Is height still growing after puberty?


Having gone through puberty but still not reaching the desired height, many young people are wondering whether their height will grow after puberty or not? Is there still a chance to break through height and possess outstanding stature as an adult? Let’s explore more about this topic in the following article.

What is puberty?

Puberty is a process in which the body undergoes drastic physical changes, transforming from a child into an adult body with complete reproductive functions.

For girls, puberty usually begins and ends between the ages of 9 and 16. The typical signs that indicate that a child has had puberty is: Breast development, genital changes, vaginal discharge, pubic hair growing around the private area, hairy armpits and odor, menstruation, Facial skin may have acne, voice clearer and softer.

Boys go through puberty at the age of 10-18 years old, the telltale signs include: appearance of pubic hair and facial hair, deeper and louder voice, appearance of pharynx, penis growth and reaching adult size, ejaculation, armpit hair and body odor…

This is also a period of strong growth in height and weight of children. Only after 1-2 years of puberty, children can grow up, expand, and be different from before.


How does puberty affect height?

Puberty in boys and girls is a time of dramatic growth in height. The height growth rate of children at puberty reaches 10-15cm/year. When this level is reached, in the following years, the growth in height will gradually decrease.

For girls, height can reach its peak between 10-14 years of age. Boys can peak in height between 12-15 years of age. Growth rates decrease gradually from the age of 15 in females and from the age of 17 in males.

The reason that children’s height increases sharply during puberty is due to the impact of factors:

Sex hormone: Estrogen hormone in girls and Testosterone hormone in boys secreted a lot during puberty will stimulate the bone system to grow quickly, thereby helping children to develop a strong height during puberty.

Growth hormone: This is a factor that directly affects bone growth and height. During puberty, the pituitary gland is more active and produces more growth hormone than in other periods. As a result, the child’s height increases rapidly.

Puberty children also have better stature and physical strength than before, can experience many sports and intense exercise. This also helps a lot in the natural height development process.

Does height still grow after puberty?

After puberty, height still increases, but the growth rate will be lower than during puberty. It is estimated that children can grow 3-5cm/year after puberty if they have a reasonable health care regime. Therefore, after puberty, children still have the opportunity to improve their height, add a few centimeters to be more confident with their stature.

Normally, height stops growing between 18-20 years old. After the age of 20, most of us cannot grow taller because the growth cartilage at the ends of the bones has completely closed. All attempts to increase height naturally after the age of 20 have not worked. The only way to grow taller after this age is leg lengthening surgery. But only a few people have the courage to perform this surgery because it is very painful, expensive and the risk of dangerous complications is quite high.

Causes of slow growth after puberty

If puberty is a period of strong endocrine gland activity, producing a lot of sex hormones, growth hormone, thereby promoting a rapid increase in height, after puberty, the activity of the endocrine glands slows down. On the contrary, the levels of these two hormones decreased significantly. This is also the cause of slower growth in height after puberty.

In accordance with the laws of natural growth, height only grows to a certain point and stops completely, not increasing or decreasing erratically like weight. The period after puberty is considered a stepping stone, bones develop at a slow rate and officially “stagnate” between the ages of 18-20.

Effective methods to increase height after puberty

In order to have a standard body shape as an adult, you need to pay attention to taking care of your height from a young age, especially in the post-puberty period. Here are some effective ways to increase height after puberty:

Eat a variety of nutrition

The menu for each meal of the day, whether it’s breakfast, lunch or dinner, needs to be carefully prepared, with a variety of foods to provide the body with four main groups of nutrients: Protein, starch, fat, and vitamins. and minerals. If you have a habit of eating in favor of certain foods, you should try to adjust your diet to provide ample nutrition for your body.

Good foods for height should not be missed:

  • Chicken
  • Egg
  • Lean pork meat
  • Salmon
  • Pilchard
  • Shrimp
  • Crab
  • Spinach
  • Broccoli
  • Yam
  • Oranges

Drink milk every day

Milk is a nutritious drink that is very beneficial for height and health. Drinking milk daily is also an effective way to increase height after puberty. The abundant source of calcium, protein, vitamin D, and vitamin A in milk will help the bone system to be strong and grow quickly in both length and thickness. This is very beneficial for natural height growth.

You can choose to drink cow’s milk, nut milk or eat dairy products such as yogurt, butter, cheese, etc., depending on your taste. The nutritional value of these products is different, but not too great.

The recommended amount of milk to drink daily for puberty is from 350 – 500ml. The right time to drink milk is after breakfast and 2 hours before going to bed. Do not drink milk before meals because it can make you full, lazy to eat.


Sports practice

After puberty, you can freely choose your favorite sport because your stature and physical strength at this time will be suitable for most sports. Proper exercise will promote the accumulation of minerals in the bones, help the bone system to be strong, and increase bone density effectively. On the other hand, exercise also helps the pituitary gland to produce growth hormone to help bones grow faster.

Sports that help height grow well include:

  • Swimming
  • Volleyball
  • Basketball
  • Football
  • Skipping
  • Running
  • Single swing
  • Yoga
  • Cycling

You should spend about 60 minutes a day on exercise so that your height will have good conditions to develop to its full potential.

Sleep before 10 p.m

The time of going to bed has a huge impact on the natural height growth process during puberty. The body is in a state of deep sleep from 23h-01am, the pituitary gland has good conditions to produce growth hormone. The more growth hormone is secreted, the better the height will be.

Having enough and deep sleep every day also helps the body recover effectively after a tiring working day, relax the mind, and easily focus on the next day.

For good height growth and good health, you should go to bed before 10pm every day, sleep for 8-10 hours/day. The bedroom is clean, airy, with the right temperature to create a comfortable space for the body to sleep better every day.

Choose comfortable clothes

Few people pay attention to choosing comfortable clothes to wear every day, but only choose clothes according to their preferences and circumstances. However, often wearing tight, inelastic clothes easily irritates the skin, tightening the limbs, hindering movement, especially when playing sports. Wearing clothes that are too tight also increases the risk of vaginal infections, adversely affecting health.

Therefore, if you want to grow taller, you should prioritize loose, airy, stretchy and sweat-absorbing materials to really comfortably move, work and study every day.


Sunbathing is the simplest and most effective way to supplement vitamin D for the body. Vitamin D will support the bone system to absorb calcium and phosphorus more conveniently, strengthen strong bones, thereby increasing height faster. If you lack vitamin D, the bone system is still at risk of calcium deficiency even though you have eaten a lot of foods rich in this mineral.

Just 15 to 20 minutes of sunbathing a day, the skin has synthesized enough vitamin D needed every day. The right time to sunbathe is before 10 am and after 16 pm, when the intensity of the sun is mild. Avoid going out in the sun at noon, the UV index in the sun is very high at this time, which can be harmful to your skin as well as your health.

Drink enough water

Water plays an important role in height growth. Lack of water, nutrients are not dissolved and transported to cells smoothly, the body is tired, lacks vitality, does not want to exercise and cannot rest comfortably. This will of course interfere with the natural physical development, especially during the height growth period such as the post-puberty period.

You need to drink enough water every day. Your water needs will vary depending on your weight. The commonly used formula for calculating the amount of water to be added is body mass (kg) x 0.03, water unit is liter. Filtered water is the best choice for health and height. In addition, you can also choose to drink orange juice, smoothies, herbal tea.

Psychological comfort

Psychological stress during puberty can have adverse effects on physical health and growth. The fact that you are often sad, negative thoughts make the schedule of eating, exercising, resting disturbed, stimulating the production of hormones that make the body tend to be lazy, tired or difficult to control. own actions, excessive agitation.

Some people who are too impatient to increase their height, measure their height and see that they do not grow as expected, often falling into a state of depression and self-indulgence. This is not advisable and can hinder height growth during critical periods such as puberty.

Try to keep a comfortable mind, maintain a healthy lifestyle in the post-puberty period for maximum physical development.

Controlled electronic device exposure

Electronic devices are an important part of modern life, serving both learning and skill development as well as a means of entertainment and social connection. However, spending too much time using electronic devices can reduce the amount of time you have to rest, eat or do physical activities.

Even many young people skip meals, stay up late just to play games, chat with friends, surf the web, etc. after puberty.

Only use electronic devices when absolutely necessary, control the time of use each day, ensure that you eat, exercise and rest properly is the next rule you need to remember if you want to grow taller. post-puberty period.

Use food supplements

In the post-puberty period, the body needs a lot of nutrients to serve physical activity and promote height growth. Only through the daily diet menu, it is difficult for you to meet the nutritional needs necessary for maximum growth. Supplements are a great choice to provide important nutrients for strong bones and good growth.

In dietary supplements that provide the body with Calcium, collagen type II, vitamin D, magnesium, phosphorus, zinc… are all components that directly participate in bone structure, determining bone strength. The content of each substance has been carefully calculated so that when combined with the nutrition from the meal, it will take care of the healthy body, without causing excess to adversely affect health.

The technology of preparing dietary supplements is very modern, helping the body to absorb easily with the maximum amount. This is an effective support tool for puberty to maximize height growth.

Height is still growing after puberty. But don’t wait until puberty to increase height because the growth rate at this time is quite low. Make the most of the time of puberty when height grows rapidly, apply effective ways to increase pubertal height to break out in stature and be more confident in life.

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