How to grow taller at 14 years old?

It is very common at the age of 14 to aspire to be taller as it greatly helps in appearance and confidence, promoting better personal life and career goals. Height at the age of 14 whether a girl or a boy is mainly controlled by genetic factors . Usually the average of the heights of the father and mother, added (for boys) or subtracted (for girls) by a few centimeters.

It can be said that increasing height at the age of 14 is the last chance for children to improve their physique as an adult. Understanding the influencing factors will help children grow taller quickly, safely, effectively and more importantly, how to increase that height must be done as early as possible and continuously throughout puberty for children to achieve. desired height.

The secret to increasing height is simple for 14-year-old children, but easy to do, but not everyone knows and does it correctly. Currently, there are many secrets to increasing height, but not everyone can be successful, must have their own secret and scientific and persistent implementation. Please refer to some effective ways to help children increase height below to gain more experience in child care!

Replenish essential nutrients

It’s not just genetic structure that determines how tall a 14-year-old is! Children need to have healthy bones and provide their bodies with the proper nutrients they need, including all the essential vitamins and minerals for bone growth. These vitamins include vitamins B1, B2, D, and C, as well as minerals like calcium and phosphorus.

Vitamin D

If a child doesn’t get enough vitamin D , his or her bones and teeth start to become weak. Sunlight is the main source of vitamin D, but children can increase their intake by eating tomatoes, milk, citrus fruits, potatoes and cauliflower. Vitamin D also helps the body absorb phosphorus and calcium needed for bone growth.

Vitamin B1

This vitamin helps promote the growth of the body and it also helps to regulate the digestive process. Vitamin B1 also helps maintain a healthy heart and nervous system, which is needed to provide a child’s organs with a regular blood supply to help the body grow. Vitamin B1 is found in rice, peanuts, pork and soybeans.

Vitamin B2 (Riboflavin)

Vitamin B2 (Riboflavin) promotes the growth of bones, as well as skin, hair and nails. Vitamin B2 is found in eggs, fish, milk and green leafy vegetables.

Vitamin C (Ascorbic Acid)

Vitamin C plays an important role in strengthening bones and teeth, promoting their growth. This vitamin is a powerful antioxidant that strengthens the immune system and helps the body develop during childhood and adolescence. Good sources of vitamin C are tomatoes, potatoes, citrus fruits, and berries. You should also include minerals in your child’s diet such as calcium and phosphorus to maximize growth potential.


Calcium is a very important mineral for bone growth, and taking it regularly can increase bone strength. Milk and other dairy products are major sources of calcium, but it can be found in spinach, bok choy, turnip greens, and soy products if you can’t eat dairy. Phosphorus also supports bone growth, and some of the best sources are fish, peanuts, meat, and cola drinks.

The age guidelines for calcium intake are as follows:

  • 1-3 years old: 500mg calcium
  • 4-8 years old: 800mg calcium
  • 9-18 years old: 1300mg calcium
  • 19-50: 100 to 1200mg of calcium

You should combine a balanced diet with an exercise routine that includes swimming, aerobics or cycling. These sports work all parts of the body and help build strength.


Eat foods to increase height

What to eat to increase height for 14-year-olds is a common question asked by parents, below are some guidelines

  • Fish : is an excellent source of protein, vitamins and minerals. Many fish species provide a good amount of Onega 3 fatty acid for the body, which is an important growth regulator. Sea fish is rich in minerals such as Iodine, which ensures better health of the pituitary gland, ensuring the body’s proper secretion of growth hormone that promotes growth. Sardines are rich in calcium, while Salmon, Mackerel and Tuna are high in Vitamin D, which is essential for normal growth. Fish oil is also rich in Vitamin A, which is a known growth promoter.
  • Eggs : Eggs have a variety of nutrients that a child’s body needs to support maximum development. Eggs are a rich source of protein, and essential growth vitamins such as Vitamin D, Vitamin A and Vitamin B. It is also rich in salts such as Calcium, Iron and Magnesium, all of which have a direct or indirect effect on development. height. If you are at the age of 14, and you want to increase your child’s height, add at least two hard-boiled eggs to your daily diet along with other foods.
  • Milk : is one of the best known sources of Calcium, necessary for the growth of the body’s long bones. It also provides salts like sodium and magnesium to the body along with calories. Give your child at least 2 glasses of milk a day to grow taller.
  • Nuts and Beans : Nuts and  beans are high in protein and provide a good dose of Vitamin B, Vitamin C, Zinc and Iron. Beans also provide an abundant amount of carbohydrates and B vitamins for the body, they have a lot of calcium, which is essential for bone health and development, which is the main factor to increase height. Legumes are a natural source of essential fatty acids like Omega-3, which are essential for growth. Soybeans are one of the richest sources of calcium and are an ideal food for any boy or girl trying to grow taller.
  • Green leafy vegetables : Green leafy vegetables contain many vitamins, minerals and fiber. Leafy vegetables like Spinach, kale, turnips and lettuce are rich in Calcium and Vitamin A, both of which are important for bone health and growth. Broccoli and carrots are both good sources of Vitamins A and C. As a rich source of fiber, leafy greens and greens ensure better digestive health and proper absorption of nutrients, thus supporting holistic development.
  • Rice and Wheat : Including  carbohydrates in your daily diet is important but don’t go overboard as some studies have shown negative effects of excessive carb intake on growth.
  • Fruits : are rich in vitamins and it is hard to find a more balanced food than fruit. Banana, Guava, Orange, Strawberry, Avocado, Kiwi etc… are all filled with the goodness of nature and they can provide Vitamin C, Vitamin B and Vitamin F to the body, helping to promote growth .
  • Nuts : Nuts are rich in important nutrients including several vitamins and minerals along with some protein. Including a handful of nuts in your daily diet can be very helpful in getting key nutrients that can boost your growth.
  • Lean meat : Lean meat like poultry, provides protein from animals in large amounts for the child’s body, which is essential for the comprehensive development of children. Adding lean meat in the diet in the right amount to fill the daily calorie requirement of the child is essential to get a good height. In addition to lean protein, lean meat also provides a range of vitamins such as vitamin A and vitamin B along with minerals such as Iron, Magnesium, Zinc and Calcium that play an important role in growth.

Jogging every morning

Because when running, the whole body has to be active, especially the musculoskeletal muscles are more flexible. When jogging regularly and properly will help the child’s body produce more growth hormone, thereby helping the bone and joint system develop, the child’s height is significantly improved.

From the point of view of science and a series of studies, it is shown that jogging in the morning helps children’s minds to be more alert, clear and focused. Morning jogging also stimulates nerve cells to grow and develop better, the body absorbs more oxygen to feed the body, the circulatory system works continuously so that the body is healthier. . For children at the age of 14, regular jogging in the morning combined with adequate supply of nutrients will help children achieve the perfect height.

The process of running to increase height or not depends on the child’s running technique. Because when children run with the right technique, it has a huge impact on helping the body grow taller and grow faster. For children who are new to running, parents should let their children run 2-3 times a week until the children get used to it, we can gradually increase the training session. If children want to run to increase height, they need to have enough force in their legs. Therefore, parents can let their children run long distances at a moderate pace.

Active healthy lifestyle

Children should be taught to stay away from bad habits such as smoking, drinking alcohol and drinking too much caffeine; major impediments to adolescent growth and development. Such things affect your delicate organs that are in the process of transformation and need maximum food and oxygen.

  • Get enough sleep every day : This is the most important tip to follow. An average of 8-10 hours is the minimum amount of time that each person must sleep in order to actively produce regenerative cells for the healthy functioning of the body. A good night’s sleep daily is important for growth when The body engages in constructive activities while we are sleeping. A 14-year-old should sleep at least 8 to 10 hours a day. Having a long and undisturbed sleep at night is very important to ensure the best growth. In addition to following a healthy lifestyle, having a balanced diet and participating in sports activities… when you want to increase your height at the age of 14, you should also note some of the following points:
  • Stay away from high heels in women : Although there are no scientific studies to prove that wearing high heels for a long time as a child prevents height growth, it is generally believed that wearing high heels during a growth phase can actually have a negative impact on the body’s natural development process. Therefore, it is best not to take risks and direct children away from high heels at an early age to ensure more height growth.
  • Limit junk food : Junk foods may taste really great, but they come without any nutritional value and add a lot of calories to the body. As they fill the stomach, they prevent nutritious food needed for height growth at the age of 14. Plus junk foods are a major cause of overweight and being overweight can have an effect. used to inhibit growth in many people. So, if you are really serious about growing your child’s height at the age of 14, limit your child’s snacking.

Say no to stimulants, carbonated drinks

At the age of 14, children often tolerate bad habits such as smoking, drinking alcohol, drinking coffee … without realizing their harmful effects on the development of the body. In tobacco, alcohol, coffee contain substances that inhibit growth, so children need to stay away if they want to grow taller naturally.

Substance use in adolescence can also increase the risk of serious osteoporosis later in life. In particular, cigarette smoke reduces the absorption of calcium and limits the activity of vitamin D in the body, thereby limiting the height growth of children.

Because carbonated soft drinks contain a large amount of phosphoric acid, when used regularly, it will affect the child’s ability to absorb calcium, leading to osteoporosis, weak bones… Phosphoric acid also interacts with stomach acid. day slows down the absorption of nutrients.

Therefore, in order to protect children’s health as well as create opportunities for children to develop optimal height, we parents should keep a clean, smoke-free living environment. Adolescents should also not try smoking or drinking alcohol to suffer unintended consequences.

Keep your weight within the norm

At puberty, children will have outstanding physical development, height and weight have obvious changes. At age 14, a child’s normal height and weight is usually:

  • Girls average 160.02cm tall and 49.44kg.

  • The average boy is 162.56cm tall and weighs 50.8kg.

You may not know that being overweight or obese is the cause of our health and height growth. Therefore, maintaining body weight is also one of the effective ways to increase height.

One of the effects of excess body weight is that the discs weaken, putting heavy pressure on bones and joints. This makes the body shorter, so if you want to improve your height effectively, maintain an appropriate body weight.

Get enough sleep & go to bed before 10am

Going to bed late, not getting a good night’s sleep every night will hinder the development of the skeletal system, which means it will be difficult for us to have an outstanding height.

For 14-year-olds, it’s important to make sure you get 8 to 10 hours of sleep every night. Because this is the ideal time for the body to relax, creating favorable conditions for the body’s regeneration.

Children need a deep sleep in order to reach their optimal height. During sleep, the body produces growth hormone in the pituitary gland. Therefore, make sure your child is in bed before 10pm.

A simple way to get a good night’s sleep is to stay away from noise and create a peaceful space. Don’t forget to stay away from phones and electronic devices an hour before bed.

In particular, apply the right sleeping position, because this will help you increase your chances of improving your height, because the pillar in the spine has been stretched, the joints and ligaments are relaxed. The spine now becomes longer, thereby helping you to grow taller every day.

Never skip breakfast

Breakfast is often referred to as ‘the most important meal of the day’, and for good reason. As the name suggests, breakfast breaks the overnight fast. It replenishes glucose supplies to boost children’s energy levels and alertness, while providing other essential nutrients needed for good health.

Many studies have shown the health benefits of eating breakfast. It improves a child’s energy levels and focus in the short term, and may help with better weight management and a lower risk of type 2 diabetes and heart disease in the long term.

Breakfast foods are rich in important nutrients like folate, calcium, iron, B vitamins, and fiber. Breakfast provides a lot of a child’s total nutrition for the day. In fact, children who ate breakfast were more likely to meet the recommended daily intake of vitamins and minerals than children who didn’t.

Regular exercise and sports

A common benefit of regular exercise is weight loss, and along with diet, exercise plays an important role in weight management and obesity prevention. Regular exercise also helps strengthen a child’s bones and muscles. Regular exercise can help children and teenagers build strong bones. As you get older, it can also slow the loss of bone density with age. Performing muscle-strengthening activities can help increase or maintain muscle mass and strength.

Some sports help children develop good height such as:

  • Basketball : The regular running and jumping activities of basketball help bring more nutrients and oxygen to the growth plates of the bones, thus allowing the long bones in the arms and legs to lengthen.
  • Swimming : When performing swimming movements, because they are on the water, the impact of gravity on the body is reduced, the child’s spine is stretched and decompressed, helping to increase the secretion of growth hormone.
  • Hanging : With the change of hand position, in addition to stretching the body, hanging also helps children exercise their abs, shoulders, arms, can practice this sport right in the yard, park because of the tools. All that is needed is a beam in a high enough position.
  • Running : Running is the easiest sport to grow tall. Running 30 minutes to 1 hour a day will stimulate the pituitary gland to secrete growth hormone 3-4 times higher than normal. The right time to jog is early morning or late evening, while exercising and enjoying the fresh outdoor air and the beauty of nature.

Practice correct posture every day

Practicing good posture isn’t just about standing up straight so kids can look good. It is an important part of a child’s long-term health. Making sure your child holds his or her body properly, whether moving or standing, can prevent pain, injury, and other health problems.

A child’s spine has three natural curves – in the neck, mid back, and low back. Correct posture should maintain these curves, but not increase them. The child’s head should be higher than shoulder height and the top of the shoulder should be over the hip.

  • When standing, pay attention : stand up straight and tall so that your arms hang naturally at your sides, keeping your feet shoulder-width apart…
  • When sitting, remind your child to pay attention : Change your sitting position often, gently stretch your muscles often to help relieve muscle tension. Do not cross your legs; Keep feet on the floor, with ankles in front of knees. Make sure your feet touch the floor or, if that’s not possible, use a footrest


Sunbathing in the early morning

Do not be afraid of the sun to darken the skin, sunbathing properly also has many health benefits, not only that, it also helps children to improve their height effectively. The biggest benefit that sunlight gives you is that it helps the body synthesize vitamin D, Vitamin D plays a very important role for the body, because this is a substance that helps increase calcium absorption. Therefore, if the body is absorbed enough vitamin D needed every day, it will avoid calcium deficiency disease, causing rickets in children and osteoporosis in the elderly.

Drink enough water every day

The joints are covered with cartilage that allows the joints to move  freely. The composition of the cartilage layer contains up to 85% water. When you are dehydrated, your body will use the remaining water to supply the organ systems necessary for maintaining life. This causes a loss of moisture in the cartilage, creating friction between the bones, causing pain and greatly affecting the height development process of the body. Therefore, do not forget to drink enough water every day for the bones and joints to work better, creating conditions for the child to grow in height most effectively

Avoid wearing clothes that are too tight

Wearing pants that are too tight will make blood circulation not favorable, greatly affecting the process of height growth. Moreover, wearing tight clothes while sleeping also causes the body to fall into a state of stress, not sleeping well, affecting the secretion of growth hormone, making the child’s height always stand still. Therefore, it is best to choose loose, comfortable clothes. When sleeping, you should also remember to lie flat for good blood circulation and optimal height growth.

Just like at any age, there are 4 different factors that affect the growth of a child’s height. In addition to genetic factors accounting for 23%, which we cannot intervene, the remaining factors account for 77%, the top is nutritional factors accounting for 32%, motor factors accounting for 20% and sleep accounting for 25. %.

Therefore, the most effective way to increase height at the age of 14 is to synchronously implement these interventions. First, children need to be exercised regularly to promote growth hormone production, increase outdoor exercise to synthesize vitamin D3 from sunlight. Children should apply sports that are good for their height such as basketball, badminton, swimming… Secondly, parents need to arrange a reasonable activity regime for their children, limit staying up late, so they should let their children stay up late. Go to bed on time and get enough sleep. Because when children have enough, good and deep sleep, growth hormone will be secreted strongly to help children increase their maximum height.

Third, most importantly, children need to be supplemented with adequate nutrition. During this period, children develop very quickly, requiring parents to take care of them from daily meals. At this age, boys need about 2500-2800 calories, women need about 2200 calories per day to best meet the body’s needs. Therefore, parents need to pay attention to provide children with a meal full of nutrients, with a balance of protein, fat, starch, vitamins and minerals.

The above are the ways to increase height quickly at the age of 14 for both men and women, hoping to help parents in their plan to improve their children’s height. Be the smartest and most scientific parents in applying the right methods of raising children’s stature. Do not forget to follow the website for more useful information!

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