How to Increase IGF-1 Levels

IGF-1 stands for insulin-like growth factor I and is an important endogenous molecule in the human body. IGF-1 is synthesized primarily in the liver with the use of growth hormone and insulin. Athletes pay particular attention to IGF-1 since this molecule has been shown to impart significant gains in muscular mass and strength. In addition, IGF-1 has the ability to repair damaged cells and is therefore considered an anti-aging molecule, although the long-term effects of increased IGF-1 levels in humans remain somewhat unclear as of August 2010.

Instructions

• 1

  Supplement with 100 mg of DHEA every day. According to a study published in the Journal of Clinical Endocrinology in October 1998, 100 mg of DHEA, or dehydroepiandrosterone, increased IGF-1 levels by 16 percent in men and 31 percent in women. Although DHEA is an over-the-counter supplement, it is always wise to discuss the addition of any supplement with your health care professional.

• 2

  Consume more whey protein and dairy. In addition to whey protein and milk products, creatine is also known to increase IGF-1 levels. Creatine is widely used by athletes, and the recommended dose is 5 g per day. Like DHEA, creatine is available without a prescription, but you should thoroughly study label directions and consult your physician.

• 3

  Exercise briefly but intensely. Another study published in the same publication, The Journal of Clinical Endocrinology, in October 1996, shows that short-duration, high-intensity exercise increases IGF-1 levels more than exercise that lasts longer but carried out at a lower level of intensity. Short sprints, intense weight training sessions and other forms of exercise that are challenging but brief will increase IGF-1 levels. Such exercise must be suited to your age and physical condition, of course, and you should remember that "intense" and "challenging" are relative terms; what may be easy for a 21-year-old male may be very challenging for an elderly individual with reduced mobility and strength.