How Do I Increase Human Growth Hormone With Diet?

The pituitary gland in the brain secretes HGH.
Niacin can be found in chicken breast.
Sardines are high in niacin, which may increase human growth hormone.
Sardines -- a type of small fish in the herring family -- are rich in niacin, biotin, lysine, as well as calcium and other minerals, vitamin D and omega-3 fatty acids.
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  • Written By: Brandon May
  • Edited By: Heather Bailey
  • Last Modified Date: 09 November 2014
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Human growth hormone (HGH) is a naturally occurring hormone produced by the pituitary gland in the brain. It is produced when a person exercises or is in deep sleep, as well as in response to certain amino acids in the diet. To increase human growth hormone with diet, it is important to eat foods high in arginine, such as milk, eggs and many kinds of nuts and seeds. Niacin, a B vitamin, is also important, and can be found in tuna, chicken, leafy vegetables and mushrooms. Increasing physical activity through intense exercise two to three times a week, as well as getting enough deep and restful sleep, are also important ways of increasing HGH levels.

In the brain, a small gland called the pituitary secretes healthy amounts of human growth hormone in younger individuals to aid in healing and recovery, as well as growth. After a certain age, which varies in many individuals, the level of this hormone begins to drop, resulting in changes in the body. The levels of growth hormone may also be low in children and adolescents who have a shorter stature than their peers because of the hormone deficiency. Older individuals may experience undesired weight gain and wrinkles, because human growth hormone plays an important role in building muscle and collagen.


Increasing human growth hormone with diet is possible, as there are certain amino acids available in certain foods that allow for the production of growth hormone. Arginine, for example, is an amino acid produced by the body that is a precursor to the production of human growth hormone. This protein is naturally occurring in most animal products, such as milk and eggs, and also in fish and oats. Consuming fresh milk is the best source of receiving this amino acid if one is wanting to also incorporate high amounts of calcium to help aid in growth, combined with the beneficial effects of human growth hormone.

Studies have shown that one can increase human growth hormone with diet by including more foods with niacin, a B vitamin. Foods high in niacin are chicken breast, tuna and turkey, as well as sardines and crimini mushrooms. Although increasing human growth hormone with diet is a good step to helping decrease body fat and fight the aging process, as well as increase growth in adolescents, it should compromise an overall approach to health. For example, studies have shown that intense exercise such as interval training, as well as getting enough deep sleep every night, can increase human growth hormone significantly.


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