How to grow taller at 16?


Are you a teenager eagerly wondering how to get taller at 16? Well, you’re not alone. Adolescence is a time of significant physical growth and development, and if you’re still in your mid-teens, there’s hope for gaining some extra inches. The key lies in understanding the science behind your growth and taking the right steps to maximize your height potential. In this article, we will explore the factors that influence your height during your teenage years and provide practical advice on how to make the most of this crucial period.

A balanced and nutritious diet

All vitamins and minerals are vital for your physical development. It is crucial to eat a wide variety of selections to get enough nutrients to get taller at 16.


  • Dairy products provide various nutrients (calcium, phosphorus, vitamin B12, and vitamin D) since they are the building block of a strong and tall body. 
  • Vegetables like leafy greens provide rich sources of magnesium, potassium, calcium, and many essential vitamins and minerals. 
  • Fruits, especially berries, are abundant sources of antioxidants, and vitamin C, which helps reduce inflammation, repair damaged tissues, and boost your immune system. 
  • Whole grains are the foundation of your body’s energy. Grains are rich in minerals and vitamins that are vital for bone and muscle growth. 
  • Healthy protein contains plenty of amino acids that assist in tissue repair and growth, create lean muscles, and boost the immune system. This macronutrient also helps with red blood cells, enzymes, and hormone production. It ensures a healthy body weight and bone density.

  • Protein exists in poultry, pork, fish, dairy products, nuts, and beans. Red meat also contains protein, iron, and an unhealthy amount of saturated fat, which increases LDL “bad” cholesterol levels. This cholesterol can lead to inflammation and clog your artery.

  • If you have an active lifestyle or are recovering from injury, whey protein or protein supplements are viable options. It is still best to consult with a physician before utilizing these choices.
  • Unsaturated fats should be consumed in moderation as they provide good cholesterol for healthy growth.

Water intake

At least half a gallon (2 liters) of water is required daily. Water is vital in hydrating joints and epiphyseal plates. Healthy joints not only prevent injuries but also make room to get taller at 16. Water also supports metabolism and absorption of nutrients and filters out toxic substances.

Exercise accordingly

How to get taller at 16? As teenagers, boys and girls can benefit from exercising at least an hour a day. Forming such a habit will not only bring benefits in growing taller but also sustain a healthy body later on in life. At the age of 16, exercising and maintaining a healthy level of calcium intake daily can help your bone grow longer and thicker.

Start small with discipline, like jogging around the neighborhood. Walking more often is highly encouraged, like to school, the library, and the grocery store. 

Signing up for a gym membership with a friend or family member can motivate you greatly. Joining a team sport works miraculously. The competition in sports fuels your inner fire. So by the end of the match, you won’t realize how many calories you burnt.


Quality sleep

Is there any other way on how to get taller at 16? Sleep is not just a resting but also a growing stage. Between 10 pm and 1 am, the pituitary gland releases the most human growth hormone throughout the day. This hormone regulates muscle and bone growth, as well as sugar and fat metabolism. Teenagers between 14 and 17 years old must have at least 8 hours of sleep every night to grow properly. The surrounding atmosphere has an impact on your sleep quality as well. Make sure your bed is comfortable. There should be no bright light or sound in the bedroom since they can wake your brain.

Avoid addictive substances

Addictive substances may not directly affect your growth and development at the age of 16, but research suggests that people who abuse them are not tall on average.

  • Caffeine: Consuming caffeine products during the evening can affect your sleep quality. As mentioned earlier, sleep quality has a direct correlation with height growth.
  • Nicotine: This substance has negative effects on not only your height but also your mental development. Nicotine stimulates pleasure feelings in the brain, similar to dopamine. After getting used to the feeling, quitting may cause withdrawal symptoms. According to a study, teenagers who smoke are an inch shorter on average compared with peers that don’t.
  • Steroid: This hormone has many side effects such as an increase in appetite, weight gain, sleep difficulties, and water retention. An increase in appetite causes overconsuming calorie intake that may cause obesity and diabetes. Sleep difficulties prohibit quality sleep and the release of growth hormones.

Suitable clothing styles

Know your body type to find the right fitted clothes. Dark-colored clothing makes you appear more slender. Vertical stripe patterns can create a taller illusion. High heels or height-increasing insoles can cheat your way for at least 2 inches. A correct posture straightens up yourself and showcases your confidence. If utilizing these tips effectively, you can grow taller at 16.


Q: Do height-increasing supplements make me get taller at 16?

A: Height-increasing supplements can only support your process of growing taller, by cooperating with a nutrient diet, regular exercise, and restful sleep.

Q: How can I grow taller if I’m older than 16?

A: Most everybody will continue to grow and develop until their growth plates close. So you should check with a physician to find out. Additionally, it is important to continue maintaining a habit of exercising, balanced diet, and quality sleep.

Q: When exactly will my height stop developing?

A: There is no exact answer to this question. Many factors influence an individual’s growth. These factors include genetics, gender, and environment. The female growth phase tends to stop earlier than the male. If your parents have giant physiques, chances are you do too.

Other tips

  • Exercises like jumping rope and working out in the morning can help improve your height at the age of 16. Yoga is also beneficial to increase your height as most poses help elongate your muscles and joints while correcting your posture.
  • Lying down and stretching out relax your joints and spinal discs. Sitting or standing for too long is not good for them and your height. Massages also help relax your muscles and tendons.
  • During puberty, it is important to have a fully-nutritious diet. Avoid certain diets that eliminate a particular group of ingredients or nutrients. You need all vitamins and minerals to grow strong and tall.
  • As teenagers, you should make sure to consume enough daily protein amount. For every pound of body weight, 0.025 oz of protein is required. Workout intensity may affect this ratio slightly.
  • Long straight pants and long sleeve shirts with vertical patterns can create the illusion of an elongated body. If you are on the chubby side, stick with dark colors as they can hide your flaws. Stay away from slim-fit clothes and tight jeans since it is better to be comfortable first.
  • No matter your height, there are pros and cons. So embrace your authenticity and be proud of who you are

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