Revealed: 30 Incredible Tips On How To Grow Taller Fast & Naturally


People with a short or average height always wish they were taller. Read this article below to know how to grow taller. Because being tall can change how a person thinks about herself or himself. People with short height, especially men, can be self-conscious about this and feel less confident. Although the height of a person is determined to an extent by genetics, it is not the only determinant. In fact, in the body, there is a hormone called human growth hormone which can regulate height. Produced by the hypophysis (or pituitary gland), human growth hormone is very necessary for the growth of cartilage and long bones.

Besides, several other factors such as poor post-natal care, smoking during pregnancy, poor health during childhood, and low birth weight also play an important role in determining height.

People often think that when entering adulthood, they will stop growing. However, a person can continue growing a few inches of height even after 18 years old. This can be achieved by adding some healthy habits to your lifestyle.

Although short or average height is not a health problem, it will make you feel unconfident & self-conscious about your appearance. Fortunately, in this writing, will introduce to you top 30 tips how to grow taller fast & naturally at home without any side effect. These ways are collected from reliable sources. Continue reading this article to understand more!

Top 30 Tips How To Grow Taller Fast & Naturally

1. How To Grow Taller With Ashwagandha

According to Ayurveda, using ashwagandha, which is called Indian ginseng or Withania somnifera (in science), can help to increase height. Ashwagandha has various minerals which can assist you in broadening the skeleton and its density to increase your height. Ashwagandha is easily found in an herbal store.

You will need:

  • Ashwagandha powder – 2 tablespoons
  • Warm cow’s milk – 1 glass
  • Sugar or jaggery


  • Firstly, you add ashwagandha powder to warm cow’s milk.
  • Then, depending on your taste, you add jaggery or sugar into it and mix well.
  • Finally, you drink this solution before going to sleep every night for at least 45 days to improve your height.

Note: You need to avoid fast food completely if you want this way works for you.

Plus, ashwagandha is also effective at treating hyperthyroidism disease.

2. Drink Milk

how to grow taller
As you know, milk is very rich in calcium, which is an important mineral for growing bone. According to some studies, the presence of calcium in milk is a vital element for the development of developing bone and increasing height [1], [2]. Besides, calcium also works as a height booster. In addition to calcium, milk has protein and vitamin A, all of which are very necessary for the overall body development, including your height.

If you want to increase a few inches of your height, you need to drink at least 2 or 3 glasses of milk per day on a daily basis. Furthermore, consuming dairy foods such as cottage cheese, cheese, cream, and yogurt can have a positive effect on your height.

3. How To Grow Taller – Eat A Balanced Diet

how to grow taller
In fact, a balanced diet is essential for proper nutrition.

It will be good for you to avoid eating junk foods in any case. Moreover, you shouldn’t also drink saturated fats, carbonated drinks, and consume foods high in sugar because they can result in a negative effect on your height. Therefore, to grow your full height, you need to get all the vitamins and minerals that are very necessary for your body. You should try the wonderful tip if you want to find how to grow taller at home.

The healthy metabolism is essential for you. Thereby, you are able to get six balanced meals a day. Smaller or well-spanned portions could be useful in increasing the rate of the metabolism. This will lead to lessening fat stored inside your body, thus letting you answer how to grow taller naturally at home.

Furthermore, you shouldn’t ignore other nutrients like carbohydrates, vitamins and minerals such as magnesium and phosphorus because they contribute to developing the proper growth and height of your body. The nutritional requirements can also be fulfilled by taking moderate supplements with the proper amount.

Calcium is very necessary for the growth and development of bones and you can find it in any dairy products and green vegetables.

The intake of zinc is also crucial because the deficiency of zinc can lead to the stunted growth of children. Hence, you should consume more foods that are high in zinc such as oysters, chocolate, asparagus, peanuts, and eggs.

Protein and vitamin D can also aid in triggering the hormones growth determined the body and they are essential for proper growth of bones. Therefore, you have to eat more foods which are rich in those nutrients such as lean meat, tofu, legumes, cheese, and egg white.

4. Indulge In Yoga

how to grow taller
Practicing yoga is an effective tip you shouldn’t skip if you want to find how to grow taller quickly and naturally you should try. Certain yoga exercises will facilitate the production of growth-inducing hormones in your body. In addition, yoga can also assist you in releasing stress which will cause tension in your back muscles. This will help to pave the way for your bone growth.

And the “Surya Namaskar” is the best yoga posture to improve height.

5. How To Grow Taller – Do Sprint Exercises

how to grow taller
A study showed that doing physical exercises can help to strengthen and stretch out the muscles to aid in growing taller naturally [3]. As you know, sprinting fast can help to produce a huge amount of growth hormones in your body. When you sprint quickly, there will be several micro fractures in the bones, which can heal in a week. Therefore, your bone will undergo remodeling and growth.

According to scientific research, stretching exercises can aid in improving human height by three inches if they practice it regularly. Sprinting can also help to extend the bone length of your legs and can give you the best answer how to grow taller quickly and naturally.

High-intensity exercises can help to yield growth hormones and this can aid in increasing the human height. For stretching exercises at your own home, you can use a good exercise bar. This will assist you in lengthening the bones, and thereby making you taller quickly.

Or you can try swimming, skipping, jumping, or playing some sports such as basketball and volleyball, which can help to strengthen and stretch your muscles, and thus making you taller.

Now, people know a helpful tip which can help to improve the height quickly after 18 years old. This method is very suitable for men who are short. Luckily, people who can learn how to grow taller after 18 years old easily with sprinting are actually an amazing thing. If you do not see the change of your height after the puberty, you need to meet a prestigious expert to get a good medical support and advice to discover the main causes of this problem to deal with it.

6. Enjoy Sunlight

how to grow taller
In fact, sunlight is the best source of vitamin D [4], which is an important nutrient required for overall growth, including your height. When your body doesn’t get enough vitamin D or lacks vitamin D, you will have weak bones and less height. If you want to your body can get the enough amount of this vitamin, you should spend 20 or 30 minutes per day on a daily basis under the sunlight.

You can go out under the sun during evening hours or early morning so that your body can get enough vitamin D without exposing to harmful ultraviolet rays.

In addition to sunlight, you can also get vitamin D from cheese, eggs, oily fish, milk, and fortified foods.

7. How To Grow Taller – Get Proper Sleep

how to grow taller
As you know, when you rest, your body will grow and regenerate tissues. Actually, the human growth hormone which is responsible for growing height is produced in the body naturally when you have a deep and sound sleep. According to a study, a deep sleep will enhance the pituitary gland in order to secrete growth hormones and improve weight and height of our body [5].

During sound sleep, your brain is relaxed and produces more growth hormones. Also, a tired brain will show the low release of growth hormone. As a rule, in the growing stage, you must have at least 8 to 11 hours per night for proper sleep to get maximum height. You should also take a nap from around 15 to 30 minutes every noon. A recent study indicated that if you want to improve your height, a nap is a fundamental principle of punctual and adequate sleep [6].

Read more: Natural home remedies for sleep disorders in adults

8. Practice Good Posture

how to grow taller
Practicing a good posture will play an important role in the growth of your height. So how is a good posture? It is a posture where the neck and head are aligned without slouching or bending.

This type of posture will straighten out your spine, relax your muscles and help to improve your height naturally. On the other hand, if you have a bad posture, it will make your spinal cord bend that in turn prevents your normal height.

Therefore, you must sit straight on your chair and keep your chin high and shoulders straight. When you walk or stand, you should keep your body tight and straight.

Keep reading the article to find more about the effective ways on how to grow taller.

9. How To Grow Taller – Drink Plenty Of Water

how to grow taller
You should try to drink enough amounts of liquid throughout the day. Water will help to flush out harmful toxins from the body and improve digestion. In addition, it will also improve your metabolism rate that will have a direct effect on your height.

Besides, you should drink at least 8 to 10 glasses of water per day for overall health. Along with drinking water, you should also eat water-based vegetables and fruits such as watermelon and cucumbers.

10. Avoid Growth Inhibitors

how to grow taller
Those who want to find how to grow taller quickly at home without using any type of drugs, medications, or pills should read this part of the writing. You should ensure that your height isn’t influenced by external or internal factors. Thereby, you should keep in mind some things below:

Taking drugs and alcohol at a young age is very dangerous. Taking these can bring about stunted growth and malnutrition, thereby preventing you from having the full height. In addition, you should also restrict your daily intake of caffeine, particularly children because this will inhibit people from sleeping soundly and regularly. While adolescents and kids require sleeping soundly for about 8 to 11 hours of sleep, caffeine can limit the sleep to a great extent, thus this will indirectly lead to the short physique.

Furthermore, steroids have been proven to restrict the bone growth of young children, which negatively influence on their height. According to research, children and teenagers who are suffering from asthma or using inhalers tend to grow shorter (about half an inch) than other children.

11. How To Grow Taller Fast – Maintain Ideal Body Weight

how to grow taller
In fact, obesity can affect your height negatively. In addition, obesity can also cause a lot of health problems. Therefore, it is very necessary for you to keep an ideal body weight, which can be done by following a balanced diet and a proper exercise regime.

If you have immoderate body weight which the gravity will compress the intervertebral discs and bring about a short height. In addition, excessive body weight can pressure on the bones and joints and make your physique shorter significantly.

12. Healthy Breakfast

how to grow taller
This is another simple tip that you shouldn’t skip if you want to find how to grow taller more quickly within a short time. It is to plan a healthy breakfast routine.

As you know, breakfast is the important part of the diet and it will keep you feel fuller. Even if you are joining to the gym, you should also ensure to carry some healthy foods in your pure meal. Remember that you should not do exercises when you are having an empty stomach. Instead, you need to have at least a protein bar or a fruit before practicing. It will be very good for you to make and have a healthy breakfast in the daily morning before starting a hard working day. Skipping this meal is not a healthy option for the development and growth of your body, and it can also have a negative effect on your height. In addition, having a healthy breakfast daily will help to boost the metabolism of your body and thereby giving you a good influence on your height.

Breakfast including cereal, such as oats, will help you in starting a new day with a great level. Also, with milk and dry fruits, such as raisins and cashews, you will have a delicious and nutritious oat porridge for an energized meal. Moreover, you should also eat an egg for breakfast because it is very rich in vitamin D and will assist the body in absorbing calcium. Calcium is in charge of strengthening bones and helping in increasing your height by boosting up the process of ossification. Or you can make cornflakes with milk and add fruits that are rich in fiber such as apples, strawberries, and bananas. People who are lactose intolerant should try fresh yogurt and soy milk because it is very rich in protein. Besides, the combination of yogurt, berries, and berries can be a great option for your delicious and nutritious breakfast.

Remember that vitamin D, protein, and calcium are very necessary for you if you really want to find how to get taller quickly at home drugs and surgery.

13. How To Grow Taller – Soybeans

How To Grow Taller
In fact, soybean has the highest source of protein compared with all the healthy foods for vegetarians. The protein in soybean can help to improve your bone and tissue system. To increase your height, you should eat about 50 grams of soybeans daily. Vegetarians can fulfill the requirement for their protein by including soybeans into their daily diet because this food is very nutritious and good for your health. In fact, it is an effective and cheap tip that you should try if you are finding how to grow taller quickly and naturally at home!

14. Dairy Foods

how to grow taller
Apart from milk, you should consume more dairy products to get good influence on height growth. Dairy products such as whipping cream, yogurt, paneer, ice cream, and cheese are great sources of vitamin E, vitamin D, vitamin B, and vitamin A. In addition, they are rich in protein and calcium which are very necessary for the growth of our body. Vitamin D and calcium are very good for body development and height. A deficiency of vitamin D may force you to suffer from slow height gain and short stature. Thus, for good, those who want to find how to grow taller quickly and naturally at home should consume an adequate amount of calcium because this is very important, particularly for people who are experiencing the puberty period. To sum up, if you are a person who wants to see how to grow taller quickly and naturally without using any type of costly and harmful drugs, medications, or pills…and you love taking milk as well as other dairy foods, this will be the tip you should try right today!

15. How To Grow Taller – Protein

how to grow taller
Another tip that you shouldn’t skip if you want to find how to grow taller quickly and naturally at home for both women and men at all ages is the supplement of protein.

Protein can aid in increasing your height by building several tissues. The protein contains amino acids that are essential for remaining teeth, skin, tissues, muscles, healthy bones, and organs that are in charge of stimulating your body’s biochemical reactions; for example, respiration, digestion, and excretion. A deficiency of protein can lead to many health problems for human, such as the loss of muscles, the inadequate mental development, an abnormal growth, and the weak immune system.

Therefore, you should replace carbohydrate foods with foods which are high in protein; for example, milk, eggs, fish, and legumes. Protein is a crucial ingredient of every food that can aid in how to grow taller and increase height quickly and naturally.

16. Minerals

how to grow taller
Foods that are rich in minerals, such as fluoride, manganese, phosphorus, magnesium, iron, and iodine play an important role in body development and height increasing.

Calcium is a necessary mineral required for maintaining strong bones as well as their growth. Carbonated drinks, fat, sugar, caffeine, and excessive salt foods should be limited because they can prevent your body from absorbing calcium, thereby negatively affecting to height growth and your body. Excessive smoking and drugs can also inhibit and slow down the growth of your body and leave some other negative impacts on your overall health. Actually, this is also an interesting and useful tip that you shouldn’t skip if you want to see how to grow taller quickly and naturally at home!

17. How To Grow Taller- Eat Seafood

how to grow taller
Seafood is very rich in calcium that accounts for 99 percentages of calcium in the teeth and bones structure. A calcium deficiency will lead to many health problems, which include height restrictions of the body. Particularly for young adults, they have to add more food sources that are high in this mineral from seafood such as snails, oysters, prawns, shrimps, crabs, fish, etc. to help to strengthen bone and increase height.

In fact, this is an effective tip that you shouldn’t skip if you want to see how to grow taller quickly and naturally at home.

18. Consume Spinach

how to grow taller
Spinach is a kind of vegetable that is commonly eaten in South Asia. It is a leafy vegetable which is able to increase the functions of your body. Might be you have watched or heard the tale of the sailor Popeye, who became tall and strong thanks to eating spinach. Spinach is rich in iron, fiber, calcium, and vitamins, which are very useful for growing the height effectively. To sum up, Consuming spinach is a simple tip you should try if you are finding how to grow taller quickly and naturally!

Additionally, spinach is also one of the best home remedies for constipation

19. How To Grow Taller – Eat Yogurt

how to grow taller
The body can’t create calcium by itself. Therefore, to help the body in absorbing calcium, you have to need a corresponding level of vitamin D. In fact, yogurt is a food that has a high level of calcium and vitamin D that are very necessary for the growth of your body height. In addition to yogurt, you can use butter, cheese, or some other preparations from yogurt.

In addition, yogurt can also treat oily skin effectively.

20. Consume Egg

You should try this tip if you want to see how to grow taller quickly and naturally.

Eggs are very rich in protein; particularly egg white is great for the overall body development because it can aid in synthesizing the vitamins in your cells, so it will assist in developing the height naturally and effectively. Eggs including chicken eggs, quail eggs, duck eggs … are very tasty and can be prepared with many different recipes such as fried eggs, boiled, or omelet.

21. How To Grow Taller – Consume Carrot

how to grow taller
Carrot is the vegetable that contains many different vitamins, particularly vitamin A. Consuming carrot regularly is not only great for the brain and eyes development but also boost the protein synthesizing mechanism, which helps to increase and develop the body height. In fact, you can consume raw carrots or their juice which is a delicious, cool, and sweet drink.

22. Consume More Oats

how to grow taller
You should also not skip this tip if you really want to find how to grow taller quickly and naturally. In fact, oat starch and oats are the foods that are very rich in protein but low in fat, so it is the best breakfast option in the menu to increase height. You can prepare oatmeal with many different recipes to increase the flavor as well as get “delicious” feelings!

23. How To Grow Taller – Eat Chicken

how to grow taller
If you are finding how to grow taller quickly and naturally at home, you should try eating the chicken flesh. Chicken has a rich source of protein and is low in fat which can help you in growing and developing your height naturally and effectively. However, chicken thighs are high in iron and fat. Chicken is easy to prepare with many delicious dishes such as chicken soup, steamed chicken, or boiled chicken. You should add about 100 grams of chicken to your daily diet if you want to increase height quickly and naturally.

24. Fruits

how to grow taller
Most fruits contain many vitamins and minerals that are essential and great for the health of human beings. The fruits which are high in vitamin A, such as mango and peach, are very good for the body development. Furthermore, citrus fruits, such as tangerines, lemons, grapefruit, and oranges are rich in vitamin C, which can help the body to absorb calcium in the best way. Eating fruits daily will aid in developing strong bones, boosting height naturally and be good for your skin and your digestive system. In addition, it even can assist you in preventing cancer.

25. How To Grow Taller – Swimming

how to grow taller
Swimming is a very good way to increase height naturally and quickly. Swimming two hours per day can help you to increase your height. If you don’t find how to swim, you should find a coach so that she or he can teach you how to do it. For maintaining the energy that is consumed by this exercise regularly, you should consume healthy and balanced meals.

26. Improve Immune System

how to grow taller
As you know, there are some kinds of disease in the adolescence can prevent your body from developing height. In fact, most of these diseases can be avoided if you have a high immune system. Therefore, for safety, you should enhance the consumption of vitamin C (from the certain fruits such as lemons, grapefruit, and oranges) and get enough rest whenever feeling ill.

You should keep your immune system strengthened and stabilized by eating fresh foods and whole grain on a regular basis. In addition, you should also avoid consuming processed foods and other foods with unhealthy fats and poor quality.

You should eat a diverse and healthy diet. It means that you should eat plenty of fruits, brown rice, all types of vegetables, protein from milk, nuts, fish, cheese, and other food sources which contain omega-3 and antioxidants to get a healthier immune system.

27. How To Grow Taller – Avoid Smoking

how to grow taller
According to many studies, children who are passive smoking or currently smoke can be shorter than other children who don’t smoke or live with their parents who are non-smokers. Hence, the cigarette is known as a risk factor that will create height restrictions. In fact, smoking isn’t good for everyone in any condition and disease, so even you aren’t among people who want to see how to grow taller quickly and naturally, you still need to quit cigarette or at least, avoid the use of it!

28. Limit Using Caffeine

how to grow taller
You should try the following tip if you are finding how to grow taller quickly and naturally at home. However, this is a hard thing to practice for people who love taking coffee or consuming chocolate.

According to some researchers, caffeine doesn’t directly slow down the growth of your height. But caffeine will increase the ability to get insomnia. You should also know that a healthy and proper sleep will play a crucial role in the growth of the maximum height which you are aiming for.

29. How To Grow Taller – Frequent, Smaller Meals

how to grow taller
In fact, it is recommended that you should have 6 meals a day instead of 3 large meals to promote your metabolism. The amount of growth hormone produced and the result of the regime of height gain will depend on what you eat. Hence, you need to have a proper diet plan to achieve further inches of height quickly and naturally.

30. Limit Using Steroids

how to grow taller
The steroid is an organic soluble fat that is derived synthetically or naturally. Anabolic in steroids can inhibit the development of bone in children. In addition, this can also lower the sperm counts, increase blood pressure levels, and lead to the risk of heart attack. Besides, children who suffer from asthma and use a respiratory bottle with a small amount of steroid budesonide can be shorter (about 1 cm) than steroids nonusers.

If you want to know more about natural, simple ways for treating other diseases or skin conditions go to our main How To page. After reading the article of top 30 tips how to grow taller fast and naturally, hope that it can help you find out the best solution to increase your height fast & naturally at home. However, the article is only for the informational purpose, thus, you should meet your doctor to get advice before applying any way. If you have any question, or you know other tips how to grow taller, please leave them below.

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