How To Make Yourself Grow Taller — A Guide For Kids


Have you been worried that your friends seem to be growing taller than you? Or have you always been one of the smallest students in your class? We are often told that we should learn to accept and love our height, but you may also be wondering if there’s anything you can do to grow taller faster.

Many factors influence our final adult height. Some of these, like our genes, are things we can’t change. But some, like nutrition and how we take care of ourselves, are within our control.

Every person grows at a different rate. But there are things you can do to ensure that you reach your maximum height potential. The best time to try to increase your height is now, while you’re still young.

Here’s a guide on how to grow taller for kids who want to boost their growth naturally.

What should you eat to help you grow taller?

Eating healthily is one of the best ways to try and maximize your growth potential. The right foods help your body grow. Your body needs certain vitamins and minerals for bone and muscle health and development.

If you want to grow tall, you should make sure that you eat something from the basic food groups at every meal, or at least every day. Add lots of lean proteins like fresh poultry, fish, lean meats, eggs, and dairy products like cheese and yogurt to your diet. Your body needs protein to strengthen bones and build muscles.

Calcium is important for bone growth. You can get it from milk and from green leafy vegetables, soybeans, tofu, nuts, and fish like sardines and salmon.

Zinc also helps stimulate growth. You can get this mineral in foods like pumpkin, legumes, seeds, nuts, eggs, meats, and whole grain. You can get your daily servings of grain from whole wheat bread, cereal, and pasta.

Fruits and vegetables are essential parts of a growing child’s diet. They provide many of the vitamins, minerals, phytochemicals, and fiber that the body needs to function properly, fight illness, and grow strong and healthy. Fruits and vegetables like apples, strawberries, blueberries, broccoli, spinach, and carrots are delicious and also good for you.

At every meal, make sure your plate has sufficient servings of lean protein, fruits, vegetables, dairy, and grains. Avoid simple carbohydrates like cakes, cookies, doughnuts, candies, and soda. Eat everything in moderation.

Between meals, eat snacks that are healthy and that help keep you full. Instead of junk food like potato chips, fries, and sweets, snack on fruit slices, yogurt, low-fat cheese, nuts, salads, and whole grain crackers. Two healthy snacks a day should be enough.

When you go out for dinner, avoid fast food chains and choose restaurants that offer healthy options. Burgers, fries, and chicken nuggets may satisfy your cravings, but they don’t help you grow taller. They only make you fatter and sicker.

Remember to stay hydrated. If you’re between 9 and 13 years old, you should be drinking 8 to 10 cups of water a day. If you’re between 14 and 18, make sure you get 11 to 14 cups.

What can you do to grow taller faster? 

  • Get enough sleep

When you sleep, your body is able to repair, restore, and grow. This is when the body releases most of the human growth hormone it produces.

You need to have between 10 to 12 hours of sleep each night. Try to sleep and wake up at around the same time every night and every morning, including on weekends. 

  • Exercise

Staying active is important for growth and for your overall health. But there are specific exercises that help make the body longer and that straighten your spine.

Do you like playing on the monkey bars at the park or doing stretches in gym class? Hanging and stretching exercises help improve your posture, elongate your body, and increase your height. Pull-ups, chin-ups, and hamstring stretches are easy and fun to do. 

  • Yoga

Some yoga poses or asanas can help kids grow taller. These poses stretch the spine and encourage an increase in height. Try Tadasana, which involves the stretching of the muscles from head to toe, and Ustra Asana, which triggers the pituitary gland, where human growth hormone is produced.

  • Avoid the bad stuff

Finally, avoid alcohol, tobacco, and drugs. Drinking, smoking, and doing drugs can restrict your growth and ruin your health. If you already drink, smoke, or take drugs, talk to your parents, a doctor, or a trusted adult who can help you stop the habit. 


Are you suffering from low self-esteem, anxiety, or depression as a result of short stature? Or do you feel like you need medical help to try to grow taller naturally? If yes, then see your doctor.

A medical professional can diagnose potential medical issues that are affecting your growth. He or she can also give you advice on possible treatments, such as human growth hormone therapy. If you want to learn more about human growth hormone, click here.