A Guide on How to Increase Height

Saravanan "Sharu" Hariram

December 18, 2021

Being tall comes with its own advantages. Apart from reaching high shelves, it makes you look leaner, muscular, and sometimes naturally more confident. Sadly, unlike weight, ideal height as a number cannot be chased. Height is a function of a lot of factors. All we can do is to ensure that we do everything to reach our optimum height.

A general measurement is a growth of 2 inches per year from age 1 till puberty. During pubescence, the growth rate can increase to 4 inches every year. Adults reach their maximum height during this period. The exact age varies depending on multiple factors. Typically, the growth spurt for girls begins early and stops around 16 years of age. Boys tend to see a sudden hike in height at the end of their teens. The real question of increasing height lies beyond the teenage years.

The main contributor to height is a person’s genetic structure. Having taller members in the family is more likely to benefit you than other factors. External elements like nutrition and exercise contribute to smaller percentages. It is no surprise that you cannot modify the genetic structure for the benefit of your height. However, some steps can ensure your growth potential is maximized during adolescence. Even as an adult, following an appropriate diet and exercise may help you to appear taller. It may also help to gain back height lost due to poor posture.

Factors that Affect Height

1. DNA


Research says that your genetics control about 80% of your height. The recent development of genotyping and DNA sequencing technologies have helped us gain some insight into the genetic makeup of human height.

The involvement of about 700 gene variants determines the height of a person. Some genes affect the growth spurt, while others have an effect on the growth hormone. People from various ethnic backgrounds have different average heights due to their DNA. Conditions like dwarfism and gigantism are results of genetic makeup too.

2. Healthy diet can increase height


Including a healthy diet is crucial throughout. Especially during the teenage years, eating a well-balanced diet is essential for growth.

Nutrient-rich foods will ensure your growth potential is maximized. Adults can retain their height in the same manner. Add foods to your diet that help to strengthen bones and joints to maintain height. 

The evidence across studies have represented nutrition as one of the major factors contributing to height. It has been observed over time that there is a significant difference in adult height of people residing in low/middle economies of the world.

Calcium, magnesium, and vitamin D are micronutrients to consider for bone strength. Proteins help to repair tissue damage. Some studies also say that probiotics promote growth in children. These are the essential nutrients that influence height during early years. 

3. Sleep Pattern to increase height

Sleep Pattern

A constant sleep cycle is important to fully attain your height capability. The pituitary glands secrete growth hormones at night. These hormones work to lengthen and thicken the bones.

Regularly disrupting your sleep pattern or being sleep deprived will hinder its performance. Include correct sleeping posture to help elongate the spine. Constantly sleeping in an incorrect position may strain the spine and neck, leading to its stunted growth.

Researchers from Emory University and the University of Virginia conducted a study over 23 babies. They asked their parents to record details of their babies before they went to sleep.

The researchers observed that the growth rate tended to increase by an average of around 43 percent every time a baby sleeps without hindrance. Also, it increased by 20 percent for every extra hour the baby slept.

4. Exercise to increase height


Regular body movements are necessary for children and adults. Exercising increases growth hormone production. Including weight-bearing strength training exercises and moderate impact, cardio will keep you fit and lean.

This may help you to appear taller. Yoga and other flexibility exercises can also help. Exercises align the whole body and promote good posture. Older people can consider mild exercises like walking and low-intensity strength training exercises regularly as they help to prevent osteoporosis.

Effect of puberty on height

Adolescence is a rapidly growing age for all. The timeline for it varies depending on gender.

Girls quickly grow during their childhood. They attain puberty earlier than boys. During this time, their height also increases drastically. Puberty occurs from age 8 to 13. The growth spurt occurs anytime in between.

In most cases, menstruation occurs after the peak height is achieved. Girls grow an inch or two post menstruation. The age of 14 to 16 is when the growth becomes stagnant for most girls. They reach their adult height at this age. Beyond this, no more increase in height occurs.

On average, boys reach their growth spurt two years later than girls. They tend to be taller than their average female counterparts. Some boys mature early at the age of 11 to 12. The others mature around age 13 to 14.

This difference only affects when growth begins and ends. It does not affect the actual attainable height of a boy. The late maturers grow at faster rates to compensate for lost time. Boys grow three inches per year during puberty on average. They reach their 92 percentile of adult height at the end of adolescence.

Does early puberty affect height?

Precocious puberty or early puberty is when children go through adolescent transformations at a much earlier age. This condition usually affects 1 in 5000 children. In such cases, girls attain puberty between age 8 and 13 and boys between age 9 and 14.

The symptoms of precocious puberty are similar to regular puberty. It affects the child physically and emotionally.

One of the main physical effects is visible in the child’s height. They end up relatively shorter than their actual potential. The main reason for this is the end of puberty marks the end of the main growing years.

The skeleton and bones mature at a very young age. The children may appear to be taller than their peers when they are younger. Their growth is stunted too soon and they become shorter than later on.

Importance of posture to increase height

Importance of Posture

The way you sit, stand and sleep has a drastic effect on your height. The spine has its natural curves. Continuous slumping and slouching alter these curves. It shifts the natural shape of the back to adjust to your familiar position. Apart from many disadvantages, it affects your height as well. Practicing good posture on a regular basis will make you appear taller than you are.

  • Fixing slouched posture can increase your height up to 2 inches. Your greatest height potential is achievable with a straight back. Compromised height due to bent spine and rounded shoulders is not a lost cause. All it takes is patience and continuous effort to reverse its effects.
  • Always remember to keep a straight back when walking. Straight back, straight head with the appropriately retracted chin is an ideal walking position.
  • Be mindful about your standing position as well. Keep your feet slightly apart with your hands close to the body. Avoid resting your hands inside the pockets as it will lead to rounded shoulders.
  • Practice sitting straight. Long durations of sitting will eventually lead to slouching. Correct your posture from sinking into the back. A good tip is to use backless chairs to avoid slouching.
  • Sleeping positions play an important role too. Avoid any position that causes back and neck strains. Sleep straight or sideways with a pillow in between your legs to correctly align the spine.

What Can You Do to Reach Your Optimum Height?

  • Working on factors like diet, sleep and exercise are the best way to reach your full height potential.
  • Apart from weight-bearing strength training exercises and moderate impact cardio, practice yoga regularly. Yoga improves posture and breathing. It helps to make you stand straight and tall. Mountain pose, child’s pose, and cobra pose are some of the effective yoga poses for better posture.
  • Strengthen your core. Exercises like planks and abdominal crunches strengthen the core muscles. A strong midsection will support the spine better. This will prevent slouching and maintain a tall posture.
  • Use fashion hacks. Several clothing tips and tricks are available to give the illusion of longer legs or torso. For example, high waist pants and skirts give the appearance of longer legs. Wear shoes with thicker soles or heels to boost your height temporarily.


Height is mostly predetermined by your genetic structure. There are no supplements or solutions to dramatically increase one’s height. However, following some steps can ensure you reach your maximum growth without hindrance.

A nutrition-rich diet and a good sleep pattern along with regular exercise are the keys to enhanced growth. Some cardio exercises like swimming, cycling, stretching are rumored to help increase height. However, there is no conclusive evidence found that proves that height actually increases by performing these.

Most of the growth takes place during puberty itself. Girls are generally shorter than boys but have a growth spurt much earlier than them. Almost everyone reaches close to their adult height before their teenage ends. Some children undergo early puberty or precocious puberty. This often leads to stunted growth as their body matures too soon.

Taking all factors into consideration, many of them come down to posture. A good posture can make you look taller by one or two inches. Follow the steps given above or visit a doctor to correct issues like slouched back, forward head, and rounded shoulders.  

The bottom line is that there is no magical secret to suddenly increase height. Following ideal posture and a good lifestyle will help you look your best self without compromises.

Also Read:

1. How to Accurately Measure Your Height?

2. Height Weight Chart: Ideal Weight for Men and Women

Frequently Asked Questions (FAQs)

Q. How can one increase height faster?

A. One cannot increase height by doing anything specific. Good nutrition, adequate physical activity, proper sleep during formative years, gender, genetics, puberty, and age are the factors that determine the final height of a person.

Q. Is there any natural remedy to increase height?

A. Unfortunately, there are no natural remedies or magic pills that can increase one’s height. Height can reach its optimum level by inculcating a good lifestyle and proper nutrition from an early age. Children should spend at least 90 minutes in extensive physical activities such as playing outdoors or engaging in sports activities and doing yoga and stretches.

Post puberty growth in both genders gets stalled. Since childhood, a routine helps the body to get these additional support parameters to remain fit and supple, which optimizes height increase.

Q. Is it possible to increase height after the age of 18?

A. Height may not increase after one reaches the age of 18-20. For girls, usually, the height reaches its full potential by the time they are 14-15. For boys, the growth spurt occurs later in many cases. The height potential can be maximized during the teenage years by including the right amount of exercise and diet. Bone density and muscle growth also play an important role.

Vitamin D and calcium deficiency may lead to the weakening of bones, thus, leading to not reaching the full height potential. However, height is largely a function of genetics. Even with the right diet and lifestyle measures, one may remain short if genetically the body is designed to reach that level of height.

Q. Does diet play a role in increasing height?

A. Vitamin D and calcium deficiency may lead to the weakening of bones, thus, leading to not reaching the full height potential. A balanced diet with ideal amounts of Vitamin D and calcium is essential to reach the body’s full growth potential.

Height is a subset of bodily growth. The body requires the right impetus with proper nutrition and daily physical activity to prepare itself for puberty. However, height is largely a function of genetics. Even with the right diet and lifestyle measures, one may remain short if genetically the body is designed to reach that level of height.

Q. How much does genetics play a role in increasing height?

A. Genetics plays the most important role in determining the final height that will stay with you forever. Among all the parameters, the weightage of genetics is close to 60-80%. The remaining are environmental factors like nutrition, lifestyle, overall health, puberty, and physical activities.

Q. Which food helps to increase height?

A. Nutrition is a vital factor in increasing height, and foods that have Vitamin B12, vitamin D, calcium and protein help in growth. So, Dairy, Fish, Beans and Legumes are great sources of these nutrients that increase height. 

Q. Can exercise make you taller?

A. Exercise triggers growth hormones. Also, moderate cardio helps in aligning posture. So, exercise can make you taller. 

Q. Does height increase after 18? 

A. For most people, the height of a person stops increasing after they reach 18-20 years. However, there is evidence that proves a balanced diet, exercise and correct posture can have a positive impact on your height making you look taller.

Q. Can height be increased after 25? 

A. Though it is believed that height of a person stops increasing after the age of 18-20, it is difficult but isn’t impossible to look taller. Genetics also plays a key role in determining the height of a person. So, a healthy diet, moderate exercise, sports and even sleep are good to help you with it. 

Q. Does Jumping increase height?

A. Jumping rope, jump squats are great exercises that help you correct your posture and make you look taller. 

About the Author

Saravanan “Sharu” Hariram is an ACE Certified Personal Trainer with a passion for bodybuilding. Combining his love for fitness with his career, Sharu did his certification in Sports Nutrition, and Rehabilitation and Healing Nutrition. Currently a Master Trainer with HealthifyMe, he specializes in Weight Management, Marathon Training, and Physical Rehabilitation. In his 20+ years of experience, Sharu has always maintained that one’s mind must have control over their body in order to lead a healthy life. At HealthifyMe, he continues to follow his passion while helping those around him realise their fitness goals.

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13 responses to “A Guide on How to Increase Height”

    • Hello Chatura, Yes, soy is a plant based protein that helps in muscle growth. So it is good for young adults to increase their height.

    • Hello Chandran, Peanut butter is a plant based protein. Since protein is an essential nutrient for growth, yes, peanut butter can increase height.

    • Hello Pavithra, Females generally stop growth in height after 14-15 years of age. However, it also depends on when they attain puberty.

    • Hello Chakradhar, Bananas are rich in potassium, manganese, and calcium that promotes height growth in adolescents.

    • Hello Chaitanya, Stretching can’t make you taller, however it can help you correct your posture if you have a habit of slouching.

    • Hello Bhaavik, Ashwagandha does not help in increasing height. You might want to consult an endocrinologist to explore the options that could aid growth.

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