The Science of Growing Taller: How Stretching Can Increase Your Height at 14

The age of fourteen is a significant milestone in a child’s journey towards responsible adulthood and overall well-being. During this period, children undergo various exciting experiences and face challenges as they navigate through adolescence.

Although most 14-year-olds have already gone through puberty, not all of them will achieve their desired height. While genetics strongly influence height, there are external factors that can also contribute to it. Therefore, it is worth exploring strategies that may potentially support height growth by the age of 14.

Establish a routine

Establishing routines has multiple advantages, not only for facilitating smooth daily functioning within the family but also for nurturing vital skills in young teenagers. Routines offer a sense of security and predictability, enabling teenagers to learn from shared experiences on a daily basis. Moreover, exposure to changes in routines, whether anticipated or unexpected, can help them cultivate adaptability and flexibility in dealing with new situations.

Although 14-year-olds may require more independence and flexibility in their routines, having a structured and predictable routine can still promote healthy habits and provide a stable foundation. It is beneficial to incorporate activities such as morning physical exercise, attending school, engaging in physical activities or hobbies upon returning home, and ensuring a minimum of eight hours of restful sleep, alongside maintaining a balanced and nutritious diet. These components can significantly contribute to their overall well-being and growth during this crucial stage of adolescence.

Have proper nutrition

Ensuring your children eat healthily is crucial to maintain their overall health and also determine their height.


  • A meal should be rich in proteins to support height and growth because protein involves the building blocks needed for development in the body. Eggs, lean meats, nut butter, quinoa, tofu, beans, unsalted nuts, low-fat milk, and dairy products are delicious high protein foods.
  • A diet rich in zinc, phosphorus, manganese, and selenium aids growth effectively. Start adding dark meat poultry, legumes, and dark, leafy green vegetables to your diet today.
  • Fish, mushrooms, orange juice, green vegetables, low-fat milk, and dairy products are foods fortified with calcium and vitamin D. They are important to make your arms and legs lengthen at this age.
  • Healthy fats in olives, seeds, nuts, avocadoes, fatty fish, and vegetable and plant oils are the highest source of concentrated calories. By focusing on these healthy fats, you are guaranteed to stand tall.

Do not skip the meal

All nutrition experts concur that breakfast is the most important meal of the day. While skipping breakfast might appear to save time, it can have negative consequences in the long run, including weight gain, fatigue, lack of concentration, and nutrient deficiencies. Maintaining a healthy breakfast is crucial for enhancing metabolism and promoting proper nutrient absorption. This can be particularly beneficial for young teenagers in their journey towards achieving optimal height growth.

Limit excess sugar intake

While excess sugar can enhance the taste of certain foods, it lacks essential nutrients and adds unnecessary calories to the diet. Baked goods, sodas, and store-bought sweets are common sources of excessive sugar consumption.

During adolescence, young teenagers require an increased intake of nutrients to support their growth. However, they often gravitate towards processed foods, fast food, and sugary treats. To satisfy mid-day hunger and promote better nutrition, it is advisable to choose healthier snack options. Homemade trail mix, dried fruit without added sugar, carrot sticks, and hummus are examples of nutritious snacks that can provide the necessary sustenance without the detrimental effects of excessive sugar intake.

Stay hydrated

It is advisable to prioritize water, homemade fruit-infused water, 100% fruit juices, or sparkling water over soda or sports drinks. While sweetened beverages can be enjoyed occasionally, water is essential for proper hydration. Including water-rich foods in the diet, such as watermelon, cucumber, cantaloupe, lemon, and coconut water, can also contribute to overall hydration.

Young teenagers should aim to consume approximately 64-96 ounces of water per day (1.7 to 3.3 liters), depending on their age, weight, and sex. It is worth noting that young teen boys may require more water than girls [1]. Additionally, those who participate in exercises and sports should strive to drink about 2 cups of water every 15 minutes during intense workouts.

[1] Note: Please consult with a healthcare professional for personalized recommendations regarding water intake based on individual needs and circumstances.

Get restful sleep

This is the most necessary method to follow. Teenagers need at least 8-10 hours of sleep to aid their healthy growth. While they sleep, growth hormones circulate and stimulate healthy development patterns. Otherwise, poor sleep habits lead to a slow release of growth hormones. Also, they might cause poor performance in school, decreased ability for the body to prevent injuries or accidents.

Overall, having adequate sleep and rest not only gives a boost to height, but also helps the body to restore, repair, and prepare the energy for the next day.


Do exercises and yoga

At the age of 14, sports and games play a significant role in promoting physical activity. Engaging in exercise not only helps young teens stay fit and agile but also contributes to overall health and well-being. Exercise helps to develop a strong foundation of physical fitness, stretch limbs and body, tone muscles, and improve strength, stamina, and endurance.

There are various exercises that young teens can participate in to naturally and effectively enhance their height. Skipping rope is a popular and enjoyable activity known to stimulate height growth in children and teenagers. Additionally, activities like basketball, swimming, biking, and hanging on a bar can also be effective in promoting height gain.

Physical exercise is not the only option, however. Young teens can also energize their bodies by practicing yoga, an ancient form of exercise with numerous health benefits. Yoga involves breathing exercises that promote calmness, focus, patience, agility, and composure. By enhancing the functioning of hormones in the body, yoga can contribute to effective height gain.

In summary, it is important for young teens to engage in regular exercise and incorporate yoga into their routine to maintain good health, promote physical fitness, and increase their chances of natural height growth. These activities not only improve physical well-being but also contribute to mental and emotional resilience, leading to a happier and healthier life.

Spend time in sunlight

Sunlight is a rich source of vitamin D, a necessary nutrient to boost height. This vitamin also supports your body to absorb more calcium and enhance the bones.

Being outside for a short amount of time between 11 am and 3 pm will help your body obtain enough vitamin D. People with pale skin need to aim for about 10-15 minutes in the sun every day while those with dark skin should spend a little longer. During this time, make sure a third of your skin surface is exposed to the sun, especially your forearms, hands, and legs.

Have a proper posture

Slouching and constantly hanging your head over time does not contribute to becoming taller. It can be challenging for teenagers to maintain a perfect posture at all times. However, practicing good posture can strengthen the spine and create the illusion of appearing taller.

To maintain a proper posture, it is important to keep the neck and head aligned straight, lift the chest, and pull the shoulders back. Regular stretching exercises can also be beneficial.

By consciously practicing good posture and incorporating stretching into your routine, you can improve your overall posture, strengthen your spine, and present yourself in a way that creates the impression of height.


Take dietary supplements

The basic idea behind supplements for growth and development is to supply nutrients like calcium, protein, vitamins that are necessary to boost height and support the natural growth rate. But remember that not all claims made by the supplements are not true, and you need to research carefully before buying. The best thing is to search for reputable brands on the market to ensure you get legit products.

By performing all the methods mentioned above, you have given your body the chance to grow taller and stay healthy at the age 14. Keep in mind that healthy habits today might mean a taller and healthier you tomorrow.

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