Unfortunately, there is no way of putting inches on your frame instantly. Growing taller is mostly about genetics. Between 60% and 80% of your height is determined by the DNA that your parents passed down to you, whereas about 20% to 40% of your growth is influenced by your own environment. This means your diet, your health, how much you exercise, and how much sleep you get. Until your growth plates (the areas where your bones grow) close, you will keep growing. A good diet, healthy exercise, and lots of sleep can help you get taller in this period than you would otherwise. For most people, however, growth plates close in their early twenties, and after that, they are not going to gain any inches naturally. Women typically stop growing around age 18 while men may stop around age 20.
Getting Taller with Diet, Vitamins and Minerals
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| How to Get Taller Fast |
Getting Taller with Diet, Vitamins and Minerals
1
Eat right. A balanced diet filled with plenty of healthy nutrients will help you to grow strong and healthy and reach your full height. That means staying away from the cakes, sodas, and pizzas and reaching for the salads, whole grains, and fish. If you are having trouble motivating yourself to eat these foods, search for different recipes and look for combinations of food that you find appealing.
- To get a clear view of what equals a healthy balanced diet that includes protein, fruit, vegetables, grains and dairy, look at the USDA MyPlate website.
2
Include lean protein in your diet. Proteins are the building blocks for the things that help you grow tall and strong, your bones, muscles and cartilage.[3] So eating a good amount of foods from the protein foods group is important if you want to maximize your potential height. The recommended amount varies by age, gender and how much exercise you get.
- Girls aged 9-18 are recommended the equivalent of 5 ounces daily.
- Boys aged 9-13 are recommended the equivalent of 5 ounces daily.
- Boys aged 14-18 are recommended 6.5 equivalent ounces daily.[4]
- Protein foods include lean meats, poultry, fish, eggs, nuts, and seeds.
3
Get enough vitamin D. Vitamin D helps you grow stronger bones and promotes muscle growth in children. A deficiency of vitamin D has been linked to stunted growth and even weight gain in teenage girls, a recent study has found.
- Foods rich in vitamin D include oily fish, mushrooms, and fortified cereals.
- Sunlight is the best way to get Vitamin D naturally. You only need a few minutes of sun exposure a day to get the right amount. Make sure that your skin is exposed to the sun.
4
Put zinc into your body. A zinc deficiency may stunt your growth. While taking zinc won't necessarily make you taller, it can prevent your growth from stopping early. This may help you reach your highest potential height more easily. Some foods that are good sources of zinc include:
- Seafood, especially shellfish.
- Lamb.
- Spinach.
5
Get plenty of calcium. Again, there is little direct evidence between calcium and getting taller, but calcium is an essential ingredient in helping you grow strong bones which are important for growth.[10]. Most of your calcium will come from dairy products. It is recommended that boys and girls aged 9-18 should consume the equivalent of three cups (or 1,300 mg) of calcium-rich dairy foods a day.[11]
- Dairy products that are high in fat may be beneficial for young children.
- Cream cheese and butter are dairy foods that have little calcium.
- Alternatives to dairy products for your calcium include canned fish, leafy greens, soy products, and calcium-fortified juices, cereals and bread.
6
Avoid certain foods. As well as avoiding too much fatty and salty food, there are reports that some generally healthy foods might have a negative impact on your height. You should have a balanced diet, and these are not hard facts, but consider lowering your intake of soy products, tomatoes, and broad beans.
- It is more important to have a healthy and balanced diet than not eating these three things.
7
Consider taking vitamin supplements. You can top your intake with basic multivitamins you can buy at the store. You could also focus in on vitamin D and zinc by purchasing vitamin tablets just for these two important elements. Cod liver oil tablets are also easy to find and are an excellent source of vitamin D and great for your bones and joints.
- Other more concentrated and potentially harmful supplements, including Glucosamine, are reported to promote growth.[15][16].
- Before considering one of these supplements always talk to your Doctor.
8
Be wary of miracle cure products. You may come across some supplements that claim to be able to make you taller miraculously. Remember, if your plates have fused you are not going to gain inches. Some products may claim to be or contain human growth hormone (HGH) which stimulates growth. You should be very careful with this, as HGH cannot be taken as a pill and it should only ever be administered by a doctor.
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