February 14, 2021

how to grow taller

Many people are on a quest to know how to get taller fast naturally. We all know that height is genetically determined, but not everyone knows that only 60% is dependent upon the genetic makeup of an individual, while the other 40% depends upon environmental factors. This means there’s potential for you to increase your height even if you think you have stopped growing.

If you’re one of the people looking for natural ways to increase your height, stay tuned – we’ll be covering the basic ways that can help you to get taller fast and naturally.

1. Consider your diet

incorporate healthy food like salad to your diet

Eating healthily in your early teens can help you to get taller fast. A healthy diet feeds your body the healthy nutrients that help to grow to reach your full height. 

Incorporate healthy food such as salads, whole grains and fish, and stay away from junk and preservative food, carbonated drinks and sodas, which won’t do anything to support your growing process.

2. Increase your protein intake

eat foods rich in protein

Proteins play an important role in making your bones, muscles and even cartilage strong and sturdy. They act as building blocks, which is why it’s especially important to provide your body with enough protein to reach maximum height. 

Foods rich in protein include eggs, fish, nuts, dry fruits, poultry, and lean meat.

3. Up your vitamin D intake

Vitamin D is known for its immense benefits for developing stronger bones. It is also beneficial for promoting muscle growth in kids, and, on the reverse end, studies have found that vitamin D deficiency can result in stunted growth. 

Vitamin D is available in the form of chewable tablets, but, of course, sunlight is the simplest way to get the vitamin D your body needs.

4. Eat plenty of zinc

zinc from oysters

Years of studies provide plenty of evidence linking stunted growth with the deficiency of zinc in the body. Though it’s not quite understood why, research suggests that a lack of zinc may make a person more likely to be affected by stunted growth. 

You can find zinc in oysters, red meat, poultry, beans, nuts, whole grains, and some dairy products.

5. Increase calcium intake

increase calcium intake

Another important element for growing taller is calcium. We all know the old tale of drinking milk to become taller and stronger. 

Research has linked height gain with calcium intake, as it’s a prerequisite for the growth of healthy bones and also helps us to grow tall. Hence foods rich in calcium, like milk and other dairy products like yogurt and cheese, should necessarily form a part of your diet.

6. Avoid Junk Food And Fast Food

avoid fast food and junk food

We all know that a diet that is heavy on junk food can lead to a host of problems, such as diabetes and obesity, but junk food can also stunt growth. High-calorie, empty-sugar foods lack the proper nutrients that we need to develop fully. 

Excessive intake of fatty and salty food can also negatively impact your height.

how to grow taller naturally fast at home

7. Avoid Grow Taller Supplements and Be Careful Of HGH Hormone

There are many supplements and pills that claim to help you to grow inches in weeks. Don’t believe in any claim made by a grow taller supplement unless there is outside, non-biased evidence to support it. Before making a purchase, search for the product online and read reviews that are written by people who have actually bought and tested the product.

Be aware also that some products use HGH, or human growth hormone, a hormone that plays a significant role in bones and joints development. You should always consult your doctor before buying a product containing HGH.

8. Get your rest

get enough sleep

We do most of our growing while sleeping, so it makes sense that having plenty of sleep can help you to get taller faster. During sleep, your body tends to produce HGH, the growth hormone that helps us to get taller. 

A good night’s sleep helps to stimulate the production of HGH naturally – no need for additional supplements to do the job.

9. Practice lengthening exercises

Practice lengthening exercises

Regular “grow taller” exercises can help your body in a variety of ways. These exercises can help your body’s muscles to stretch and expand. 

Skipping, jumping, and stretching can help your spine to lengthen and elongate, while bike riding can help your leg muscles to stretch. Start with 30 minutes of exercise per day, increasing to 1 hour a day when your strength and endurance improve. 

Your goal is to perform these exercises frequently enough that they naturally stretch your muscles and add a few inches to your body.

10. Practice lengthening stretches

Practice lengthening stretches

Aside from exercise, stretching can also help you to grow a couple of inches. Stretching starts from the very moment you wake up. 

While you’re still in your bed in the morning, stretch your body as much as you can. You can also roll from left to right and vice versa. This stretching activity is great for loosening up your muscles and helping them relax.

There are also some advanced level stretching exercises that can really make a difference in your height if done on a regular basis. Try standing straight on your feet and raising your hands up in the air for 2 seconds, then bending to touch your toes. You can also do a bridge stretch or a cobra stretch to increase your height naturally.

11. Improve Posture To Increase Height

improve posture to increase height

One of the simplest ways to look taller is to improve your posture. Many people have a poor posture that tends to make their spine crooked. 

Their shoulders are always slumped forward, taking a couple of inches of height off their body. If you think your posture could be improved, practice walking across a room with a book placed on your head. This exercise is great for learning to keep the spine erect and balancing the body.


Growing taller is far from an impossible feat. While you shouldn’t expect to grow a whole foot overnight, these natural methods will help you to add a couple of inches without the need for questionable growth supplements. 

Nutrition has the biggest effect on height, so be sure to eat as mindfully as you can going forward.

About the author

Tim Russell

I am passionate about health and wellbeing and have writing for over 10 years on the subject. I have a BSc Hons Degree and undertake vigorous research to help people improve their lives and live more a healthy and happy life.

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