Helpful Tips on How to Increase Height

Let me start with the honest truth: your genetics set the stage, but your lifestyle directs the play. If you’re wondering how to increase height, you’re definitely not alone—I get this question a lot. And I’ve spent years researching, writing, and living through the journey with clients, friends, and frankly, myself (I was a late bloomer with a growth spurt at 17!).

So, is height growth still possible? Well, yes—but within reason.

If you’re still in your teens or early twenties and your growth plates haven’t fused yet, there’s genuine potential. Your growth plates—those cartilage zones near the ends of your long bones—are responsible for bone elongation, and they close sometime after puberty. Once they’re fused, true vertical growth is done.

But even after puberty, you can still improve posture, alignment, and even subtly "unlock" a bit of compressed height you didn't know you had. Plus, things like nutrition, sleep, and exercise matter more than you might think—even into adulthood. The CDC has noted how lifestyle disparities can even shift average height trends across different populations.

So let’s dig into the actual ways to grow taller—or at the very least, to look and feel your tallest, healthiest self.

Key Takeaways (Before We Get Into the Details)

• Genetics are the blueprint, but lifestyle is your toolbox.

• Nutrition, exercise, and sleep are your non-negotiables for real height potential.

• Posture hacks and spinal health can instantly add up to 2 inches in perceived height. No joke.

• Scams are everywhere—if it promises overnight results, it’s probably trash.

• Sleep boosts HGH, your natural growth hormone, so yes—early bedtimes matter.

• Know your baseline: The average adult male in the U.S. is 5'9", female 5'4", per the CDC.

• NuBest Tall—if you’re still growing, it’s one of the few height supplements I’d even consider. More on that later.

1. Understanding the Role of Genetics in Height

Let’s get this straight: your DNA holds the cards. According to the National Institutes of Health (NIH), about 80% of your height is determined by genetics. So if your parents are tall, chances are you’ve got a shot.

But it’s not always that straightforward. I’ve seen people outgrow both parents, and others fall short (no pun intended). Why? Gene expression, hormone levels, and environmental factors can shift your outcome. Think of your genetic height potential as a “window” rather than a fixed number.

For example, if your dad is 6'2" and your mom is 5'5", your predicted range might be somewhere between 5'9" and 6'1"—but poor nutrition or hormone issues could pull you toward the lower end.

Real Talk: Your Parents Matter—But Not Entirely

• Inherited traits set your range

• Your growth percentile on pediatric charts shows how you're tracking

• Endocrine disorders can alter outcomes (worth checking with a pediatric endocrinologist if concerned)

2. Nutrition That Supports Maximum Growth

Here’s what I always tell teens and parents: food is your first supplement. If you’re not eating enough (or the right stuff), you’re putting the brakes on your own height.

Key nutrients for height growth include:

• Protein – builds muscle and bone

• Calcium – supports bone density

• Vitamin D – helps absorb calcium

• Zinc – essential for cellular growth

• Magnesium – often overlooked but critical

Now, I don’t love strict diets—but balanced meals matter. Think grilled chicken with broccoli and sweet potato. Eggs and whole-grain toast. Greek yogurt and berries.

A Sample Growth-Friendly Day (what I recommend to teens I coach):

• Breakfast: 3 scrambled eggs + whole-grain toast + a banana

• Lunch: Grilled chicken wrap + spinach salad + orange

• Snack: Greek yogurt + almonds

• Dinner: Baked salmon + quinoa + roasted veggies

• Optional: NuBest Tall with meals (I’ve seen it help when taken consistently before growth plates fuse)

3. Exercises to Stimulate Growth Naturally

I’m not saying you’ll shoot up two inches from yoga—but physical activity triggers HGH release, and that’s key.

Top height-growth supporting exercises:

1. Swimming – full-body elongation, low impact

2. Basketball – all that jumping boosts HGH (and it’s fun)

3. Stretching routines – improves spinal flexibility

4. Resistance training – strengthens bones and posture

5. Yoga – lengthens tight muscles, enhances core support

In my experience, consistency trumps intensity. I’d rather see you do 20 minutes of daily stretching than two intense workouts a week.

Here’s a simple daily “grow taller” routine I give teens:

• 5 minutes: Jump rope or high knees

• 10 minutes: Dynamic stretching (hangs, cobra stretch, toe touches)

• 10 minutes: Bodyweight strength (planks, lunges, pull-ups)

4. Sleep and Its Crucial Role in Height Gain

I didn’t grow until I started sleeping better at 17. I mean it.

Growth hormone (HGH) spikes during deep sleep, especially in the early hours of the night. So if you’re staying up till 2 a.m. scrolling TikTok… yeah, that’s probably hurting you.

According to the CDC, teens should get 8–10 hours per night. But it’s not just the hours—it’s sleep quality that counts.

My go-to sleep hygiene tips:

• Shut screens off 1 hour before bed

• Keep your room dark and cool

• Go to bed around the same time daily

• Try melatonin (temporarily) if you have trouble winding down

I’ve seen kids literally start growing again after fixing their sleep.

5. Posture: The Fastest Way to Look Taller

Now, here’s the sneaky trick: most people are walking around 1–2 inches shorter than they really are due to poor posture.

Things like slouching, tight hip flexors, weak cores, and too much screen time all mess with your spinal alignment.

Quick Wins for Instant Height Boost:

• Use a posture brace for short periods (I use one while working at my desk)

• Sit in an ergonomic chair (check U.S. brands like Steelcase or Herman Miller)

• Strengthen your core and glutes

• Get a chiropractic adjustment if needed (it helped me regain almost an inch after a back injury)

Remember: it’s not just about looking taller—it’s about moving better and feeling stronger.

6. Myths and Scams About Growing Taller

Ugh. This is the part that gets me fired up.

There are so many height scams out there. Pills that claim 3 inches in 30 days? Gimmicky insoles with “magnetic stimulation”? Total garbage.

The FDA and Federal Trade Commission (FTC) have issued warnings about fraudulent supplements and false advertising in the height industry.

Red Flags to Avoid:

• “Guaranteed results” in a short timeframe

• No clinical backing or medical professionals involved

• Over-the-top before-and-after photos

Now, about NuBest Tall—this one’s different. It contains ingredients like calcium, vitamin D, and herbal support that can complement a good lifestyle, especially during the growth window. I’ve recommended it to clients, and when used with a solid diet and sleep plan, I’ve seen progress (again, before growth plates fuse). See more about NuBest Tall at https://druchen.net/en/nubest-tall-reviews/

7. When to See a Doctor: Medical Options for Growth

If you’re significantly behind your peers in height, or if your growth percentile is dropping year over year, it’s worth checking in with a doctor.

Here’s what to look out for:

• Late puberty

• No growth spurts during adolescence

• Ongoing fatigue or developmental delays

Real Medical Options:

• HGH therapy – for children with documented hormone deficiencies

• Limb lengthening surgery – effective but very invasive and expensive

• Endocrine evaluations – to diagnose growth delays or hormone issues

Mayo Clinic and pediatric endocrinologists are your go-tos here. Don’t self-diagnose. Get real medical advice.

8. Optimizing Height Through Lifestyle Choices

This is where everything ties together. Your daily habits either push you toward your potential—or pull you away.

Here’s what works long-term:

• Play sports – Basketball, volleyball, or track keep you active and growing

• Eat real meals – No skipping breakfast, and yes, protein at every meal

• Cut screen time – Too much sitting destroys posture

• Track your growth – Keep a log; it’s motivating

• Think long-term – You’re building a healthy body, not just chasing inches

I’ll be real with you: I’ve seen the best results from people who didn’t obsess over height—but instead, focused on being healthy, strong, and consistent. The height followed.

Final Thoughts: You Can’t Cheat Genetics, But You Can Win the Margin

So, can you grow taller? Yes—if you're still in the growth window, and even if you’re not, you can still look and feel taller with better habits.

Focus on what you can control:

• Eat smart

• Move daily

• Sleep early

• Stand tall

• Skip the scams

And if you’re still young? Products like NuBest Tall might be worth a shot—as long as they’re paired with the right habits and realistic expectations.

At the end of the day, your height is just one part of your story. How you carry yourself? That’s what people remember.