Key takeaways:
Genetics is the main contributor to height, but nutrition can play a small role.
Some research indicates that certain foods can boost height, especially when an infant or child is malnourished and dealing with growth stunting.
Some key nutrients that benefit height include protein, zinc, and vitamin D.
Are you dreaming of reaching new heights and towering over others? Will an extra serving of veggies get you there? There are many foods full of beneficial nutrients that can support growth and development and keep you healthy overall. But beyond a certain age, eating certain foods won’t help you grow taller.
There is no research suggesting that eating certain foods can help you grow taller as an adult. A body of evidence suggests that nutrition may only affect your height in the first few years of childhood.
All nutrients have an important role to play when it comes to our bodies. But there are a few specific ones that may benefit our height as kids. A large study on children found a link between those who were taller than average and had a higher intake of certain nutrients, such as:
Protein
Carbohydrates
Fat
Vitamin A
Vitamin D
Vitamin E
Vitamin B12
Zinc
Thiamin
Riboflavin
Niacin
Calcium
Iron
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Here’s a closer look at three key nutrients that have been linked to influencing height in children.
Foods that contain protein are important for building and repairing bones, muscles, and skin. They are also important for building up enzymes and hormones while also providing vitamins.
Research does suggest a link between protein and children dealing with stunted growth. One review of children in Indonesia suggests that amino acids (the molecules that make up protein) tend to be lower in children who didn’t grow as tall as expected. According to another study done in the Netherlands, eating more animal protein at 1 year old was linked to a taller height through the age of 9.
Protein-rich foods include:
Meats like beef and poultry
Seafood
Eggs
Beans, peas, and lentils
Nuts and seeds
Soy products
Several studies have indicated that vitamin D deficiencies can negatively affect height in children because vitamin D supports bone growth. A 2022 study of children in Japan linked having a vitamin D deficiency to slightly slower growth per year. Similarly, another study found that higher vitamin D levels were linked to slight increases in height and protection against low bone mineral density.
There are very few foods that naturally contain vitamin D. But some of the highest vitamin D sources include:
Fatty fish such as trout, salmon, and tuna
Portabella and maitake mushrooms
Fortified milk or plant-based milk
Fortified, ready-to-eat cereals
Another essential nutrient that is crucial during the phases of growth in childhood is zinc. Some of the richest food sources of zinc include:
Oysters
Beef
Crab
Fortified breakfast cereals
Pumpkin seeds
Since oysters, crab, and pumpkin seeds may not be common household staples, zinc supplements are a good alternative. One study that looked at children under age 5 suggests that zinc supplements might improve growth in children 2 years and older.
There isn’t a specific food that can make you grow to NBA-caliber heights. But experts agree that diet and nutrition still play a role in ensuring you reach your full height potential.
“Stunted growth may occur when a child is considered malnourished,” Anja Grommons, RDN, a pediatric clinical dietitian, told GoodRx Health. “We typically see this play out in the form of poor weight gain or weight loss. But if malnutrition is not addressed, the child’s height and brain development can also suffer.”
While all nutrients are important, Grommons points out a few that should be prioritized during infancy for growth and development.
“Iron, vitamin D, and zinc are all essential nutrients for growth,” she states. “And their respective nutrient deficiencies can cause children to grow poorly and develop slowly,”
“For example, infants and children with long-term poor vitamin D intake may develop rickets,” adds Grommons. Rickets is a condition where bones become soft and misshapen. It can lead to bowed legs, less growth, and not reaching full height. Iron and zinc deficiencies can cause similar outcomes.
In order to meet those nutrient recommendations, Grommons suggests a balanced diet that includes foods from all the main food groups, including:
Fruits and vegetables
Lean protein
Whole grains
Healthy fats
Dairy
Nutrition plays an important role in supporting growth and development as children, but there isn’t a secret superfood that can add inches to your height — especially when you’ve already reached your adult years.
Height is considered a polygenic trait (meaning it comes from two or more genes) that is inherited from our biological parents. It’s estimated that 80% of the variation in height comes from genetics.
Other factors that have a smaller influence on height include:
Environment (such as exposure to toxic chemicals or a mother’s nutrition and smoking status during pregnancy)
Nutrition
Hormones
Social and economic factors (such as education, income, or community)
That being said, meeting your nutrition needs early in life sets you up for optimal growth.
You can eat food that is linked to greater height. But if you’re an adult and you’ve already reached your peak height, there isn’t a food that can make you grow any taller. On the bright side, eating nutrient-dense foods can support your general health and well-being. The CDC states that a healthy diet can help you live longer and lower your risk of chronic health problems. If you’re pregnant or planning to become pregnant, getting a variety of nutrients can also play a role in your child’s growth and overall health.
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