In both children and adults, human growth hormone plays an important role in growth, metabolism, tissue repair, and many other vital biological processes. When there is a deficiency in human growth hormone, growth is stunted and there can be an increase in pounds and a decrease in muscle tone.

Human growth hormone production naturally starts to decrease as we approach adulthood. This is partly why it gets harder to shed pounds and maintain muscle mass as we get older. Meanwhile, some people experience a decrease in human growth hormone as a side effect of an illness or an inborn genetic condition.

Thankfully, there are ways to boost the levels of human growth hormone in our bodies without resorting to prescription pills. Read on for how to increase growth hormone naturally for height.

What is human growth hormone?

Produced by the pituitary gland and released into the blood as we sleep, human growth hormone is an essential hormone that is critical to cell regeneration, growth, and repair. It also plays a crucial role in body composition, metabolism, muscle growth, athletic performance, and recovery from illness.

Lack or low levels of human growth hormone has severe negative impacts on a person’s quality of life. It makes you susceptible to certain diseases, increases your cholesterol level, hampers recovery from injury, and decreases your endurance and athletic performance.

In children, human growth hormone deficiency can cause short stature. Being shorter than their peers can severely affect children’s self-esteem and can even impact their performance in school.

What to eat to increase HGH levels naturally

  • Low-sugar substitutes to favorite foods

An increase in insulin level can cause a decrease in human growth hormone production. Studies have found that people with diabetes have significantly lower levels of human growth hormone than healthy individuals.


To avoid causing a spike in insulin, individuals should reduce their consumption of refined sugars and carbohydrates, including foods made from white flour, white rice, and white sugar. Aside from lowering HGH levels, excess consumption of sugar and simple carbohydrates can also lead to excess weight gain and, eventually, obesity.

  • Raspberries

Melatonin has been found effective in promoting the release of human growth hormone. Raspberries are rich in melatonin, as are pomegranates, rolled oats, walnuts, and tart cherries.

  • Coconut oil

Studies on children aged 5 to 11 have found that medium chain triglycerides, such as those in coconut oil, can boost the production and release of human growth hormone for up to three hours after ingestion.

  • Proteins

Meat, poultry, and fish are complete sources of protein, which means that they contain the nine essential amino acids. L-ornithine, a compound that can be synthesized from these amino acids, significantly increases human growth hormone levels.

What to do to boost human growth hormone levels


  • Avoid alcohol

Human growth hormone is released from the pituitary gland when we sleep. However, if there is alcohol in the blood, it will suppress the release of HGH. Even just one alcoholic drink at night can cause a drop of as much as 75% in human growth hormone levels during sleep.

  • Get enough sleep

Most of the human growth hormone produced in the pituitary gland is released into the bloodstream as we sleep. The timing of the release is dependent on a person’s circadian rhythm. Getting enough sleep is one of the best ways to boost long-term human growth hormone production.

If you have trouble falling and/or staying asleep, there are some things you can try:

  • Avoid consuming anything caffeinated at night and in the late afternoon.
  • Don’t read anything too stimulating before bedtime.
  • Avoid blue light from gadgets and appliances before bedtime.
  • Put on a sleep mask and listen to nature or rain sounds. Turn on a white noise machine.
  • Keep the temperature in the bedroom slightly chilly.
  • Intermittent fasting

Studies have shown that intermittent fasting can affect human growth hormone levels. In one study, scientists found that HGH levels doubled and even tripled after a couple of days of fasting. But because prolonged periods of fasting is neither practical nor healthy, intermittent fasting may be the answer.

Intermittent fasting keeps insulin levels low, which we now know can help increase HGH levels. Intermittent fasting has also been proven to reduce body fat, which is another surefire way to increase human growth hormone production.


A healthy level of human growth hormone is important for growth and overall good health. By following the tips listed above, you can boost your HGH levels naturally. You can also follow the tips in conjunction with human growth hormone therapy.

Many adults and children who had short stature as a result of a deficiency in human growth hormone successfully boosted their height through HGH therapy. Human growth hormone therapy uses biosimilar recombinant HGH and is performed with the guidance of a licensed physician.

Curious about how human growth hormone therapy can help you grow taller? Click here for more info.

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