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Health Debunked: Can Eating Certain Foods Help You Grow Taller?

Lauren Armstrong, RDNKarla Robinson, MD
Written by Lauren Armstrong, RDN | Reviewed by Karla Robinson, MD
Published on October 23, 2023

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.

Two parents measure their daughter’s height at home.
xavierarnau/E+ via Getty Images

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. 

Can certain foods actually make 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.

Protein

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

Vitamin D

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

Zinc

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.

What do the experts say?

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 

So, what determines how tall you grow?

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. 

Should I try eating foods linked to greater height?

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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Why trust our experts?

Lauren Armstrong, RDN
Lauren Armstrong, RDN, is a registered dietitian and freelance writer who has work published on sites such as Greatist, LIVESTRONG.com, and CNBC.
Samvida Patel, MNSP, INHC
Samvida Patel, MNSP, INHC, is a health editor at GoodRx. She is a nutritionist and integrative nutrition health coach with over 8 years of experience in health communications.
Karla Robinson, MD
Reviewed by:
Karla Robinson, MD
Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

References

Braun, K., et al. (2016). Dietary intake of protein in early childhood is associated with growth trajectories between 1 and 9 years of age. The Journal of Nutrition

Centers for Disease Control and Prevention. (2021). Benefits of healthy eating

View All References (13)

Endrinikapoulos, A., et al. (2023). Study of the importance of protein needs for catch-up growth in Indonesian stunted children: A narrative review. SAGE Open Medicine

Haytowitz, D. B. (n.d.). Vitamin D in mushrooms. Beltsville Human Nutrition Research Center. 

Inzaghi, E., et al. (2022). The effects of nutrition on linear growth. Nutrients

Kim., K., et al. (2021). Nutritional adequacy and diet quality are associated with standardized height-for-age among U.S. children. Nutrients

Kuraoka, S., et al. (2022). Impaired height growth associated with vitamin D deficiency in young children from the Japan Environment and Children’s Study. Nutrients

Liu, E., et al. (2018). Effect of zinc supplementation on growth outcomes in children under 5 years of age. Nutrients

Liu, J. Z., et al. (2011). Genome-wide association study of height and body mass index in Australian twin families. Twin Research and Human Genetics

MedlinePlus. (2022). Is height determined by genetics? 

Mittal, M., et al. (2021). Short stature: Understanding the stature of ethnicity in height determination. Indian Journal of Endocrinology and Metabolism

MyPlate. (n.d.). Protein foods. U.S. Department of Agriculture. 

Office of Dietary Supplements. (2022). Zinc. National Institutes of Health. 

Roberts, J. L., et al. (2017). The impact of nutritional interventions beyond the first 2 years of ife on linear growth: A systematic review and meta-analysis. Advances in Nutrition

Xiao, P., et al. (2023). ​​Relationships for vitamin D with childhood height growth velocity and low bone mineral density risk. Frontiers in Nutrition.

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

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