In our society, a tall stature is admired. Models need to be 5’7’’ or taller, and women look for men who are tall, dark and handsome. Unfortunately, you don’t get to choose your height. Genetics play the largest factor in determining your final height. Luckily, however, there are a few vitamins that can help to encourage height growth when eaten in the diet or supplemented.
According to the journal of Clinical Endocrinology, vitamin A supplementation has been found effective in enhancing height growth in children (see reference 1). The researchers supplemented 6,000 IU of vitamin A each week for one year, along with an iron supplement, and found that this allowed children to grow taller quicker and was equally effective as growth hormone supplementation.
Can Supplements Make You Grow Taller?
Foods rich in vitamin A include liver, some full-fat dairy products and cod liver oil. While full-fat dairy products do provide extra fat and calories, they also provide more vitamin A than low fat versions, since vitamin A is a fat soluble vitamin. Vitamin A is also abundant in carrots, sweet potatoes, spinach and dried apricots.
If you are considering taking a vitamin A supplement for height growth, talk to your doctor first about what dose is safe for you. Since vitamin A is a fat soluble vitamin, your body cannot get rid of any excess amounts on its own and taking in levels of vitamin A which are too high can cause toxicity.
Nutrition for Height Growth
Vitamin D can encourage growth in height. Teenage girls who are deficient in vitamin D have stunted growth; according to the McGill University Health Center 2. One possible reason for this is that low vitamin D levels can lead to osteoporosis which can weaken bones and prevent growing.
Regarding milk, all percentages of fat have the same amount of vitamin D.
Vitamin D, like vitamin A, is also a fat soluble vitamin, so it is possible to get too much of vitamin D. Some possible harmful side effects from too much vitamin D include:
- kidney stones
- heart rhythm abnormalities
Can Supplements Make You Grow Taller?
Nutrition for Height Growth
Can Foods Make You Grow Taller?
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Vitamin D Deficiency & Blurred Vision
Side Effects of Taking Prenatal Vitamins Before Pregnancy
Vitamins for the Menstrual Cycle
Vitamin K Foods to Avoid While on Coumadin
Can Vitamin B-5 Help With Hair Loss?
Supplements That Are Bad for the Liver
- Spur Growth in Children with Two Simple Nutrients. Nourishing Connections.
- Teenage girls who lack vitamin D 'risk weight gain and stunted growth'. Daily mail reporter.
- Vitamin D. Office of Dietary Supplements.
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Sarah Davis has worked in nutrition in the clinical setting and currently works as a licensed Realtor in California. Davis began writing about nutrition in 2006 and had two chapters published in "The Grocery Store Diet" book in 2009. She enjoys writing about nutrition and real estate and managing her website, RealtorSD.com. She earned her bachelor's degree in nutrition from San Diego State University.