Height is primarily determined by genetics, and most individuals stop growing taller after the ages of 18 to 20 due to the fusion of bone growth plates. While proper nutrition during childhood and adolescence can help one reach their full height potential, many people remain unsatisfied with their height and wonder if they can still grow taller as adults. This article explores whether diets, workouts, or other methods can truly influence height after the age of 18.
How to Increase Your Height: Is There Anything I Can Do?
Your height is largely influenced by your genes. After the ages of 18 to 20, most people stop growing taller because their bone growth plates fuse. That said, eating well during your younger years can help you reach your full height potential.
Plenty of people feel dissatisfied with how tall they are. But is there any way to change it?
If you’ve ever wondered this, you’re in good company. Some believe that certain diets or workouts can help adults grow taller.
In this article, we examine whether gaining height after 18 is really possible.
Eat a balanced diet
Proper nutrition during childhood and adolescence is essential for supporting healthy growth and maximizing height potential. Research shows that a lack of key nutrients—especially protein—can negatively affect growth over time. According to the Dietary Guidelines for Americans, a balanced diet should include fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy products, while limiting added sugars, trans fats, and saturated fats.
If you have a medical condition that impacts bone density or growth, consult a healthcare provider. They may suggest calcium supplements, as adults need 1,000–1,200 mg of calcium daily to support bone health.
Vitamin D is also vital for bone strength and height maintenance; good sources include salmon, tuna, fortified milk, and egg yolks. Speak with your doctor about vitamin D supplements if your dietary intake is low
Use Supplements with Caution
Height-increasing supplements are generally only appropriate in specific cases, such as for children with growth hormone deficiencies or older adults at risk of bone loss. In situations where human growth hormone (HGH) production is low, doctors may prescribe synthetic HGH to support growth. For older adults, calcium and vitamin D supplements may help reduce the risk of osteoporosis—a condition that weakens bones and can lead to height loss due to decreased bone density.
While not all research confirms the effectiveness of these supplements for bone health, getting enough calcium and vitamin D through diet is still essential. Outside of these
scenarios, height-boosting supplements should be avoided, as once your growth plates close—typically after adolescence—no supplement can increase your height, regardless of marketing claims.
Get the right amount of sleep
While occasionally missing sleep won’t impact your height in the long run, consistently getting too little sleep during adolescence can interfere with growth. This is because the body produces human growth hormone (HGH) during sleep, and inadequate rest may reduce HGH and other essential hormone levels. According to the Centers for Disease Control and Prevention (CDC), each age group has specific sleep recommendations to support overall health and development.
| Age | Sleep time (hours) |
| 0 to 3 months | 14 to 17 |
| 4 to 12 months | 12 to 16 |
| 1 to 2 years | 11 to 14 |
| 3 to 5 years | 10 to 13 |
| 6 to 13 years | 9 to 12 |
| 14 to 17 years | 8 to 10 |
| 18 to 64 years | 7 to 9 |
| 65 years and older | 7 to 8 |
In fact, getting extra rest—like taking a power nap—might even boost HGH production and support growth.
Is it possible to grow taller after 18 years old?
Most individuals stop growing in height after puberty, typically between the ages of 18 and 20. However, growth patterns vary from person to person—some may go through early growth spurts, while others may experience late-stage growth during their teenage years or even into early adulthood.
Stay active
Regular physical activity offers numerous health benefits—it strengthens bones and muscles, supports a healthy weight, and stimulates the natural production of human growth hormone (HGH). For optimal growth and development, children and teens should engage in at least one hour of moderate to high-intensity exercise daily. This should include aerobic activities like biking, jumping rope, or playing tag, along with strength-building exercises such as pushups or situps.
Adults also benefit greatly from consistent exercise. It not only boosts overall health but also helps reduce the risk of osteoporosis and bone loss. According to the Physical Activity Guidelines for Americans, adults should aim for 150 to 300 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise per week, along with at least two strength-training sessions targeting all major muscle groups. Activities like walking, yoga, tennis, and weightlifting are excellent choices for maintaining bone health and overall fitness.
Practice good posture
Poor posture, such as slouching or hunching, can make you appear shorter than you are—and over time, it may even reduce your actual height by altering the natural alignment of your spine. Your spine has three natural curves, but consistently poor posture can shift these curves, leading to discomfort in the neck, shoulders, and back.
To improve posture and support spinal health, try incorporating regular posture-focused exercises, sitting with your shoulders relaxed and back, adjusting your computer screen to eye level, using a lumbar support pillow, or working at a standing desk. If you’re not sure where to start, consult a healthcare provider to create a personalized posture-improvement plan.
Use Yoga to Maximize Your Height
If you’re not a fan of traditional posture exercises, yoga is an excellent alternative. This full-body practice helps strengthen your muscles, align your spine, and improve posture—potentially helping you appear taller and stand more confidently. Yoga can be done at home or in a class at your local gym or studio.
Some beginner-friendly yoga poses that support better posture include Mountain Pose, Cobra Pose, Child’s Pose, and Warrior II Pose. If you’re new to yoga, consider starting with a beginner routine on YouTube or a guided practice tailored to posture improvement.
What other factors affect height?
While genetics play the primary role in determining your height, several other factors can influence growth as well. These include hormonal imbalances (such as issues with thyroid, growth, or sex hormones), chronic health conditions like kidney disease, cystic fibrosis, obesity, anemia, and prolonged stress. Certain genetic disorders like dwarfism, Turner syndrome, and achondroplasia also affect height. Additionally, environmental exposures to pollutants such as lead, cadmium, or PCBs, as well as socioeconomic challenges like low income or limited access to education, can impact overall growth.
To support healthy growth and development, it’s important to maintain a balanced diet, engage in regular physical activity, and prioritize quality sleep.
The bottom line
Most case scenario, your peak height is reached by the end of puberty. However, maintaining a balanced diet, staying physically active, and practicing good posture can help preserve your height and support overall bone health well into adulthood.
Accepting Your Height
While you may not be able to significantly change your height, there are effective ways to embrace and feel confident in your current stature. It’s important to remember that height doesn’t define your worth or success—many accomplished, happy individuals throughout history have been shorter than average.
Though some believe being short may have psychological drawbacks, research on this is inconclusive. Instead, experts recommend using coping strategies and focusing on aspects of yourself beyond height. Try making a list of your top qualities—both physical and personal—to shift your mindset. You can also invest in self-improvement goals like building muscle or losing weight to boost your confidence and enhance your overall well-being.
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In closing, if the idea of increasing your height has always intrigued you, cosmetic height surgery might hold the key. Armed with the insights from this article, you’re better equipped to make an informed decision. Remember, success lies in diligent research, expert consultations, and a clear understanding of the possibilities this journey can offer.