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How to Help Your Child Grow Taller

Medically reviewed by Jobelle Ann Dela Cruz Bigalbal, MD · General Practitioner

Written by Kathy Kenny Ylaya Ngo · Updated Aug 20, 2020

How to Help Your Child Grow Taller

As parents, we want to make sure that our kids get the best in everything and this includes physical attributes. In today’s world, a lot of kids actually end up being taller than their parents but there are still a few who end up a bit shorter than their peers. This becomes a cause for concern for a lot of parents.

Though a child’s height is mostly determined by the genetics of their parents, science has found a way to help a child to gain height through food, supplements, and even exercise. 

How to Help Your Child to Gain Height 

There are three ways that parents can help their child to gain height. They can do it with exercise, food, or medication prescribed by doctors. 

Ideally, parents should start helping their kids to gain height during their first growth spurt at age 5 to 8 years old to be followed at the onset of puberty. Kids tend to get taller at a pretty steady pace, growing about 2.5 inches (6 to 7 centimeters) each year. 

For girls, this is mostly between the age of 10 and 14 years old while for boys, it will be between 12 and 16 years of age. Note that girls normally stop growing once they hit 15 years of age and boys reach their full growth potential at the age of 16.  

How to Gain Height through Adequate Rest 

Sleep is very important to gain height. Kids who lack sleep may suffer from shortness of height because their bodies are not getting enough time to heal and grow. When kids lack sleep, everything suffers including their health

  • Newborns up to 3 months – need 14 to 17 hours of sleep 
  • Infants aged 3 to 11 months old – need 12 to 17 hours of sleep 
  • Toddlers aged 1 to 2 years old – normally require 11 to 14 hours of sleep each day 
  • School-age children from 3 to 5 years old – will require 10 to 13 hours each day
  • As kids grow older, they require fewer hours of sleep. 
  • 6 to 13 years of age – need 11 hours of sleep
  • Teenagers aged 14 to 17 years – need 8 to 10 hours of sleep 
  • Adults aged 18 to 64 years –  require 7 to 9 hours. 
  • How to Gain Height through Exercise 

    Stretching exercises are a good way to help kids to gain height. Stretching elongates the spine and it can help improve blood circulation. 

    Ask your child to stand against a wall while tipping on their toes. This will stretch the muscles in his leg while he reaches simultaneously. You can also have him sit on the floor, spread his legs, and then have him reach the toes of his legs with his arms to really stretch the spine. 

    Yoga is also said to help kids gain height. Have your child lie down flat on the back after proper stretching with their legs shoulder-width apart. Ask them to bend their knees so they touch the buttocks and bend elbows so that fingers touch the shoulder. 

    Have them breathe in and push up the body to create a ‘U’ position and hold for as long as possible. Release the position, breathing out, and rest for a few seconds before repeating the pose. This will help to stretch all parts of their body.

    You can make exercising more fun by having them hang from a bar. This is the best way to get the spine stretched as well as the arms. Since most kids find this enjoyable, they won’t even realize that they are exercising to gain height. 

    Another thing that you can do as a parent is to encourage your kid to have good posture. Most kids nowadays slouch which affects their spine. Good posture will make them seem taller because their spine is upright. It can also have positive effects on their socio-emotional wellbeing, such as boosting their self-confidence. 

    How to Gain Height through Food 

    Feed your children with a lot of protein. Protein is very important since it optimizes the height, especially during growth spurts. 

    A balanced diet is very important and has to include everything in moderation. Simple carbohydrates like pastries and pizza should be avoided as much as possible as this might hinder a child’s ability to grow.

    Eggs, milk, soybean, red meat, lean meat, beans, leafy vegetables, nuts, seeds, grains, mineral-rich fruits such as papaya, pineapple, and kiwi are some of the best foods that you can give to your kid to help them to gain height.

    Kids also need an adequate intake of vitamins and minerals. This can be found through spinach, mangoes, and carrots. They should avoid sugar, trans fat, and saturated fats. 

    How to Gain Height through Medicine 

    Regular checkups and a good diet with your kid’s pediatrician can help ensure that your kids gain height. Stunted growth that is detected early can be immediately given treatment. 

    Growth hormone therapy is also another option available to help kids to grow taller. This helps to boost a kid’s height since this is a peptide hormone that is secreted by the pituitary gland that stimulates growth and cell reproduction. However, this will be dependent on your pediatrician.

    Your kid may not be as tall as their peers but there are ways that you can help them achieve their fullest growth potential. With the right combination of right sleep, balanced diet, exercise, vitamins, and good posture, children can better reach their full growth potential.


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Jobelle Ann Dela Cruz Bigalbal, MD

    General Practitioner

    Written by Kathy Kenny Ylaya Ngo · Updated Aug 20, 2020

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