Can you increase your height at 17?

Going to bed early, increasing calcium intake, exercising, or drinking plenty of water are simple ways to increase height at age 17 that can be applied at home. At this stage, height growth has begun to slow down, so persistence is key when applying any method to achieve the best results.

Height Development at Age 17

Human height continues to increase from the formation of the fetus in the mother’s womb until birth and into adulthood. The most rapid height development occurs during the adolescence period.

Passing the age of 17, the rate of bone development begins to slow down, leading to a decrease in height growth. This is considered the final stage of the height development process, and after 2-3 years, the body ceases to grow taller as the cartilage at the ends of bones has completely fused.

To stimulate greater height development at age 17, there are various interventions that can still be applied. Specifically, focusing on nutrition and exercise is essential to allow the skeletal frame to reach its maximum potential.

Can you increase your height at 17?
Can you increase your height at 17?

Standard Height at Age 17 according to WHO

The standard height at age 17 differs between males and females. According to the World Health Organization (WHO), at age 17, the average height for males is around 175.2 cm and for females is 162.5 cm. By the 11th month of being 17 or reaching their 18th birthday, males might grow up to approximately 176.1 cm, and females around 163.1 cm.

Ways to Increase Height at Age 17 at Home

At the age of 17, although most people’s height growth has slowed down, there are still opportunities to improve height. Below are some safe methods to increase height at age 17:

Early and Sufficient Sleep

Many individuals have habits of staying up late studying, gaming, or browsing the web. This habit not only harms health but also affects height growth at age 17.

Modern research indicates that during deep sleep, a significant amount of growth hormone is produced. Therefore, consistent height development at age 17 is ensured by getting sufficient and early sleep.

During this age, sleep duration can range from 8 to 9 hours per day. To enhance sleep quality, consider the following:

– Manage study or work schedules effectively and try to finish tasks earlier.

– Avoid using electronic devices before bedtime.

– Listening to calming music before sleep can relax the nerves and aid in falling asleep easily.

– Refrain from vigorous physical activity before bedtime.

– Avoid stimulants like milk tea, coffee in the evening.

– Ensure a quiet, cool sleeping environment.

– Choose a comfortable bed with a soft mattress.

– Ensure darkness in the room during sleep. Turn off all light-emitting devices and draw curtains to prevent outside light from entering the room.

– Develop a habit of sleeping early, ideally between 9:30 to 10:00 PM.

Nutritional Supplementation

To stimulate stronger height growth at age 17, parents should focus more on their children’s nutritional intake. 17-year-olds need to maintain a balanced and scientific diet, particularly emphasizing specific food groups that aid bone development for optimal height growth.

The best foods to increase height at age 17 include:

– Calcium-rich Foods: The daily calcium requirement for 17-year-olds is around 3500 mg. This mineral is abundant in products like milk, cereals, various nuts, eggs, or salmon. Calcium helps in the formation of bone cells, aiding longer bone development.

– Vitamin D-rich Foods: Adolescents from 17 to 19 years need a daily supplementation of 600 – 1000 IU of vitamin D to support enhanced calcium absorption in the body. Foods providing this include mushrooms, egg yolks, shrimp, oysters, snow crab liver oil, which should be coupled with sunlight exposure for optimal vitamin D absorption.

– Zinc Supplementation Foods: This mineral is crucial for cell division and stimulates cartilage growth by stabilizing estrogen levels in the body. Increasing the intake of zinc-rich foods is a pathway to height growth at age 17 through dietary means. Zinc is found in whole grain cereals, red meat, seafood, shellfish, or various types of beans.

– Vitamin K-containing Foods: Optimizes calcium usage and distribution for bones and teeth. Food groups rich in calcium for the body include poultry, broccoli, kale, or avocados.

– DHA-rich Foods: Stimulate height growth at age 17 by increasing bone mass, balancing calcium levels, and reducing the risk of bone density issues. Consider adding foods like salmon, shrimp, milk, tofu, broccoli, peanuts to the diet to supplement DHA for the body.

Exercise and Physical Activity

Insufficient physical activity can slow down height development in individuals aged 17 and beyond. Actively engaging in exercise and sports helps improve height at this age by:

– Enhancing blood circulation to supply calcium and essential nutrients for bone growth.

– Facilitating metabolism and nutrient exchange within the body.

– Stimulating growth hormone production.

– Stretching joints and the spine, creating space for longer bone growth.

The most effective sports for height increase at age 17 include:

– Basketball

– Soccer

– Swimming

– Volleyball

– Hanging exercises

– Badminton

– Running

Every day, 17-year-olds should dedicate 30 – 45 minutes to exercise or practice height-increasing routines to attain an ideal physique.

Maintain Proper Posture

Incorrect sitting or daily posture greatly hampers height development in individuals aged 17, potentially leading to skeletal issues like spinal curvature or spinal degeneration.

Whether lying down, standing, or sitting, strive to keep the spine straight to prevent compression of bone ends and create space for bone growth.

In daily activities, it’s essential to:

– Avoid slouching or rounding the back.

– Keep shoulders open even while standing, sitting, or walking.

– Keep the head facing forward while walking.

– Limit sitting cross-legged or hunching over.

Weight Management for Obesity Cases

Weight reduction is essential for those dealing with obesity. Excess body weight can compress bone ends and joints, hindering height development.

To facilitate favorable height growth at age 17, individuals dealing with excess weight should establish a scientifically balanced diet and exercise regimen to achieve a healthy weight, aiding height growth.

Others should also manage body weight by:

– Adhering to a high-fiber diet.

– Cutting back on starch, sugar, and fat intake.

– Increasing physical activities.

– Limiting soda intake or frequent fast-food consumption.

– Eating a satisfying amount without overeating to prevent excess energy and weight gain.

Stress Management

An additional simple home-based way to increase height at age 17 is by avoiding stress. The pressures faced at this age mainly revolve around academic studies. Some may experience psychological pressure from family or relationships.

Research indicates that stress can affect the production of growth hormones, impacting height growth. Therefore, to promote favorable height development, 17-year-olds should strive to avoid excessive stress, preventing overstrained nerves.

Ways to alleviate stress for age 17:

– Establishing a reasonable study schedule.

– Relaxation or engaging in enjoyable activities after intense study hours.

– Listening to music, reading books, watching movies.

– Conversing and sharing with family, teachers, or friends.

Adequate Hydration

Adequate hydration supports height development at age 17. Water offers numerous benefits to adolescent bodies such as:

– Detoxifying and eliminating toxins from the body.

– Enhancing the functioning of body organs.

– Maintaining blood circulation to bones and joints.

– Stimulating cartilage and bone cell regeneration for extended bone growth.

– Facilitating the digestion and distribution of beneficial nutrients for bones and joints.

Given these tremendous benefits, 17-year-olds should focus on regular and consistent water intake for the body. An intake of about 8 large glasses of water per day is recommended. In cases of intense sports or vigorous activity causing sweat, increased water intake is advised.


Height improvement at age 17 can be further supported by regular sun exposure. Sunlight serves as a natural source of vitamin D, abundant for the body. This vitamin aids effective calcium absorption for maximum bone frame development. Vitamin D deficiency can lead to slower height growth at age 17.

When sunbathing, it’s essential to:

– Sunbathe in the early morning or late afternoon, avoiding exposure during intense sunlight hours, typically from 10 AM to 3 PM.

– Allow as much skin contact with sunlight as possible.

– Wear sunglasses to protect the eyes while sunbathing.

– Spend approximately 15 – 30 minutes sunbathing; avoid excessive exposure that may cause sunburn or increase the risk of skin cancer.

These are simple, easily implemented methods to increase height at age 17. Apart from these approaches, individuals can use height-increasing supplements or functional foods. However, it’s crucial to select reputable brands to avoid health risks.


Is it possible to increase height at age 17?

While most people experience slowed growth after 17 due to the closing of growth plates, there are methods to maximize potential height. Factors like nutrition, exercise, proper sleep, and posture can still influence height growth.

What exercises are effective for increasing height at age 17?

Exercises like basketball, soccer, swimming, volleyball, hanging exercises, badminton, and running are effective in promoting height growth. Engaging in these activities for 30 – 45 minutes daily can aid in achieving an ideal height.

Can posture affect height growth at age 17?

Yes, maintaining correct posture during daily activities is crucial for optimal height development. Incorrect sitting or standing posture can potentially lead to skeletal issues and hinder height growth.

How does weight management impact height growth at age 17?

Weight management is essential, especially in cases of obesity. Excess body weight can compress bones and joints, impeding height development. Establishing a balanced diet and exercise routine to achieve a healthy weight can aid in favorable height growth.

Does stress affect height growth at age 17?

Yes, stress can impact growth hormone production, potentially affecting height growth. Managing stress levels by establishing a reasonable study schedule, engaging in relaxation activities, and seeking support can positively influence height development.

Is sun exposure helpful for height growth at age 17?

Sun exposure is beneficial as it provides natural vitamin D, aiding calcium absorption for bone development. However, moderation and precautions, such as avoiding intense sunlight hours and wearing sunscreen, are essential to prevent skin damage.

What role does hydration play in height growth at age 17?

Adequate hydration supports various bodily functions, including maintaining blood circulation to bones and joints, facilitating cell regeneration for bone growth, and aiding nutrient distribution. Drinking around 8 large glasses of water daily is recommended.

Are there supplements or functional foods that can aid height growth at age 17?

Some individuals may consider using supplements or functional foods to aid height growth. However, it’s crucial to consult with healthcare professionals and select reputable brands to ensure safety and effectiveness without risking health complications.


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