How To Grow Taller After Puberty?

Is it possible to increase height after puberty?

Many individuals may be curious about the potential for height increase after reaching adulthood. It is important to note that once the growth plates in the long bones have fused, typically around the age of 18, further natural height growth becomes highly unlikely.

Are there any solutions?

While the closure of growth plates limits the possibility of increasing height, some sources suggest that specific exercises and proper nutrition may have a positive impact on height, even in adulthood. This article explores the topic further to determine whether external methods can genuinely aid in height increase.

Maintain good posture

Maintaining good posture is essential for overall well-being and physical appearance. Here are some key points to consider:

  • Alignment: Stand or sit upright, keeping your spine straight and aligned. Avoid slouching or rounding your shoulders forward.
  • Head Position: Keep your head in a neutral position, aligned with your spine. Avoid excessive tilting or forward jutting of the head.
  • Shoulders: Roll your shoulders back and down, allowing them to rest naturally without hunching or rounding forward.
  • Chest: Lift your chest slightly and avoid collapsing or caving inwards. This helps open up the chest and allows for proper breathing.
  • Core Engagement: Engage your core muscles by gently drawing your belly button towards your spine. This helps stabilize your torso and supports good posture.
  • Hips: Align your hips with your spine and avoid excessive tilting forward or backward. Maintain a balanced and neutral position.
  • Feet and Legs: Keep your feet planted firmly on the ground, shoulder-width apart. Distribute your weight evenly on both feet. Avoid locking your knees and maintain a slight bend in them.
  • Ergonomics: Ensure that your workspace, such as your desk and chair, is ergonomically designed to promote good posture. Adjust the height and positioning of your equipment to support proper alignment.


To maintain good sitting posture, you should follow these tips:

  • Keep your feet flat on the floor while sitting
  • Adjust the height of the chair so your thighs stay parallel to the floor
  • Not cross your legs
  • Support your back using a small pillow
  • Let your shoulder rest comfortably

Take proper nutrition

Our intervertebral discs are composed of collagen fibers, which are formed by amino acids and protein. So, if you want your spine to grow, you need to add a variety and sufficient amount of protein into your diet. A well-balanced diet should include vitamin D, calcium, magnesium, phosphorus, and iodine, which are vital for proper growth. Here are the following food items for your diet, including egg yolk, carrots, tuna, salmon, beef, liver, chicken, green leafy vegetables, almonds, peanuts, potatoes, beans, and fruits.

You can check my top 13 foods that make you grow taller to know more.

The importance of calcium in the overall growth of the human body cannot be ignored as well. It is necessary for the development and maintenance of strong bones and cartilages. Hence, it is advisable to drink milk and consume dairy products to get enough of your calcium requirements.

Hydrate your body

Hydrating your body is crucial for overall health and well-being. Here are some key points to keep in mind:

Water Intake: Drink an adequate amount of water throughout the day. The recommended daily intake varies depending on factors such as age, activity level, and climate. Generally, aiming for about 8 glasses (8 ounces each) of water is a good guideline.

Stay Ahead of Thirst: Don’t wait until you feel thirsty to drink water. Thirst is a sign that your body is already partially dehydrated. Sip water regularly throughout the day to maintain proper hydration.

Monitor Urine Color: Pay attention to the color of your urine as an indicator of hydration. Clear to pale yellow urine generally indicates good hydration, while dark yellow or amber-colored urine may suggest dehydration.

Hydrating Foods: Incorporate hydrating foods into your diet, such as fruits (e.g., watermelon, oranges, strawberries) and vegetables (e.g., cucumbers, tomatoes, lettuce), which have high water content. These can contribute to your overall hydration levels.

Limit Dehydrating Beverages: Minimize the consumption of beverages that can dehydrate you, such as sugary drinks, excessive caffeine, and alcohol. These can have a diuretic effect and increase fluid loss from the body.

Hydration during Exercise: Drink water before, during, and after physical activity to replenish fluids lost through sweat. The amount of water needed can vary depending on the intensity and duration of the exercise.

Environment and Climate: Adjust your water intake based on environmental factors. Hot weather, high altitude, and dry climates can increase fluid loss, so it’s important to drink more water in such conditions.

Get adequate sleep

If children grow most while they sleep, adults need a sufficient amount of sleep for better and healthy growth. Our body releases human growth hormone when we sleep, which is vital for thickening and lengthening our bones. Besides, the sleeping position is necessary for proper growth. The best posture is lying on your back while raising your knees slightly by placing a pillow under them. This position helps strengthen the spine while stretching the discs on your back.


Do exercises

Exercise is vital to gaining good height because growth is stimulated when our body is being exercised and stretched. Exercising also triggers growth hormone production as well as improves posture.

Spot high jump

  • Stand straight with your relaxed shoulders, hands on your side, and feet together.
  • Bend your knees and elbows a bit and use the force of your arms and legs to push your body up.
  • Jump as high as you possibly could, and at the same time, keep your body straight.
  • Land on your feet and bend your knees a bit to prevent any injury to your feet.
  • Do 2-3 sets of 5 jumps daily.

Bar hanging

  • Jump to catch a bar, hold it, and hang.
  • Maintain the pose for a couple of seconds.
  • Release the bar, count to 10, and then repeat.
  • Perform 15 times.

Rope jumping

  • Stand straight with your relaxed shoulders and feet together.
  • Hold a rope and swing it by rotating your wrists.
  • Jump the rope to prevent falling.
  • Perform 30-50 times.


  • Stand straight with your relaxed shoulders and feet together.
  • Squat, sit down, and touch the floor with your hand.
  • Press the floor, raise your hands above your head and push your body up in the air.
  • Land on your feet and bend your knees to perform a full squat.
  • Repeat 10 times.

Strengthen the core muscles

The core muscles are the muscles along the spinal column and in the abdomen, which are necessary to support the spine. If these muscles are too weak, the spine is not supported well and might get compressed, thereby leading to slouching.

How to strengthen these muscles? Let’s try these exercises below:

  • Superman: Lie on your stomach and start stretching your arms, legs, and head off the floor. Hold for 5 seconds.
  • Plank: Keep your abdominal muscles engaged and maintain this position at the top of a push-up.
  • Abdominal crunch: Lie on your back with your knees bent and feet on the floor. Then raise your head and shoulders using the core muscles.

Expose yourself to sunlight

Our body needs vitamin D to absorb calcium which supports our bones to grow strong and healthy. And sunlight is a great source of vitamin D. Exposing yourself to sunlight is great to receive the required dose of this nutrient. Sunbathing, especially in the morning or late afternoon, can be helpful because the ultraviolet radiation is at its lowest during this time.


Avoid alcohol and cigarettes

Reveling in smoking and drinking restrains your primary growth for sure.

Heavy and constant alcohol use has been linked to low bone mass, decreased bone formation, an increased chance of fractures, and delayed fracture healing. Alcohol also prevents hormone production which is vital to absorb calcium.

Some studies have revealed a direct relationship between smoking and decreased bone density. Smoking might damage bones, speed up the risk of fractures, and decrease the healing process after a fracture.

Make the most of the fashion

Yes, platform shoes and heels will give your physique a boost. Also, changing up your clothing can give you the image of a longer torso and longer legs. Here are the following fashion tricks you should try:

  • Fitted, tailored clothing
  • High-waisted skirts or pants
  • Shorter skirts or shorts
  • Ankle boots instead of tall boots
  • Wearing one color

In sum, your height is nearly set when you reach age 18. If you follow a balanced diet, stay active, and get enough sleep during puberty, you can ensure healthy and optimal height growth. But if you are way past your puberty, you just make yourself look taller and healthier with the tips mentioned above.

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