3 Ways to Get Taller Fast

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3 Ways to Get Taller Fast
3 Ways to Get Taller Fast

Unfortunately, there is no way to grow a few inches instantly. Getting taller is mostly genetics. 60 to 80% of your height is determined by the DNA passed to you by your parents, while 20 to 40% of growth is linked to environmental factors, ie diet, health, the amount of exercise performed and the number of hours set aside. for sleep. Until your epiphyseal plaques grow (areas where bones grow) and close, you will continue to grow, and a good diet, healthy exercise, and plenty of sleep will help you stay taller at this time than otherwise possible. For most people, these plates close in their early twenties - after that time, you won't grow a few inches naturally.


Method 1 of 3: Getting Taller with Diet, Vitamins and Minerals

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Step 1. Eat well

A balanced diet filled with healthy nutrients will help you grow strong and healthy until you reach your full height. This means staying away from cakes, sodas and pizzas, opting for salads, whole grains and fish. If you have difficulty motivating yourself to eat these foods, look for different recipes and find culinary combinations that whet your appetite.

For a clearer picture of what it means to have a balanced diet that includes protein, fruits, vegetables, grains, and dairy, read the USDA tip sheet

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Step 2. Include lean protein in your diet

Proteins are the basic building blocks of the tissues that make the body grow tall and strong - bone, muscle and cartilage. That's why eating a good amount of foods from the protein group is important if you want to maximize your height potential. The recommended amount varies depending on your age, gender, and the amount of exercise you do.

  • For girls aged 9 to 18, the equivalent of 140 grams daily is recommended.
  • For boys aged 9-13, the equivalent of 140 grams daily is recommended.
  • For boys aged 14 to 18, the equivalent of 180 grams daily is recommended.
  • Protein foods include lean meats, poultry, fish, eggs, nuts and seeds.
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Step 3. Get enough vitamin D

Vitamin D helps build strong bones and promotes muscle growth in children. Deficiency in this vitamin is associated with impaired growth and even weight gain in teenage girls, according to recent studies.

Vitamin D rich foods include fish oil, mushrooms and fortified cereals

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Step 4. Put zinc into your body

Although the studies are not conclusive, scientific evidence may point to a connection between zinc deficiencies and growth impairments. Therefore, consume zinc or risk slowing its growth. Some sources rich in zinc include:

  • Seafood, especially seafood.
  • Lamb.
  • Spinach.
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Step 5. Get plenty of calcium

Again, there is little direct evidence between calcium and getting taller, but this is an essential ingredient that will help you develop strong bones – important during growth. Most of the calcium ingested will come from dairy products. It is recommended that boys and girls between the ages of 9 and 18 consume the equivalent of three glasses of calcium-rich dairy products daily.

  • High-fat dairy products are not recommended.
  • Creams, cream cheeses and butter are dairy products with a low concentration of calcium.
  • Alternatives to dairy products for calcium intake include canned fish, leafy vegetables, soy products and calcium fortified juices, cereals and bread.
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Step 6. Avoid certain foods

In addition to being important to avoid foods that are too fatty or salty, there are reports that some generally healthy options can negatively impact your height. You should eat a balanced diet, remembering that these are not completely accurate facts. Still, consider decreasing your consumption of soy products, tomatoes and beans.

It is more important to maintain a healthy, balanced diet than not eating these three foods

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Step 7. Consider taking vitamin supplements

You can increase your consumption with basic multivitamins purchased from pharmacies. It is also possible to focus only on vitamin D and zinc by buying pills containing only these two important elements. Cod liver oil pills are also easy to find and are a great source of vitamin D and are excellent for bones and joints.

  • Other more concentrated and potentially harmful supplements, including Ipriforne and Glucosamine, are reported to be able to promote growth.
  • Before consuming these products, always consult your doctor.
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Step 8. Be wary of miraculous products

You may come across supplements that claim to be able to miraculously make someone taller. Remember that if your epiphyseal plates have already closed, you won't be able to gain a few more inches. Some products may claim to be, or contain, growth-stimulating human growth hormone (GH). Take great care with this substance, as GH cannot be taken in pill form and can only be administered by a doctor.

Method 2 of 3: Exercising and Sleeping to Stimulate Growth During Puberty

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Step 1. Sleep more

Did you know that it only grows during sleep? Your body produces growth hormone (GH) while you sleep. This hormone helps you build muscle and get taller. So if you're serious about the journey to get taller, get enough sleep.

  • School age children must sleep for 10 to 11 hours a day.
  • Adolescents and young people under the age of 18 should sleep for 9 to 10 hours a day.
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Step 2. Work out

No matter what you want to do, take time to exercise. Physical activity is crucial to the development of your health and well-being. If you want to get taller, especially during adolescence, get used to exercising your body. Every exercise is good, and there is no specific activity that increases your height, but doing those that involve stretching and jumping will help stretch your spine.

  • Try jumping, playing basketball or jumping rope.
  • Stretch your back and limbs by swimming.
  • There is no specific amount of time you must exercise to get taller - the more the better.
  • It is recommended that children and teenagers perform an hour of exercise a day to keep their health up to date. To have the best chance of growth, try to exceed this amount.
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Step 3. Try stretching

Some stretches can help free your spine and improve your posture. Waking up and bedtime stretches can help you gain a more upright posture, allowing you to make the most of your full height. Some of the recommended stretches include:

  • Touch your feet. Stand up and raise your hands up, then lower them and touch your feet.
  • Snake stretch. Lie on your stomach with your hands at your sides and push your hands up to lift your chest, tilting your head back.
  • Bridge elongation. Lie on your stomach with your hands at your sides and, pressing your hands into the floor, lift your abdomen up to stretch your back.
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Step 4. Expect to grow naturally over time

If you perform all of the above steps, there's a good chance that you've given your body the best opportunities to get taller. Not everyone will grow as tall as a basketball player or a model. Being tall isn't everything - learn to be comfortable with who you are.

  • Some people mature late and only reach the height of the growth spurt when they are 17 or 18 years old, or even later.
  • If you're really worried, see your pediatric endocrinologist. This medical professional will be able to offer valuable information about possible measures to be taken in order to combat low growth.

Method 3 of 3: Making the Most of Your Height

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Step 1. Adjust your posture

If you've done everything you can to help yourself grow bigger, there are still some things you can do to get the most out of your height. You may not realize how bad posture can affect your overall height. A slight shrug of the shoulders, the act of leaning forward with your head and neck, and still customarily keeping your weight on one leg are some ways to decrease your height.

  • Walk with a book on your head to train your body to keep your spine as straight as possible.
  • Stand with your legs straight and spaced at hip-distance - and no more. Project your chin slightly forward. This will not only add a little more height, it will also make you more confident.
  • Get used to sitting with your back straight and concentrate on tightening your abdominal muscles to help.
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Step 2. Choose medium or short hair

Maybe you think long hair makes you look taller. However, long hair takes attention away from the neckline, making you look smaller. Instead, opt for short or medium hair. These styles will emphasize the back of your neck.

If you have a really long neck, these hairstyles will look great

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Step 3. Prefer thinner looks

Wearing tighter clothes, such as skinny jeans, help accentuate the lines of your physical form. When you wear baggy clothes, those lines don't get defined, and your appearance ends up flat. Skinny jeans, especially, will define the length of your legs and cling well to your shape, drawing attention to your legs and not your height.

For girls, wearing tight skirts will help accentuate your natural leg length

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Step 4. Use slimming colors and vertical patterns

Slimming colors like black, navy and dark green will help you look taller. These colors make your body look slimmer, working well for both boys and girls. Tight pieces at the top and bottom will result in a double effect. Likewise, wearing clothes with vertical lines helps accentuate height.

  • Women can try on a pair of pants with vertical stripes or even a shirt with a collar.
  • Men can opt for a shirt with narrow vertical stripes, which will fit better than one with a plaid pattern.
  • Both genders should avoid shirts with horizontal stripes - these have the opposite effect, making you appear shorter.
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Step 5. Use jumps or platform

This isn't for everyone, of course, but wearing heels or platform shoes is an immediate solution. You can grow from a few to 15 cm by the time you put them on. With a pair of high heels, people will look up, not down, to see you. When you meet someone for the first time, your first impression will not be related to their height, but to their facial features.

  • Walking with heels is a skill that takes a lot of practice. Take the time to really get used to the heels before wearing them on an occasion.
  • Walking in heels can be dangerous and damage your feet. Try using insoles and bandages, remembering to debut the shoes at home, to soften them, before going out with them.
  • If you don't want to wear too prominent heels, opt for high-soled shoes.
  • Men can purchase false insoles to increase their height.


  • Keep your back straight and sleep as much as possible. You will grow more in your sleep - just wait for the growth spurt.
  • When sitting, try to keep your back straight.
  • Try drinking more water, eat tasty (but healthy) foods, and play basketball or ride a bike.
  • Always maintain a good diet.
  • Don't stress about not being tall.
  • Do not wear high-heeled shoes often as they can damage your ankles or heels.
  • Eat lots of foods rich in calcium, protein and potassium - they help build muscle, strengthen bones and aid in cell production and repair.

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