How to Grow Taller Fast and Increase Height Naturally (Ultimate Guide)

We proudly release this free resource – an easy to read detailed guide on how to grow taller in one page.  Now you can relax it’s  time to know your growth factor and Hack it.

The Internet providing really large amounts of information about human height increase and maximization. Most of all information is unreliable and written by amateurs with low medical experience.

This page is well written and using method from authenticated reference. We really appreciate your time, that’s why we select best resource and rewrite it on point, reducing some medical word that can hurt.

Disclaimer: We strongly suggest you to meet a doctor or physician if you feel  anything contained in here is unsuitable for you (ex: If you’ve an allergy with spinach, so don’t push your self to consumed it). This information is not advice and should not be treated as such.

Is Grow Height Supplement is really necessary?

It’s depends on your age, if you’re above 18’s  and need for instant result you may need it. But keep remember you still need exercise and consume healthy food. We’ve some detailed discussion about Height Supplement in this section. check this out here.

It’s all about Human Growth Hormone (HGH)

Our parent might tell you to eat this, doing that exercise so you can grow height naturally. Well actually it’s all to increase your Growth Hormone. HGH plays important role in our rate of growth and height. Lacks of HGH will noticeable as shortage height. This discussion will detailed you more about increase HGH in natural ways.

So it’s better to had much HGH as possible?

Yes, but please keep in note there a case that Gigantism because body produce to much HGH. Sometimes to much HGH can be lethal.

Age & The Growth Factor.

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Institure of Human Development

Let me tell you something interesting. Studied from Professor L Schmitt has been working at the Institute of Human Development for over 23 years says there was time periods are ‘windows of opportunity’ when our height is increase at it’s fastest rate these period are known as “Rapid Growth Velocity Surges”.

When it’s Rapid Growth Velocity Surges?

From Professor L Schmitt note at HeightDB it says maximum growth velocity  is between the ages of 13-14 years for boys. And for girls, it’s usually 18 month prior to this. You might notice this peek consistent until puberty. Also secondary peak usually come’s at birth 4 Years. So it’s good to know at this golden momentum parent can give their children best nutrition.

So how about getting taller after puberty?

As we know Age is also main factor in getting Height growth, and you might think if age above 20 will don’t grow anymore, but there was still chance you can increase height 1 – 3 inch using our recommendation method.

Info graphic How to Grow Taller

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Summary How to increase height naturally without drugs by

How to Grow Taller Fast and naturally by consuming healthy food

It’s not myth guys. Eating healthy food will boost your HGH. The most influential our height depends on our control, That is the food that we consume everyday.

To make it clear, I’ll give you some fact in the world.

A screenshot of a cell phoneDescription automatically generated

Source: BBC

Why it can possible? The people living on both side are same ethnicity, speak same language and might had same taste in culinary. 

The answer is simple, it’s because on their daily food to eat.

As we know North Korea is poorer than South Korea and of course the food resource also rarely.  A Country when food resource is limited, it will effect on malnourished, it means lacks of HGH.

Actually there was 3 primary nutrient that very important to boost our Height. That is ‘Amino Acids’ , ‘Vitamin’ and ‘Minerals’. but for sake of simplistic and we don’t want to hurt you with boring biological instrument. We will discuss it in another post 😛

We understand you only need to know proper diet to boost height right? so Here we go

1. Milk

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Skimmed Milk rich with protein and calcium, it’s also low fat

Calcium Milk is an excellent source for maintenance of strong bones and also acts as a height booster. Milk also has vitamin A and protein that helps build our cells. We recommended  consumed skimmed milk because it’s free from fat and contains 100% protein.  Drink it every morning and before sleep.

2.Fruits and Vegetables.

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Fresh Fruits and Vegetables

Not only increasing height, fruits and vegetables also play a crucial in maintaining a healthy lifestyle. Oh yeah, please keep in note that not every fruit is suitable with milk. 

So That’s why we recommended eating fruits 20 mins after drinking milk or at lunch is better. Since fruit is fresh and tasty especially in a hot days. Here’s fruit rich with vitamins and mineral that we recommended to help your height diet.

  1. Cantaloupes
  2. Grapefruit
  3. Papaya
  4. Mango
  5. Passion Fruit,
  6. Watermelon
  7. Apricots

Different with vegetables you can add vegetables at any moments, its rarely has conflict with milk. Just make sure it well cooked and not contain bacteria. Here’s list a vegetable you need.

  1. Peas
  2. Carrots
  3. Pumpkin
  4. Spinach
  5. Broccoli
  6. Cabbage
  7. Sweet potato

Don’t forget citrus fruits, berries, potatoes and tomatoes that had high of vitamin C contributes a lot in healthy growth of bones.

3. Chicken and Beef

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Chicken Meat
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Beef Meat

Chicken is one of the most highest source proteins among in animal food. However we encourage to avoid chicken wings and giblets.

Because now days chicken industry using chemical to increase chicken fat, and usually they injection is  in chicken wing.  So Chicken Breast or drum stick will be great protein for you.

Beef is also an important source of protein but unfortunately it contains fat which is will increase your cholesterol level. Consume beef once a week will be great.

Pssst…. My Favorite beef dish is rendang, You’ve to try it 😀

4.Chicken Eggs

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Egg Sandwiches is good for breakfast

You might already know this that eggs is rich of protein. But you’ve to know that only their white albumen has 100% Protein, you should reduce or avoid the yoke since it contains fat.

Eggs also has special vitamin B2, which is also known as riboflavin. In order to growth height , 3 to 6 eggs should be taken on your diet plan.

5. Soybeans

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Delicious Soybean Soup!

If you’re vegetarian but also like to grow taller naturally, then soybean is perfect for you. Since soybean is lord of highest proteins among all the vegetarian foods.

The pure protein in soybean will improve bone and tissue mass.  50 grams of soybeans everyday are recommended to boost our HGH.

6. Oatmeal

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Oatmeal + Milk in the morning = Perfect Diet

FYI Oatmeal is splendid source of protein from plant. It helps increasing muscle mass and decreasing fat. So that’s why athlete or body builder consume oatmeal everyday. It’s advisable to eat around 50 grams oatmeal for breakfast everyday. (don’t forget to also drink skimmed milk at breakfast).

All of above foods should be consumed within healthy lifestyle and balanced diet. Even for vegetarians, there are always non-meat options available. So there’s certainly no excuse for skipping spinach, meal, milk, oatmeal in your diets.

As we said earlier “poor diet will prevent you to set goal growing height”.

Exercise for grow taller

Did Exercise really can help us grow taller?

Research has proven this fact, Certain types of exercise can help us to grow taller especially during right age. It’s because exercise is removing decompression on the vertebrae which is developed  every day due to gravity and poor posture habits. Here’s how to boost Hormone Growth Height (HGH) with exercise.

1. Hanging

This simple exercise is well known to increase height and strength your hand. Don’t have pull up bar? Well you can do simple hack by using tree branch or went to park, It’s usually free public facilities.  Just make sure your support is sturdy and can take your body weight. Be careful, don’t  fall off the support and you might break your bones.

Steps to Follow Hanging

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Steps How to do hanging
  • Jump up and hang on the bar.
  • Keep your arms and spine straight
  • Remain the position for 30 seconds (At first try you might use 10 seconds is enough then increase every day till 30 seconds)
  • Repeat the same at least 3x every day

2. Jogging

Jogging is one of fun exercise. Beside it can reduce stress, Jogging also helps you to grow your leg bones naturally and make them stronger. Even after puberty jogging still the recommended exercise to grow taller as expert says.

Tips Before Starting Jogging

Huge Jogging Community

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Kidding it’s actually street marathon. lol
  1. Wear cloth that can absorb sweat
  2. Don’t forget to warming up before jogging
  3. If you using headset make it sure not to turn on noise canceling. (Or dont turn volume very high). Most of case accident when jogging is because user not aware with surrounding.
  4. Focus on your goal

3. Jumping and Skipping

Too lazy to go out? Well jumping can be alternative workout at home. Every times you jump the more likely you will succeed in making your legs longer. Jumping can be done in several ways, such: Trampoline jumping or skipping a rope.

Tips jumping or skipping to grow taller.

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Skipping Tips (ignore the chair)
  1. For beginner recommended using longer rope cause it slower than regular one. Learn momentum when jumping.
  2. While jumping, Make sure your both legs leaves the surface at same time, and lading the surface at same time.
  3. Don’t forget to warming up before jumping to reduce strain risk.

4. Swimming

Swimming is smart exercise cause you will get all in one exercise. You will move your legs and arms to fullest. It also Train your breaths and stamina. Swimming also very good in hot day, escape the heat and reduce the stress.

Tips swimming to increase Height

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  • Breaststroke is the best suitable swimming style to increase height.
  • Learning breaststroke is easy if you know the key. It’s about body position should be with your head facing forward in line with your body.  Try to keep your shoulders, legs and hip horizontal as possible but slope your body slightly to allow leg kick to stay in water.
  • Keep practicing

5. Pelvic Tilt

Sitting all days in school or in office in very long hours will affect your bones or body posture.  This mean can also decrease your body height. The pelvic shift is one of the good exercise to increase height to prevent away bad results of sitting in to long time.

Steps how to do Pelvic Tilt

Pelvic tilt CDC strength training for older adults
Steps how to do pelvic tilt
  • Lie down on the mat with the shoulders flat on the floor.
  • Keep your arms stretched out on the sides with palms down
  • Bend your knees and draw your feet close to the buttocks
  • Arch your back so that the pelvis is lifted
  • Tuck the buttocks and let your leg and shoulders support your weight
  • Hold position for at least 30 seconds and repeat (If you feel not strong enough you can turn this for 10s then increase 2s every day)

Yoga For Grow Taller

Dr. Anju Sood a bangalore-based nutritionist said, “Certain yoga posture improve blood circulation, stimulate the growth hormone and make spine stress free that may help in increase your height Combination Yoga with healthy diet protein and carbohydrate during the formative years can help. ” it’s from

We collect and selective basic Yoga list that effective to grow taller and also easy to practice. Here’s the list Yoga move that you can try.

1. Bhujangasana Cobra pose

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Bhujangasana yoga pose

This is known as a cobra movement. This Bhujangasana movement is to increase flexibility and also helps to stretch muscles.

Here’s the step how to do Bhujangsana Yoga:

  • Lie on the floor facing down the ground
  • Take a deep breath and make sure your hands remain firm on the floor
  • Make sure the elbows are close to the ribs and shoulders from the ears
  • Look up and feel the soft stretch on the neck
  • Hold the pose for about 20-30 seconds
  • Breathe gently and relax

2. Marjaryasana Cow Pose

Marjaryasana at yoga class

This position is known as the movement of a cat or cow, a very good way to raise the body in an inch or two, this is because it is effective in relieving tension from the back, buttocks, chest, and stomach.

Here’s step by step Marjaryasana

  • Sit comfortably on the mat
  • Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line. And eyes looking at the floor (See the pic for example)
  • Bend your spine slowly, exhale when looking down (back still concave position)
  • Hold the position for 30 seconds and repeat to the original position

3. Vrikshasana The Tree Pose

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Illustration of yoga pose Adho Mukha Vrksasana.

As the name Vrikshasana or tree pose is about maintaining balance and staying grounded. The Sanskrit name comes from the word ‘vrksa’ which means tree, and ‘asana’ which means pose.

The steps how to  Vrikshasana

  • Stand comfortably and bring both feet together
  • The arm is placed beside the body
  • Stretch your arms up above your head and join them in closed hand movements or namaste
  • Bend your right knee gently and place your right leg firmly near the root of your left thigh
  • Stand strong on your left leg
  • Try to maintain balance
  • Repeat the same thing with the other leg
  • Try to balance the body for 60 seconds on each leg (make it 30s if you feel not strong enough)

4. Tadasana Mountain Pose

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Tadasana start with stand up

This is the basis of all other yoga movements. Tadasana known as a mountain pose, Tadasana is one of the simplest yoga poses that can help increase height.

The  ideal time to do Tadasana is early in the morning after  breakfast.

Steps how to do Tadasana:

  • Find a comfortable standing position
  • Stand up and let your arms hang comfortably on both sides
  • Relax your shoulders and bring your legs together
  • When breathing, lift your heels and stand on your toes
  • Raise both hands slowly toward the top
  • Stretch your entire body up as if trying to touch the roof (if indoors) or the sky (if outdoors)
  • Hold the pose for a few seconds
  • Exhale and slowly return to start position

Sleep and growth hormone.

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Does Sleep Affect Height?

Yes especially when you’re in golden age. Study showed that the best way to ensure your maximum Growth Hormone is by having enough healthy diet food, exercise and regular sleeping pattern.

What is mean regular sleeping pattern?

 It’s means having enough sleep (8 hour) and go to bed at the same time every night (waking up early, at same time helps you achieve this).

Did lack of sleep effect can stunt growth?

Certainly yes. Our body usually produce HGH after 2 – 5 hours while sleeping. So if you had occasional wakening during the night, that not good sign. Try to minimalize factor that can wake you up like go to bathroom before bed, and avoid food can disrupt your sleeping pattern.

Food before bedtime

Some  foods can either help or disrupt your sleeping patterns, in other words it can knock on effect your growth hormone secretion. Foods need to avoid is:

  • Dark Chocolate

Dark chocolate contains caffeine which is make you harder to sleep

  • Alcohol

Even it may make you feel drowsy and cause to sleep quicker, research has proven alcohol disrupt sleep and usually wake you up through the night. Also drinking alcohol is not good for health in long term.

  • Extreme Spicy Foods

Spicy food before bed time is not recommended cause it will effect on your body temperature and may hurt your tummies.

  • Cheese

Cheese is rich with calcium but Tyramine inside cheese will stimulate your brain. Consume cheese at breakfast or lunch will be great for increase your growth hormone.

Foods that recommended before sleep:

  • Almonds

This special peanut contains magnesium that can help you to relax your brain and muscles. Almonds also had bonus high levels protein for our bone and muscle.

  • Bananas

An excellent source of magnesium to aid sleep.

  • Dairy product (Except cheese)

Most of them contains Trytophan, a natural sleep aid

  • Cherries

Increase your levels of melatonin, that was proven to assist people with insomnia case.

Smoking, Alcohol and other drugs effect to Human Growth Hormone

In recent study, drug are known to have dire and irreversible  consequences on height.

” Boys who smoked 10 cigarettes a day between the ages of 12 – 17 grew only about 1 inch shorter than non-smoking boys. “

The harmful chemicals inhaled into lungs are  easily absorbed into our bloodstream causing havoc on growth hormone levels and also effect in functioning of our brain and other organs.

Smoking also one of factor that can cause osteoporosis (weak and fragile bones) in long term.

Alcohol is also clinically proven to have the same harmful effects on HGH


At this point we will do short recap how to grow taller fast and naturally.

Age is the most essential factor in growing Height, if you are in Rapid Growth Velocity Surges  which is boys around 13-14 and girls around 18 month prior to boys. This is the golden momentum to boost your HGH since it will increase your height a lot.

But if you age 18 above there still a chance to grow your height by consuming healthy food, do exercise or yoga, and get good enough sleep. If you can make it daily habit soon your height can increase 1 – 5 inch depends on your consistency.

Sadly if you above 25 the chance of getting is higher is very low. There’s no guarantee you can getting higher at this rate. But don’t worry we still can hack it, to make you look higher without getting higher.

You can read article about hack your height with this post how to look taller

Thank you for visiting


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9 Replies to “How to Grow Taller Fast and Increase Height Naturally (Ultimate Guide)”

  1. I am realizing some new info that i’ve never heard it before.
    So what do you think about elder parent that have problem with drink milk meanwhile they need calcium for daily boost and vitamin.

    Thank you for your lighten post

  2. Someone necessarily assist to make seriously articles I would state. That is the very first time I frequented your website page and to this point? I surprised with the research you made to create this particular submit incredible. Magnificent job!

  3. Never know that my insomnia will kill my height in young ages.
    No wonder I feel not grow taller when my puberty i am always stay up late.

    I will try these tips.. I hope i am not too late in my 21.

    Thanks Missrdu for loved one post

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