Can I Still Grow Taller at 19?

Can I continue to increase my height at the age of 19? This question is frequently asked by both boys and girls. However, it is important to note that after reaching the age of 18, most methods or techniques to increase height are unlikely to be effective. Is there any viable solution? In this article, we will provide an honest response to help you find out. Let’s begin!

Is there any hope of growing taller at 19?

At the age of 19, it is generally expected that most girls have already completed their puberty, while some rare cases exist where boys may continue to experience growth, even into their twenties.

Puberty is a phase of sexual maturation and rapid physical and mental development. It typically begins as early as 8 years old for some girls and concludes by the ages of 14-15. On the other hand, boys usually start around the age of 9 and finish by the age of 16. However, as previously mentioned, some boys may continue to grow gradually until their mid-20s. In general, by the age of 18, the body has nearly finished growing for most individuals, although this may not be the case for everyone.

Nevertheless, it’s important not to lose hope, as there are still some opportunities for potential changes. Before exploring ways to support your vertical growth, it may be helpful to refer to a height chart to determine if you fall within the average range.


What is the average height for a 19-year-old person?

Age Female’s height (inches – cm) Male’s height (inches – cm)
8 50.5 – 128.2 50.4 – 128
9 52.5 – 133.3 52.5 – 133.3
10 54.5 – 138.4 54.5 – 138.4
11 56.7 – 144 56.5 – 143.
12 59 – 149.8 58.7 – 149.1
13 61.7 – 156.7 61.5 – 156.2
14 62.5 – 158.7 64.5 – 163.8
15 62.9 – 159.7 67 – 170.1
16 64 – 162.5 68.3 – 173.4
17 64 – 162.5 69 – 175.2
18 64.2 – 163 69.2 – 175.7
19 64.2 – 163 69.5 – 176.5
20 64.3 – 163.3 69.7 – 177

From the chart above, you might notice that the height after puberty might be changed, though a little bit. And ways to help support your height growth will be listed below. Keep scrolling to find them out now!

How to grow taller at 19?

To promote height increase at the age of 19, adopting the following ten methods can be effective as they contribute to overall physical health and proper growth. It’s important to note that a balanced diet plays a crucial role.

Consume more nutritious foods

To increase your height at the age of 19, it is crucial to consume an adequate amount of calories, vitamins, and minerals daily. Here are some key dietary considerations:

  • Protein: Protein is essential for body growth and development. Include rich sources of protein in your diet such as meat, fish, eggs, and beans.
  • Calcium: Calcium is important for healthy bone growth. Ensure you consume foods rich in calcium, such as milk, cheese, yogurt, soymilk, soybeans, grains, leafy vegetables, and fish.
  • Zinc: Zinc plays a vital role in supporting growth, particularly in males. Include foods like beans, nuts, whole grains, dairy products, oysters, and poultry to meet your zinc requirements.
  • Vitamin D: Vitamin D is necessary for calcium absorption in the body. Consume foods rich in vitamin D, including milk, dairy products, cheese, cereals, egg yolks, fatty fish like salmon, tuna, mackerel, and orange juice. Sun exposure also helps the body synthesize vitamin D effectively.
  • Vitamin K: Vitamin K helps regulate calcium excretion and maintain suitable calcium levels in the body. Increase your intake of green vegetables, cauliflower, broccoli, green tea, egg yolks, and dairy products.
  • Vitamin A: Vitamin A supports new cell production and aids bone growth. It also helps retain calcium in bones, contributing to height gain. Include sources of vitamin A such as meat, poultry, eggs, dairy products, fish oil, broccoli, kale, carrots, and lettuce in your diet.

Remember, while a balanced diet is important, it is also essential to maintain a healthy lifestyle, get sufficient sleep, exercise regularly, and practice good posture to maximize your growth potential.

Do exercises

Yes, exercise is a critical stimulant for bone growth and body development. But at this age, you should focus on those that support your legs and torso.

  • Leg stretching and lengthening exercises, such as jumping, jogging, cycling with a raised seat, sprinting, and using ankle weights, are helping to support your height growth.
  • Torso stretching exercises, such as cobra stretch, dry swimming, and toe touching, help reveal plenty of hidden height in your torso.

You can read more about the top 20 exercises for improving your height.

Keep yourself hydrated

Water is important in our life. It supports the body’s function to absorb more minerals and proteins into cells, thereby making cells work properly. But how much water should you drink daily? For generally healthy people, the daily four-to-six cup rule is fine. It is possible to increase if you have any health conditions or engage in intense training programs.


Getting enough sleep

Having sufficient and restful sleep every night is essential for ensuring proper growth. During deep sleep, the body engages in building and growth activities. Additionally, human growth hormones are produced, which play a vital role in supporting healthy growth. Aim for a regular sleep routine of 8 to 10 hours each night to maximize your potential for height increase.

Avoid growth inhibitors

Certain factors can act as inhibitors and potentially impact growth. While caffeine consumption itself may not be directly linked to height growth, it can affect sleep quality, which in turn may have a negative impact on height increase. Additionally, regular smoking has been associated with shorter stature compared to non-smokers.

Maintain a healthy weight

Being overweight can hinder height growth. While it’s important to have a nutritious and balanced diet to support healthy growth, it’s also crucial to ensure that your eating habits are not contributing to excess weight gain. Boys who are overweight generally tend to be shorter than those who maintain a healthy body weight.

Be cautious with weight training exercises

Some individuals claim that engaging in weight training exercises can stunt height growth, but not all exercises should be held responsible. The truth is that weight training can be safe and beneficial if done properly under professional supervision. At the age of 19, your muscles and skeletal system are typically strong enough for weightlifting. When performed correctly, weight training can help control weight, build a toned body, and enhance overall physical development.

Maintain good posture

Slouching and poor posture can make you appear shorter than you actually are. Consistently slouching can lead to the adaptation of improper spinal curves, resulting in neck and back pain. Pay attention to your posture while standing and sitting, and consider using aids like pillows to support and adjust your posture according to your needs.



Dress appropriately

Choosing the right outfits can create the illusion of a taller physique. For instance, wearing dresses that don’t break up your body’s proportions can make you appear taller. A great example is a supermini bodycon dress. Additionally, a plunging neckline and sleek heels can add allure and glamour.

Wearing high heels or using shoe inserts can also create the illusion of height. However, it’s important to ensure that they are comfortable and don’t cause any discomfort to your ankles and hips.

Opting for vertical stripes is an excellent choice for adding height to your appearance.

Color-blocked outfits are always a good option for making your body look taller and slimmer.

Styling your hair in a bun or high ponytail can also create the impression of height.

Consider trying height growth supplements.

Different brands offer unique formulas that claim to support bone growth and overall body development. At the age of 19, it’s important to choose supplements that can stimulate growth hormone production to support height growth. However, it is crucial to consult with your doctor before taking them to avoid any unexpected side effects.

To summarize,

Increasing your height at the age of 19 may seem impossible as growth plates typically stop functioning. While some individuals may continue to grow taller until the age of 20, there are no guarantees. Therefore, it is advisable to maintain a healthy lifestyle during your teenage years to maximize your growth potential.

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