From the Research
Arginine is the amino acid that primarily stimulates growth hormone release, with typical supplemental doses ranging from 5-9 grams taken on an empty stomach, either before exercise or before bedtime for maximum effect. This is based on the most recent and highest quality study, which found that arginine supplementation alone had a significant effect on growth hormone release, with a mean difference of 10.07 and 95% confidence intervals of 7.87 to 12.28 1. The study also found that the combination of arginine with growth hormone-releasing hormone had an even greater effect on growth hormone release, with a mean difference of 24.96 and 95% confidence intervals of 17.51 to 32.42 1.
Key Points
- Arginine works by inhibiting somatostatin, a hormone that suppresses growth hormone secretion from the pituitary gland.
- Lysine is another amino acid that may enhance growth hormone release when combined with arginine.
- For optimal results, arginine supplements should be taken without food, especially avoiding protein-rich meals which can blunt its effect on growth hormone.
- The growth hormone-stimulating effects of arginine are most pronounced in younger individuals and those with adequate overall nutrition.
- While arginine supplementation can increase growth hormone levels acutely, the physiological significance of these temporary increases remains debated among researchers, and results vary considerably between individuals based on factors like age, fitness level, and overall health status.
Supporting Evidence
- A 2022 systematic review and meta-analysis found that arginine supplementation alone had a significant effect on growth hormone release 1.
- A 2008 study found that oral ingestion of L-arginine increased resting growth hormone levels by at least 100% 2.
- A 2020 randomized, placebo-controlled, double-blind, crossover study found that a novel blend of amino acids optimized to increase human growth hormone release significantly increased human growth hormone levels by 682% from baseline 3.
- A 2005 study found that 5 and 9 g of oral arginine caused a significant growth hormone response, with the rise in growth hormone concentration starting approximately 30 min after ingestion and peaking approximately 60 min post ingestion 4.