Diet and Nutrition for Height Increase

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As we have previously established with evidence, it is without doubt that a quality diet can increase your height, that is until you reach the age of growth maturity. Once you have stopped growing, certain nutrients can prevent shrinkage, however during your years of growth, knowing what foods to eat will certainly help you grow taller and reach your maximum potential height.

 

My aim here is to equip you with detailed and essential factual information that is proven to contribute to increasing human growth velocity.

 

The link between diet and height increase

A layman might question why diet should play an important role in our height. Despite the overwhelming evidence, unfortunately there are doubters. Let me firstly explain why the link exists.

Human Height is essentially two factors: 96% skeletal and 4% disc & cartilage

Our height is determined by our skeletal system and the discs between our spinal vertebrae, known as disc annulus. A small proportion also comes from the cartilage in our joints, although this is negligible, having no considerable impact. So it's important to consider how we can increase the size of these  factors. Let's start with our skeletal system.

Growth, bones and diet

Our bones change substantially from birth to adult, as illustrated. They begin as a soft cartilage material and gradually become hardened as they grow, turning strong, although more brittle and prone to injury. Just like anything that grows, the nutrients that feed our bones, fed through our blood stream are absolutely essential to maximising growth and ultimately making us grow taller.

The most important bones for height

  • Femur (upper leg)
  • Tibia / Fibula (lower legs)
  • Vertebrae (spine)

The above named bones are the most influential in determining our height. No other structural part of our body play a bigger role in determining our height than these bones (growth hormone is not structural). It is therefore important to ensure that these bones can grow to their full potential. Just like anything else that grows, providing the right nutrients is essential for this growth optimization. Lateral growth of these bones (that's length, not thickness), as we know, has a direct correlation with our height.

 

 

Nutrients that are essential for bone growth

What can we include in our diet to get the most out of lateral growth in our bones? Basically there are two categories of essential elements. 1. Amino Acids. 2. Vitamins and minerals.

Amino Acids

Also known as protein, which is a generic term for amino acids. They consist of many different types, each being good at different types of growth. The amino acids required for bone growth differ from those required for say muscle growth. The most important amino acids for bone growth are leucine and lycine.

Amino Acids for Bone Formation

How much do we need?

Recommended Leucine and Lysine intake (mg / kg of body weight)
  Infant Child Adult
Leucine 128 42 16
Lysine 97 44 12

The recommended intake varies depending on your age, see above.

 

Vitamins and minerals

We all know that these are important. But just like amino acids, some are most important than others when it comes to height. They supplement amino acids and together they provide a perfect cocktail to maximize growth of our bones. I've listed the most important below:

Type Found in foods
Vitamin A Liver oils, carrots, cheese, green leafy vegetables
Vitamin D Oily fish, eggs, milk, sunlight 
Calcium   Milk, cheese, bread, small oily fish
Phosphorus Soya beans, eggs, milk, fish, pulses, wheat bran
Magnesium  Milk, break, potatoes, vegetables
Copper Oysters, mussels, nuts, whole grains
Manganese Wholemeal bread, wheat germ, nuts

 

Rather than concentrating on in taking precise daily recommended amounts of the above, I suggest having a well balanced diet that includes all of the foods mentioned. Obviously some people suffer from food allergies, which means they have to exclude those particular foods, but there are always others to compensate for that.

Do not under estimate the power that diet and nutrition has on maximizing your height. Even if you have stopped growing, it will prevent shrinkage. Finally, remember to stay hydrated at all times. Your bodily functions will not operate as they should if you are dehydrated, meaning even a well balanced diet will not help to maintain height increase the way it should.

 

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Comments

Jason's picture
Very well explained. Parents should also take note because they can really influence their child's height massively.
ali khairat's picture
Great post, i totally agree because the foods we eat is the base of our bodies responsible of our look.
Yves's picture
So true, I think I should return to eating vegetables again!
Aha!'s picture
My tall kid's favorite foods are cheese, bread, peanut butter and milk. Interesting to see those cover all of the bases listed very well.

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