How to Grow Tall After 18, 20, or 21? (Evidence-Based)

grow tall after 18

I am sure you have heard a lot that height increases until puberty but what if you are an adult. Can you grow tall after 18, 20, or even 21? The simple answer to this lengthy question is, Yes, you can grow taller after the age of 18.

In the above paragraph, I have given you just a simple one-sentence answer and you definitely have heard this from your friends and family members too.

But the question is if the answer has helped you? The straightforward answer is, No.

That’s why I have taken a step further to explain it to you in detail.

In this article, I will try to explain to you how to grow tall after 18, 20, or 21.

How to Grow Tall After 18, 20, or 21?

Please Note!

Before I go into the detail, let me clear you one thing, please don’t expect a huge difference in your height. After 18 one can only increase 3-8 centimeters and not more than that. (Exceptions are always there)!

1. Take Proper Nutrition

This is the basic and most important step in increasing your height. Malnutrition is the biggest factor that hinders your growth hormones. (1)

You have to eat healthy food. I advise you to add the following things to your diet for the best results.

  • Milk
  • Yogurt
  • Fruits
  • Vegetables
  • Meat
  • Protein Drinks
  • Eggs
  • Butter

Now I will discuss some of the benefits of eating them in detail.

Milk, Butter, and Yogurt

These 3 are very beneficial for our bones. They contain a high amount of calcium that your bones require to grow taller. So drink milk and eat yogurt and butter regularly for long-term benefits.

Fruits and Vegetables

They contain different types of vitamins which our body also needs to grow tall. Fruits and vegetables not only help in increasing height but also help in getting fair skin. So you must add them to your daily diet.

Meat and Eggs

Meat and eggs both contain a high amount of protein which is also very beneficial for your body. Eating them also helps in getting strong muscles and you can also avoid hair loss problems.

Protein Drinks

If you go to the gym then you know the importance of them. Protein shakes give your body a huge boost to grow and to gain weight.

So, these are the things which you have to add to your daily routine and avoid eating junk foods like KFC, McDonald’s, etc.

2. Do Proven Exercises

There are different exercises to increase height but I will only discuss those which are effective and show quick results.


grow tall after 18

Hanging is the best exercise when it comes to increasing height. Gravity affects our height by compressing our spines and joints. Hanging is the only way to compress this problem.

So it is highly recommended that you hang daily 2 to 3 times for 5 to 10 minutes. Doing so relaxes your body muscles and stretches your spine or backbone.


grow tall after 18

Swimming is also a natural and most recommended way to increase height. When we swim, our body stretches continuously. This strengthens our body muscles and also increases the length of bones in a natural way, which ultimately increases our height.

Cobra Stretch

grow tall after 18

As mentioned in the picture, you have to do this stretch like that. This exercise also stretches your spine which ultimately results in an increase in height. Do cobra stretch daily for 3 to 5 minutes. This helps you a lot to grow tall after 18.

3. Take Proper Sleep

Sleep is also a very important factor to grow tall. According to studies, our body grows most when we sleep. (2)

According to doctors, taking daily 6 to 8 hours of sleep is very important for the proper functioning of the body. In this way, our body gets full opportunity to grow naturally. So do not take this step lightly as it is the crucial step and do not compromise on your sleep.

Wrapping it Up!

I hope you have enjoyed reading the article. All the steps mentioned are very effective in increasing height naturally and everyone must follow them.

It does not matter which age you are (under 25), follow them and you will definitely see the improvement.

The information present on this webpage has not been evaluated by any medical authority such as the Food & Drug Administration (FDA). All information is for educational purposes only. Strictly saying, we do not aim to diagnose, treat, cure, or prevent any disease or illness. You must consult a medical professional before acting on any content on this website.

Categorized as General

By Usama (Medical Student)

Usama is a medical student (MD) and loves to share his medical knowledge. He loves to write on different health and medical conditions for a better understanding of a common person. To know more about him visit the About page.

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