14 Foods That Makes You Taller and Increase Height Naturally

While gene is the major factor in determining your height, there are 14 foods that makes you taller and increase your height naturally. Here’s what and why..

Can Foods Make You Taller?

Yes. Foods can make you taller, but it effects people differently. Some people grow taller after eating certain foods while others don’t. The effects are all down to genetics after all.

Tall Couple in Kitchen are Cooking Healthy Foods That Makes You Taller (Eggs, Milk, Leafy Greens and Vegetables)
Tall Couple in Kitchen are Cooking Healthy Foods That Makes You Taller (Eggs, Milk, Leafy Greens and Vegetables)

Relation Between Foods, Lifestyle and Height

Keep in mind that at a certain point of time, the body stops getting taller after reaching the maximum potential height.

Research has shown that many of the foods we consume can contribute to our height. If you’re looking for a way to boost your height naturally, maintain a healthy diet and active lifestyle, it should be easy to eat these foods and maintain your height.

There are foods and exercises which can maintain your height and preserve the strength of your bones and posture which we will talk about in this article.

What Foods Makes You Taller?

1. Eggs

Eggs are a great source of proteins, which are needed for tissue growth. Additionally, eggs contain vitamins such as Vitamin D and Vitamin B that have been shown to support bone, muscle and cartilage growth.

Eggs contain phosphorus, a mineral that has been shown to help in the development of bones and teeth, as well as the maintenance of healthy connective tissue.

Eggs are Type of Foods That Makes You Taller (Eggs Stimulates the Production of Human Growth Hormone "HGH")
Eggs are Type of Foods That Makes You Taller (Eggs Stimulates the Production of Human Growth Hormone “HGH”)

Eggs are relatively high in choline and egg yolks contain more than twice the choline as whole eggs. Choline is a structural nutrient which, when combined with Vitamin D3 and Calcium, helps to form bones. This is why eggs is one of the foods can make you taller.

Eggs also stimulates increases the production of human growth hormone (HGH), which greatly contributes in getting a person taller. 

2. Yogurt

Yogurt is one of the most important foods that you should eat in order to achieve a taller stature. Yogurt is a great source of Calcium and Vitamin D, two important ingredients for bones health.

The cartilage in our bodies is very important in keeping joints flexible, Yogurt can improve the cartilage health. In addition, yogurt contains Lactobacillus acidophilus, a probiotic microorganism that helps to maintain the balance of good bacteria in your gut – good bacteria helps with weight loss and digestive problems. 

3. Almonds

Almonds are a great snack food. They are rich in Vitamin B2 and Calcium, which promotes a healthy metabolism of the body and prevents bone loss. They are also loaded with healthy fats and protein. These nutrient-packed nuts can also increase the length of your legs and arm muscles.

Almonds are a fantastic food to eat if you’re looking to for the best foods to grow taller. Almonds contain ellagic acid which can increase the levels of collagen in your body, making your skin and bones stronger. Almonds are a nut with high protein content that helps the body produce more bone mass.

Almonds are a great source of Vitamin E, which is a very powerful antioxidant. It helps protect our cells from free radical damage, which is what causes premature aging. Vitamin E also protects our DNA and prevents cancer.

Milk, Yogurt and Dairy Products are Type of Foods That Makes You Taller (Dairy Increase The Strength of Your Bones)
Milk, Yogurt and Dairy Products are Type of Foods That Makes You Taller (Dairy Increase The Strength of Your Bones)

4. Milk

Milk can make you taller because of Calcium. Calcium has a powerful effect on our body and the health and strength of your bones.

Milk is a good source of protein and Vitamin B12. Milk is also responsible for the production of many enzymes that are necessary for the absorption of nutrients. These nutrients in turn will help in the growth and development of bones.

Milk is composed of approximately 42% water, 26% carbohydrates, 5-12% fat and 4% protein. When you drink milk as a child your body starts to produce growth hormones at a very early age (approximately the ages of 9-10) to allow your body to develop. This gives you a lot more height than your peers who do not have this advantage.

Milk also helps our nerves work properly, making us feel relaxed in addition to being calm.

5. Broccoli

Broccoli is one of the foods that makes you taller. Broccoli have been proven to make you taller by increasing levels of DHA Omega-3 fatty acids. It is also a source of glutamine which boosts our body’s ability to produce growth hormone.

Broccoli is a high-level source of Calcium, Vitamin K, Vitamin A and Vitamin B, which are essential for bone growth.

B vitamins are also crucial for healthy bones because they’re essential in the production of proteins that provide calcium. Consuming foods like broccoli contributes to bone health and growth.

Broccoli has been considered a miracle food because it contains high amounts of Folic Acid, Vitamin C and antioxidants that are essential in protecting the human body from free radical damage. 

6. Sweet Potatoes

Sweet potatoes contain beneficial nutrients such as beta-carotene and Vitamin C that regulate the growth of tissues, bones, cartilage and collagen in humans which helps your body produce more connective tissue. This can help the body grow taller, since the length of the legs is determined by the amount of connective tissue in them.

All the varieties of sweet potatoes have a nutritional profile, and one of them is high in vitamin B6. A study from 1999 showed that those who consume more than 10mg of vitamin B6 per day are 2.5cm taller than their peers who don’t get enough of this essential nutrient.

7. Berries

Berries such as strawberries, blueberries, blackberries and raspberries are the foods that makes you taller. When you eat them, your body absorbs flavonoids from these berries which help to develop bone and tissue around the spine.

In the past, eating berries has been shown to have a positive effect on height in children. This was because high-berry diets have been shown to increase human growth hormone (HGH), which increases linear bone growth and bone mineralization.

When people eat low-berry diets they often experience decreased HGH levels.

Berries are Type of Foods That Makes You Taller (Berries Increases the Production of the HGH and Rich with Vitamin C)
Berries are Type of Foods That Makes You Taller (Berries Increases the Production of the HGH and Rich with Vitamin C)

Berries also contain a significant amount of biotin, which is an essential element for healthy hair and nails. Berries are also a great source of Vitamin C, Calcium, and Magnesium, which is why they’re often recommended as a diet plan for athletes. 

8. Salmon

Salmon is an excellent source of protein. This higher-than-average protein intake can greatly boost the body’s metabolism and promote muscle growth. It is also a good source of zinc and Vitamin D, two nutrients that are crucial to growth in children.

In one study, infants who had been given salmon in their first year of life grew more than twice as tall by age five than those who did not get salmon during this time frame.

Salmon is type of healthy foods that makes you taller because it is a rich source of Omega-3 fatty acids which is important for the growth and health of the bones. It is also found that salmon stimulates naturally the production of HGH (human growth hormone) in your body.

9. Chicken and Chicken Soup

There are many foods in the world that can help increase height. One of these foods is chicken. Consuming chicken will boost your collagen levels and human growth hormone so you have healthier skin, hair, nails, and bones.

Chicken soup contains a lot of nutrients that a body needs to grow. It increases your height by feeding your body with minerals and proteins.

Chicken is type of foods that makes you taller because of the growth hormone in chicken. This hormone activates a gene called Insulin-Like Growth Factor 1 (IGF-1) that plays a role in the growth of children and adolescents (teenagers).

IGF-1 is also made naturally by the human body, but it is still active at age 20.  The hormone increases the length and width of bones, including those in the arms, legs and pelvis.

Finally, chicken is a great source of protein. As a result, the body converts it into amino acids which are the building blocks of muscles.

The amount of amino acids in chicken is comparable to that found in human muscle tissue and therefore provides enough protein for the body to grow and maintain muscle mass without having to consume more protein than it needs.

10. Bone Broth

Bone broth is a food supplement that has been used for thousands of years. It is made from bones and gelatin and contains many nutrients including amino acids, minerals, vitamins and enzymes.

Containing collagen, it is believed to increase your bone density by building new cells and improving blood flow through the body. This gives the effect of increasing height and reducing osteoporosis.

Bone Broth is Type of Foods That Makes You Taller (Bone Broth is Full of Amino Acids, Minerals, Vitamins, Enzymes and Collagen)
Bone Broth is Type of Foods That Makes You Taller (Bone Broth is Full of Amino Acids, Minerals, Vitamins, Enzymes and Collagen)

Bone broth is a type of stock that provides nutrients that are lost from the bones after long cooking times. It is made by boiling a mixture of meat, poultry, or fish, plus vegetables, herbs and seasonings such as onions, carrots, celery, garlic, salt and pepper.

Bone broth can be eaten at any time of day and is often recommended as a healthy soup.

Studies have shown that bone marrow contains a number of minerals, including calcium and phosphorus, which are essential for building strong bones.

Bone broth provides these nutrients in their most bio-available state, and can therefore be used as an alternative to other supplements or medications when attempting to increase height.

11. Beans

Beans, as you may know, contain Vitamin K2, which is essential for the generation of new cells in the body and growth. They have been associated with previous reports of increased height because of the effects it has on the bones. This happens when you consume beans, especially at a young age before puberty.

Beans are legumes and help the body to produce correct hormones. As legumes contain a lot of fiber, they help to keep the bowel regular and the colon healthy. Legumes also have Calcium, Magnesium, Potassium and B Vitamins. These nutrients do wonders when you are growing – being taller is certainly one of them!

Beans are one of the best foods that you can put into your diet to make yourself taller. Beans are packed with antioxidants, protein, and almost no fat.

Research has shown that beans contain a protein called the isoflavone genistein, which is known to empower the body’s natural growth response. In addition, beans contain other compounds that can help your bones, muscles, eyesight and so much more!

12. Quinoa

Quinoa is one of those foods that has a long list of health benefits, and one of them is its ability to make you taller. It can improve your bone density, decrease your risk of developing Type 2 diabetes, and prevent osteoporosis. Plus, it’s about 20% higher in protein than most grains.

Quinoa was found to have a high amount of protein, which stimulates collagen production in the body. The increased levels of collagen lead to increased bone density, which helps people grow taller.

Quinoa makes you taller because it is a complete protein. It contains all nine essential amino acids that are needed for the body to function properly. Quinoa is also considered a super food because it provides vitamins, minerals and fiber that our bodies need.

Quinoa’s antioxidant properties helps fight free radicals in the body that may cause cellular damage and slow down cell growth. Quinoa is also high in magnesium, which helps keep bones strong and helps with muscle contraction by increasing muscles ability to produce energy.

This is why quinoa is one of the healthy foods that makes you taller.

13. Collagen Powder

There are many ways you can increase your height, but taking collagen powder is one of the easiest. Collagen powder is a natural supplement made from animals and plants. It’s also said that collagen helps strengthen joint cartilage as well as it increasing lean muscle mass.

Collagen is a protein that our body creates. It is essential for the development of skin and nails, and for joint health such as arthritis and tendonitis.

Collagen powder is nothing but gelatin – a natural protein extracted from animal skin, bones and cartilage. Gelatin provides the structure for our bodies. It forms the framework for all of our bones, organs and body tissues.

Collagen is in charge of providing elasticity to our skin and joints, gives us strength of our hair, muscles and nails.

Collagen powder as a dietary supplement is used to promote the growth of collagen in the body. Stimulating the production of natural collagen improves the health of skin, bones and other tissues. Collagen can help you grow taller when you start taking these supplements.

For these facts, collagen powder is considered type of foods that makes you taller.

When people produce less collagen, they are more likely to develop some form of degenerative disease. This can decrease bone density, leading to osteoporosis, or it may lead to fractures (angina) in bones. Collagen supplementation can help correct these issues.

14. Leafy Greens

Leafy greens such as spinach, cabbage and lettuce are rich in Vitamins A, C, and K. These are essential nutrients that help to build bones, teeth and hair. In addition, leafy greens contain lutein which is known to reduce the risk of cataracts.

Vitamin K is a nutrient necessary for bone growth, so it may help build up bone tissue.

Leafy Greens contain an ingredient called Chlorophyll, which is an essential nutrient found in green plants and algae. This nutrient allows leafy greens to create energy from the sun and convert it into carbohydrates for growth.

Spinach is One of The Leafy Greens of Foods That Makes You Taller
Spinach is One of The Leafy Greens of Foods That Makes You Taller

Eating a lot of leafy greens has been shown to be beneficial for overall health, as well as aiding in physical fitness. For all these reasons, eating leafy green vegetables can improve bone density and increase height.

What Vitamins Increase Height Naturally?

The following list of 8 vitamins and minerals help in making you taller and support your height growth:

1. Vitamin D

The best vitamins for height is Vitamin D. There are many ways to get more vitamin D in your diet, including using a tanning bed and taking supplements. If you take too much of the supplement, though, you could end up with stomach pain, liver problems or unusually high levels of calcium in your bones.

Your doctor can give you a blood test to check on your levels of Vitamin D.

2. Vitamin C

Vitamin C is the most effective at increasing height. Your body turns it into an amino acid called ascorbic acid (vitamin C). Your body needs sufficient amounts of vitamin C to build bones and muscles.

The water-soluble vitamin C is a vital nutrient that the body uses to create collagen and the best way to get it is through some fruits and vegetables.

3. Copper

Copper is a mineral, which means it’s found naturally. There are foods that are rich with copper which §can help increase your height, such as leafy greens and dark chocolate. Copper is a mineral that helps with calcium metabolism and helps you grow taller.

When you ingest copper in food and drink, your body absorbs the metal into your bloodstream. This is how copper reaches your bones and organs

You may be surprised to learn that copper is a natural height enhancer. Copper can increase the amount of growth hormone released, making you taller and wider. Additionally, copper has an anti-oxidant effect and has the ability to enhance circulation in the body.

4. Vitamin B

Vitamin B helps to make bones stronger and reduce the risk for developing a certain type of arthritis called osteoarthritis. Also, vitamin B is necessary for healthy brain function, heart and nerve health, and reproductive organ functions.

Vitamin B is important for our body as it helps the growth and development of cells, organs, and tissues. One way that Vitamin B contributes to height is through its role in collagen synthesis. Collagen is a protein that gives strength to more than 300 different types of tissues.

Vitamin B also decreases the amount of cellular waste products such as lactic acid and ammonia in the body which can lead to shorter bones and muscles.

Supplements of Vitamins and Minerals Makes You Taller and Supports Your Height Growth
Supplements of Vitamins and Minerals Makes You Taller and Supports Your Height Growth

5. Magnesium

Magnesium is a mineral present in most foods, but it seems to be particularly abundant in dairy products.

A study published in 2011 concluded that men who consumed three or more servings of dairy products per day had a 0.69-inch increase in height over 15 years compared to those who consumed less than one serving daily.

The researchers speculated that the increased intake of magnesium from dairy products was responsible for the increase in height.

6. Zinc

Zinc is an essential mineral that has various benefits. It’s found in your skin, bones, and muscles. It also helps protect against cell damage and DNA replication.

If a person consumes zinc, they will produce more growth hormone. Growth hormone is the body’s natural response to being in an adapted state. It’s released when people are sleeping and helps cells regenerate throughout the entire body.

The growth hormone keeps you young so you can maintain your metabolism. Zinc is also crucial for proper development of the brain and nervous system.

Zinc is one of the 17 most common elements in nature and its present in all living cells, including our own. Zinc deficiency leads to stunted growth, weak bones and impaired wound healing.

7. Iron

Iron is a vital mineral that is required by the body. Its main function is to create hemoglobin, which transports oxygen throughout the body and helps to carry it to all parts of the body. Hemoglobin contains iron atoms, which makes up around 2% of total body mass.

The reason for taller stature is due to greater amounts of hemoglobin produced in an organism with higher iron stores.

The ability to absorb oxygen by the body’s cells is known as oxygen uptake. This ability is directly related to height, and there are two ways in which it may increase. The first is that taller people have a greater amount of hemoglobin, a protein present in red blood cells that binds with oxygen.

Hemoglobin contains iron and this helps transport oxygen from the lungs into the bloodstream.

8. Vitamin A

Vitamin A is essential for hair, skin, and vision. It’s found in good levels in carrots, liver and oily fish. Vitamin A also contributes to growth during childhood, so children who are exposed to a lot of sunlight have more vitamin A than those who aren’t.

Vitamin A helps your body grow. The human body gets its Vitamin A from meat and fish, but most people get enough of this vitamin through their diets.

The above mentioned vitamins and minerals are naturally available in many foods and it can also be purchased over the counter in a form of supplements. Please discuss with your doctor to advise on the suitable supplement for you, before taking any medication or supplement.

Does Ashwagandha Increase Height?

Yes, Ashwagandha has been shown to increase height in some studies. Ashwagandha is a well-known herb in ayurveda (traditional Indian medicine) for its phyto-chemical compounds that have positive effects on the human body.

Ashwagandha is been used since centuries and found to offer many health benefits. Ashwagandha is adaptogen herb, which means it adjust in respect to the body’s condition leading to resisting stress by reducing cortisol, enhancing memory health, improving physical performance by increasing Testosterone levels.

Summary Table of Vitamins, Minerals and Foods That Makes You Taller:

Foods   Eggs, Yogurt, Almond, Milk, Broccoli, Sweet Potatoes, Salmon, Chicken, Bone Broth, Beans, Quinoa, Collagen Powder, Leafy Greens.
Vitamins   Vitamin D, Vitamin C, Vitamin K, Vitamin B, Vitamin A.
Minerals   Copper, Magnesium, Zinc, Iron.
    This table lists the necessary vitamins, minerals and foods that makes you taller and healthier.


While taking care of your diet and following a healthy lifestyle, remember that genetics will always remain the top reason of making you taller.

Research suggest that eating certain foods that makes you taller such as dairy products, salmon, beans and leafy greens.

Taking some supplements (vitamins and minerals) may also contribute in the process of growing you height by stimulating the production of the human growth hormone and the development of your bones.

It’s always recommended to consult your doctor on the plan of action before taking any supplement or medication.

If you enjoyed reading this article about foods that makes you taller, you may want to checkout Anti Aging: How to Reverse Your Skin Age Quickly and Safely, 8 Best Fresh Anti Inflammatory Juices for Your Health.

Resources related to this article:

M.D Mark D. - Healthline Gate Health and Medical Articles Author

About The Author

M.D Mark D. is a Health and Wellness professional writer. Mark has authored many health articles around the following topics: Men’s Health, Women’s Health, Fitness, Nutrition, Pets Health, Mental Health, Medicine, and Supplements.

5 thoughts on “14 Foods That Makes You Taller and Increase Height Naturally

  1. I researched a lot of other websites but this one was the most informative in regards to foods that makes my teenage boys taller.. so thank you!

    This article has all the information I need to know about different foods, vitamins and minerals that can help with height and growth of my children who are quite curious about their height, which is quite normal for their age 😉

Leave a Reply

Your email address will not be published. Required fields are marked *