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How To Grow Taller Fast And Increase Height Naturally

What Determines Height Growth?

Height is an important factor in our life. Being tall boosts our confidence, helps us have better relationships, and can even help your career.How to grow taller fast and naturally is a question everyone thinks of.This itself shows us how much height has an influence in our personal life and career.At the end of the article you will understand how to increase height fast and effectively and this can be done even after your puberty.

People typically reach their full height during puberty, but it's possible for an adult who eats right, gets enough sleep, and exercises regularly to gain another 2-3 inches.Height is determined primarily by your genes, though others factors such as nutrition and overall health can also come into play. Though many of the factors that determine your height are out of your control, there are still a few things you can do to maximize your growth potential. One major predictor of height is how long bones like the femur (in the upper leg), tibia and fibular (in the lower leg) become. These bones have "growth plates" areas at their ends that have space allowing elongation. When these plates "close," those bones have reached their maximum length.

Before those plates close, however, you can use the following techniques and exercises to help you grow taller.

The Role of Genetics in Determining Height Naturally

What's the role of genes in determining height?

What's the role of genes in determining height?

Height is a heritable attribute, which means that it's influenced by many completely different genes. This is particularly true once gender enters into the equation since women are, on average, shorter than men.

However, having two short parents does not necessarily mean you will be short, just as having two tall parents does not necessarily mean you will be super tall. However, if most of the individuals on either side of your family are short, odds are that you will be too. Do not be discouraged, though! The reality is that you simply cannot know how tall you will be till you reach full physical adulthood in your middle twenties.

How to calculate your projected height.

  1. Add up your mom and dad's heights (in inches or cm).
  2. Add five inches (13 cm) if you are a boy; deduct five inches (13 cm) if you are a girl.
  3. Divide by two.

The answer is your expected height, give or take 2-3 inches. Note that this is just a rough calculation, however it ought to be pretty close.

Try to avoid, steroids, smoking, and coffee if you want to grow taller.

Try to avoid, steroids, smoking, and coffee if you want to grow taller.

How to Avoid Stunting Your Growth

While there's a limit to what you can do to increase your height, there are still a number of steps you can take to make sure that environmental influences do not stunt your growth. Teenage drug and alcohol consumption can negatively affect development, and medical conditions such as hypothyroidism, hypogonadism, childhood arthritis, and growth hormone abnormalities can have a dramatic affect on height. In addition to these congenital problems, what you eat and drink can also have an effect on your height.

  • Coffee : When I was growing up my parents would never let me have coffee because it was thought to stunt growth. Scientific study shows that not to be the case, though. At the same time, caffeine does have a higher chance of disrupting your sleep. Children and adolescents need around 9 1/2 hours of sleep, and caffeine could hurt your ability to get that much.
  • Smoking : While the impact of smoking and second-hand on body mass index (BMI) is not definitive, current evidence suggests that young people who smoke, or are exposed to second-hand smoke, are on average shorter than those who do not smoke or are not exposed to second-hand smoke.
  • Steroids : In addition to lowering sperm count, decreasing breast size, elevating blood pressure, and increasing the risk of heart disease, anabolic steroids inhibit bone growth in growing teenagers. Children and teenagers who suffer from respiratory illness like asthma and rely on steroid-based inhalers are half an inch shorter compared to others who do not use it.

The Effect of Sleep on Height

Grow taller with a good night's sleep.

Grow taller with a good night's sleep.

Analysis suggests that growing teenagers and pre-teens need between eight and eleven hours of sleep a night. To ensure you get enough sleep, make your sleeping environment as calm as possible, by eliminating loud noises and unessential light sources. If you have trouble falling asleep, try taking a bath or drinking a cup of herbal tea before bed.

The growth hormone (HGH) is produced naturally in the pituitary gland during deep or slow wave sleep. As a result, getting good, sound sleep can encourage the production of HGH.

Some doctors have conducted studies to see whether HGH treatments can spur growth, though the results were modest and fairly costly. Any such treatment should only be performed by a licensed and authorized physician. Avoid any HGH creams, powders, pills or non-prescription injections that you can buy on the internet, since they are likely unapproved and have unknown side effects.

Zinc, Vitamin C, and Calcium will help you grow taller.

Zinc, Vitamin C, and Calcium will help you grow taller.

Maximize Height with Proper Nutrition

Getting all the necessary nutrients can help you grow to your full height. Make sure that you're consuming a sufficient number of calories - that's what will give the body energy to grow. You may also want to add supplements to your diet to make sure you're getting key vitamins and minerals. Other nutrients you should look out for are:

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  • Calcium promotes bone growth and can prevent osteoporosis. Calcium can be found in dairy products and green vegetables.
  • Vitamin D helps children's muscles and bones and grow, so a deficiency can certainly stunt your growth. You can get Vitamin D in fish, mushrooms and by spending enough time in the sun. If you do not like fish, think about a purified fish oil supplement (purifying removes mercury).

    Sunlight is the biggest source of vitamin D, which is an important nutrient needed for overall growth and increase in height. Deficiency of vitamin D can lead to weak bones and short height. At least have 20 to 30 minutes of exposure to sunlight. Milk, cheese, eggs, oily fish are also a good source of vitamin D.

  • Protein is an essential building block for your body. At least one, and ideally two, of your meals should contain a quality source of protein, such as meat, eggs, tofu, or beans.
  • Zinc deficiency will retard growth in youngsters. While zinc is found in many foods, including chocolate, peanuts, eggs, and peas, supplements might be the best way to ensure your body is getting all it the vitamins and minerals it needs.

Don't Forget Milk

Milk is rich in calcium, which is an important mineral for bone growth. Calcium is necessary for bone and hence it increases your height. Milk aids in the overall development of the body as it is a good source for Vitamin A and protein.

Drink at least 2 glasses of milk every day. Eat dairy products such as cheese and yogurt for additional nutrients and protein.

Drink Plenty Of Water

It is necessary for your body to be hydrated as it maintains your metabolism, improves your digestion which later helps you to reach your full growth potential. Drink at least 8 glasses of water every day and include water based fruits like watermelon and cucumber in your diet.

Ever Heard Of Ashwagandha

According to Ayurveda, Ashwagandha also known as Indian ginseng is found to be effective in increasing height.It has various minerals that broadens the bone skeleton and density and thereby increasing the height.

More Eating Tips

Eat on a regular schedule. You ought to be eating three meals on a daily basis, with small snacks in between. Try to schedule these events at roughly the same time every day.

Keep your immune system strong. Some childhood sicknesses will stunt your growth. Most of them can be avoided through routine immunization. However, stay on the safe side by taking plenty of Vitamin C and getting plenty of rest and fluids the minute you start to feel sick.

You can also strengthen your immune system by eating whole, fresh foods. Try to avoid foods that are processed, high in fat, and contain hydrogenated oils.

Finally, eat a wide variety of healthy foods. Eating one thing like salmon for each meal, while not harmful, does will not keep your immune system at its strongest. Eat a range of fruits, lots vegetables, whole grains, protein sources like milk, cheese, nuts and fish, and foods rich in antioxidants and omega-3 fatty acids for a healthier system.

Get Fit to Get Tall!

Unfortunately, if your growth plates have closed, exercising won't have an effect on your growth rate. However, if you are still growing and you enjoy swimming, biking, running, yoga, or any other sports, these activities - along with diet and proper sleep - can help you grow.

Stretching can also have some helpful effects.There are plenty of exercises on the web that claim to help you grow taller. While there is no scientific proof that these exercises work, stretching might improve your posture, which may emphasize your height, making you appear taller. However, they cannot add inches to your frame.

Your pituitary gland releases HGH till the age of 24. But recent studies have shown that exercise can also add a couple of inches even if your age is 25 and above.

The Cobra

The cobra stretch will help you grow taller

The cobra stretch will help you grow taller

Lie on the ground face down with palms on the ground under your shoulders. Arch your spinal column up leading along with your chin. Arch your back as much as possible. Each repetition should last between 5-30 seconds.


There is nothing complicated to hanging.You just suspend from a bar. This helps to elongate and straighten your spine. It's recommended that you simply suspend for a minimum of half-hour per week. If you would like your back and shoulders to get wider, use a wider grip. A wider grip is harder though.

Toe Touching Exercises

Toe touching is one of many exercises you shouldn’t neglect. It elongates your spine. It can be a warm up exercise before intense exercise.

Rope Jumping

Rope jumping makes your body erect while stretching your back and spine. Bending at the knees causes expansion of calves. This leads to build up of bone mass in lower legs which increases your height.


Indulge In Yoga

Yoga helps in increasing height by facilitating the release of growth inducing hormones or HGH. It reduces stress and relaxes your entire body. A stress free body is important for a healthier growth. “Surya Namaskar” is an important yoga pose.

Practice Good Posture

Good posture will help you grow taller.

Good posture will help you grow taller.

Rolling your shoulders or hunching over can affect the curvature of your growing spine (and not in a very good way). Do not slouch or slink when you walk and when you get into a chair, take a moment to make sure you are sitting up straight. Even if you are not actually getting taller, good posture can make you look taller.

That said, while being tall can be nice, it cannot compensate for a general lack of confidence. Try and talk yourself into feeling comfortable in your own skin no matter how tall - or short - you may be. A positive attitude can more than make up for any lack of height.

When to Consult a Doctor

If you are from a tall family and you are not growing by your mid-teens, or if your height hasn't changed a lot of during puberty, then you may want to consult a physician. Conditions that may stunt your growth, such as growth hormone deficiency or autoimmune diseases, are fairly rare, however they do exist. If you are eating a healthy diet and getting lots of rest and you are still not growing, then it is time to consult a doctor.

Also consider seeing a doctor if you are a short adult. Although there are many childhood conditions (such as rickets) that may stunt growth, it cannot hurt to ask a doctor about it. There may be ways that to ensure that your bones and organs are healthy even if you did not grow to full height.

© 2013 Adith Varghese George


ANIRE Emmanuel on November 08, 2020:

Am 16 yrs 11 month and I am 5ft.4inch

how can I add at least 5 inch

ANIRE Emmanuel on November 08, 2020:

Am 16 yrs 11 month and I am 5.4 how can I add at least 5 inch

meerab irshad on October 28, 2020:

i am 15 years old i grow my height

Omran on October 23, 2020:

im 15 and my height is 6'1 or 2 that's pretty good but comparing to my 6'4 father and 6'8 brother I feel like an imp

Umesh Chandra Bhatt from Kharghar, Navi Mumbai, India on September 07, 2020:

Nice article. Well presented.

Lingampalli sravani on September 07, 2020:

I am 18 year now really I will grow height

Khohdu on August 25, 2020:

Im 15 years and 2 months old

Im 6 feet tall i think my full height will be in 6.4 to 6.7

My father is 6.1 feet tall

I will be taller than my father for sure by 5 inches

Im just 15 years old

Im from india


Manipur is my state and im a tribe

I want to ask to give more suggestions thanks for ur answer

kashish on July 02, 2020:

hi i am 16 my height is 4 feet 11 it is possible to increase


Zubair on June 09, 2020:

Hi I am 17 years old. I am 5 foot7 inches. Can I increase more ?

Reenu on December 15, 2019:

Hi I'm 36 year old 5feet can I increae my height 4inches??

Matthew lira on July 28, 2019:

My expected height is 161 cm but now i am 167 cm (14 years old) is this my final height?

Big "C" on June 26, 2019:

Hopefully, I can end between 6'2" and 6'7". I'm a 16-year old who's 73 in. tall, which is 6'1", which is still taller than a majority of people my age. Still, please give me some suggestions besides diet to increase height.

Mr. Z on June 26, 2019:

I'm currently 16 years old, standing at a height of 6'1". I'd love to stand at around 6'2"-6'7"! I think I can do it, for my dad stopped growing around 18-19. However, I need more suggestions besides diet.

Mansi on June 04, 2019:

My height is 147cm

Haryana on May 13, 2019:

I am 13 and my height is 198 CMs.

Umesh Chandra Bhatt from Kharghar, Navi Mumbai, India on February 22, 2019:

Exhaustive and useful.

Diya on February 11, 2019:

Hi, I am 13

My height is 159 cm and the calculations say I should be 162

Will I be taller than this?

some tall guy on January 11, 2019:

Y'all are short, lol. I'm 6'0/6'1, but I'm 17 and I play basketball so I'm trying to add like 3 inches... think I can get there?

Jana on January 03, 2019:

Hi, I’m 13 my height is 157 and I play swimming I want to get taller 3 inches

Varun on September 16, 2018:

Hi my I am 13 and my height is 5.5 will I grow

Sumaita on September 04, 2018:

I am 151 cm ,is it possible to grow 2 more inches tall,age 26

junior kapo on May 25, 2018:

Hi. My height us 155 cm will this help me about my height?

Dave on April 17, 2018:

Hi. I'm 16 and my height is 150 cm. I've done the calculation and my height should be 164 cm. Help me!!! on February 14, 2018:

I'm twenty and I've been drinking coffee so I guess I ought to stay far away from that.

Mamba on January 16, 2018:

Am 20 and will this work out ?

Prashanth on December 26, 2017:

Hi I'm 19 my height is 5.2

Does jogging will help increasing my height or not

Franklin on October 05, 2017:

They say coffee stunts growth, I've never drank it since 3 yrs old so maybe I'll grow XD

Tain lwar on September 26, 2017:

Hi!!!I am Tain lwar .My heigh is4"9 inches I am 19year old.So i want to high 5"6 .Can be? please .give me suggest

sanjit gupta on September 20, 2017:

I am 5 feet 5 inches and want to increase the height

ritika on August 23, 2017:

I'm 5'1\2" & 16 can I still grow tall may be up to 5" more in addition to some exercises&food supplements.

neha on June 26, 2017:

my height is 4.7 inches,i want to grow 5 inches more,so how can i

sallu on February 10, 2017:

I'm 17....can i grow?

Sebio on November 25, 2016:

Im 18 and im 183 cm tall ,i love to be 188-190cm and i dont know what to do..pls help me

Frank on November 14, 2016:

No coffee? that's a myth I've meet people who always drank coffee and are as tall as they should be

Adith Varghese George (author) from Kochi,Kerala on August 18, 2016:

please dont spam

aaron thoy on April 26, 2016:

i am 19 years old boy ,nw i am 63inch , i really want to increase my height more than 6 inch rapidly need it ...pls kindly tell me how to do and what to do ...pls ans at

shareef on April 23, 2016:

hi i am 25 years old i want to know that my height can increase or not? if yes so how? plz ans at ...

Sayyed Samad on March 31, 2016:

Should I Run a lot to get good taller ?

mae on March 01, 2016:

hi I'm 17 and i want to grow taller more 5-6 inches, my height is only 4'7 is there any chance????? -

Cantrell Turner from Columbus,GA on January 29, 2016:

How is Facebook, McDonald's, Ben & Jerry's, I-phones and Credit Cards are Stopping You From Being Taller? Simple... Because of External Stresses and the introduction of Fast Food From the 1950’s the Average Height of an average American has hit a plateau…Even Before we had all these Stresses…and Bad Nutrition the average height was going up at a rate of half an inch EVERY 20 years… Learn more here

jenachi on January 04, 2016:

Best thing to do is use height insoles or shoe lifts. I use them all the time and get them from here

Edward on October 19, 2015:

Hello iam Edward.Iam 16 years boy and my height is 5'8.Its iam still growing or not? I just want to be tall until 6'3

tin on October 19, 2015:

Am a 16years girl n my height is 149cm hw cn i grow 5inches more

Eileen from Western Cape , South Africa on October 03, 2015:

Informative article. Stretching definitely works for me !

mehul on October 02, 2015:

hi I am mehul. I am 13 years old and I am 170 cms tall . can igrow another 6 inches

Lisa on September 11, 2015:

Please please please answer to my comment I'm always wetting to answer it's really important for me.

Lisa on September 10, 2015:

Hallo I'm lisa now im 18 year my hight is 160 cm I want to be 167 my mom is 170cm and dad 186 cm pleas help my to increase my hight .

peter on September 01, 2015:

hi im 12 years old and constantly getting bullied due to my size. i need to grow 2 more feet ;(

arjun on August 25, 2015:

sir i'm 18 years old and my height is 5'2 " i want to grow 9 inches more my self please help me for grow

Ahsan on August 25, 2015:

Sir I'm 18 year old and my hight is 5'3" i want to grow 9 inches more my self plz give me tips for it

mts on August 22, 2015:

im 36 and im 165cm , dont think i can get 175

Duncan on August 05, 2015:

will skipping let you grow faster

dua on July 27, 2015:

i am 16 nd i am 60 inches I want to gain height

Lexi black on July 06, 2015:

Hello I'm 16 and 5'4''. Everyone around me is at least 5'7'' .

Can I grow taller by 5''.

Is it possible at 16 ?

Please help me .

William Miracle on June 18, 2015:

Now a days, there are various ways you can do to increase your height.The right amount of sleep can also help in contributing height increase and If You want to know more details about how can you grow more taller I highly recommended this website .

shanaya@thapar on June 13, 2015:

I am 15 and my height is 150 cm and I want to grow upto 174 cm my mom and dad are quite short but rest of my relatives are tall like 6 or 6'2 and girls are 5'7 and 5'6 cam I increase my height plss help

Imran on June 09, 2015:

I will grow up to 4inches

Adrew on June 06, 2015:

Im 164cm....i want to grow taller at least up to 176cm...Is this Possible..

Rhythm on June 05, 2015:

Im 16 and my height is 5.5"...plz help me i want to be 6"

sanddy on May 27, 2015:

i am 22 years old i want increase 4/5 inches how can i grow my height me

napoleon on May 04, 2015:

I m 5.4inches n my age is 19 so how would i be able to grow at least 5.7or8 inches plz help

Higary18 on May 03, 2015:


Higary18 on May 03, 2015:

I am 5'7 and 16 years old but want to be a competitive swimmer. Problem is, it is really hard at this height. Please help I wish to grow to at least 5'10

gowri sankar on April 30, 2015:

Plz I want to become 6 feet within a I'm age is 16...plz help me....

Shekinah Faith M. Dumaguit on April 27, 2015:

I'm 16 years old but my height is only 4' something. Please help me gain more height. I do envy my friends who reach 5' ft. height and sometimes bullied by others. Please help me...

jasmeen on April 26, 2015:

how can i grow my height my height less than 5 inch tell me sir plzz

jasmeen kaur on April 26, 2015:

sir plzz tell me how can i grow my height i am in 9 standard but my height is less than 5 inch how can i grow my height plzz tell me sir

Eric on April 21, 2015:

Hi my name is Eric and am 17 years old my height is 5'2 and I want to reach 6'0 please helm me

j.b on April 15, 2015:

I want my height should grow ten inches more.