Keep reading to learn if there are ways to help your children and teens grow taller. Key Takeaways Genetics are the most essential factor in determining your final height. Puberty triggers a period of more rapid height growth. Once growth plates are closed, nothing can make you grow taller. Every child and teenager is different and may experience height growth at different times. A healthy diet with adequate nutrients can help you reach your maximum height potential. Exercise, stress management and getting plenty of rest are part of a healthy lifestyle that supports growth. Practicing good posture doesn’t make you grow but can make you appear taller. Maintain a Balanced Diet Nutrition is essential for height growth, especially during early childhood and adolescence. Research shows that children with poor nutrition can lag in getting taller. A balanced diet with complex carbs, protein and healthy fats can help children and teenagers maximize their height growth. Teach your children to eat healthy from a young age to maximize their growth. Include Lean Meats and Fish The best way to get enough protein is to incorporate protein-rich foods into every meal and snack. Chicken and tuna fish are great sources of protein. Some research shows that a diet focusing too much on protein can slow height growth, so it's best to take a well-balanced approach that doesn’t neglect other nutrients. Consume Low Fat Dairy Products Our bodies need calcium for healthy bones, bone growth, and maintaining bone density. The best way to get calcium is through food and a well-balanced diet. Calcium is absorbed better from dairy products than from other food sources. Add low-fat yogurt, cottage cheese, or milk to your snacks for a calcium boost. Some dairy products are fortified with vitamin D, another important nutrient for bone health. Eat Plenty of Fruits and Vegetables We all know fruits and vegetables are important, but did you know they are essential for healthy bones and growth? Getting your greens is healthy for children, benefits overall health, and maintains bone density at all ages. A diet rich in fruits and vegetables is great for getting essential vitamins. Include fruits and vegetables with every meal and snack to get enough of these nutrients: Vitamin C for cell growth and tissue repair Vitamin K for healthy bones Vitamin A to support bone health Get Enough Sleep Getting adequate sleep can be easier said than done, but rest is essential to stay healthy. An occasional late night will not stunt height growth, but a good night’s sleep is part of a healthy lifestyle that allows you to reach your full height potential. Growth hormone—a hormone that helps regulate how much and how quickly children grow—is released during sleep. How Much Sleep You Need How much sleep you need depends on your age. Newborns and infants will spend more than half the day sleeping, while some older adults may get by on about 7 hours. School-age children should get at least 9-12 hours of sleep daily, and most teenagers need 8-10 hours How Much Sleep Do We Really Need? Benefits of Power Naps: Can power naps really help with growth? There is no evidence that naps of any kind help you grow taller. However, if you don’t sleep enough at night, adding a nap may help you feel refreshed enough to manage stress, exercise and prepare healthy food. Shorter naps (less than 30 minutes) may leave you feeling less groggy and are less likely to interfere with night-time sleep. Create a Sleep-Friendly Environment Try these tips to create a sleep-friendly environment and get a better night’s sleep: Keep your bedroom at a comfortable temperature. Eliminate as much light as possible from your bedroom. Vacuum your bedroom regularly to reduce sleep-disturbing allergy symptoms. Use a fan or noise machine for white noise. Want some more tips on a good night’s sleep? Check out what internet personality and certified family physician Dr. Mike has to say about sleep! Exercise Regularly Regular exercise is part of a healthy lifestyle that promotes growth and development in children and adolescents. As adults, exercise can help us maintain a healthy weight, heart, and bones. Which exercise is best for height growth? Combining strength exercises, stretching, and regular movement will contribute to overall body health, and not one exercise will help height growth. Stretching Exercises Stretching exercises help us maintain flexibility and can improve posture. Poor posture can make you appear shorter, while good posture enables you to optimize your height. Try doing a few stretches as soon as you get up and before bed. A yoga class or tutorial videos on YouTube can be helpful. Strength Training Strength training not only makes you stronger but also helps with posture and overall health. Improving muscle strength helps grow and maintain strong bones. Activities that strengthen our muscles are essential for general well-being. Adults should add strength training to their routine at least twice a week. Try adding bodyweight exercises at home, like squats, lunges, and calf raises. Don’t forget to strengthen your core muscles with exercises like abdominal crunches or planks. If you are new to exercise, consider consulting a physical trainer for personalized advice, and always consult your healthcare provider before starting a new exercise program. Sports and Physical Activities Sports and other physical activities are excellent ways for kids and adults to get moving. Children don’t need to be on an exercise regime. The key is incorporating regular activity to encourage children to move their bodies. The American Academy of Pediatrics recommends that school-age children and teenagers engage in at least 60 minutes of activity at least three days per week. Practice Good Posture Good posture is important for overall health and helps you look your best. Poor posture can cause misalignment of the spine, increase injury risk, affect balance, and make you look shorter. Tall people may be prone to posture issues if they bend and look down frequently, and they also benefit from good posture. Posture Improvement Techniques Try these tips to help maintain good posture: Exercise daily. Yoga and strengthening your core muscles are especially beneficial. Switch positions often. If you work at a desk or sit for extended periods, get up for a quick walk every hour. Keep your shoulders relaxed. Remind yourself to stand or sit up straight. Pull your stomach gently in when walking or standing. Let your arms hang naturally at your side, and keep your feet shoulder-width apart. Wear comfortable shoes and avoid high heels. Does better posture make you look taller? Good posture may add slightly to your height. Although it’s a matter of perception, a person slouching forward may appear shorter than someone of the same height standing up straight. Don’t neglect your posture to help your body reach its full height. Ergonomic Adjustments Be mindful of furniture heights and work surfaces to improve your posture. Here are some suggested ergonomic adjustments: Make sure your work surfaces are at a comfortable height. You shouldn’t need to bend over to write on a desk or to chop vegetables at your kitchen counter. Adjust computer screens to your eye level. Adjust chair height so your forearms are comfortably aligned with your keyboard and mouse. Keep your knees bent and your feet flat on the floor or a footrest. Consider Professional Medical Advice Your child’s healthcare provider will track growth and development at each checkup. Children and teenagers grow at different rates and grow taller at different ages. A healthcare provider can reassure parents like you about normal variations, including short stature, and provide guidance if further assessments are warranted. Proper Diagnosis Talk to your child’s healthcare provider if you are worried about your child’s growth. Some medical conditions can stunt growth and may require treatment. Some conditions that affect the body’s growth, like Turner Syndrome, are diagnosed in infancy. Other medical conditions like hormone issues or celiac disease may appear later. These conditions don’t always make you feel sick, but a doctor may look for them if growth concerns exist. In some cases, doctors may prescribe human growth hormone to treat stunted growth. Growth hormone should only be used if prescribed by a qualified healthcare professional who has reviewed all of a person’s medical information. Avoid Unverified Supplements If your healthcare provider recommends nutritional supplements, consider one that includes nutrients for strong bones, like calcium and Vitamin D. There are countless supplements on the market, and it can be hard to know which to choose. Look for supplements verified by a third party to ensure they deliver the nutrients promised. Is it safe to take height-increasing supplements? Vitamins and nutritional height-increasing supplements are generally safe. Purchase supplements verified for content by a third party and avoid supplements that contain added sugar. Ask your doctor if a supplement may help meet your child’s nutritional needs. No supplement will increase height beyond a person’s genetic potential. However, ensuring proper nutrition is an essential element of supporting optimal growth. Never take medications or hormones claiming to increase height unless directed by your doctor. Environmental Factors and Healthy Lifestyle Choices Although genetics plays the most important role in human height, several factors may influence growth that we can control! We’ve already talked about the positive influence of nutrition, exercise, and posture, but parents should also keep some additional factors in mind. Lifestyle Choices to Avoid: Certain environmental factors and lifestyle choices may negatively impact growth. Start talking to your kids about healthy life choices when they are young. Smoking Smoking, along with its many negative influences on general health, can also interfere with height growth. Children exposed to secondhand smoke may have lower heights than their peers. Avoid exposing your child or teenager to secondhand smoke not only for their growth but also for their health. Drinking Alcohol Alcohol can disrupt natural hormones and impact the height growth expected during puberty. Be sure your adolescent does not have access to alcohol, and talk to them about the dangers of drinking when they are underage. Taking Drugs It’s not clear if using drugs like marijuana can affect height, but substance misuse certainly can have a negative impact on nutrition, sleep and health. If you suspect your teen may be using drugs, reach out to your healthcare provider for help. Manage Stress Effectively A little stress now and then is expected, but chronic stress can have a negative impact on growth. It’s never too early to start teaching children about stress management strategies. Role of Genetics in Height: Do genetics play a role in height? Genetics play the most significant role in determining a person's height as an adult. Like many of our physical characteristics, our height potential is programmed in our DNA with our maximum adult height determined long before we are born. Not every person will reach their genetic height potential, but we can increase our chances by caring for our overall health and nutrition. Summary It’s exciting when your kids start gaining inches and getting taller. Their genetic height potential is determined before birth, but taking care of their health, nutrition, fitness, and posture can help ensure they reach full height potential. If your child wonders how to get taller, focus on a healthy lifestyle. Looking for a second opinion? Certified family physician Dr. Mike agrees that sleep, nutrition, and exercise are the best ways to grow tall! Frequently Asked Questions Are there specific exercises that can help me grow taller? No specific exercises have been proven to increase height. However, regular activity is part of maintaining bone health, and exercises that improve flexibility and core strength may improve posture and help us look our tallest. How can I improve my posture to appear taller? To improve your posture, focus on exercises that improve core strength and flexibility, avoid slouching, keep your shoulders in a neutral position, and pull in your abdominal muscles when walking or standing. Is 14 too late to grow? No, 14 is definitely not too late to grow taller. Except for some precocious puberty cases, adolescents are likely still in puberty at this age, a time when the body focuses on growth and maturity. Generally, girls reach physical maturity at about 15 and boys at about 16 or 17. Once the growth plates close, usually near the end of puberty, height growth stops. How to trigger a growth spurt at 14? There is no way to trigger a growth spurt. Teenagers may be eager to get taller fast, and periods of rapid growth may naturally occur around 14 due to puberty. Although rapid growth can’t be triggered, you can support your teen’s growth by encouraging good nutrition, exercise, sleep and stress management to support their body as it grows. How much sleep do teenagers need for optimal growth? Teenagers need about 8-10 hours of sleep daily for optimal growth.
