Vitamins and minerals play a crucial role in supporting energy production and sustaining various bodily functions. Each micronutrient has its own distinct and invaluable functions. Are you aware of any vitamins and minerals that aid in height increase for physical development? The article from growtallerstrategy can provide you with a better understanding of this topic.
Nutrition determines height through each age
To achieve a noticeable improvement in height, it is important to prioritize a well-rounded and diverse nutritional intake. This factor contributes to approximately 32% of height growth. By following a daily menu that includes a variety of nutrients, the body gradually accumulates these essential elements in the bones, strengthening them and promoting growth.
As we progress through different stages of life, the required amount of nutrient supplementation varies. The older we get, the greater our body’s needs become, necessitating an increased food intake for height development.
Optimal height development relies on providing the body with sufficient quantities of vital nutrient groups, including protein, carbohydrates, fats, vitamins, and minerals. While protein, starch, and fat tend to receive significant attention, the role of vitamins and minerals is often overlooked. However, even with an adequate supply of the other three nutrient groups, insufficient intake of vitamins and minerals can hinder achieving maximum height growth.
Minerals help increase height
For maximum growth height, we need to pay attention to supplement the following important minerals:
70% of bones are calcium. Only that much we have seen how important Calcium is for bones. Calcium deficiency is the leading cause of bone loss, osteoporosis, joint pain, difficulty in movement. If the bone is damaged by an accident, the impact will take a long time to recover, the risk of disability is great.
Calcium requirements by stage are as follows:
- Children under 6 months old: 210mg/day
- 6 months to 1 year old: 270mg/day
- 1 to 3 years old: 500mg/day
- 4 to 8 years old: 800mg/day
- 9 to 18 years old: 1,300mg/day
- 19 to 50 years old: 1,000mg/day
- Over 50 years old: 1,200mg/day
- Pregnant and lactating women: 1000mg/day
Rich sources of calcium for the body are: Cheese, yogurt, fresh milk, kale, tofu, cereals…
This is the second most abundant mineral in the body, after calcium. Together with calcium, phosphorus participates in the formation of bones and joints, creates energy and strengthens muscles. If phosphorus deficiency will increase the number and degree of joint pain, bone growth retardation, adversely affect height.
The amount of phosphorus that needs to be supplemented by age is as follows:
- Children (0-6 months old): 100mg/day
- Children (7-12 months old): 275 mg
- Children (1-3 years old): 460 mg/day
- Children (4-8 years old): 500 mg/day
- Children (9-18 years old): 1250 mg/day
- Adults (over 19 years old): 700 mg/day
Phosphorus-rich foods: Whole grains, garlic, dried fruits, potatoes….
50 – 75% magnesium content will combine with calcium and phosphorus to promote bone formation and strengthen bones and joints. The rest of magnesium is distributed in muscles, soft tissues, blood… to perform many other important functions.
Depending on age, the amount of magnesium needed to supplement will vary:
- Children (7 – 11 months old): 75mg/day
- Children (1-3 years old): 80mg/day
- Children (4-8 years old): 130mg/day
- Children (9-13 years old): 240mg/day
- Youth (14 – 18 years old): 360 – 410mg/day
- Men (19-30 years old): 400mg/day
- Men (31 years and older): 420 mg/day
- Female (19-30 years old): 310 mg/day
- Females (31 years and older): 320 mg/day
Magnesium is abundant in foods: Rice, corn, potatoes, cassava, beans, dried fruits, meat, fish, eggs, milk, almonds, etc. You can refer to magnesium-rich foods to help increase height
The mineral zinc is also present in the structure of bones. In addition, this substance increases the body’s absorption, promotes protein synthesis, increases appetite when eating and affects growth hormone (GH – Growth Hormone), IGF – I hormone, helps height maximum development.
The amount of zinc that needs to be supplemented daily is as follows:
- Children 0-6 months: 2mg/day
- Children 7-11 months: 3mg/day
- Children 1-3 years old: 3mg/day
- Children 4-8 years old: 5mg/day
- Children 9-13 years old: 8mg/day
- Men (age 14 and up): 11mg/day
- Females (19 years and older): 8mg/day
- Pregnant women (after 18 years old): 11-12mg/day
- Breastfeeding women: 12-13mg/day
Zinc is found in many foods: cereals, beans, oysters, liver, egg yolks, etc.
Good vitamins for height
To maximize height growth, you need to supplement the following important vitamins:
Supplementing enough vitamin A is a way to protect the integrity of the epithelium, cornea, skin epithelium, respiratory mucosa, small intestine …, enhance immunity, prevent the risk of diseases infections: Measles, diarrhea, acute respiratory infections… Vitamin A deficiency makes children susceptible to diseases, weak bodies, slow growth in height.
The amount of vitamin A that needs to be supplemented at each stage is as follows:
- Children under 6 months: 375mcg/day
- From 6 months to 3 years old: 400mcg/day
- From 4-6 years old: 450mcg/day
- From 7 to 9 years old: 500mcg/day
- From 10 years old and up: 600mcg/day
Foods rich in Vitamin A include: Sweet potatoes, cod liver oil, carrots, spinach, broccoli, bell peppers….
Want strong bones, fast growth also need a large amount of collagen and vitamin C will participate in the process of creating collagen in the body, providing enough collagen to promote a rapid increase in height.
In addition, supplementing with enough collagen also contributes to strengthening the body’s immunity, increasing allergic reactions, and preventing diseases.
Vitamin C requirements at each stage are as follows:
- Children from 6 months to 11 months: 25-30mg/day
- Children 1 year to 6 years old: 30mg/day
- Children 7 to 9 years old: 35mg/day
- From 10 years old to 18 years old: 65mg/day
- Over 18 years old: 70mg/day
- Pregnant women: 80mg/day
- Nursing mothers: 95mg/day
Vitamin C is found in many: citrus, guava, tomatoes, berries, potatoes ….
Vitamin D plays a crucial role in height growth. It aids in the metabolism of inorganic substances, particularly calcium and phosphorus. Vitamin D enhances the absorption of calcium and phosphorus in the intestine, increases calcium reabsorption in the kidneys, and contributes to the calcification process of cartilage growth.
Furthermore, vitamin D plays a vital role in regulating blood calcium levels, ensuring they remain stable. By preventing the mobilization of calcium from the bones into the bloodstream, vitamin D helps prevent growth retardation, rickets, and conditions such as bow legs.
Amount of Vitamin D needed at each stage:
- Children under 1 year old: 400IU/day
- Children from 1 year old to 70 years old: 600 IU
- People over 70 years old: 800 IU per day
Foods rich in Vitamin D: Caviar, cereals, salmon, mackerel, sardines, beef liver, shrimp, eggs…. In addition, sunbathing in the early morning and late afternoon also helps the body to effectively supplement Vitamin D.
Vitamin K also plays a role in the formation of proteins in the bones and kidneys, which in turn affects how much calcium is absorbed by the body, which affects bone growth and development.
Amount of vitamin K needed for each stage
- Children 0-6 months: 2 mcg/day
- Children 6-12 months: 2.5 mcg/day
- Children 1-3 years old: 30 mcg/day
- Children 4-8 years old: 55 mcg/day
- Children 9-13 years old: 60 mcg/day
- Children 14-18 years old: 75 mcg/day
Foods rich in vitamin K: You can get vitamin K through foods such as kale, spinach, beef liver, chicken, pork, kiwi, avocado…
Vitamin B Complex
The vitamin complex known as B vitamins consists of eight essential vitamins: B1, B2, B3, B5, B6, B7, B12, and B9 (folate). While the body requires these B vitamins in relatively small amounts, they play a crucial role in overall health and height development.
Among them, vitamin B1 and B2 have the most significant impact on bones and height. Vitamin B1 aids in effectively replenishing blood to the organs, while vitamin B2 supports the growth of skin, nails, bones, and hair. Food sources rich in vitamin B1 include peanuts, soybeans, oats, pork, and rice, while green vegetables, fish, milk, and eggs are good sources of vitamin B2.
Despite their relatively low presence in the human body, vitamins and minerals participate in numerous vital functions and have a significant influence on height growth. Therefore, if you aspire to achieve exceptional height, it is crucial to ensure an adequate intake of the important vitamins and minerals mentioned above.
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