Eating a balanced diet, getting enough sleep, staying active, and having good posture could help to maintain your height. But there aren’t any proven strategies for making yourself taller.
Your height is mostly determined by your genes. Genetic factors account for about 80% of your final height. Certain sociographic and environmental factors, such as nutrition and exercise, account for the remaining percentage.
Most people start to grow in height from infancy and do so steadily through childhood.
During adolescence (ages 12 to 18 years), you’re
For girls, this growth spurt typically begins between ages 12 and 14 years, while boys may not experience this sudden increase in height until a few years later.
After puberty, most people stop growing taller, so you’re unlikely to increase your height as an adult.
In fact, research suggests that people gradually start to lose height between ages 30 and 50 years, and the shrinkage increases as you get older.
However, there are certain things you can do throughout adolescence and adulthood to help ensure you maximize your potential for growth.
During your growing years, it’s crucial that you get all of the nutrients your body needs.
Some research suggests that not eating a balanced diet and having nutrient deficiencies, such as protein, can lead to decreased growth over time.
According to the
- Eating: fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy products
- Limiting: added sugars, trans fats, and saturated fats
Consider speaking with a doctor if you have an underlying medical condition that affects your bone density and may be causing your height to decrease. They may recommend calcium supplementation if you’re not getting enough in your diet, as calcium may play a role in maintaining bone density.
The recommended daily calcium intake for adults is
Vitamin D also
There are only a few cases where supplements may be appropriate to increase height in children and combat shrinking in older adults.
For example, if you have a condition that affects your human growth hormone (HGH) production, a doctor may recommend a medication that contains synthetic HGH.
Older adults may be advised to take vitamin D or calcium supplements to help reduce the risk of osteoporosis, which is associated with height loss. Osteoporosis occurs when your bones become weak or brittle, resulting in bone density loss. This can cause you to “shrink.”
Although not all studies support the use of calcium and vitamin D supplements for bone density management, meeting the daily recommended values through diet may help support bone health.
In all other cases, you should avoid supplements with promises about height. Once your growth plates become fused together, there’s no chance that you can increase your height, regardless of what the supplement label advertises.
Occasionally skimping on sleep won’t affect your height in the long term. But if during adolescence you regularly clock less than the recommended amount, it may lead to complications.
This is because your body
The
| Age | Sleep time (hours) |
|---|---|
| 0 to 3 months | 14 to 17 |
| 4 to 12 months | 12 to 16 |
| 1 to 2 years | 11 to 14 |
| 3 to 5 years | 10 to 13 |
| 6 to 13 years | 9 to 12 |
| 14 to 17 years | 8 to 10 |
| 18 to 64 years | 7 to 9 |
| 65 years and older | 7 to 8 |
Getting extra sleep may even increase HGH production, so go ahead and take that power nap.
Is it possible to grow taller after 18 years old?
Most people stop growing after puberty when they enter young adulthood, around age
However, everyone grows at different speeds. Some people may experience growth spurts earlier on, while some may experience a late growth spurt.
Regular exercise has many benefits. It strengthens your muscles and bones, helps you maintain a moderate weight, and promotes HGH production.
Children and adolescents need to get at least
- aerobic activities, such as playing tag, jumping rope, or biking
- strength-building exercises, such as pushups or situps
Exercising as an adult has its benefits, too. In addition to helping you maintain your overall health, it can also
The
- at least 150 to 300 minutes of moderate intensity exercise or 75 minutes of high intensity exercise
- at least two resistance training sessions that work all of the body’s major muscles
To reduce your risk, try walking, playing tennis, practicing yoga, and lifting weights several times a week.
A slouching posture may make you look shorter than you actually are. And over time, slumping or slouching can also affect the length of your spine and your actual height.
Your back should curve naturally in three places. If you regularly slump or slouch, these curves may shift to accommodate your new posture. This can cause pain in your neck, shoulders, and back.
Some ways to help improve your posture may include:
- doing regular exercises
- sitting with your shoulders back and relaxed
- setting up your computer screen at eye level
- placing a memory foam pillow behind your back when sitting
- using a standing desk when working
If you’re unsure of where to begin, speak with a doctor. They can help develop an exercise routine that’s right for you.
If targeted posture exercises aren’t your thing, give yoga a try. This whole-body practice can strengthen your muscles, align your body, and improve your posture, which could help you stand taller.
You can practice yoga in the comfort of your own home or in a group setting at your local gym or studio. Some popular poses to improve posture include:
If you aren’t sure where to start, search for a yoga routine on YouTube or try some poses for beginners.
Genetics are mostly responsible for your height, but other factors may also affect your height. These
- hormonal imbalances, such as thyroid, growth, and sex hormones
- some health conditions, such as kidney disease, chronic stress, cystic fibrosis, obesity, and anemia
- some genetic conditions, such as dwarfism, Turner syndrome, and achondroplasia
- environmental factors, such as exposure to pollutants like lead, cadmium, or polychlorinated biphenyl (PCB)
- socioeconomic factors, such as lower income and education
Following a balanced diet, staying active, and getting plenty of sleep are all factors that can support growth, along with overall health.
In most cases, you reach your peak height by the time you’re done with puberty.
Eating a balanced diet, getting regular exercise, and managing your posture could help maintain this height during adulthood.