of growth hormone will likely increase their testosterone as well since they are closely correlated hormones within the body.

  1. Eat More Chocolate

Chocolate lovers can rejoice, new research has found that dark chocolate, in particular, stimulates the growth hormone response.  The reason for this is thought to be due to cocoa’s flavanol content; studies have shown that these phytochemicals increase production of growth hormone and nitric oxide.

chocolate bars

  1. Drink Green Tea

Last but not least on our list of ways to naturally increase HGH levels includes drinking green tea.

Green tea has been shown to contain significant amounts of catechins which are antioxidants known to stimulate the release of human growth hormone according to a study published in “Nutrition Research.”  Other studies show that green tea also helps suppress appetite, making it easier for you to lose weight with its natural properties.  


Overall, eat protein-rich, fatty meals each day. Resistance training also stimulates your pituitary gland to release human growth hormone. Aim for two strength-training sessions of 30 minutes each every week that targets all major muscle groups. Exercises such as lunges, squats, and push-ups cause greater production than exercises such as curls and triceps extensions. Avoid overtraining; long workouts decrease the effectiveness of human growth hormone secretion because they deplete energy stores in muscle cells. Sleep well and limit stress as doing these things will optimize your HGH release as well.

10 Benefits of Increasing HGH Levels

  1. Improved mood

The most common symptom of a deficiency in HGH is a feeling of general unhappiness and/or depression.

HGH has been shown to improve mood, lessen feelings of stress and anxiety, increase optimism and even affect libido.  In fact, many anti-depressant medications aim to help depressive patients by increasing their body’s natural secretion of HGH.

  1. Increased lean muscle mass

As we age it becomes harder for our bodies to retain muscle mass naturally with the production of new cells being used up just breaking down existing tissue during exercise & activity.  Studies have shown that an increased level of growth hormone can lead to a large increase in lean muscle mass via decreased levels of fat retention in the body.

  1. Improved skin tone

HGH stimulates the production of collagen, which is an important protein that helps keep your skin looking young and supple.  Maintaining higher levels of collagen leads to younger, healthier-looking skin – similar in theory to botox injections where botulinum toxin is injected into facial muscles in order to prevent the degradation of said muscle tissue.

  1. Increased bone health

Bone density naturally decreases with age, leading to a greater propensity for broken bones as we get older – osteoporosis being a classic example.  HGH has been shown to increase bone density and reduce fracture risk in humans, making it especially beneficial for women entering menopause who are at an increased risk. 

  1. Increased energy levels

HGH naturally stimulates the production of human growth hormones, which have been shown to increase energy levels and improve exercise stamina.  This is especially beneficial for those with a generally low fitness level or who suffer from conditions such as Chronic Fatigue Syndrome (CFS).

  1. Heightened organ function

A majority of HGH in our body is stored in the liver where it can be released when required – this being a natural response to stressors such as starvation or injury. By releasing more HGH during these times our overall health is improved as many of our organs are rejuvenated including skin & hair cells, promoting better organ function & healthy hair & skin appearance. 

  1. Increased cognitive function

HGH has been shown to improve memory, concentration levels and even help prevent Alzheimer’s Disease thanks to its ability to speed up production of the brain chemical IGF-1, which is responsible for cell growth in the nervous system.

brain with connections

  1. Enhanced mood

HGH was originally used medically as a treatment for depression by stimulating release of serotonin – this being an important neurotransmitter that regulates many of our moods. While not as effective as an antidepressant medication it is still worth noting that your natural HGH levels can have a significant impact on how you feel!

  1. Better sleep quality

Studies have shown that by taking steps to increase your natural secretion of HGH you will naturally sleep better.  This is primarily because stress levels are reduced, which can often lead to poor quality sleep patterns.

cartoon man sleeping

  1. Increased sexual performance & libido

HGH has been shown to improve both the quality and quantity of orgasms as well as increase fertility in women by up-regulating estrogen production.  It tends to have a similar effect on men by increasing testosterone levels, but also helps with sperm production thanks to its ability to stimulate the testes during puberty – this being important for natural development of male sex characteristics so it makes sense that HGH supplementation proves useful for those looking for a little ‘pick me up’.


It is clear from this list alone that gaining access to your body’s naturally occurring supply of HGH can be advantageous to both your health and sense of wellbeing.  There are other, even more effective solutions too, however. We prescribe HGH and HGH-releasers as well. The expert team at The Carragher Method can help you learn how to increase human growth hormone, and can help you achieve the results you are looking for throughout your endeavor. Give us a call to see how we can help transform your lifestyle through our unbeatable age management services today! 

If you suspect you have a less than optimal, I suggest you be evaluated by a qualified Age Management Medicine Physician. For a recommendation, please feel free to email me at or call 323-874-9355.

78 Comments on “How to Increase Your 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 problem is that for last two year i didnt find any improvement in my dad i 2inch taller than me.he is around 5’10”.and i suspect that i am having adult HGH 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 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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