In many cases, the reason could be a vitamin deficiency. While you cannot directly use vitamins to grow taller, they may play a major role in growth and development. They help make your bones stronger and healthy. However, this is only possible when you supply all the required nutrients to your body along with all the required vitamins. The body needs many vitamins like B1, B2, D, E, and C. Many studies have stated that eating only particular foods containing few vitamins may not contribute to a growth in height. Hence, a diet coupled with all the required beneficial nutrients will help you in multiple ways and may help support linear growth and maximize height. In this article, we have listed the vital vitamins and minerals your body needs and have discussed how they will affect your height. Including foods rich in these nutrients may promote your growth and development. More importantly, they can also contribute to your overall health and wellness. Continue reading to know more. Note: Please be informed that your body stops growing after a certain age, and adequate nutrition may only promote health from then on (and not contribute to your physical height in any way).
Vitamins To Grow Taller
1. Vitamin D
This is the most important vitamin that contributes in making the bones strong and long. When a person does not get vitamin D in the required dosage, his bones and teeth become weak. Apart from sunlight, which is the major source of vitamin D, you can also increase your intake by including vitamin D-rich foods in your diet such as vitamin D-fortified milk and mushrooms – This will certainly enable you to achieve the height you are destined to reach genetically. Vitamin D may also contribute to achieving optimal height by helping the body effectively absorb phosphorus and calcium which are important for the growth of the bones (1).
2. Vitamin B1
This vitamin can help support achieving optimal height indirectly as it plays a vital role in supporting growth and development. It also helps in regularizing the digestion process. Vitamin B1 contributes to maintaining a healthy heart and nervous system (2), (3). While these may not directly contribute to height, they may support one’s physical well-being, which may help in this regard. Some common sources of vitamin B1 are rice, peanuts, pork, and soybeans (4). [ Read: Best Multivitamins For Women – Top Brands ]
3. Vitamin B2 (Riboflavin)
Riboflavin is also known as vitamin B2. It is a crucial vitamin that helps in increasing height. It supports the growth of bones, skin, hair, and nails (5). Foods rich in riboflavin include eggs, fish, milk, and green leafy vegetables (6). [ Read: Vegetables That Help You Grow Taller ]
4. Vitamin C (Ascorbic Acid)
This vitamin is also known as ascorbic acid which contributes to strengthening the bones and teeth and promoting their growth (7). It is a rich antioxidant that helps boost immunity and prevents illness (8). Rich sources of this vitamin are tomatoes, potatoes, citrus fruits, and berries (9). While the above-mentioned vitamins support optimal growth, supplements alone may not ensure optimal growth. It is also important to include essential minerals (calcium, phosphorus) and a healthy balance of macronutrients (carbohydrates, fats, and proteins) in your diet to ensure optimum growth, which is key to attaining your genetic height potential.
5. Calcium
Calcium is one of the most important minerals required by the body to enhance and optimize bone growth (10). A regular intake of calcium can support the longevity and strength of your bones. The major sources of calcium are milk and other dairy products (11). It can also be obtained from other food sources such as collards, spinach, fortified soy products and turnip greens. Along with calcium, phosphorus too helps in promoting the growth of bones (12).
Age-wise Guidelines for Calcium Intake:
1 to 3 years: 500 mg calcium 4 to 8 years: 800 mg calcium 9 to 18 years: 1300 mg calcium 19 to 50 years and above: 1000 to 1200 mg calcium
Some of the richest sources of phosphorous include fish, peanuts, and meat. Can zinc make you taller? Yes. Zinc supplementation was found to increase height in school children without any adverse reactions (13). Does milk make you taller at 18? The height of a person depends not only on nutrition alone. Several other factors, like growth hormones and genetics, play a role. Milk only supplies the nutrients your body lacks, like calcium and vitamins A and D, which help in bone development. Vitamin K and magnesium are also essential vitamins and minerals (respectively) for building healthy bones and supporting optimal linear growth. [ Read: Tips To Grow 6 Inches Taller ] Was this article helpful? Please share your feedback in the comments section below.
