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  • Writer's pictureDr. Yuksel Yurttas

How to Grow Taller After Puberty: Real Ways to Gain Height

Have you ever felt a bit down because you're not as tall as you'd like? Many of us dream about being taller, and it's a common wish. But understanding how to grow taller isn't always straightforward. In this article, we'll explore how growth happens and what influences it. Plus, we'll unveil a real solution for gaining height even after puberty. We're talking about more than just growth hormones here; we'll also bust some myths about getting taller. This article is full of useful tips for reaching your height goals. So, are you ready to find out more about growing taller after puberty? Let's get started!


Understanding Growth During Childhood and Puberty


Growing taller as a child and a teenager largely depends on Human Growth Hormone (HGH) produced by the pituitary gland. This hormone is crucial not just for height but also for the overall development of the body, such as building muscles and bones, managing body fluids, and regulating how we use sugar and fat. During childhood, the typical height gain is about 6 cm per year, which can increase to up to 8 cm annually when puberty begins. Girls and boys grow at different rates – girls usually have a growth spurt 6 to 12 months before their menstrual cycle starts, while boys experience their major growth spurt about two years later. Boys grow over a longer period, with their fastest growth – around 9 cm per year – occurring before spermation (semenarche).


height examination in childhood
Height is influenced by genes and environment. Genetics accounts for 60-80% of height variation, while environmental factors and physical activity make up the remaining 20-40%.

Height is a blend of genetics and environmental influences. Research shows that 60-80% of a person's height is determined by genetic factors. The remaining 20-40% is influenced by environmental factors and physical activity. There are several key genes that play a role in determining height, especially those involved in the growth hormone pathway, like the genes for the growth hormone receptor, insulin-like growth factor 1 (IGF-1), and IGF-binding protein 3 (IGFBP-3). Even small variations in these genes can significantly impact how the growth hormone functions, ultimately affecting a person's height.


Open growth plate
X-ray of a 16-year-old male with open growth plates and continuing growth.

For both boys and girls, growth in height continues until the growth plates in the bones close, which is towards the end of puberty. Girls usually see their growth plates close around 14–16 years old, and boys around 16–18 years old. However, in very rare cases, this growth period can extend until 20 years old in boys.


Key Factors Influencing Height Growth During Childhood and Puberty


It's true that our genes play a major role in determining how tall we grow, but there are other factors that can influence height, especially during the teenage years. If you're still in your teens and hoping to add a few more inches to your height, it's worth taking a closer look at your daily habits. Here's what can make a difference:


  • Healthy Eating: A balanced diet is key. You should eat foods rich in protein, calcium, and vitamins, which are particularly important as they provide the nutrients needed for bone development. This means including plenty of fruits, vegetables, lean meats, and dairy products in your diet.

  • Regular Physical Activity: Activities that put a bit of stress on the bones, like running, jumping, and strength training, are not just good for overall fitness; they also encourage bone growth. This kind of exercise stimulates bone remodeling and increases bone density, which can contribute to a height increase.

  • Quality Sleep: Never underestimate the power of a good night’s sleep. Adequate sleep and a regular sleep schedule are crucial for growth. When we sleep, our body releases growth hormones. So, ensuring you get enough restful sleep each night can aid in your growth journey.


On the flip side, certain habits can hinder your growth. Being overweight, not sleeping well, and smoking during adolescence can negatively affect your body's natural growth process. These habits can impede the release of growth hormones and overall development, so it’s very important to maintain a healthy lifestyle to reach your maximum potential.


Height Increase After Puberty: Understanding the Reality


When we go through puberty, our bodies are like busy factories, producing loads of growth hormones. These hormones are crucial for bone development and other bodily changes, leading to an increase in height. It's a time of rapid transformation, where we literally see ourselves growing taller.


But here's something important to remember: the main phase of getting taller happens during puberty. After puberty, the growth plates located at the end of our bones become fixed – they fuse together, meaning our bones don't get any longer. So, for most of us, getting significantly taller after puberty isn't in the cards.


That said, it's not all set in stone. Even after puberty, some individuals might see small changes in their height. This can be due to various reasons like how you stand (your posture), the exercises you do, and what you eat. Although these factors won't lead to dramatic height increases, they can contribute to minor changes.


And, of course, genetics plays its part too. It sets the stage for our maximum height potential. Each person’s growth rate and timing during puberty are unique – no two growth stories are exactly the same. So, while we might not all be destined to reach the heights of basketball stars, understanding these factors can help us embrace and maximize our natural stature.


Do Pills, Medications, and Supplements Actually Help You Grow Taller? The Truth Revealed


Now, let's address a common question: Can pills, medications, or supplements make you taller after puberty? The straightforward answer is, unfortunately, no. Many products out there claim they can boost your height post-puberty, but the truth is they often don't work as advertised. More importantly, they can be risky.


Most of these height-increasing products lack scientific backing. They don't have ingredients proven to influence height growth. Worse yet, some might contain harmful chemicals that pose serious health risks. It's crucial to approach these products with skepticism. If you come across a supplement promising to make you taller, it's wise to do your homework and research thoroughly before even considering it.


Understanding this helps us stay grounded in reality and avoid falling for false promises. Just as we discussed the role of hormones, genetics, and lifestyle in height growth, it's important to recognize that not all solutions advertised are effective or safe. Being informed and cautious is key.


height measurement
X-ray of an 18-year-old male patient whose growth plates have closed and height growth has stopped.

Limb Lengthening: A Permanent Solution for Height Increase After Puberty


Once puberty ends and our growth plates have fused, naturally growing taller isn't an option anymore. But for those still looking to increase their height, there's an innovative surgical solution: limb lengthening surgery, also known as height increase surgery.


This procedure is groundbreaking. It offers a way to permanently add inches to your height, boosting self-confidence, opening new opportunities, and enhancing overall life quality for many.


Science Behind Limb Lengthening Surgery


Limb lengthening surgery leverages the body's remarkable ability to generate new bone tissue. In this process, surgeons cut the bone targeted for lengthening and stabilize it with external or internal devices. They then gradually separate the cut bone, encouraging new bone growth at the separation site. This technique allows the body to fill in the gap with new bone tissue until the desired length is achieved.


Thanks to advanced technology and skilled surgeons, this procedure can extend the lower leg (tibia) by up to 5-7 cm (2-3 inches) and the upper leg (femur) by up to 8-10 cm (3-4 inches) in a single session over 3 months. With two surgeries, one can gain up to 13-15 cm (5-6 inches) within 5-6 months.


osteotomy procedure animation
Limb lengthening surgery starts with an osteotomy procedure, which is the surgical cutting of a bone to allow for gradual lengthening.

When can I have leg lengthening surgery to increase my height?


If you're considering increasing your height with surgery, the recommended age range is between 18 and 50 years. For those under 18 whose growth plates are still open, natural growth through exercise, proper sleep, and a balanced diet is still possible. But if you've not seen any natural growth for a while, it might be time to consult a healthcare professional.


For adults, experimenting with supplements, medications, or specific exercise regimes for height increase might not be fruitful. Understanding that limb lengthening surgery is the sole permanent solution for height increase post-puberty is crucial for making informed decisions.



If you're thinking about a surgical solution to increase your height, our experts are here to guide you. We're ready to answer all your questions and provide the insights you need. Feel free to reach out to us for a complimentary consultation.

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