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Foods that make you taller - TruHeight

Foods That Make You Taller

Written by: Jelly Jabla



Time to read 10 min

A person’s height is 80% determined by their genetics and 20% influenced by biological mechanisms and environmental factors. Among those include nutrition and good health, which are considered indicators of a person’s appropriate growth progression.


Vitamins and nutrients play important roles in bone development, which are central to growth. And a diet complete with nutritional necessities can assist in enhancing growth and minimizing age-related shrinking.

Can Foods Make You Taller?

While height is mostly determined by DNA, a child with a nutritious diet during their growth spurt can exceed their growth potential by a couple of inches. For females, this lasts up until the age of 15, while males grow until they reach 18.

After puberty, however, there is little one can do to increase their height. However, studies have found that through nutritional rehabilitation and a healthier diet, adults can keep their bones and joints strong, decreasing the tendency of height loss that comes with aging.

According to research, adults gradually lose height between the ages of 30 to 70. Men can lose about an inch in height while women can lose two inches. After 80, both genders can shrink another inch.

As to why this happens, University of Kansas for Medical Sciences geriatrician Dr. Pham Liem explains that adults shrink because joints get worn out and spinal columns become shorter as we age.

To combat age-related height loss, the body needs to be supplied with adequate macronutrients and micronutrients that facilitate bone growth, improve bone density, and support skeletal development. This can be done by consuming foods rich in nutrients like calcium, vitamin D, magnesium, protein, B vitamins, and vitamin C.

17 Foods That Can Make You Taller

A curated nutritional diet can go a long way in supporting proper bone development and maintaining max height up until late adulthood. Here are some foods that should be a part of your diet to maintain bone strength and induce height gain.



Almonds are highly nutrient-dense, containing plenty of vitamins and minerals that complement growth and bone development. These include fiber, magnesium, manganese, and vitamin E.

Studies have shown that almonds help increase bone health by preventing the formation of osteoclast cells that break down bone tissue.




Beans and legumes are good sources of protein, a vital nutrient that regulates growth in children. Higher protein intake is associated with higher levels of the growth factor IGF-1, which leads to rapid growth, especially in children ages 5-10.

Aside from protein, beans are also high in B vitamins, iron, copper, fiber, magnesium, manganese, and zinc, which facilitate tissue growth and bone development.

Lover Beans



Berries are rich in vitamin C, which helps support collagen production in the body. Collagen is a vital protein found in bones and muscles that helps foster bone health and increase bone density. It’s also linked to positive effects on bone and tissue healing.

Berries also contain bone-strengthening nutrients like vitamin K, fiber, and manganese.




Whether from cow’s, sheep’s, or goat’s milk, cheese is a rich source of protein, calcium, magnesium, B vitamins, and vitamin D, all of which are essential for bone health. Some types of cheese, however, may be more beneficial than others when it comes to strengthening bones.

In a small Norwegian study, the researchers suggest that Jarlsbnerg cheese, when consumed daily, can help prevent osteoporosis and age-related height loss. This is due to its bacteria-produced vitamin K2, which activates osteocalcin, a central protein important for bone formation.




Chicken is arguably the richest source of protein, with a 3-ounce serving containing 20 grams of the nutrient. But it’s less of a known fact that it’s also high in vitamin B12, a water-soluble vitamin that supplements both linear and ponderal growth.

Chicken can also be a good source of the amino acid taurine, an essential vitamin that regulates growth and bone formation. A taurine-rich diet can increase bone mass and counter growth retardation and osteoporosis.


Cruciferous Vegetables


Cruciferous veggies like broccoli, cauliflower, and Brussels sprouts are among the top foods that contain vitamin K, a fat-soluble vitamin that has been linked to improvements in bone health.

Studies show that vitamin K can increase bone mineral density and counter osteoporosis. There is also evidence that it can positively affect calcium balance, which is important in bone metabolism.

Some types of cruciferous veggies also contain vitamin D, which works with vitamin K to achieve optimal bone health.




A single large egg is packed with 6 grams of protein and is rich in vitamin D, which helps maintain skeletal health and increases calcium absorption.

This makes it a very important part of a nutritious diet for growth. In fact, in one study, it was found that regular consumption of eggs helped increase monthly height gains in 874 children.




Fruits are an important part of a balanced diet, containing a plethora of vitamins and minerals that support healthy growth and development. Grapefruits, lemons, oranges, papayas, and pineapples can supply the body with vitamin C, which supports collagen synthesis and improves bone mineralization.

Dried fruits like dried apricots, figs, prunes, and raisins are also good substitutes as they contain calcium, which fosters bone growth and improves bone strength.

Happy Watermelon

Grass-Fed Beef


Grass-fed beef is high in protein, which contains amino acids considered to be the building blocks of muscles and tissues and thus important for growth and development.

This protein source also has high amounts of iron, B vitamins, and vitamin K, which boosts calcium absorption into the bones and helps facilitate bone strength. Vitamin K, in particular, plays a role in the carboxylation of bone-related proteins and regulating bone reabsorption.


Leafy Greens


A well-balanced diet should include an appropriate amount of leafy greens such as arugula, cabbage, kale, and spinach. This food group is jam-packed with calcium, iron, magnesium, potassium, and vitamin C, with some types of greens providing more concentrated amounts than others.

Leafy greens also contain vitamin K, a nutrient known to increase bone density and counter osteoporosis. The regular consumption of leafy greens has been found to inhibit the loss of bone mass and effectively combat age-related shrinking.

Leafy Greens

Liver and Organ Meats


Livers and other organs are good sources of vitamin A, which helps preserve calcium stored in bones and maintains optimal bone health. Provitamin A has also been shown to protect the bones, regulating osteoblastic activity that lays down new bone during skeletal development.




Milk is rich in calcium, phosphorus, magnesium, and protein, making it an important part of a diet that focuses on improving bone health and combatting the height loss that comes with age.

It also plays a crucial role in child growth and development, with research showing that milk helps stimulate linear growth, weight gain, and muscle accretion in children.




Containing all nine essential amino acids, quinoa is one of the few plant-derived foods that is considered a complete protein, making it an excellent alternative to other grains. It’s high in magnesium, which is an important component of bone tissue that maintains optimal bone mineral density.

Quinoa is also a source of nutrients that promote bone health, including folate, manganese, and phosphorus.




Omega-3 fatty acids are salmon’s main nutrient offerings. This heart-healthy fat is considered fundamental in children’s growth and development and is beneficial for bone health and turnover. As a result, omega-3 fatty acids help ensure proper bone metabolism and can maximize growth.

Salmon also contains B vitamins, protein, potassium, and selenium.


Sweet Potatoes


Sweet potatoes are known to help increase and maintain height, primarily owing to their rich vitamin A content. The regular consumption of A has been linked to improved bone health and the development of good bacteria in the gut, allowing the body to boost the absorption of nutrients needed for growth and development.

Sweet potatoes also contain other nutrients that encourage growth, including manganese, potassium, vitamin B6, and vitamin C.

Sweet potatoes

Whole Grains


Whole grains are abundant sources of B vitamins that help in cell and bone growth. They assist the body in generating the ideal bone structure to increase bone strength, quality, mass, and density.

This food group also contains small amounts of calcium, which improves the body’s absorption of other nutrients found in whole grains, like magnesium, selenium, zinc, and iron.




Yogurt is rich in protein, with a 7-ounce pack of Greek yogurt containing about 20 grams of the growth-inducing nutrient. It’s also high in probiotics, which studies have shown to have some impact on child growth and nutrition.

Yogurt is also good for the bones, providing the body with nutrients like calcium, magnesium, phosphorus, and potassium that assist in bone metabolism.


Supplement Your Diet With Growth-Boosting Vitamins

Proper nutrition can go a long way in the human body’s growth and development, which is especially important for children and adolescents for increasing linear height. But adults can also benefit from proper nutrition by strengthening their bones and reducing height loss that occurs as the body ages.


To facilitate bone health, increase height, and maintain overall wellness, make sure to incorporate these foods into your diet.

For extra nutrition, supplement your diet with TruHeight Pills to supply your body with all the vitamins, minerals, and protein it needs to stay healthy and grow taller.


Don't forget to also add exercise into your daily routine as it has been proven to improve bone mineral density, therefore slowing down bone loss and muscle atrophy as we age. Drinking enough water is also important.

How TruHeight Helps You Grow Taller Naturally

TruHeight supplements are meticulously crafted with a unique blend of natural ingredients. Our formula is based on extensive scientific research and centuries-old wisdom from traditional medicine, ensuring you receive the best nature has to offer in your quest to grow taller naturally.

1. A Boost to Your Growth Hormones

TruHeight is specially formulated to stimulate the production of growth hormones within your body. These hormones play a pivotal role in regulating your growth, helping you reach your optimal height. With the right nourishment, your pituitary gland, located at the base of your brain, can be encouraged to release growth hormones even after the typical growth years. TruHeight contains essential components like Indian Ginseng (Ashwagandha Root), known for its ability to support the production of growth hormones. This natural boost can contribute significantly to your height journey.

2. Nutrient-Rich Support

Proper nutrition is fundamental to healthy growth. TruHeight supplements are rich in vital nutrients like proteins and calcium, which are indispensable for strong bones and overall growth. While diet plays a crucial role, TruHeight ensures you receive an additional dose of these essential nutrients to support your body's natural growth processes.

3. Quality Sleep for Height Enhancement

Quality sleep is a cornerstone of natural growth. During deep sleep cycles, your body releases growth hormones necessary for physical development. TruHeight includes Indian Ginseng, also known as Ashwagandha Root, which is renowned for improving sleep quality. A well-rested body can engage with those crucial deep phases of sleep, promoting the release of growth hormones.

4. Holistic Support for Your Well-Being

TruHeight doesn't just focus on height; it's designed to support your overall well-being. Our carefully selected natural ingredients, including Hydrolyzed Collagen, Calcium, Eucommia Ulmoides, Ginkgo Biloba Extract, and Motherwort, provide a comprehensive approach to your health. These elements offer benefits beyond height enhancement, contributing to your overall vitality.


While genetics do play a role in determining your height, you have the power to nurture your growth through lifestyle choices, diet, exercise, and scientifically backed supplements. Whether you're in your growth years or an adult looking to gain extra height, there are steps you can take to reach your height potential naturally.

TruHeight is your partner in reaching your height potential and growing taller naturally. Backed by science and inspired by nature, our formula is dedicated to nurturing your growth journey. Whether you're in your growth years or an adult looking to gain extra height, TruHeight provides the essential support you need.

Does TruHeight have any side effects?

We're happy to let you know that we haven't received any reports of negative side effects from TruHeight since we began our company. It's always important to listen to your body and if you have any concerns, please consult with your doctor. We strive to provide safe and effective products for our customers, and we're always here to help if you have any further questions or concerns.

Does TruHeight contain any stimulants, HGH, or steroids?

No, all of Truheight's products are natural blends of herbs and vitamins.

How long does it take to see results?

TruHeight is designed to support healthy bone growth and development over time with consistent use. The results may vary from person to person, and it may take some time to see noticeable changes in height. We recommend taking the suggested dosage of TruHeight supplements daily, along with a healthy diet and regular exercise, for at least 6 months to a year to achieve the best results. It's important to note that TruHeight is not a magic solution for height growth, but rather a natural and safe way to support healthy growth and development.

Is TruHeight FDA Approved?

The FDA regulates prescription and over-the-counter drugs, not supplements. That said, our natural, 100% drug-free supplements are manufactured in the USA in a facility that adheres to the requirements of the United States Food and Drug Administration (FDA) and uses Current Good Manufacturing Practices (CGMPs) to ensure its safety.