Can I increase my height after puberty?

Puberty is widely regarded as the crucial period for significant height growth, as it largely determines an individual’s stature in adulthood. However, it is natural to wonder if there are any possibilities for height increase after puberty. For more detailed information on this topic, you can refer to the following article on

Is it possible to increase height after puberty?

To address this question, it is important to understand the factors that influence human height growth. Height is influenced by four main factors: genetics (23%), nutrition (32%), exercise (20%), and sleep/environment (25%).

While genetics cannot be altered, the remaining factors can be modified to potentially improve height growth even after puberty. By implementing appropriate strategies to enhance these factors, the goal of achieving an ideal height is not out of reach.

Determining the height growth age

According to medical professionals, there are three critical stages of physical development in children: the fetal stage, the period from 0 to 3 years old, and puberty. During these stages, if children receive proper nutrition and live in a healthy environment, they will reach their maximum height potential.

The World Health Organization (WHO) considers stages 1 and 2 as the first 1000 golden days of life for height and physical development. Within this period, children can experience a height increase of 25cm in the first year and an additional 10cm over the next two years, which determines 60% of their future growth.

Numerous studies indicate that the prevalence of malnourished children during this crucial period is high in both developed countries and Vietnam, negatively impacting their physical development and adult height.

During puberty, there is a rapid growth rate in both height and weight. With proper nutrition, exercise, and sufficient sleep, a child’s height can reach a peak growth rate of 10-15cm per year. Specifically, girls typically experience a height increase of 10cm at the age of 10, gradually rising to 15cm by the age of 12. Boys, on the other hand, generally see a height increase of 10cm at the age of 12, gradually reaching 15cm by the age of 14. After these ages, the growth rate slows down, with girls typically ceasing height growth around 15 years of age and boys around 17 years of age.

Scientists also believe that in the subsequent years, if the body continues to receive adequate nutrition and engage in regular exercise while maintaining a healthy lifestyle, height can still continue to increase until around 25 years of age in women and 28 years of age in men.

Diet to increase height after puberty

Nutrition plays a significant role in height growth. Therefore, if we aim to increase height after puberty, it is essential to prioritize improving the quality of daily meals, particularly by including food groups that are rich in nutrients beneficial for height growth.

By focusing on a well-rounded and nutritious diet, we can provide the body with the necessary building blocks for optimal growth and development. Including foods that are high in protein, vitamins (such as vitamin D, vitamin C, and vitamin K), minerals (such as calcium, phosphorus, and magnesium), and other essential nutrients can support bone health, stimulate growth, and contribute to overall height potential.

It is important to consult with a healthcare professional or a registered dietitian to create an individualized nutrition plan that meets specific dietary needs and goals. Additionally, adopting healthy lifestyle habits such as regular exercise, adequate sleep, and maintaining a balanced diet can further support overall growth and height enhancement.


When discussing height, calcium immediately comes to mind as it is a key component of the skeletal system. Calcium helps maintain overall health and provides a foundation for children to reach their optimal height and stature as they grow. Including calcium-rich foods is essential for those who want to increase their height after puberty.

Milk and dairy products: These are top sources of calcium. A glass of milk provides approximately 300mg of calcium, so consuming 3-4 glasses of milk can meet the daily calcium requirements.

Cheese is another food that contains a high amount of calcium, with 100g providing 700-1,200mg of calcium. Milk and dairy products also serve as excellent sources of protein, which is essential for overall physical development.

Seafood: Shrimp, prawns, fish, snails, crabs, and other seafood options are ideal for supplementing calcium in young individuals aiming to increase their height after puberty. For instance, 100g of crab contains 5,040mg of calcium, while shrimp and dried shrimp contain 2,000mg of calcium, and snails contain 1,500mg of calcium.

Dark green vegetables: Plants are also rich sources of calcium, particularly dark green vegetables that contain as much calcium as seafood or dairy products. For example, a bowl of cooked spinach, also known as spinach, contains 245mg of calcium, along with other beneficial substances like vitamin C and potassium, which enhance calcium absorption and support bone development.

Nuts: Certain seeds rich in calcium, such as chia seeds, soybeans, sunflower seeds, almonds, and black sesame seeds, can also contribute to meeting your calcium needs and promote healthy height development after puberty.

Incorporating these calcium-rich foods into your daily meals can support your goal of increasing height after puberty. Remember to maintain a balanced diet and consult with a healthcare professional or a registered dietitian for personalized guidance on meeting your nutritional needs.

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

You may have heard the saying that 70% of the body is water, and it is indeed true. Water is present in almost all organs and parts of the human body, including bones, which contain up to 31% water.

Water serves as a vital component in the body, acting as a “lubricant” for joints and ensuring their smooth functioning. Therefore, to maintain healthy bones and support height increase after puberty, it is important to consume an adequate amount of water each day.

According to Associate Professor Do Thi Kim Lien from the National Institute of Nutrition, there is no specific advice for the exact amount of water to be consumed daily, as it depends on individual conditions.

Research indicates that the water requirement varies based on the body’s condition and needs. As a general guideline, it is recommended to consume around 40ml of water per 1kg of body weight. For instance, a person weighing 50kg would need approximately 2 liters of water per day.

However, it is important not to rigidly adhere to this rule and instead listen to your body’s signals. For those aiming to increase height after puberty, it is crucial not to let the body become dehydrated. Monitoring the color of urine can be a helpful indicator of hydration status.

Ultimately, maintaining proper hydration by drinking enough water is beneficial for overall health, including bone health and supporting height growth. It is advisable to consult with healthcare professionals for personalized recommendations regarding water intake and individual hydration needs.

Get enough sleep and on time

Sleep is a crucial factor that directly influences height growth as it is during deep sleep that the pituitary gland secretes growth hormone (GH), which stimulates bone elongation and facilitates rapid height growth.

It is recommended to establish a habit of going to bed early, preferably before 10 o’clock, as GH production is typically highest between 11 pm and 1.2 am. Ensuring an adequate amount of sleep is also essential, aiming for approximately 8 hours per day. Sufficient sleep allows the body to recover energy after a long day of studying or working, creating favorable conditions for height increase after puberty.

By prioritizing early bedtime and maintaining a consistent sleep schedule, individuals can optimize their GH secretion during deep sleep and promote healthy height growth. Remember to prioritize quality sleep as part of a holistic approach to height enhancement.

Use functional foods

Functional foods, also referred to as health-boosting foods, can contribute to height growth as they provide essential nutrients like calcium and collagen type 2. Incorporating these foods into your diet is a beneficial approach to increasing height after puberty.

It is important to choose products that contain natural ingredients and have a clear origin to ensure their effectiveness and safety. Prioritizing height-enhancing support products that are certified by reputable domestic and international quality certificates is recommended.

By selecting reliable and certified functional food products, you can enhance your nutrient intake and support your height growth journey with confidence. Always consult with healthcare professionals or nutritionists for personalized advice and guidance on incorporating functional foods into your diet.

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.

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