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what are the Vitamins to Grow Taller

Yes, you read that right. There are vitamins that help you grow taller – even as an adult. And no, they aren’t magic beans.

Your height depends on a number of factors, including genetics, so you shouldn’t expect to grow from 180 cm to 200 cm by taking vitamins for growth. However, nutrition plays a vital role in cell, tissue, and bone development. 

If you don’t have enough of the essential vitamins to grow taller, changing your diet or taking vitamin supplements might help you reach your maximum height.

Vitamin A

Vitamin A enhances bone growth by creating the cells that builds our bones, and it helps you maintain your height once you’ve reached your maximum. 

A deficiency in vitamin A can limit your ability to absorb and metabolize calcium, and this has a negative impact on our bones’ ability to grow.

Try eating eggs, salmon, carrots, and broccoli to give yourself the vitamin A that you need.

Vitamin B Complex

There are 8 versions of vitamin B, each with its own set of unique yet related health benefits. Most of the B vitamins support bone health in a variety of ways. 

For instance, vitamin B1 promotes proper circulation, sending a regular blood supply throughout the body to enable growth. Also, vitamins B2 and B12 promote bone growth, particularly in children who have low vitamin intake.

Choose rice, eggs, salmon, and liver to get the most B vitamins in your body.

Vitamin C

It is unsurprising that this important vitamin for growth made the list. Vitamin C is known for its many health benefits, which include supporting tissue growth and the production of the collagen that we need as we get taller. 

It also activates the cells that build bones in our bodies and enhances the ability of vitamin D to create bone growth.

Try eating cantaloupes, cauliflower, kale, oranges, and strawberries to make sure you have enough vitamin C in your diet.

Vitamin E

Research shows that a vitamin E deficiency could lead to stunted growth in children, so it’s important to have enough in your system. Vitamin E is proven to support tissue growth,

 which we all know can make our skin look fuller with fewer wrinkles, but it also gives our bodies structure as we grow. 

Tissue growth is also important to our overall development and protection as we get older.

Try eating butternut squash, avocados, and salmon to support your vitamin E levels.

Vitamin K

Although this vitamin is often associated with older people to help prevent osteoporosis, it actually promotes healthy bone development at any age. This might be the most effective vitamin for growth, as it works well with calcium to build our bones. 

It also gives us stronger bone density, which supports our body’s structure to help us maintain our height. It has even been proven to promote bone formation

Try eating turnip greens, edamame, Brussels sprouts, and asparagus to increase your vitamin K.


Iron is an important component of our bones, so it is a must to have enough iron in our system. This nutrient supports bone cell growth and it helps to treat anemia, 

which negatively impacts the production of our bones. Iron absorption into your bones is promoted by vitamin C, so take vitamin C with your iron-rich foods to give yourself an extra boost.

Try eating shellfish, broccoli, turkey, tofu, and dark chocolate to maintain a healthy level of iron.


This mineral is known as the essential building block for us to have healthy bones, as it helps us maintain the bone mass necessary to support our body structure.

Pair calcium with vitamin D, as it promotes the absorption of calcium and helps to build and maintain bone strength.

Try eating yogurt, kale, okra, orange juice, sardines, and collard greens to enable bone growth.


Many are surprised to learn that your bone density also depends on how much protein you have in your system. This is an important factor in helping us reach our maximum height and preventing us from losing height as we get older. 

Try drinking milk, protein shakes, oats, shrimp, and Ezekiel bread to get more protein in your diet.


Magnesium, which is actually also a component within our bones, helps us maintain of our bone density and prevent osteoporosis, which causes us to lose height as we get older. 

Magnesium chloride, the most popular magnesium supplement around, is also thought to be the most effective for bone health. 

Additionally, magnesium activates the vitamin D in our bodies, which in turn promotes the effective use of the calcium in our bodies – a triple threat!

Try eating quinoa, dark chocolate, kale, prunes, and apricots to incorporate this important nutrient into your daily routine.

Foods to avoid

You should avoid certain foods that can interfere with your ability to grow to or maintain your maximum height. Avoid salty foods and sodas, which cause bone deterioration. 

Also, although beans, spinach, and Swiss chard are generally healthy,make sure you don’t eat too many because they interfere with the body’s ability to absorb calcium. 

You should also limit your consumption of red meat because animal proteins can absorb the calcium from our bones.

If you want to make sure your children reach their maximum height, or if you would want to make sure you have the best vitamins that help you grow taller and reach your maximum height as an adult, these foods will provide you a foundation for growth. 

In addition to a healthy diet, forget to get enough sleep, practice good posture, avoid excessive drinking, and get enough exercise to promote the production of growth hormones and bone tissue in the body. You should also consider taking a supplement to get enough vitamins to grow taller. 

If these tips don’t work for you, please consult your physician to see if there may be an underlying health condition.

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