7 Expert Suggestions to Help Kids Grow Taller

Your concern is valid: 70% of children in the United States are missing key nutrients for height growth, fueling a rising demand for solutions to support their healthy development. With so much information out there, it's easy to get overwhelmed and struggle to discern effective methods from mere speculation

In this guide, we will navigate you through some expert-given height enhancement suggestions for children, carefully separating fact from fiction. Our goal is to provide you with the knowledge to make informed decisions about your child's growth and development.

How can I help my child grow taller? 7 Tips From Our Experts.

1. Facilitate Your Kid’s HGH High Levels

Human growth hormone (HGH), also known as growth hormone (GH) or somatotropin, is the key factor that drives the whole process of growing taller. Released from the pituitary gland, it triggers the secretion of insulin-like growth factor hormones (IGF) that stimulate linear bone growth in children [1].

The HGH level goes up substantially during puberty in girls and boys [2]. This partly explains why children at the age of 10 - 15 see a growth spurt with an average rise up to 4 inches per year.

Once the production of growth hormone is facilitated, children can maximize their height development at any stages of their development, not just the pubertal period.

2. Give Your Child a Nutrition for HGH Production

Since a diet rich in protein and amino acids has been proven to boost the amount of natural HGH, what your child needs to do is concentrate on consuming protein adequately every day.

For your convenience, we've made a brief list of various foods, both animal-derived and plant-based to create a menu with high content of these two nutrients for your kids.

Every child has a different need for protein per day due to their age group, gender, and activity levels. You can find out the suitable daily intake for your child using the DRI calculator.

On the other hand, a high intake of sugar and refined carbs decreases the HGH level in your child by causing abrupt rises of insulin level, breaking the proper secretion of growth hormone. That’s why you may not want your child to consume too much sweets or soda for the sake of their health in general and their height in particular.

3. Give Your Child Bone Growth Food: What stimulates bone growth in children?

Remember this simple golden rule: Give your children's bones what they need to grow.

What should a child eat to grow strong bones?

The following nutrients are essential for bone structure and thus should be incorporated into children’s daily diet [3, 4]:

• Protein produces collagen, which is one of the two fundamental elements of bones. Good sources that are high in protein include lean meats like chicken and turkey, fish, eggs, dairy products, beans, lentils, and nuts. For plant-based options, consider quinoa, tofu, and tempeh.
• Calcium is another fundamental element of bone structure. Milk, yogurt, and cheese are rich in this vital mineral for growth. Other great sources include leafy greens (such as kale and spinach), almonds, chia seeds, tofu, and fortified foods like plant-based milks and cereals.
• Vitamin C constructs collagen. Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C. Other good sources include strawberries, bell peppers, broccoli, and kiwifruit.

• Vitamin D3 supports bones in the absorption of calcium. Foods rich in vitamin D3 include fatty fish (salmon, tuna, and mackerel), fortified dairy products, egg yolks, and fortified cereals.

The table below is a good suggestion for you to diversify your menus and optimize nutrition for your child’s height at the same time.

Another rule to remember: a balanced diet is the best way for children to grow well. While it’s important to focus on the “fantastic four” nutrients, don’t forget the importance of balance in every meal, including the role of other essential minerals and vitamins for child growth in their overall development.

📌 SUMMARY: Your kids need an adequate intake of essential nutrients, especially protein, calcium, vitamin C, and vitamin D3 to enable the best skeletal growth and get taller.

Supplement vitamins for children through fruits

4. Begin Your Child's Day with a Healthy Breakfast

A healthy breakfast supports a child's growth by providing the energy they need to start the day. Say hello to the day with a well-balanced meal can make a difference in health and academic performance. Studies show that kids who eat breakfast perform better in school, have more energy, and focus better.

What does a healthy breakfast look like?

A healthy breakfast should include unprocessed foods from the five food groups, including protein, dairy products, grains, fruits, and vegetables. 

Choose protein from foods like yogurts (make sure to choose the one with less sugar added), nuts and seeds, eggs, and legumes. 

Also, remember to add complex carbohydrates from whole grains (oatmeal), whole fruits, and vegetables to supplement fiber and help your kids feel full longer.

You could try some options mentioned below:

• Whole-grain cereals with low-fat milk topped with fresh berries or nuts.
• Whole-grain waffles topped with ricotta cheese or peanut butter and fruits of choice.
• Oatmeal topped with fruits and nuts and sprinkled with cinnamon.
• Omelet with whole-wheat toast.
• Sliced cucumbers and hummus in a whole-wheat pita.

Along with offering a balanced breakfast, avoid foods high in refined carbs and simple sugars. These include sugary cereals, pastries, processed foods, fried foods, or heavily processed meats.

5. Make Your Child Do Physical Exercise

When it comes to physical exercise for children to grow tall, you might be confused by a bulk of information warning that some forms of training like weightlifting or marathons will stunt children’s growth.

Here's the truth: a minimum duration of 10 minutes doing ANY FORM of INTENSE exercise on a regular basis is good for kids to increase their height. Weight training does not cause harm even for pre-pubertal children [6].

As long as properly practiced under professional instructions and supervision, high-intensity exercises can stimulate the release of HGH significantly, and thus enhance the effective growth of children’s height. Of course, kids must avoid overtraining and injuries in order not to incur counterproductive effects.

That is not to mention how these activities promote metabolism, physical strength and immune system for children to grow well and grow tall. As a baby, toddler, preschooler, school-aged child, or adolescent, your kid can choose from a variety of exercise forms depending on their age and personal preference.

What exercises increase height in kids?

Here are some of the exercises that can increase height in kids: 

Posture

Good posture is important for a child's height. Try standing tall or shoulder rolls to strengthen the back and improve posture. Relying on that, your kids can prevent slouching and stand taller naturally.

Hanging

Hanging from a bar is a fun way to stretch and lengthen the spine. It also helps relieve pressure from gravity. Just a few sets of hanging for 20-30 seconds each day can make a difference in posture and overall spinal health.

Stretching

Stretching is great for keeping kids flexible and promoting growth. Yoga poses like Cobra stretches and toe touches can stretch the spine and loosen muscles, supporting full-height growth.

Weight training

Weight training, when done correctly and under proper supervision, is safe for pre-pubertal children and can help build strength, improve bone density, and enhance overall physical development. Children must use appropriate weights, focus on proper form, and engage in age-appropriate exercises to minimize the risk of injury.

💡Check out some of the best exercises that can increase height in children.

6. Optimal Sleep: How Much Sleep is Needed for Child Growth?

To ensure optimal height growth, make sure your child gets enough quality sleep:

• Children need 8 hours to over 10 hours of restful sleep per night, depending on their age group. Children at younger ages are recommended to sleep more than the older ones [6].
• For the deep phase of sleep that allows the highest level of HGH: Besides keeping a quiet and pleasant space for sound slumber, children should avoid anything that interrupts their sleep, including high intake of caffeine, heavy meals, and exposure to blue light of electronic devices before going to bed [7, 8].

The peak of growth hormone pulses occurs during the deepest phase of a night’s sleep, mostly before midnight and in the early morning. If your child wants to get taller quickly, a deep and sound sleep at night for at least 8 hours is a must.

How to ensure a good sleeping night for children? 

Some effective tips to get a good night’s sleep for children and teens include:

• Set up a bedtime routine. Establish a consistent sleep schedule and create calming pre-sleep activities, such as listening to soft music or reading. 
• Let them relax and avoid screen time before bedtime for at least 30 minutes.
• Maintain regular sleep and wake times, even on weekends and holidays.
• Avoid eating too full or having an empty stomach before going to bed.
• Get plenty of natural light especially in the morning - this keeps children alert and active during daytime and  regulates their sleep-wake cycle, helping them fall asleep more easily at night.
• Avoid caffeine. Limit their caffeine intake from soda, carbonated drinks, coffee ice-cream, tea, etc. since the stimulant can interfere with natural sleep. 

📌 SUMMARY: Make sure your child goes to bed early before midnight and gets deep sleep, otherwise they will lose the golden hours to maximize HGH production for height increase.

Keep kids away from caffeine to protect their sleep

7. Dietary Supplements for HGH: What supplements boost HGH?

Melatonin, arginine, 5-HTP, and approved herbs that support brain functions and blood flow, like ginkgo biloba, are widely known to improve sleep and thus induce the natural release of height growth hormone (HGH) [9].

Some of the substances, i.e. melatonin, are proven to directly promote the secretion of HGH [10].

For kids who struggle to have a quality sleep, using height growth supplements can be a helpful solution. However, any supplements should be taken with cautions and proper dosage for each age group, no matter how safe and popular they appear. 

Children should use such products only as an aid to their natural HGH level instead of a treatment, especially if they have diseases or disorders affecting sleep pattern or growth hormones.

NuBest Kids' Height Growth Supplements Use Cases

One of our customers, Meghan Allen, has been using our NuBest Kids’ growth height supplement for her twin boys. After months of consistent use, she shared in a review, “My boys are getting the nutrition they need for healthy development. They have grown well and seem to have more energy.”

This review reflects the positive experiences many parents have had when taking NuBest supplements into their children’s daily routines.

💡 Discover the best vitamins for growth that help your child grow taller

8. Watch out for adverse health conditions

All the efforts you make in enhancing your child's growth through growth hormone support and bone-strengthening nutrition may potentially yield disappointing results if your child happens to suffer from adverse health issues.

Certain illnesses can severely hinder the absorption of vital nutrients and block the natural development of your child, ultimately thwarting their chances of achieving their maximum height potential. Let's check out the groups of diseases that pose the greatest threats to your child's linear growth.

• Conditions Associated with Low HGH Levels: Growth hormone deficiency (also known as dwarfism), hypothyroidism, and Cushing's syndrome are primary culprits in this category.
• Diseases Affecting Nutrient Absorption for Bone Health: Conditions like enteritis, celiac disease, congenital heart defects, anemia, and chronic kidney disease can disrupt the absorption of essential nutrients for strong bones.
• Growth Plate Injuries: Injuries to the growth plates, such as those caused by juvenile idiopathic arthritis, can significantly hinder linear growth.
• Weakened Bones: Conditions like osteoporosis and osteomalacia can lead to weak bones, further impeding growth potential.
• Spinal Misalignments: Conditions that cause spinal curvature disorders, such as kyphosis, lordosis, scoliosis, bowlegs, and knock knees, can affect your child's posture and overall growth.
• Genetic Constraints on Growth: Genetic conditions like Down syndrome, Noonan syndrome, and Turner syndrome can impose restrictions on your child's overall body growth.

Unfortunately, some of these conditions are beyond your control, but for others, early medical intervention can make a significant difference in mitigating their impact on your child's growth potential.

To minimize the negative effects of these diseases, you must ensure your child’s overall wellness. This can be achieved through practices like good hygiene, a healthy living environment, and positive habits, including proper posture both while standing and sitting.

In conclusion, proactive measures and timely medical attention can help safeguard your child's growth trajectory in the face of these potential health challenges.

Conclusion

Nurturing the growth and height of children can be challenging as it takes both understanding and harnessing the natural rhythms of their development.

Achieving the maximum height for your youngsters requires a strategic approach that harmonizes with their natural height growth. This pursuit of optimal height consists of three critical facets: 

• Enhancing the production of natural growth hormones
• Enriching their diets with essential nutrients for robust bone development
• Vigilantly shielding them from the clutches of debilitating illnesses.

When confronted with any appealing claims of "miraculous height enhancement for children," it is important to approach them with a discerning eye rooted in scientific understanding. 

Instead, revisit the three key principles above, as they provide the blueprint to embark upon your child's triumphant height increase journey.

Frequently Asked Questions About How to Help Kids Grow Taller

Does the sun help children grow?

Yes, sunlight helps children grow by boosting vitamin D production, which is important for calcium absorption and bone health. A little sun exposure helps strengthen bones and supports growth, but don’t forget the sunscreen for protection!

How can I increase my child's height?

Here are some ways you can increase your child's height:

• Focus on a balanced and healthy diet rich in calcium, protein, and vitamins.
• Encourage regular exercise.
• Get enough sleep
• Provide occasional sun exposure for vitamin D.
• Consider height-increasing supplements if necessary.

Which vitamin is good for height?

Vitamin D is good for height growth as it helps the body absorb calcium, giving a promoted effect on bone growth. You can get vitamin D from sunlight, as well as other food sources like fatty fish, egg yolks, mushrooms, and fortified foods. In some cases, a doctor will suggest a vitamin D supplement.

What stunts a child's growth?

Child’s stunted growth can be caused by genetics, chronic diseases, growth hormone deficiency, and inadequate nutrition. Factors like insufficient sleep, stress, and exposure to environmental toxins can also negatively impact a child's growth.

What factors influence a child's height?

A child's height is influenced by genetics, gender, hormones, and nutrition. Environmental factors like physical activity, sleep quality, and immunity also play key roles. Poor nutrition or chronic illness can limit one's height potential.

Related products

• Vitamins & Supplements for Kids by NuBest
• Vitamins for Teen Boys
• Kids Immunity Vitamins
• Vitamins for Teenage

References

[1] National Library of Medicine. Medline Plus. Growth hormone stimulation test - series—Normal anatomy. https://medlineplus.gov/ency/presentations/100146_1.htm

[2] S R Rose, et al. 1991 Aug;73(2):428-35. DOI: 10.1210/jcem-73-2-428. Spontaneous growth hormone secretion increases during puberty in normal girls and boys. https://pubmed.ncbi.nlm.nih.gov/1856268/

[3] National Institute of Arthritis and Musculoskeletal and Skin Disease. Bone Health and Osteoporosis. https://www.niams.nih.gov/health-topics/bone-health-and-osteoporosis

[4] U.S. Department of Health & Human Services. National Institute of Health. Office of Dietary Supplements. Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

[5] Adolphus, K., Lawton, C. L., & Dye, L. (2013). The effects of breakfast on behavior and academic performance in children and adolescents. Frontiers in Human Neuroscience, 7, 425. https://doi.org/10.3389/fnhum.2013.00425

[6] Robert M Malina (2006). Weight training in youth-growth, maturation, and safety: an evidence-based review. DOI: 10.1097/01.jsm.0000248843.31874.be

[7] Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 9(11), 1195. https://doi.org/10.5664/jcsm.3170

[8] Hatori, M., Gronfier, C., Van Gelder, R. N., Bernstein, P. S., Carreras, J., Panda, S., Marks, F., Sliney, D., Hunt, C. E., Hirota, T., Furukawa, T., & Tsubota, K. (2017). Global rise of potential health hazards caused by blue light-induced circadian disruption in modern aging societies. NPJ Aging and Mechanisms of Disease, 3, 9. https://doi.org/10.1038/s41514-017-0010-2

[9] National Library of Medicine. Medline Plus. 5-HTP. https://medlineplus.gov/druginfo/natural/794.html

[10] R Valcavi, et al. (1993). Melatonin stimulates growth hormone secretion through pathways other than the growth hormone-releasing hormone. PMID: 8370132. DOI: 10.1111/j.1365-2265.1993.tb01773.x