While you may not be able to have potential to become taller, there are certain foods that can help reach (or get to) your natural limit. This isn’t always a guarantee we have simply sitting around. You often have to have a healthy diet, and exercise can help, too. Other than a pituitary problem, you probably won’t go beyond your body’s natural set point for height. Your growth plates will not fuse before you’re fully grown (genetically) in some cases. This, for males, happens when you’re around 21 years old, but it can continue longer for some, especially if you were malnourished growing up. Don’t worry though, because you won’t become Robert Wadlow! Anyway, I’m going to list below the best supplements to take for height.
Robert Wadlow was 9 feet tall, but he died at a young age.
Also, height is often comorbid with bone and cardiovascular diseases, especially if you had pituitary problems. Most of the supplements and foods listed here won’t cause you to have a pituitary problem, but if taken in excess, some of them can lead to excess growth and other complications. Your reflexes are also said to be slower the taller you are because your brain has more distance to travel to reach your peripheral nervous system. Don’t worry about your height though, because we all always have room to grow. Furthermore, consult with your doctor before taking any listed supplement.
Hormones
Human Growth Hormone (Releaser)
Growth hormone (GH) or somatotropin, also known as human growth hormones (hGH or HGH) in its human form, is a peptide hormone that stimulates growth, cell reproduction, and cell regeneration in humans and other animals. Growth hormone-releasing hormone is a hormone produced in the hypothalamus. The main role of growth hormone-releasing hormone is to stimulate the pituitary gland to produce and release growth hormone into the bloodstream. This then acts on virtually every tissue of the body to control metabolism and growth. You can often help stimulate this growth by taking growth hormone directly or via a releaser of some kind to stimulate growth.
IGF-1 (The Best Supplements for Height)
Insulin-like growth factor 1 (IGF-1), also called somatomedin C, is a hormone similar in molecular structure to insulin which plays an important role in childhood growth. It also has anabolic effects in adults. While these hormones are often more direct paths to height and growth, they’re considered more dangerous if supplemented. They’re typically safe if you need them in the right doses. They’re naturally released in the body, especially in adolescence. There are more hormones that contribute, but these are the only ones I wanted to cover here.
Vitamins
Vitamin D (The Best Supplements for Height)
Vitamin D is perhaps the most important vitamin when it comes to making strong and healthy bones. If you don’t get enough vitamin D, your bones and teeth start to become weak. Sunlight is the major source of vitamin D, but you can increase the amount by eating tomatoes, milk, citrus fruits, potatoes, and cauliflower. Vitamin D also assists the body in absorbing phosphorus and calcium that are essential for bone growth.
Vitamin D consists of vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). The type you get from the sun is vitamin D3. This is often the kind of vitamin D you hear about when thinking of the vitamin. Since vitamin D regulates so much, it’s often considered a hormone. Vitamin D2 is said to be absorbed less, and it often is the one fortified in products and found in vegetables. Vitamin D3 is often found in supplements, meats, milk and eggs.
Vitamin B1 (Thiamine)
This vitamin helps to promote growth in the body, and it also helps regulate the digestive process. Vitamin B1 also helps maintain a healthy heart, immune system and nervous system, which are necessary to provide your organs with a regular blood supply in order to help the body to grow. Vitamin B1 is found in rice, peanuts, pork, and soybeans.
Vitamin B2 (Riboflavin)
This vitamin promotes the growth of bones, as well as skin, hair, and nails. All eight B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. 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, and promoting their growth. This vitamin is a powerful antioxidant that boosts the immune system, which helps the body to grow during childhood and adolescence. Good sources of vitamin C are tomatoes, potatoes, citrus fruits, and berries. You should also include minerals in your diet like calcium and phosphorus to maximize your growth potential.
Calcium (The Best Supplements for Height)
Calcium is a very important mineral when it comes to bone growth, and taking it regularly can increase the strength of your bones.Milk and other dairy products are major sources of calcium, but it can be found in spinach, collards, turnip greens and soy products if you can’t eat dairy. Phosphorus also aids with bone growth, and some of the best sources are fish, peanuts, meat, and cola drinks.
Foods
Food is a supplement too!
Beans (The Best Supplements for Height)
Beans are incredibly nutritious and an especially good source of protein. Protein has been shown to increase levels of insulin-like growth factor 1 (IGF-1), an important hormone that regulates growth in children. Beans are also high in iron and B vitamins, which can help protect against anemia, a condition characterized by a lack of healthy red blood cells in the body. Not only is iron required for tissue growth, but iron deficiency anemia may also contribute to delayed growth in children. Furthermore, beans are rich in several other nutrients, such as fiber, copper, magnesium, manganese, and zinc.
Chicken
Rich in protein along with a range of other essential nutrients, chicken can be an excellent addition to a healthy diet. It’s particularly high in vitamin B12, a water-soluble vitamin that’s crucial when it comes to growing taller and maintaining your height. It’s also loaded with taurine, an amino acid that regulates bone formation and growth. What’s more, chicken is loaded with protein, containing around 20 grams in a 3-ounce (85-gram) serving. Although the precise nutritional profile can vary a bit based on the cut and cooking method, chicken is also a good source of niacin, selenium, phosphorus, and vitamin B6.
Almonds (The Best Supplements for Height)
Almonds are jam-packed with many of the vitamins and minerals necessary for growing taller. Besides bringing a host of healthy fats to the table, they’re high in fiber, manganese, and magnesium. Plus, almonds are rich in vitamin E, a fat-soluble vitamin that doubles as an antioxidant.A deficiency in this important vitamin can come with serious side effects, including stunted growth in children. Almonds may also help foster bone health. In one small study in 14 people, consuming almonds was found to inhibit the formation of osteoclasts, which are a type of cell that breaks down bone tissue.
Leafy Greens
Leafy greens, such as spinach, kale, arugula, and cabbage, are superstars when it comes to nutrition. While the exact amount of nutrients fluctuates between different types, leafy greens generally offer a concentrated amount of vitamin C, calcium, iron, magnesium, and potassium. They’re also rich in vitamin K, a nutrient that can increase bone density to support enhanced growth and help maintain your height. One study in 103 women even showed that regular intake of greens was associated with a significantly lower risk of decreased bone mass.
Yogurt (The Best Supplements for Height)
Yogurt is a great source of several key nutrients that are important for growth, including protein. In fact, just 7 ounces (200 grams) of Greek yogurt pack in nearly 20 grams of protein. Certain types also contain probiotics, which are a type of beneficial bacteria that can help support gut health. In addition to improving immune function and decreasing inflammation, some research shows that probiotics can help increase growth in children. Yogurt is likewise an excellent source of several nutrients involved in bone metabolism, including calcium, magnesium, phosphorus, and potassium.
Sweet Potatoes
Besides being vibrant and versatile, sweet potatoes are incredibly healthy. They’re especially rich in vitamin A, which can improve bone health and help you grow taller or maintain your height. They also contain both soluble and insoluble fiber, which can promote digestive health and foster the growth of good gut bacteria. Maintaining a healthy gut microbiome can also boost nutrient absorption to ensure that you’re getting the vitamins and minerals you need for growth and development. Plus, sweet potatoes are packed with other important nutrients, including vitamin C, manganese, vitamin B6, and potassium.
Quinoa (The Best Supplements for Height)
Quinoa is a highly nutritious type of seed that’s often swapped in for other grains in the diet. It’s one of the few plant-based foods that’s considered a complete protein, meaning that it contains all nine of the essential amino acids that your body needs. Quinoa is also an excellent source of magnesium, a necessary component of bone tissue that can increase bone mineral density. Furthermore, each serving of quinoa contains a hearty dose of manganese, folate, and phosphorus — all of which are important for bone health as well.
Eggs
Eggs are truly a powerhouse of nutrition. They’re especially rich in protein, with 6 grams packed into a single large egg. Plus, they contain a wealth of other vitamins and minerals necessary for growth, including vitamin D, which can increase calcium absorption to help maintain skeletal health. One small study found that giving children with low vitamin D levels a vitamin D supplement resulted in increased growth over a 6-month period. What’s more, one study in 874 children observed that regularly eating eggs was associated with increased monthly height gains.
Berries (The Best Supplements for Height)
Berries, such as blueberries, strawberries, blackberries, and raspberries, are all brimming with important nutrients. They’re especially high in vitamin C, which promotes cell growth and tissue repair. Vitamin C also increases the synthesis of collagen, which is the most abundant protein in your body. Studies show that collagen can increase bone density and improve bone health, which could help you grow taller or maintain your height. Berries also offer a range of other vitamins and minerals, including fiber, vitamin K, and manganese.
Salmon
Salmon is a fatty fish that’s loaded with omega-3 fatty acids. Omega-3 fatty acids are a type of heart-healthy fat that’s crucial to growth and development. Some research also suggests that omega-3 fatty acids could be involved in bone health and may promote bone turnover to maximize growth. Plus, low levels of omega-3 fatty acids could be linked to an increased risk of sleep problems in children, which can negatively affect growth as well. Additionally, salmon is high in protein, B vitamins, selenium, and potassium.
Milk (The Best Supplements for Height)
Milk is often considered a key component of a healthy, well-rounded diet. It can also help support growth by supplying several nutrients that are important for bone health, including calcium, phosphorus, and magnesium. Additionally, milk is rich in protein, with nearly 8 grams of the nutrient in a single 1-cup (244-ml) serving. Not only that, but research shows that cow’s milk can stimulate increased growth in children and may help support weight gain and muscle building. However, milk should be avoided if there’s an allergy or intolerance. Although, in the end, the best thing that you can do to avoid any unwanted variability in your height is to avoid malnutrition.
