Can I increase my height after puberty?

Puberty is the final golden period for outstanding height growth, determining a person’s stature after adulthood. So after puberty, is there a chance to increase in height? Let ‘s find the answer in the following article of

Is it possible to increase height after puberty?

To answer this question, we first need to determine what factors affect human height growth . Height is determined by 4 factors: genetics (23%), nutrition (32%), exercise (20%), sleep and environment (25%).

For genetic factors that cannot be changed, the rest of the factors we can intervene to improve the growth height. If properly applied to increase height after puberty, the desire to own an ideal height is not too far away.

Determining the height growth age

According to doctors, children have 3 strong stages of physical development: the fetal stage, the period from 0 to 3 years old, and puberty. During these developmental milestones, if children are provided with adequate nutrients and have a healthy living environment, they will grow to their maximum height.

In which, stages 1 and 2 are considered by the World Health Organization (WHO) as the first 1000 golden days of life for height and physical development. During this time, children can increase 25cm in height in the first year and 10cm in the next 2 years, which determines 60% of their future growth.


Many studies show that, in developed countries, including Vietnam, the rate of malnourished children in this period is quite high, affecting the physical development and height of children in adulthood.

During puberty, the growth rate is faster in height and weight. With good care in nutrition, exercise and sleep, the child’s height can reach the peak of 10-15cm/year. Specifically, in girls, increase in height by 10cm at the age of 10 and gradually increase to 15cm at the age of 12. Boys will increase by 10cm at the age of 12 and gradually increase to 15cm at the age of 14. After that, the dimensional growth rate The height decreases at about 15 years of age in women and 17 years of age in men.

Scientists also believe that, in the following years, if the body still maintains an adequate diet combined with reasonable exercise, a scientific lifestyle, human height can still continue. increases to 25 years in women and 28 years in men.

Diet to increase height after puberty

Nutrition has the most impact on height growth. Therefore, in order to increase height after puberty, we need to focus on improving the quality of daily meals, especially food groups rich in nutrients that are beneficial for height growth.


When it comes to height, everyone will immediately think of calcium because this is the main component of the skeletal system, helping the body maintain health, creating conditions for children to reach optimal height and stature when they grow up. The addition of calcium-containing foods is an indispensable thing if you want to increase height after puberty.

Milk and dairy products : These are the top food sources of calcium. A glass of milk provides about 300mg of calcium, so just 3-4 glasses of milk can ensure enough calcium needs for a day.

Cheese is also a food containing quite high calcium content, 100g provides 700-1,200mg calcium. In addition, milk and dairy products are an excellent source of protein essential for overall physical development.

Seafood : Shrimps, shrimps, fish, snails, crabs, fish… are an ideal source of calcium supplements for young people who want to increase their height after puberty. Specifically, in 100g of dishes such as crabs, there are 5,040 mg of calcium; Shrimps and dried shrimps contain 2,000 mg of calcium, snails contain 1,500 mg of calcium…

Dark green vegetables : Plants are also a rich source of calcium if we want to add calcium in every meal, especially dark green vegetables contain as much calcium as any seafood or dairy. any. For example, a bowl of cooked spinach, also known as spinach, contains 245 mg of calcium and other substances such as vitamin C and potassium, which help enhance calcium absorption and bone development.

Nuts : Some calcium-rich seeds such as chia seeds, soybeans, sunflowers, almonds, black sesame, etc. also help you get enough calcium, support your height to develop well after puberty.

Collagen Type 2

If calcium is considered as cement to build a house as a skeleton, type 2 collagen is considered as reinforcement to help increase the quality and elasticity of bones thanks to the association of collagen molecules. When the skeleton is firmly built by calcium and collagen type 2, the new body is healthy and supple, creating favorable conditions for height growth.

Some foods help supplement collagen such as: Fish (salmon, herring, mackerel…), red fruits and vegetables (beets, red beets, red bell peppers…), soybeans , broccoli…


According to a study in the United States, magnesium helps increase bone mineral density, reducing the rate of fractures due to osteoporosis. Magnesium is needed to promote calcium absorption. Without enough magnesium, calcium in the body can collect from soft tissues and cause arthritis.

Some magnesium-rich foods help increase height after puberty such as dark chocolate, nuts, legumes, cereals, bananas, green leafy vegetables …


Working to neutralize acids in the body, Potassium helps retain and preserve calcium, increasing bone strength and durability. Experts say that eating a variety of potassium-rich fruits and vegetables such as sweet potatoes, potatoes, legumes, pumpkin, watermelon, radish, spinach, etc. will increase bone mineral density.

Drink enough water every day to improve height

Surely you have heard, 70% of the body is water, this is a completely true saying because almost water exists in all organs and parts of the human body, even the composition of bones has up to 31% water.

In addition, water also acts as a “lubricant” for joints, helping joints operate smoothly and smoothly. Therefore, in order to have healthy bones and increase height after puberty, we need to drink enough water every day.

According to Assoc. Prof. Do Thi Kim Lien ( National Institute of Nutrition ) said: “Water is very necessary for each person’s body and depending on the condition, but there can be no specific advice for drinking less or more water every day.” .

Studies also show that the need to drink water depends on the body’s condition and needs. Normally, each person needs 40ml of water for 1kg of body weight, so a 50kg person needs 2 liters of water per day.

However, there is no need to rigidly apply this rule to drinking water, but listen to your body. For example, if you have a need to increase height after puberty, you should not let your body be in a state of water shortage. You can observe the color of the urine to determine whether the body is dehydrated or not.


Get enough sleep and on time

Sleep is a factor that directly affects height growth, because the time when you fall into deep sleep is when the pituitary gland secretes growth hormone (GH) which stimulates the bones to lengthen, helping to grow taller. fast.

You should go to bed early before 10 o’clock, because GH is usually produced most between 11 pm and 1.2 am. And make sure to get enough sleep, 8 hours a day, to help the body recover energy after a tiring day of studying and working, creating good conditions for height to increase after puberty.

Use functional foods

Functional foods, also known as health-protecting foods, help supplement essential nutrients for the body such as calcium, collagen type 2 … which are beneficial for height growth is one of the useful methods in increasing height. height after puberty.

However, you should choose products with natural ingredients, clear origin and origin to ensure effectiveness and safety when used. In particular, priority should be given to height increasing support products that are certified by domestic and international quality certificates.

Exercise regularly to increase height after puberty

Sports play a very important role in the journey to increase height after puberty. You should choose exercises to increase height that are suitable for your physical condition and health so as not to affect your overall health.

Some exercises to help stretch bones and lengthen bones you can note such as yoga, basketball, volleyball, weight training, barbell, jogging, swimming…

Before practicing any subject, you should warm up carefully to avoid cramps, or unintended injury. You should choose the time to exercise in the early morning or late afternoon to take advantage of sunbathing, increase the absorption of vitamin D which is beneficial for bone development.

Leg lengthening surgery to improve height

Leg lengthening surgery started in Vietnam in the 60s, but the main purpose of this surgery is to treat disease. But recently, leg traction surgery is known to many people with the desire to increase height after puberty.

There are 2 parts that can be intervened to lengthen the legs: shins and thighs. The shins can extend from 8 to 8.5cm, and the thighs are 8cm. The best age to perform leg pulling is 18-35 years old, this is the stage when bone has stopped developing.

Most patients with leg traction are about 1m43 – 1m63 in height of both sexes. They want to increase their height after puberty to improve their quality of life, want more career opportunities, promotion or simply because of psychological and aesthetic factors.

However, this type of surgery contains many health risks, which can cause paralysis or life-threatening. So if you intend to improve your height by this method, you should consult a specialist doctor carefully.

Increase height by external factor

You can “cheat” your height by wearing clothes that fit your body shape, wearing padded shoes, applying hair glue or simply being more confident about your height.


For those of you who have a short appearance, you should choose clothes that flatter your height such as shorts, crop tops, jumpsuits, short skirts, maxi…

Don’t follow a fashion or trend if it doesn’t suit your height, making you shorter.

Wear high heels, padded shoes

Any female friend has at least one pair of high heels to look like a model. As for men, in the past few years, padded shoe models are very attractive and become the “salvation” to increase height for men with modest height.

Choose for yourself a suitable and comfortable shoe model to help you stride more confidently in life.

Swipe hair glue

Men who are not tall can also “camouflage” with high glued hairstyles, which will help you increase a few inches easily. Choose hairstyles that suit your fashion sense to increase the impression in the eyes of the opposite person.

More confident

The important thing is the attitude, so even if you don’t have an outstanding height, don’t be too self-deprecating and worried. Find ways to promote your other strengths such as skills at work, foreign languages ​​or other talents such as playing the guitar, playing sports… All will help you “cover” the shortcoming of your modest height.

Leave a Comment