Can I increase my height after puberty?

Puberty is commonly recognized as the pivotal phase for substantial height growth, as it largely shapes an individual’s final height in adulthood. Nevertheless, it is quite natural to have inquiries about the potential for height increase after the conclusion of puberty. If you are seeking more comprehensive information on this subject, you can find detailed insights in the following article on

Is it Possible to Increase Height After Puberty?

Puberty is widely recognized as the critical period for substantial height growth, as it significantly influences an individual’s final stature in adulthood. However, it’s natural to wonder if there are any possibilities for height increase after the conclusion of puberty. For more detailed information on this subject, you can refer to the following article on

To address this question, it’s important to comprehend the factors that impact human height growth. Height is primarily influenced by four key factors: genetics (23%), nutrition (32%), exercise (20%), and sleep/environment (25%).

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

Determining the Age for Height Growth

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 can reach their maximum height potential.

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

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

During puberty, there is a rapid growth rate in both height and weight. With proper nutrition, exercise, and adequate 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, engage in regular exercise, and maintain a healthy lifestyle, height can continue to increase until around 25 years of age in women and 28 years of age in men.

Diet for Height Increase After Puberty

Nutrition plays a significant role in supporting height growth. Therefore, if you aim to increase your height after puberty, it’s essential to prioritize the quality of your daily meals, especially by including foods that are rich in nutrients beneficial for height enhancement.

By maintaining a well-rounded and nutritious diet, you can provide your body with the essential building blocks necessary 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 promote bone health, stimulate growth, and contribute to overall height potential.

Consulting with a healthcare professional or a registered dietitian is advisable to create a personalized nutrition plan that aligns with your 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.


Calcium is a fundamental component of the skeletal system and plays a crucial role in supporting height growth. Including calcium-rich foods is essential for individuals seeking to increase their height after puberty. Here are some sources of calcium:

  • 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 daily calcium requirements.
  • Cheese: Cheese 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: Options like shrimp, prawns, fish, snails, crabs, and other seafood are ideal for supplementing calcium, especially in individuals looking to increase their height after puberty.
  • Dark Green Vegetables: Certain dark green vegetables contain as much calcium as seafood or dairy products. For example, a bowl of cooked spinach contains 245mg of calcium and provides additional beneficial substances like vitamin C and potassium, which enhance calcium absorption and support bone development.
  • Nuts: Some seeds rich in calcium, such as chia seeds, soybeans, sunflower seeds, almonds, and black sesame seeds, can also contribute to meeting calcium needs and promoting 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

Collagen Type 2 can be considered as a reinforcement to enhance bone quality and elasticity, working alongside calcium to build strong and flexible bones, which are favorable conditions for height growth. Foods that help supplement collagen include fish (such as salmon, herring, and mackerel), red fruits and vegetables (like beets and red bell peppers), soybeans, broccoli, and others.


Magnesium is essential for increasing bone mineral density and reducing the risk of fractures due to osteoporosis. It also promotes calcium absorption and prevents calcium from accumulating in soft tissues, which can lead to conditions like arthritis. Magnesium-rich foods that can support height growth after puberty include dark chocolate, nuts, legumes, cereals, bananas, and green leafy vegetables.


Potassium helps neutralize acids in the body and retains calcium, strengthening bones and increasing their durability. Consuming a variety of potassium-rich fruits and vegetables, such as sweet potatoes, potatoes, legumes, pumpkin, watermelon, radishes, and spinach, can enhance bone mineral density.

Prioritizing these nutrients in your diet, coupled with a healthy lifestyle, can contribute to increased height even after the puberty stage. Please consult with a healthcare professional or a registered dietitian for personalized dietary recommendations to support your specific growth goals.

Drinking Adequate Water for Height Improvement

Water constitutes a substantial portion of the human body, with the popular adage being that approximately 70% of the body is composed of water. This statement holds true, as water is present in nearly all organs and tissues, including the bones, where it accounts for up to 31% of their composition.

Water plays a critical role in the body by acting as a lubricant for joints, ensuring their smooth functioning. To maintain healthy bones and support height increase after puberty, it is crucial to consume an appropriate amount of water daily.

Associate Professor Do Thi Kim Lien from the National Institute of Nutrition notes that there is no specific one-size-fits-all recommendation for daily water intake, as it varies based on individual conditions.

Research suggests that water requirements are subject to variations depending on the body’s state and needs. As a general guideline, it is often recommended to consume around 40ml of water for every 1kg of body weight. For instance, a person weighing 50kg would require approximately 2 liters of water daily.

However, it’s essential to understand that this guideline should not be strictly adhered to, and it’s crucial to pay attention to the signals your body sends regarding thirst. For individuals striving to increase their height after puberty, it’s vital to prevent dehydration. Monitoring the color of urine can serve as a practical indicator of hydration status.

Ultimately, maintaining proper hydration by drinking an adequate amount of water is not only beneficial for overall health but also supports bone health, which can contribute to height growth. It is advisable to consult with healthcare professionals to receive personalized recommendations regarding water intake and individual hydration requirements.

Getting Sufficient and Timely Sleep for Height Improvement

Sleep plays a pivotal role in influencing height growth, as it is during deep sleep that the pituitary gland secretes growth hormone (GH). GH stimulates the elongation of bones and facilitates rapid height growth.

It is advisable to cultivate the habit of going to bed early, ideally before 10 o’clock, as GH production typically peaks between 11 pm and 1.2 am. Ensuring an adequate amount of sleep is equally essential, with a target of approximately 8 hours per day. Sufficient sleep enables the body to recuperate 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 maximize GH secretion during deep sleep, promoting healthy height growth. Remember to emphasize the importance of quality sleep as an integral part of a comprehensive approach to height enhancement.

Utilizing Functional Foods

Functional foods, often known as health-boosting foods, can play a role in height growth by providing essential nutrients like calcium and collagen type 2. Integrating these foods into your diet is a valuable strategy for increasing height after puberty.

It is critical to select products that contain natural ingredients and have a transparent source of origin to ensure their effectiveness and safety. Prioritizing height-enhancing support products that are certified by reputable domestic and international quality standards is advisable.

By opting for reliable and certified functional food products, you can enhance your nutrient intake and confidently support your height growth journey. Always consult with healthcare professionals or nutritionists for personalized guidance and recommendations on incorporating functional foods into your dietary regimen

Exercising Regularly to Increase Height After Puberty

Physical activity plays a crucial role in the journey to increase height after puberty. It is essential to choose exercises that are appropriate for your physical condition and overall health to avoid any adverse effects.

Some exercises that can help stretch and lengthen bones include yoga, basketball, volleyball, weight training, barbell exercises, jogging, and swimming.

Before engaging in any physical activity, it is important to warm up properly to prevent cramps and unintended injuries. Selecting the right time for exercise, preferably in the early morning or late afternoon, can also allow you to take advantage of sun exposure, which can enhance the absorption of vitamin D, beneficial for bone development.

Leg Lengthening Surgery for Height Improvement

Leg lengthening surgery, initially developed for medical purposes, has gained popularity among individuals seeking to increase their height after puberty.

This surgical procedure focuses on two areas for intervention: the shins and thighs. The shins can typically be extended by 8 to 8.5 cm, while the thighs can be extended by 8 cm. The optimal age for undergoing leg lengthening surgery is between 18 and 35 years old, as this is the stage when bone growth has ceased.

Most patients seeking leg lengthening surgery are individuals who are approximately 1.43 to 1.63 meters in height, regardless of gender. They aspire to increase their height after puberty for various reasons, such as improving their quality of life, seeking more career opportunities, aiming for promotions, or simply for psychological and aesthetic reasons.

However, it’s crucial to recognize that this type of surgery carries significant health risks, including the potential for paralysis or life-threatening complications. Therefore, if you are considering leg lengthening surgery as a means to increase your height, it is imperative to consult with a specialist doctor carefully and thoroughly evaluate the risks and benefits associated with the procedure.

Increasing Height Through External Factors

While you can’t physically change your height, there are ways to create the illusion of being taller through external factors and boost your confidence in your appearance.

Clothing Choices

Selecting clothing that complements your height is essential. If you have a shorter stature, opt for clothing styles that elongate your figure, such as high-waisted pants, shorts, crop tops, jumpsuits, and shorter skirts. Avoid trends or fashion choices that can visually shorten your appearance.


Footwear can play a significant role in creating the appearance of added height. For women, high heels are a classic choice to appear taller and more elegant. Men can explore padded shoes that provide a discreet lift. Choose shoes that are both suitable for your style and comfortable to walk in, as confidence also comes from feeling at ease.


For men, certain hairstyles can help create the impression of added height. High hairstyles, such as pompadours or styles that add volume to the crown, can make you appear taller. Work with a hairstylist to find a hairstyle that suits your fashion sense and enhances your overall look.


Confidence is key. Regardless of your height, carrying yourself with confidence can make a significant difference in how others perceive you. Focus on your other strengths, whether they’re related to your work, language skills, or talents like playing musical instruments or sports. Embrace your unique qualities, and your self-assuredness will shine through.

Ultimately, while these external factors can enhance your appearance and confidence, it’s important to remember that your worth isn’t solely determined by your height. Embrace your individuality and focus on developing your skills and talents, which will help you feel more confident and content in any situation.

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