Insulin-like Growth Factor 1 (IGF-1) is a naturally occurring hormone that regulates various bodily functions. Maintaining appropriate levels of IGF-1 contributes to overall physiological balance and well-being.
What is IGF-1
IGF-1 is a polypeptide hormone structurally similar to insulin. It is primarily produced in the liver in response to growth hormone (GH), released from the pituitary gland. IGF-1 mediates many of GH’s effects throughout the body’s tissues. This hormone plays a role in cell growth, proliferation, and repair processes. It also influences metabolism, cognition, tissue regeneration, bone formation, and immune system function.
Dietary Approaches
Dietary choices significantly influence IGF-1 levels. Protein intake is a primary factor, as amino acids, particularly leucine and arginine, stimulate growth hormone release, which signals the liver to produce IGF-1. High-quality protein sources are associated with higher IGF-1 levels.
Animal proteins, such as those found in meat, eggs, and dairy products, tend to trigger IGF-1 production more potently than plant proteins. Milk and yogurt protein intake has been positively associated with IGF-1 concentrations. Beans, chicken, and yogurt are examples of foods rich in protein that support IGF-1.
Beyond protein, micronutrients like zinc and magnesium are important for IGF-1 production. Zinc is found in foods like meat, shellfish, and poultry, while magnesium is abundant in fruits, vegetables, nuts, and legumes. Carbohydrates and fats also play a role, with some research indicating a positive association between serum IGF-1 levels and fat intake, and a negative association with carbohydrate intake. A balanced diet with complex carbohydrates and healthy fats is recommended to support overall health and IGF-1 production.
Exercise and Lifestyle Habits
Physical activity is a powerful stimulus for IGF-1 production. Resistance training, such as weightlifting, significantly increases IGF-1 levels. High-intensity interval training (HIIT) also elevates IGF-1 levels, involving alternating vigorous effort with periods of rest.
The increase in IGF-1 from exercise is partly due to mechanical disruption of muscle cells, which triggers local IGF-1 production within the muscles themselves, known as mechano growth factor.
Beyond structured exercise, overall lifestyle habits impact IGF-1. Adequate sleep is a significant factor, as growth hormone, a precursor to IGF-1, is primarily released during deep sleep cycles. Insufficient sleep can lead to decreased levels of growth hormone and, consequently, IGF-1.
Stress management is another important lifestyle consideration. Chronic stress can suppress IGF-1 levels. Techniques such as meditation, yoga, and other relaxation practices can help reduce stress and its negative impact on hormone production.
Important Considerations
While aiming to optimize IGF-1 naturally, approach supplements with caution. Many IGF-1 supplements, such as Deer Antler, IGF-1 LR3, and IGF-1 DES, are popular among athletes and bodybuilders for their purported muscle-building properties. However, these supplements are often banned by major sporting regulatory agencies due to concerns about their efficacy and safety.
The long-term health effects of many IGF-1-boosting supplements have not been thoroughly investigated, and they may carry potential side effects. These can include joint pain, muscle pain, swelling, headaches, and an increased predisposition to some common cancers, particularly if taken in doses higher than prescribed. Some research also suggests they can lead to diabetes-like effects, such as increased blood glucose levels and reduced insulin sensitivity.
Before making significant dietary or lifestyle changes or considering any supplements, consulting a healthcare professional. A doctor can assess individual health status, identify potential deficiencies, and provide personalized guidance. The goal is to maintain healthy, balanced IGF-1 levels, as both excessively low and excessively high levels can have implications for health. For adults, optimal IGF-1 levels are typically in the range of 200-300 ng/dL.