How to Grow Taller

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Safe ways to (hopefully) add a few inches to your height

Co-authored by Supatra Tovar, PsyD, RD and Danielle Blinka, MA, MPA

Last Updated: August 22, 2024 Fact Checked

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While maintaining optimal health and well-being can support growth, it is important to recognize that height is predominantly influenced by genetics. Growth typically ceases once the growth plates in the bones have fused, a process that usually concludes between the ages of 14 and 20.^{[1]
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HealthyChildren.org
Health information from the American Academy of Pediatrics.

Go to source} If you are still growing, good nutrition and a healthy lifestyle may help you get taller. Additionally, you might be able to increase your height by about 0.5 to 2 inches (1.3 to 5.1 cm) by stretching out your spine daily.^{[2]
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Tips for Getting Taller

Maintaining a healthy diet, exercising regularly, and getting plenty of rest can help your body reach its peak potential. Genes are a major factor in how tall you’re able to grow, but you may be able to grow by stretching your spine and practicing good posture daily.

Method 1

Method 1 of 3:

Changing Your Diet

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1
Eat a healthy, nutritious diet to help your body grow. Good nutrition is essential for reaching your height potential, which is the highest your body can grow. Build your meals around fresh vegetables, fruits, and lean proteins. Fill half your plate with veggies, 1/4 of your plate with lean protein, and 1/4 of your plate with complex carbs. Snack on fruits, veggies, and low-fat dairy.^{[3]
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- Lean proteins include chicken, turkey, fish, beans, nuts, tofu, and low-fat dairy.
- Complex carbs include whole grains and starchy veggies, like potatoes.
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Incorporate more protein into your diet. Protein helps your body build healthy body mass, like muscles. This can help you be your tallest. Eat protein at every meal and include it in your snacks.^{[4]
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- For instance, you might eat yogurt at breakfast, tuna fish for lunch, chicken at dinner, and string cheese as a snack.
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Eat an egg every day if you're not allergic to them. Young children who eat a whole egg daily may grow taller than kids who don't. Eggs contain protein and vitamins that support healthy growth, and they're also a cheap and easy food to add to your diet. Eat an egg to 1 meal every day to potentially help you get taller.
- Ask your doctor if it's safe for you to eat an egg every day.
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Consume a serving of dairy each day to support your growth. Dairy contains protein, calcium, and vitamins to nourish your body. While milk is a great choice, yogurt and cheese are also great sources of dairy. Incorporate 1 serving of your favorite dairy product into your daily diet.^{[5]
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- For example, drink 8 fluid ounces (240 mL) of milk, eat 6 fluid ounces (180 mL) of yogurt, or eat a slice or 1 oz (28 g) of cheese.
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Take calcium and vitamin supplements if your doctor says it's okay. Supplements may help you grow taller by meeting your nutritional needs. Calcium and vitamins A and D are especially important because they support strong bones. Talk to your doctor to find out if supplements are right for you.^{[6]
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- For instance, you might take a daily multivitamin and calcium supplement.
- Keep in mind that vitamins won't make you grow taller than your genetics allow.

Method 2

Method 2 of 3:

Making Lifestyle Changes

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1
Maintain good posture to show your full height. Good posture doesn't actually make you grow, but you might look taller. When you're walking, stand tall and keep your back straight. Additionally, roll your shoulders back and tilt your chin up. While you're sitting, straighten your back, roll your shoulders back, and face straight ahead.^{[7]
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- Check your posture in a mirror or by filming yourself. Practice standing, walking, and sitting to master good posture.
2
Exercise 30 minutes daily for healthy bones and muscles. You probably know that exercising every day helps you stay healthy, but it may also help you grow taller. Exercise builds healthy bones and muscles, so it might help you reach the tallest height possible for you. Pick an exercise you enjoy so it's easy for you to include it in your daily life.^{[8]
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- For instance, play a sport, take a dance class, go for long walks, run around your neighborhood, or go skating.
3
Get a good night's sleep every night so your body can repair itself. During your daily activities, you break down your muscles, and your body needs to repair them so you get stronger. Make sure you get proper amounts of sleep so your body is able to repair itself and recover your energy levels. Here's the amount of sleep you need each night:^{[9]
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- Toddlers ages 2 and younger need 13-22 hours (18 recommended for newborns).
- Children ages 3-5 need 11-13 hours.
- Children ages 6-7 need 9-10 hours.
- Adolescents ages 8-14 need 8-9
- Teens ages 15-17 need 7.5-8 hours.
- Adults ages 18 and up need 7-9 hours.^{[10]
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Treat illnesses as soon as you feel sick because they slow your growth. When you're very sick, your body focuses its energy on making you better. This means your growth can be stunted. Don't worry because treating your illness will help you start growing again. Visit your doctor to get a proper diagnosis and treatment.^{[11]
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- If your growth is slowed because you were sick for awhile, you can still catch up and reach your full height if you boost your nutrition and take care of yourself.
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Visit your doctor if you're concerned that you're shorter than average. Being short might be part of who you are, and that's a good thing! At the same time, you might be worried if everyone in your family is taller than you are. Talk to your doctor to find out if you might have a medical condition that's causing your shorter height, which could require treatment.^{[12]
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Cleveland Clinic
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- For instance, conditions like hypothyroidism, lower levels of growth hormones, Turner syndrome, and serious medical conditions may stunt your growth.
- It may help to talk to a counselor or a therapist if you still have concerns but there are no underlying medical issues. There are a number of useful ways to embrace the height you actually are, including finding role models who are the same height as you, finding the advantages of being the height you are and reaching acceptance as to what you cannot change and instead focusing on the things you can.
Tip: If you have a medical condition that's stunting your growth, your doctor can supplement you with a human growth hormone. This will help you overcome stunting but won't make you grow taller than your genetics allow.

Method 3

Method 3 of 3:

Stretching to Reach Your Full Height

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1
Lie down and stretch out with both arms over your head. Lie down on your back on an exercise mat or the floor. Reach your arms over your head and extend them as far as you can. At the same time, stretch your legs out as far as they'll go. Hold your stretch for 10 seconds, then relax.^{[13]
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Cleveland Clinic
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- This will help elongate your spine so it's not compressed. While it won't make your skeleton grow, it can increase your height by about 1 to 3 inches (2.5 to 7.6 cm) by decompressing your spine. Repeat the exercise daily to maintain your results.
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Do upper body twists while lying down on your back. Lie down on the floor or an exercise mat. Stretch out your body, then lift your arms perpendicular to your chest. Press your palms together, then slowly lower your arms about 45 degrees to the left to twist your upper body. Hold for 2-3 seconds, then rotate to the other side. Continue to rotate back and forth for 5 times on each side.^{[14]
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- Do this stretch daily to keep your spine elongated.
3
Lie down, reach above your head, and lift your hips off the floor. Lie down on your exercise mat or the floor, then extend your arms up over your head with your palms pressed together. Next, bend your knees and push the soles of your feet together. Then, press your feet and upper back into the floor to lift your hips off the floor and extend your spine. Hold for 10 seconds, then release down to the floor.^{[15]
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American Heart Association
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- Repeat this exercise daily to maintain your full height.
- This stretch will help elongate your spine by decompressing it.
4
Lie on your stomach and extend your arms and legs. Turn over onto your stomach, then extend your arms and legs as far as you can. Slowly lift your arms and legs to arch your back. Hold for 10 seconds, then exhale to bring your arms and legs back to the floor.^{[16]
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- Repeat this stretch daily to see consistent results.
- Like the other stretches, this elongates your spine so you can reach your full height.

Join the Discussion...

How can I get taller? I'm 16 and feel shorter than average.

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WikiChinchillaCaster400

I'm (16m) on the shorter side (I think I'm below average, but not sure) and looking for tips on how to get taller. Is this possible?... Read More

WikiTapirGlider952

In the US, the average height for men is 5 ft 9 in, and it's even a few inches shorter if you look at the entire world. If you're below that aver... Read More

WikiLionSeeker401

SHORT KINGS UNITE!!! I’m a shorter guy too and it took a while, but I’ve learned to love it. I did discover a few tricks when I was trying to... Read More

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Expert Q&A

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Question

Does drinking milk make you grow taller?

Mitzi Scotten, MD
Board Certified Pediatrician
Dr. Scotten is a board certified Pediatrician in Arizona. She received her MD from the University of Kansas in 1993 and completed her Pediatric residency at Kosair Children’s Hospital. Dr. Scotten was the director of the Pediatric Cystic Fibrosis clinic at the University of Kansas, was voted as a Kansas City Star “Top Doc” for 5 years, and has been selected to the National Board of Medical Examiners.

Mitzi Scotten, MD

Board Certified Pediatrician

Expert Answer

No, drinking milk will not make you taller. However, milk has calcium and vitamin D which are both good for healthy bones. Making smart choices on what to drink can lead to better health and so choosing milk over carbonated drinks is always a good idea.

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Question

What sports can improve height?

Mitzi Scotten, MD
Board Certified Pediatrician
Dr. Scotten is a board certified Pediatrician in Arizona. She received her MD from the University of Kansas in 1993 and completed her Pediatric residency at Kosair Children’s Hospital. Dr. Scotten was the director of the Pediatric Cystic Fibrosis clinic at the University of Kansas, was voted as a Kansas City Star “Top Doc” for 5 years, and has been selected to the National Board of Medical Examiners.

Mitzi Scotten, MD

Board Certified Pediatrician

Expert Answer

There is no one sport that will make you taller. However, being involved in sports is good for your general health because you will get lots of regular exercise.

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Question

Will stretching make you grow taller?

Mitzi Scotten, MD
Board Certified Pediatrician
Dr. Scotten is a board certified Pediatrician in Arizona. She received her MD from the University of Kansas in 1993 and completed her Pediatric residency at Kosair Children’s Hospital. Dr. Scotten was the director of the Pediatric Cystic Fibrosis clinic at the University of Kansas, was voted as a Kansas City Star “Top Doc” for 5 years, and has been selected to the National Board of Medical Examiners.

Mitzi Scotten, MD

Board Certified Pediatrician

Expert Answer

No, stretching will not make you grow taller. The main thing that makes you "tall" is the height of your parents. However, stretching before exercise is a good way to prevent sports injuries.

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If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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Tips

Look at how tall your parents are to see how tall you'll probably grow. Your height is determined by your genetics, so you'll likely be close in height to your parents.^{[17]
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Most people stop growing after puberty, which is typically between the ages of 14-18.^{[18]
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Once your body stops growing, it's impossible to make it start growing again.^{[19]
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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

To have good posture, make sure to keep your shoulders down and move them backwards a bit. This will also be very helpful when you're older to have good posture.
If you're experiencing back, hip, or neck pain, see a chiropractor or another medical professional. A bone alignment may help you grow a little taller.
Some say drinking coffee at a young age may stunt your growth. Instead, opt for water.
Wear high heels or platform sneakers to give the illusion that you're taller.
While being taller may be nice, be confident no matter what height you are.

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Warnings

Don't try to have people pull on you to make you taller. This will not affect your growth and will usually give you pain in your neck, arms, and shoulders.

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Talk to your doctor if you're worried that there's an issue with your height.^{[20]
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HealthyChildren.org
Health information from the American Academy of Pediatrics.

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