Does height still develop after puberty?


After puberty, many young people are concerned about whether height can still be developed. Is there still a chance to increase height and have a superior stature when growing up? Let’s explore this topic in more detail in the following article.

The journey from childhood to adulthood is marked by a myriad of changes, both physical and emotional. One of the most common concerns that young individuals encounter during this transition is the development of their stature. As they enter their teenage years, the question of whether it’s possible to continue growing taller often weighs heavily on their minds. The desire for a superior stature is not uncommon, and many seek answers about the feasibility of increasing height beyond puberty.

In this article, we will delve into the science behind post-pubertal height development and examine various factors that can influence it. While genetics play a significant role in determining an individual’s ultimate height potential, there are still strategies and lifestyle choices that can potentially contribute to additional growth, even after the adolescent growth spurt has occurred.

So, if you or someone you know is curious about the possibilities of height development beyond puberty, join us as we embark on a journey to uncover the truths and myths surrounding this intriguing aspect of human growth. Whether you’re seeking practical advice or simply satisfying your curiosity, this article aims to provide valuable insights into the realm of height development in young adults.

What is puberty?

Puberty is a complex and transformative phase of human development during which the body undergoes profound physiological changes, marking the transition from childhood to adulthood with the acquisition of reproductive capabilities and the establishment of a fully functional adult physique.

In females, the onset of puberty typically commences between the ages of 9 and 16, encompassing a series of discernible milestones. These include the initiation of breast development, alterations in genitalia, the emergence of vaginal discharge, the growth of pubic hair, the manifestation of body odor and the emergence of underarm hair, the onset of menstruation, and the potential onset of acne.

For males, puberty generally unfolds between the ages of 10 and 18, accompanied by distinctive transformations. These encompass the growth of pubic and facial hair, a deepening and more resonant voice, the appearance of the Adam’s apple, the maturation of the penis to its adult dimensions, the occurrence of ejaculation, and the development of underarm hair and body odor.

This phase of life is also characterized by a period of rapid growth in both height and weight. Following 1 to 2 years of puberty, individuals may experience substantial increases in stature and body mass, rendering them notably distinct from their pre-pubescent selves.


How does puberty impact one’s height?

Puberty marks a substantial phase of growth in terms of height for both males and females. During this transformative period, individuals experience a peak height growth rate of approximately 10-15 centimeters per year, with growth gradually tapering off afterward.

In the case of girls, their height growth may reach its zenith between the ages of 10 and 14, while boys typically undergo their most significant height growth spurt between the ages of 12 and 15. Subsequently, the rate of growth gradually diminishes after the age of 15 in girls and around 17 in boys.

This remarkable surge in height during puberty can be attributed to several key factors:

  1. Sex Hormones: Girls experience a surge in estrogen levels, while boys undergo an increase in testosterone production during puberty. These hormones play a pivotal role in stimulating rapid bone development, resulting in a substantial increase in height during this period.
  2. Growth Hormone: Growth hormone is a critical factor directly influencing bone development and overall height. The pituitary gland produces elevated levels of growth hormone during puberty compared to other life stages, contributing significantly to the rapid height gain observed.

Moreover, during puberty, children tend to exhibit improved body proportions and physical fitness, enabling them to engage in various sports and high-intensity exercises, which further support natural height development.

Can height be increased after the completion of puberty?

Following puberty, it is still possible for height to experience some additional growth, albeit at a slower rate than during the pubescent period. On average, with proper healthcare and lifestyle choices, individuals may gain an additional 3-5 centimeters per year after the completion of puberty. This means that even after the pubescent growth spurt, there remains an opportunity to enhance one’s height and add a few more centimeters, which can contribute to increased confidence in one’s stature.

Typically, the cessation of height development occurs around 18-20 years of age. Beyond this point, the growth plates located at the ends of our bones have fully closed, making further natural height increase efforts ineffective. It’s important to note that after the age of 20, the primary method for increasing height is through surgical procedures such as leg-lengthening surgery. However, this procedure is invasive, painful, expensive, and carries a substantial risk of complications, which is why only a small number of individuals choose to undergo it.


Causes of Slower Height Development Post-Puberty

The deceleration in height development after the pubertal phase can be attributed to the diminished activity of the endocrine glands, which produce fewer sex hormones and growth hormones compared to the heightened levels during puberty. This reduction in hormonal activity serves as the primary factor behind the gradual slowdown in height growth after the pubescent growth spurt.

In accordance with the principles of natural growth, height development follows a distinct pattern, unlike weight, which can fluctuate over time. The period following puberty is often characterized as a plateau phase, during which bone development gradually decelerates and ultimately ceases around the ages of 18 to 20. This cessation of growth is a result of the intricate interplay of hormonal regulation and genetic factors, marking the end of the typical height growth trajectory for most individuals.

Effective ways to increase height after puberty

To achieve a standard stature when fully grown, you need to pay attention to height care from an early age, especially during the period after puberty. Here are some effective ways to increase height after puberty:

Diversify your diet

Each meal of the day, whether it’s breakfast, lunch, or dinner, should be prepared carefully and consist of diverse foods to provide your body with the four essential nutrient groups: protein, carbohydrates, fats, vitamins, and minerals. If you tend to eat certain foods or have a picky eating habit, you should try to adjust your diet to provide your body with sufficient nutrition.

Here are some foods that are good for height development and should not be overlooked:

  • Chicken meat
  • Eggs
  • Lean pork
  • Salmon
  • Tuna
  • Shrimp
  • Crab
  • Spinach
  • Broccoli
  • Sweet potato
  • Orange


Drinking milk daily

Milk is a highly nutritious beverage that is beneficial for height and overall health. Drinking milk daily is also an effective way to increase height during the post-puberty period. Calcium, protein, vitamin D, and vitamin A found in milk help strengthen the bones and promote both the length and thickness of bones. This is highly beneficial for natural height growth.

You can choose to drink cow’s milk, plant-based milk, or consume dairy products such as yogurt, cheese, and butter according to your preference. Although the nutritional value of these products may vary, the differences are not significant.

The recommended daily amount of milk intake for adolescents is 350-500ml. The best time to drink milk is after breakfast and 2 hours before bedtime. Avoid drinking milk before meals as it may make you feel full and less hungry.

Engaging in sports activities

After puberty, you can choose the sports activities you enjoy because your physique and fitness at this stage are suitable for most sports. Proper exercise can help accumulate minerals in bones, strengthen bones, and increase bone density effectively. In addition, exercise can support the endocrine gland to secrete growth hormones, which help bones grow faster.

The sports activities that promote good height growth include:

  • Swimming
  • Volleyball
  • Basketball
  • Football
  • Jumping rope
  • Running
  • Hanging on a horizontal bar
  • Yoga
  • Cycling

You should allocate about 60 minutes per day for exercise to provide the best conditions for height growth.


Getting enough sleep, wearing comfortable clothing, and getting enough vitamin D through sunlight exposure are all simple and effective ways to promote natural height growth during puberty.

Sleeping before 10 PM

The timing of sleep has a significant impact on the natural height growth process during puberty. The body is in a deep sleep state from 11 PM to 1 AM, during which the pituitary gland is in an optimal condition to produce growth hormones. The more growth hormones are secreted, the better the height growth is.

Getting enough deep sleep each day also helps the body recover effectively after a long day of work, relaxes the mind, and improves concentration for the next day. To promote good height growth and maintain good health, it is recommended to go to bed before 10 PM every day and get 8-10 hours of sleep per day. A clean, airy bedroom with a suitable temperature creates a comfortable space for the body to sleep well every day.

Wearing comfortable clothing

Few people pay attention to choosing comfortable clothing to wear every day, often prioritizing clothing based on their preferences and circumstances. However, regularly wearing tight, non-stretchy clothes can cause skin irritation, restrict movement, and especially hinder physical activity, especially when playing sports. Wearing tight clothes also increases the risk of infection in the genital area, adversely affecting health.

To promote good height growth, it is best to choose loose, breathable, stretchy clothing that can absorb sweat well to truly feel comfortable during exercise, work, and study every day.


Sunbathing is the simplest and most effective way to supplement vitamin D for the body. Vitamin D helps the skeletal system absorb calcium and phosphorus more easily, strengthening bones and promoting faster height growth. Without sufficient vitamin D, bones can still be at risk of calcium deficiency even if you eat plenty of calcium-rich foods.

Just 15-20 minutes of sun exposure per day is enough for the skin to synthesize the necessary amount of vitamin D. The best time for sunbathing is before 10 AM and after 4 PM when the sun’s intensity is gentle. Avoid sun exposure at midday, as the UV index in sunlight at this time is very high and can harm both the skin and health.


Drinking enough water

Water plays an important role in the process of natural height growth. Without enough water, nutrients cannot dissolve and transport to cells efficiently, causing fatigue, lack of energy, and difficulty in physical activities and relaxation. This can hinder natural physical development, especially during the height growth period after puberty.

You need to drink enough water every day. Your water needs may vary based on your body weight. The formula commonly used to calculate the amount of water needed is body weight (kg) x 0.03, in liters. Drinking filtered water is the best option for health and height growth. You can also choose to drink orange juice, smoothies, or herbal tea.

Mental relaxation

Psychological stress during puberty can have a negative impact on health and physical growth. When you often feel sad or have negative thoughts, your eating, exercising, and resting schedule can be disrupted, and the hormones that make your body tend to be lazy, tired, or difficult to control, can be stimulated excessively.

Some people who are too eager to increase their height and do not see the expected results often fall into a state of frustration and give up on themselves. This can hinder height growth during the crucial period after puberty.

Try to maintain a relaxed mental state and a healthy lifestyle during the height growth period.

Controlled exposure to electronic devices

Electronic devices are an important part of modern life, serving both educational and entertainment purposes, as well as connecting people socially. However, spending too much time using electronic devices can limit the time for rest, eating, and physical activity.

Even worse, many young people skip meals, stay up late, or ignore physical activity just to play games, chat with friends, surf the web… This is the main reason for the decline in health and the negative impact on height growth during the period after puberty.

Only use electronic devices when necessary, control the time spent on them every day, and ensure proper eating, exercising, and resting are the principles you need to remember if you want to achieve superior height growth during the period after puberty.


Using supplements

During the post-pubertal stage, the body requires a lot of nutrients to support physical activity and promote height growth. Through regular meals alone, it can be difficult to meet the necessary nutritional needs for maximum height development. Supplements are an excellent choice to provide important nutrients that help build strong and healthy bones, and promote optimal growth.

Supplements that provide calcium, collagen type II, vitamin D, magnesium, phosphorus, zinc, and other essential nutrients are all important components that play a role in bone structure and determine bone strength. The amount of each nutrient is carefully calculated to complement the diet and ensure a healthy body without any negative impacts.

Modern technology has enabled supplements to be easily absorbed by the body, allowing for maximum nutrient uptake. These supplements are a powerful tool to support post-pubertal individuals in achieving their maximum height growth potential.

Height can still continue to develop after puberty, but relying on post-puberty growth alone can result in slow height growth. It is important to make the most of the post-pubertal stage when height growth is rapid by utilizing effective ways to increase height during this period and boost self-confidence in life.

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