Have you ever found yourself wishing that you were taller but found that it was too late to do anything about it? Although you may be past the age where making changes to your diet will help you grow taller, there are still certain foods and natural supplements that can help you maintain your height and keep your bones and joints strong and healthy.
When we’re younger, these foods and natural supplements can actually even help you become taller because of the nutrients that ensure your body is developing and growing well. Although your height is largely dependent on genetics, and you are more likely to be tall if one or both of your parents are tall, too, there are still a few things you can try to help boost your height.
Natural supplements for height growth are available in the market, are made up of 100% natural ingredients, and come without any side effects. If you don’t want to get height growth supplements in the form of tablets, you can find these supplements naturally in many foods. Here are the supplements to try if you’re hoping to grow taller.
1. Protein
Protein is one of the most important supplements that your body needs to grow and maintain itself. It is the building block of life, and every cell in your body contains protein. You need protein to repair cells and make new ones.
Protein has been shown to increase levels of insulin-like growth factor 1 (IGF-1), an important hormone that regulates growth in children. Protein is also essential for growth and development in teens.
Proteins are made up of amino acids. When you eat foods rich in proteins, your body breaks the proteins down into essential, non-essential, and conditional amino acids. Essential amino acids cannot be made by the body and must be supplied by food. You do not need to get all your essential amino acids from one food or one meal and get them throughout the day. The body makes Non-essential amino acids from essential amino acids or in the normal breakdown of proteins. Conditional amino acids are those that are needed in times of illness and stress.
Proteins are found in animal products such as meats, milk, fish, and eggs. They are also found in plant sources such as soy, beans, legumes, nut, and some grains such as quinoa. You can even try a natural protein supplement to help your children grow taller, such as the Healthy Heights Grow Daily Protein and NutritionMix (ASIN: B07BQHPHLM) protein powder for children.
2. Iron
Iron is essential for tissue growth in the body. It is very important to ensure that your body gets enough iron, either from your diet or other supplements. Not only do you need iron for helping with height growth, but your body also needs it for several other processes.
Iron is an essential element for blood production. About 70% of your body’s iron is found in the red blood cells of your blood called haemoglobin and in muscle cells called myoglobin. Haemoglobin works to transfer oxygen in your blood from the lungs to the tissues. Iron keeps your red blood cells healthy, and without enough iron, you can develop Iron deficiency anaemia (IDA). IDA in children has been associated with retardation in growth.
To grow taller, and also for your body’s general strength, you must make sure that the iron levels in your body are normal. A simple blood test can confirm this for you, and if needed, there are many iron supplements available that you can take.
You can also incorporate iron-rich foods into your diet to increase your body’s iron levels naturally. Foods rich in iron include red meat, pork and poultry, seafood, dark green leafy vegetables such as spinach and kale, and dried fruits.
3. Calcium
Your body needs calcium to build and maintain strong bones. Calcium is very important for bone growth, especially in children. The heart, various muscles, and nerves also need calcium to function properly.
If your body does not get enough calcium or you develop a calcium deficiency, this can cause you to lose bone density and lose height as well. This is why calcium is one of the essential natural supplements for height growth. It is recommended that women over age 50 and men over age 70 should consume 1,200 milligrams (mg) of calcium per day.
You can incorporate calcium naturally into your diet by eating foods such as milk, dairy products like cheese and yogurt, leafy greens like spinach and kale, and fortified soy products. If you are unable to have dairy or do not have the time to incorporate some of the other food options into your daily diet, there are a number of calcium supplements that you can take.
We suggest the Silver Peaks Medical Center Height Growth Maximizer (ASIN: B07W5L3YZ6), the Peakrise Height Growth Maximizer (ASIN: B08H56LGKF), and the NuBest Tall Powerful Growth Formula (ASIN: B071R8DNX8).
4. Vitamin B Complex
Vitamin B complex includes B-1 (thiamine), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6 (pyridoxine), B-7 (biotin), B-9 (folic acid), and B-12 (cobalamin).
Vitamin B-1 regularizes the digestion process and maintains healthy heart and nervous systems, which helps the body grow. Vitamin B-12, which is a water-soluble vitamin, is crucial for growing taller and maintaining your height.
You can eat meat, fish, dairy products like cheese and eggs, nuts and seeds, or foods like lentils and leafy greens in order to add more B vitamins to your diet. If you don’t have enough time to cook all this food or for some reason cannot eat them, a good option would be to go for supplements.
Some vitamin B complex height growth supplements that we recommend are Nature’s Bounty B-12 1000 mcg Value Pack (ASIN: B09JGSZQYL), the Life Extension BioActive Complete B Complex, Gluten-Free Non-GMO (ASIN: B00DHTQNQ6), and the Swanson B-100 B-Complex Vitamins Energy Cardio Stress Metabolism Support (ASIN: B00068SIZ0).
5. Vitamin D
Vitamin D plays an important role in protecting your bones by helping your body absorb calcium and supporting muscles needed to avoid falls. Children need vitamin D to build strong bones, and adults need it to keep their bones strong and healthy.
If you don’t get enough vitamin D, you’re more likely to break bones as you age and lose bone density. This can lead to loss of height as you age. There are three ways to get vitamin D naturally: sunlight, food, and supplements.
Vitamin D is found in very few foods. Some good sources of Vitamin D that you can incorporate into your diet include fatty fish like wild-caught mackerel, salmon, and tuna. Milk sometimes has Vitamin D added to it. One eight-ounce serving of milk usually has 25% of the daily value of vitamin D that you need.
Other than from food, you can get your daily requirements from supplements. Try out the NatureWise Vitamin D3 Supplements for Healthy Muscle Function, Bone Health, and Immune Support (ASIN: B00GB85JR4).
6. Vitamin C
Vitamin C is an ascorbic acid that promotes cell growth and tissue repair. It helps to flush out toxins from your body and keep your body safe. Vitamin C also increases the synthesis of collagen, which is the most abundant protein in your body. Collagen can increase bone density and improve bone health, which could help you grow taller or maintain your height. It is one of the height growth vitamins we suggest you incorporate into your diet.
Increasing your intake of vitamin C from foods is very easy to do. A lot of foods have vitamin C and can be added to your everyday diet. Berries such as blueberries, strawberries, blackberries, and raspberries have high quantities of vitamin C. As do citrus fruits like oranges, grapefruit, lemons, and limes. Leafy greens, sweet potatoes, and tomatoes are also rich in vitamin C. If you want, you can also get some vitamin C supplements from a whole host of supplement options available in the market.
7. Vitamin K
Vitamin K is another vitamin that is essential for height growth. It is a nutrient that can increase bone density to support enhanced growth and help maintain your height. You can increase the amount of vitamin K you are getting naturally by adjusting your diet or by taking additional supplements.
Vitamin K can be found in leafy greens like spinach, kale, arugula, and cabbage. It is very easy to add these greens to your daily meals in the form of salads, smoothies, or sides for your dinner.
We suggest taking a vitamin K supplement like the Bronson Vitamin K Triple Play (ASIN: B01K33AQNO) supplement, which has vitamin K1 and two types of vitamin k2 and is good for strong bones and a healthy heart.
8. Magnesium
Magnesium is a necessary component of bone tissue that can increase bone mineral density and help you grow taller and maintain your height.
Magnesium is an extremely versatile and vital nutrient that many health professionals and nutritionists believe is the single most important nutrient for our bodies. Magnesium affects around three hundred different enzymatic processes in the body and helps it function correctly. It is essential for bone, heart, teeth, muscle, and kidney health and also helps regulate other nutrients, including zinc, vitamin D, and copper.
You can get recommended amounts of magnesium by eating various foods such as legumes, nuts, seeds, whole grains, and green leafy vegetables. You can also get magnesium from milk, yogurt, and other dairy products. If you aren’t able to get enough magnesium from your regular diet, you can opt for taking magnesium supplements.
Magnesium is available in multivitamin-mineral supplements and other dietary supplements. Forms of magnesium in dietary supplements that are more easily absorbed by the body are magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride.
9. Omega-3 Fatty Acids
Omega-3 fatty acids are a type of heart-healthy fat that’s crucial to growth and development. Research suggests that omega-3 fatty acids could be involved in bone health and may promote bone turnover to maximize growth. This can mean that they are essential for height growth. Low levels of omega-3 fatty acids in the body are also linked to an increased risk of sleep problems in children, negatively affecting growth.
You can add omega-3 fatty acids to your diet by increasing your fish and other seafood intake. Salmon, mackerel, herring, cod liver oil, and oysters are good options. If you don’t like seafood, try having some flax seeds, chia seeds, and walnuts.
There are also some great omega-3 supplements that you can try out. We suggest the Freshfield Vegan Omega 3 DHA Supplement (ASIN: B07H9GL3Y8) and the Nordic Naturals Ultimate Omega (ASIN: B0739KKHWL).
This was our list of nutrients and vitamins that your body needs for stronger bones and height growth. You can get these nutrients from height growth supplements in the form of tablets, or you can find these supplements naturally in many foods.
Try out some of the supplements we have mentioned, and you’ll see how effective they are in maintaining your height and keeping your bones and joints strong and healthy.
