The most effective ways to increase height at the age of 18

While genetics play a significant role in determining height (approximately 23%), it is generally accepted that the majority of individuals do not experience substantial height increase after the age of 18. However, there are exceptions to this rule, especially in cases where certain medical conditions are present. If the growth plates in the bones remain open beyond the age of 18, it is rare but possible for height to continue to increase.

It is important to understand that most adults will not undergo further height growth once they reach the age of 18. However, focusing on proper nutrition during childhood and puberty can help individuals reach their maximum potential height. If someone is dissatisfied with their height, there are simple strategies to enhance their appearance and boost self-confidence. These can include maintaining good posture, wearing height-adding shoes or heels, or engaging in strength training exercises to build muscle. Additionally, emphasizing personal strengths and focusing on other aspects of self-improvement can help alleviate any concerns related to height.

It is worth noting that certain medical conditions can result in height increase during adulthood. While the majority of adults will not grow taller after the age of 18, exceptional cases do exist. These cases are rare and predominantly observed in underdeveloped or developing countries where limited access to proper nutrition may lead to delayed puberty and subsequent growth

What determines your height at 18?

When discussing the possibility of changing height as an adult at the age of 18, it is crucial to consider the factors that determine height from birth. While genetics play a significant role (approximately 23%), they are not the sole determinant of adult height. The remaining 67% is influenced by environmental factors, particularly nutrition.

Global trends in height across developed, developing, and underdeveloped countries highlight the impact of nutrition and lifestyle. Research indicates that the average height of individuals in many countries has increased since 1896, emphasizing the importance of environmental factors.

For example, studies show that despite having similar genetics and ancestry, South Koreans tend to be taller on average than North Koreans. South Korean men reach an average height of 170.1cm, while North Korean men reach 165.6cm. Similarly, South Korean women reach 157.4cm compared to 154.9cm for North Korean women. This disparity can be attributed to various factors, including living conditions, nutrition, healthcare, and participation in sports activities. South Korea’s status as one of the most developed countries in Asia contributes to better overall living conditions and access to nutritious meals. Fruits and vegetables rich in vitamins are prioritized in their diet.

In 1979, South Korea’s GDP per capita was only $1,700 per year, but today it stands at approximately $25,000 per year. This economic growth has led to improved nutrition and a higher quality of life. On the other hand, North Korea’s economic conditions have faced challenges, particularly due to military focus, leading to limitations in terms of nutrition and overall development. Consequently, people in North Korea may experience deficiencies in vitamins and minerals, which can impact their height.

It is important to acknowledge that while environmental factors, including nutrition, can influence height, individual variations and genetic predispositions also play a significant role. Height is a complex trait influenced by a combination of factors, and it is challenging to alter one’s height significantly after reaching adulthood

Most height won’t increase after 18 years old

Most individuals do not experience significant height increase after the age of 18.

For the majority of people, height growth ceases after the age of 18 due to the closure of the growth plates in the bones. Even with a nutritious diet rich in essential nutrients, it is unlikely for individuals to experience noticeable height increase after reaching 18 years old.

The growth chart below illustrates the growth rates from birth to age 20 for both boys and girls. It is evident that the growth lines reach zero between the ages of 18 and 20.

The primary factor contributing to height increase is the elongation of long bones, facilitated by the active or open growth plates located near the ends of these bones. However, during the late stages of puberty, hormonal changes cause the growth plates to harden or close, halting further bone elongation. Some studies suggest that the discs in the spine may continue to grow throughout adulthood, but their impact on overall height is minimal.

Exercises to help you grow taller at the age of 18

A fairly common method to improve height at any age is certain exercises or stretching techniques that can make you grow taller. Common activities such as pull-ups, hanging, stretching, swimming can help increase height but achieve very little effect at the age of 18 without abstinence.

Many people worry that exercise, especially weight lifting, can be detrimental to your height. The cartilage of the growth plates is weaker than the mature bone that forms during maturation and is likely to be damaged more easily. However, most research shows that weight training is safe and beneficial at any age, as long as it is appropriately supervised. Furthermore, studies have shown that weight training before adulthood does not reduce growth.

You can refer to some exercises to increase height after puberty such as:

Forward bend exercise

  • This is the most popular way to increase height and helps the leg muscles stretch and relax.
  • In doing this, leg muscle strength improves significantly. It adds depth to the abdomen and will lengthen the spine.


  • Stand up straight and raise your arms in the air.
  • Now slowly bend and try to touch your feet with your fingers.
  • Remember to keep your knees straight without bending.
  • It will be difficult to touch the foot without bending the knee at first.
  • Doing it regularly for five to ten times a day is beneficial.


  • Jumping rope is another way to stretch muscles to increase height.
  • Jumping rope is a stretching activity that primarily affects the calves but also activates the quadriceps, hamstrings, and glutes.


  • Grab a jump rope and jump with both feet in sync with the cable.
  • You can repeat this process as long as you can.


  • Like aerobics, Pilates is a fast-paced exercise that limits body flexibility and stretches. It shakes off the rigidity of the body.
  • Pilates not only helps to stay in shape but also strengthens the abs by thoroughly training the lower body. Stronger muscles mean more weight holding capacity and thus, height growth.


  • Extend your arms, parallel to the ground.
  • Your feet should be far apart.
  • Straighten your legs to bring the ball forward.
  • Now roll back, creating a straight line with your body.
  • Bring your chest and come off the ball as you lift them.
  • Hold for 5 seconds and repeat.

Swimming on land

  • For those of you who are afraid of water, here’s how you can swim comfortably without water! This might be the best stretching exercise to increase height after puberty.
  • This stretching technique strengthens the lower back muscles, calves, and toned arms as well. This results in an extra few centimeters of height.


  • Your right arm should work with your left leg and vice versa.
  • Lying in a vulnerable position, lift each pair in turn, stretching each limb as much as you can.
  • It gives the best results if you can hold each pair of limbs for 20 seconds in the air.
  • Continue to repeat and do for 3 to 4 sets initially and gradually increase.

Healthy lifestyle before the age of 18

Ensuring adequate nutrition and avoiding nutrient deficiencies during childhood and puberty can help maximize growth potential. While it may not be possible to significantly alter height as an adult, there are steps that can be taken during the teenage years to optimize height potential.

While many children consume sufficient food, the quality of their diet is often poor. Consequently, individuals in modern society may experience deficiencies in vital nutrients such as vitamin D and calcium, which are crucial for bone growth and overall health.

Calcium obtained through the diet affects hormone production in a manner that benefits bone health, while vitamin D also plays a role in improving bone health. Increasing fruit and vegetable intake is an effective approach to combat nutrient deficiencies and promote optimal bone growth.

Sufficient protein intake is also essential for bone health, and higher protein consumption has been associated with improved bone density, particularly in the spine. Incorporating protein-rich sources such as eggs, poultry, lean meat, dairy products, and legumes like soybeans can help meet protein requirements.

Although proper nutrition during puberty is essential for reaching maximum height, differences between boys and girls may exist. Some studies indicate that environmental factors, including nutrition, may play a more significant role in women’s height than in men’s. This discrepancy could be influenced by variations in food access, medical care, or higher rates of osteoporosis among women.

Adopting a healthy lifestyle by avoiding smoking and making other beneficial choices can also support height during the growth period. However, it is important to note that while lifestyle factors in childhood can impact height, they may have limited effects in adulthood.

Some medical conditions help increase height 18 years old

Although most individuals stop growing taller after reaching the age of 18, there are exceptions to this rule. Some people may experience a delay in the closure of their growth plates, allowing for continued height increase between the ages of 18 and 20, although this is uncommon.

Certain medical conditions can contribute to height increase in some cases. One such condition is gigantism, which is characterized by excessive growth primarily caused by an overproduction of growth hormone (GH). However, individuals with gigantism usually only continue to gain height until their growth plates close, typically around the age of 22.

Another medical condition that can lead to height increase is a form of hemochromatosis. This condition involves the excessive absorption of iron in the intestines. However, it is important to note that these conditions generally contribute to height increase until the growth plates close.

Menu to increase height at the age of 18

At the age of 18, which marks the transition from adolescence to adulthood, a child’s height growth rate slows down significantly or may even cease. However, there is still a chance for children to increase their height by 1-2cm if parents understand the mechanisms of height growth and effectively apply them through proper nutrition.

When aiming to increase height at the age of 18, it is important to create a well-balanced menu that provides sufficient energy and necessary nutrients. However, there are a few considerations to keep in mind while constructing a menu for children:

  • Increase intake of calcium-rich foods: The daily diet should encompass all four essential food groups. Additionally, incorporating calcium-rich foods is crucial for supporting the bone system.
  • Divide meals: Instead of consuming three large meals, encourage children to have 5-6 smaller meals throughout the day. Supplementing with smoothies, fruits, and yogurt as snacks can be beneficial.
  • Avoid overly liquid or thick processed foods: These types of foods can impede eating or cause a feeling of fullness due to excessive water content, thereby reducing chewing.

To ensure an adequate intake of protein, carbohydrates, amino acids, and calcium required for growth, mothers should consider incorporating foods such as egg yolks, beef, carrots, potatoes, nuts, fruits, green vegetables, peanuts, and other suitable options.





Snack (morning – afternoon)


Vermicelli + 1 glass of fresh milk

Rice + salted shrimp + clam soup cooked with kale + plum

Rice + tomato sauce braised with scad meat + red beetroot shrimp soup + tangerine

1 sponge cake + red bean tea


Beef steak with bread + 1 slice of cheese

Rice + Mackerel with tomato sauce + Young rib soup cooked with lemon squash + cherry

Rice + beef braised with melon + sweet potato soup cooked with mushrooms + papaya

1 cup of soybeans + yogurt


Chicken noodle soup + soy milk

Rice + Grilled ribs + Watermelon soup cooked with bitter melon + sapoche

Rice + honey grilled chicken + cooked red tilapia fish soup + strawberries

1 avocado smoothie + 1 plan cake


Egg rolls + 1 glass of orange juice

Rice + snakehead fish sour soup + fried squid with lemongrass and chili + apple

Rice + sweet and sour fried squid + crab soup with jute vegetables + banana

1 beef cake + strawberry juice


Mixed sticky rice + yogurt

Rice + shrimp soup with vegetables + braised meat with eggs + mangosteen

Rice + stir-fried beef with Thien Ly cotton + zucchini soup cooked with young ribs + apple

1 cup of bean soup + 1 cup of tofu


Fish noodle soup + strawberry juice

Rice + sweet and sour fried ribs + mussel soup cooked with melon + watermelon

Rice + boiled chicken + braised goby with pepper + broccoli soup with minced meat

1 sweet potato + 1 jar of fresh milk


Shrimp porridge + dragon fruit

Rice + spinach cooked with minced meat + egg with tomato sauce + Banana

Rice + pumpkin soup cooked with minced meat + char siu + mango

1 glass of fresh milk + sponge cake

Some other ways to increase height at the age of 18

There are several techniques that can be tried to create the illusion of increased height or improve one’s confidence about their height. While some individuals may opt for more invasive medical procedures, there are simpler approaches that can be considered.

If you are an adult over the age of 18 and dissatisfied with your height, here are a few suggestions to explore:

  • Practice good posture: Maintaining proper posture by standing and sitting up straight, as well as engaging in regular movement, can help create the appearance of being taller. Poor posture, on the other hand, can visually reduce one’s height.
  • Try wearing high heels or using shoe insoles: Choosing shoes with higher heels or incorporating height-boosting inserts into your footwear can add a few centimeters to your height.
  • Engage in exercises to strengthen muscles: If you feel self-conscious about your body size, participating in sports activities or weightlifting to increase muscle mass can make your physique stronger. Building muscles can contribute to enhanced confidence.
  • Consume a nutritious diet to support growth during adolescence: Prior to the age of 18, consuming a balanced and healthy diet can provide essential nutrients needed for growth.

While these simple strategies can be helpful, it’s important to note that some individuals may resort to more extreme measures, such as undergoing leg lengthening surgery. However, these procedures are invasive, expensive, and often not widely available, as they may even be prohibited in certain countries. Another option some consider is growth hormone (GH) treatment, but its effectiveness in promoting height gain for adults is unlikely.

Ultimately, it is recommended to focus on self-acceptance and finding ways to embrace one’s height rather than pursuing drastic measures

Tips for Embracing Your Height at the Age of 18

If you desire to increase your height, the most important step is to learn to embrace your current height. Shifting your focus to your strengths and qualities can help diminish the significance of height in your overall self-perception.

While it may not be possible to change your height, there are strategies to help you accept and appreciate your current stature. Remember, height is not the sole determinant of your worth or capabilities.

Consider creating a list of your positive attributes, both physical and non-physical, to enhance your perspective. Alternatively, you can channel your energy towards other areas of self-improvement. Engaging in activities such as weight management or muscle building can provide a confidence boost and promote a positive self-image.

It’s important to cultivate self-acceptance and recognize that your worth extends beyond your height. Embrace your unique qualities, talents, and achievements, and focus on personal growth and self-confidence.

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