How Can You Get Taller as a Teenager? Tips to Exceed Height Expectations

Transformations and getting taller are a natural part of maturing as a teenager. It can feel frustrating, however, when friends or family members seem to get taller while you or your teen seem to be a “late bloomer”. How can you get taller as a teenager?

Encouraging your body to grow taller as a teenager includes following a healthy diet with lots of protein, vitamin D, calcium, iron, and healthy fats, as well as adequate sleep, regular physical activity, staying hydrated, eating less sugar, and practicing good posture.

It is crucial that adolescents learn to manage healthy dietary patterns during their teen years. Getting taller as a teen depends on many things like genes that you have little control over. Teenagers can take action today to encourage growth spurts and promote greater growth patterns.

I was on track to be 5’1” and now I’m 5’6”. It’s possible to exceed expectations! Read on for tips on how you or your teen can “stand tall” through proper nutrition, physical fitness, and other tips from a dietitian.

Growing Taller as a Teenager

The majority of what determines height comes from our genes, but even if there are no tall people in your family you still have a chance to be tall! This is true especially if you take care of yourself and follow healthy habits that encourage growth spurts.

What is Going On During a Growth Spurt?

A growth spurt generally refers to a time of growth that is happening at an accelerated rate. From infancy to young adulthood, it can be normal to experience a more rapid pace of growth. During this time of growth, many changes happen to a teenager’s body.

Hormones

During this period of growth, teenage bodies may experience imbalanced levels of growth hormones, testosterone, estrogen, progesterone, and others. Teens are likely to experience resulting height growth and weight gain at levels that seem intense compared to their childhood years. Teens need to take good care of themselves to encourage this growth.

Can You Trigger a Growth Spurt as a Teenager?

While teens can certainly promote a healthy growth trajectory, there’s no way to control height growth alone. The best way to encourage healthy height growth as a teen is to eat balanced meals, get enough sleep, and engage in regular physical activity.

Is There a Way to Predict Height for Teenagers?

Each teen is unique and will experience growth in their own way. There’s not a specific formula or equation for predicting exactly how tall a teen will grow. The WHO and CDC growth charts try to predict regular growth spurts and overall growth trends, but this is just an estimation and all children and teens grow at different rates and paces.

It’s hard to predict what growth trends your teen will experience. Teenage girls often hit growth spurts before boys and some adolescents stop growing early. Some teens will not experience height growth until later in their adolescence or not even until young adulthood.

Can a Growth Chart Tell My Teen if They are Getting Taller?

A dietitian and doctor will generally take regular measurements and interpret a teen’s height growth as part of their overall health status. This is typically part of the intake process for most health professionals.

A growth chart is useful for tracking when a teen is growing and how tall they are getting each year. Growth charts are useful and interesting to track trends over time, starting right at birth and on to adulthood.

When I was a pre-teen I remember asking my doctor if she could predict my height as an adult. The estimation based on my growth trends so far was 5 foot 1 inch. Remember, it’s just an educated guess. Today I’m 5 foot 6 inches tall and taller than the rest of my sisters!

It’s important to note that just like other measurements, height growth on its own is not intended to serve as an indicator of health. Doctors, dietitians, and other health care staff are specifically trained to take accurate height measurements and interpret them to deliver health guidance. If you have concerns about height, be sure to voice them at your teen’s next appointment.

Tips for Getting Taller Than Expected for Growing Teens

Are you eating your vegetables, thinking tall thoughts, staying physically active, and wanting to be as tall as possible as a teenager? Here’s the real tips for what you can do to make sure you really reach your top potential in height.

Are There Specific Foods that Help Teenagers Get Taller?

A well-balanced diet that accounts for a teen’s individual needs is the best course of action. To accomplish a healthy eating pattern, focusing on the following foods and nutrients may be helpful:

1. Protein from Plants or Lean Meats

Protein includes the building blocks necessary for growth in the body. The growth and development of muscle, organs, bone, and other tissue depend on nourishing sources of protein in the diet.

Many teens think they need to go overboard on protein. In most cases, teens need about half a gram of protein per pound of body weight. That’s equal to 75 grams of protein per day for a teen weighing 150 pounds. Dietitians can help you do the math and figure out the optimal amount of protein for you or your teen. Especially for athletes, knowing the proper amount of protein to eat can help with optimal performance from day to day.

What to Eat: eggs, low-fat milk and dairy products, lean meats (i.e. poultry, fish), unsalted nuts, nut butters, beans, quinoa, tofu

See also:

Dietitian Recommended Protein and Energy Bars for Teens

2. Foods for Bone Health

Foods fortified with vitamin D and calcium (or natural sources) are crucial to achieving adequate bone growth in the teen years. These two nutrients work in tandem to help arms and legs lengthen during adolescence.

What to Eat: low-fat milk and fortified dairy, fish, mushrooms, green vegetables (i.e. spinach, broccoli), orange juice

3. Healthy Fats for Functioning

Healthy fats are the highest source of concentrated calories, offering nine calories per gram while protein and carbohydrates offer only four calories per gram each. Fats are not bad, in fact, they are needed for healthy growth during the teenage years. Brain development and body functions depend on fat for assistance with normal processes. Focus on healthy fats and you’ll be sure to stand tall.

What to Eat: olives, vegetable and plant oils (i.e. sunflower oil, safflower oil, canola oil), nuts, seeds, fatty fish (i.e. wild-caught salmon, tuna), avocados

4. Minerals, Especially during Menstruation

Iron is one of the most important minerals during periods of growth. Blood expands during adolescence for both boys and girls. Additionally, when teenage girls begin menstruating (start their period) they experience more loss of iron.

Other important minerals for functioning include magnesium, phosphorus, and selenium. Generally teens get adequate amounts of these minerals through a well-balanced diet. Iron and calcium are the main minerals of concern during the teen years, but a dietitian and qualified health care team can alert you to individual vitamins and minerals that may be of concern for your teen specifically.

What to Eat: dark, leafy green vegetables (i.e. spinach, broccoli, kale), dark meat poultry (i.e. chicken,turkey), legumes (i.e. beans)

5. Vitamins for Energy

B-vitamins are extra important for helping the body produce energy. Converting food to usable energy is a big job for the body, and B-vitamins play a vital role. Luckily, vitamins in the B family are found in plenty of foods, making it easy for teens to eat nutritiously during a time when growth matters most.

What to Eat: whole grains, dairy products, nutritional yeast and cereal (fortified sources), leafy greens, legumes (i.e. beans), seafood (i.e. tuna, salmon), poultry (i.e. chicken, turkey), lean meat (i.e. lean cuts of pork or beef), fruits and vegetables

Healthy Ways for Teens to Get Taller

How did I exceed my teenage height expectations and how can you do the same? “Stand tall” with these helpful tips for eating and staying healthy.

Don’t Skip Eating Meals

Teens who eat breakfast show better performance in school and on tests, and are less likely to be tardy. Skipping meals may seem to save time, but in the long run it can create weight gain, loss of concentration, fatigue, irritability, and even nutrient deficiencies. Plus, meals are a great time to talk as a family and create bonds and connections.

Limit Added Sugar Intake

Added sugars may improve the taste of some foods, but they aren’t worth the lack of nutrients. While increasing calories and often accompanied by added fats, added sugars elevate the calorie count without increasing the levels of nutrients such as fiber or vitamins. Often, naturally sweet foods like bananas can satisfy a craving without the need for added sugars.

Sodas, baked goods, and store-bought sweets are common culprits. Try making treats at home with maple syrup, honey, or another natural sweetener for fun! Learn some new skills with your friends while encouraging your body to grow a couple inches taller.

Be sure to check out:

Sleep Hygiene

Teens need at least eight to ten hours of sleep per night to support healthy growth. While teenagers sleep, growth hormone circulates and helps to encourage healthy development patterns. Studies show that poor sleep habits result in delayed release of growth hormone, meaning you grow taller while you sleep well.

Lost or poor sleep can also cause accidents, poor performance in school, and decreased ability for the body to fight off illness, injuries, or infections. Adolescence is a time when the body needs proper sleep habits in order to restore, repair, and prepare energy for each day.

Need More Nutrients than Ever

The most recent national guidelines for nutrition report that “diet quality worsens through childhood and into adolescence and intake patterns drift further from recommendations”. Teenagers are known for trending toward fast food, processed food, and added sugar sweets. Even though their bodies are thought to “bounce back” more quickly, data shows that poor diet habits in teen years don’t just disappear — they cause increased risk for chronic diseases later in life. It’s easier to make healthy changes to your diet in the teen years than in the adult years.

During puberty, nutrient requirements are at one of the highest points compared to other stages of the life span. It is important that the foods teens are eating are fueling them and helping them to grow.

Have Healthy Snacks on Hand

Nutrient-poor drinks and snacks can add excessive calories, even when meals tend to stay within recommended levels. Planning healthy snacks such as no sugar added dried fruit, homemade trail mix, or carrot stick and hummus can be a great way to satisfy mid-day hunger. Small changes can help teens grow taller and stay at a healthy weight while developing during adolescence.

Plan for a Healthy Eating Pattern

A hyper-focus on nutrients can create a limited intake of food. Instead, encourage teens to intake a variety of vitamin and mineral rich foods. Whole grains, fruits, vegetables, and legumes make delicious and nutritious additions to almost any meal.

Try encouraging teens to make at least half their plate fruits and vegetables. Here are some examples of high nutrient picks:

Dark green vegetables

Red fruits and vegetables
Orange fruits and vegetables
Whole fruits and vegetables

Small Amounts of Movement that Add Up

Incorporating short activities into your day can add up! Walking or biking instead of driving can improve muscle growth and bone development. Engaging in a sport you love can create balance in the body.

Even just chasing your dog around the house can burn calories and engage your muscles. Getting taller is a result of the body moving and growing. This makes it extra important to move each day — not just for weight loss (or weight management) but for height gains. Be as active as you can reasonably be.

Fun and unconventional activities for teens include:

Jump rope

Hula hoop
Roller skating
Frisbee

Obstacle courses
Scavenger hunts
Rock climbing

Flag football
Golf
Swimming

Walking the dog
Hiking
Badminton

Stay Hydrated

Instead of sodium or sugar-rich beverages like soda or sports drinks, opt for water, sparkling water, or homemade fruit infusions. It’s okay to have sweet drinks every once in a while, but water is the gold standard of hydration. 100% fruit juices are also a good option.

Other sources of hydration include water-rich foods, such as:

Cucumber

Lemon
Watermelon
Cantaloupe

Coconut water (no added sugar)

During sports and exercise especially, keep an eye on how much fluid you (or your teen) are drinking. As a general rule, teens should replenish fluids at about two cups per 15 minutes of intense exercise. A dietitian can help to formulate a plan for teens that accounts for and replenishes water lost during physical activity or illness.

TV Time Won’t Help Teens Get Taller

Screen time can increase the amount of negative media influence on teenagers and distort their view of healthy habits. Teens should aim to be active for at least 60 minutes or more most days of the week. Reducing time spent on devices is a great way to accomplish this.

Prioritize Healthy Habits

Teens tend to be busy. However, ingraining healthy habits in youth sets adolescents up for a healthier adult life. Healthy lifestyles are achievable with an encouraging support system, no matter what your schedule looks like.

Fast foods and unhealthy choices rope teens in with their convenience factor. What most teens don’t know is that healthy, quick recipes are more nutritious and may even take less time (and money!) than waiting in the drive-thru line. For example, overnight oats have high levels of fiber and protein that can promote height growth — and most recipes take less than five or ten minutes to mix and prepare, and can be easy to take on-the-go when needed!

Practice Good Posture

Of course if you slouch and hang your head, you won’t seem taller to anyone. It can be hard for teenagers to stand up tall and hold your head high, but practicing good posture can lengthen your spine and help you seem especially tall.

Keep your shoulders back, chest up, and neck and head tall.

And don’t forget to stretch regularly!

10 Steps to Measure Height for Teenagers

Did you know you shrink during the day? Your spine slowly shrinks a small amount as you stand, run, jump, and move throughout the day. You are tallest first thing in the morning after you wake up.

To correctly track height trends, taking proper measurements is key. Here are 10 steps to help simplify the process:

Remove shoes, bulky clothing, or any other articles that may impact the measurement.
Remove hair ornaments or unbraid hair and flatten hair (if possible) if it interferes with the measurement.

Take the measurement of height on a flooring surface that is not carpeted. Make sure the measurement is also taken against a flat surface or wall with no molding.
Have the teen stand with feet flat, together, and heels against the wall. Legs should be straight, with arms at the sides and level shoulders.
The teen should look straight ahead, with the line of sight being parallel to the floor.

While the teen stands with head, shoulders, buttocks, and heels against the surface/wall, take their measurement (see image below). It is important to note that depending on body shape, all points may not touch the wall as indicated in the image below.
Use the flat headpiece on measurement equipment or other flat device to form a right angle with the wall. Lower the headpiece until it touches the crown of the head firmly.
The measurer’s eyes should be at the same level as the headpiece.

Indicate with a light marking utensil where the bottom of the headpiece meets the wall. Use a metal tape measure to then mark where the base of the floor meets the marked measurement. This indicates the teen’s height measurement.
An accurate measurement is recorded to the nearest 1/8th inch (0.1 centimeter).

Image courtesy of the Centers for Disease Control and Prevention

The Bottom Line

Getting taller as a teen depends on many things like genes that you have little control over. However, healthy habits, proper nutrition, and regular exercise are actions you or your teenager can take today to promote growth during adolescence. Healthy habits today may mean a taller and healthier teen tomorrow — and improved well being into adulthood.

References

Centers for Disease Control and Prevention. Measuring Children’s Height and Weight Accurately At Home. Cdc.gov/healthyweight. Accessed April 5, 2021.

John Hopkins Medicine. Healthy Eating During Adolescence. Hopkinsmedicine.org. Accessed April 6, 2021.

John Muir Health. Nutrition for Teens. Johnmuirhealth.com. Accessed April 6, 2021.

Kirsch S. Proper Nutrition for Teens. Stress.org. Published March 14, 2020.

National Institutes of Health. Take Charge of Your Health: A Guide for Teenagers. Niddk.nih.gov. Published December 2016.

United States Department of Agriculture. Dietary Guidelines for Americans, 2020-2025. Dietaryguidelines.gov. Published December 29, 2020.

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