Does taking vitamin D increase height?

For height growth and bone health, vitamin D plays a crucial role. If the importance of vitamin D is underestimated, concerns about whether taking vitamin D can increase height might lead to hesitation in supplementation, potentially stunting height development, causing rickets, and slowing growth. The following article from Grow Taller Plan will help you understand the benefits of vitamin D for height and overall health.

What is Vitamin D?

Vitamin D is a group of fat-soluble secosteroids, among which the two most important compounds for health are vitamin D2 and vitamin D3. This is an essential vitamin for health but not classified as vital because humans can synthesize vitamin D under the skin when adequately exposed to sunlight. Therefore, vitamin D is also known as the sunshine vitamin.

Does taking vitamin D increase height?
Does taking vitamin D increase height?

What role does Vitamin D play in the body?

Vitamin D plays an incredibly important role in health. When deficient in vitamin D, many bodily functions are disrupted, increasing the risk of various dangerous diseases. Let’s review some of the key roles of vitamin D:

Vitamin D participates in the formation and building of bone and tooth structures by regulating the distribution of calcium and phosphorus.

Vitamin D also collaborates with the parathyroid hormone (PTH) to increase the deposition of calcium in bones. Hence, this type of vitamin is essential for the attachment of calcium and phosphorus to bone cells, balancing these compounds’ internal environment in the body.

Stable levels of calcium and phosphorus in the body regulated by vitamin D aid in efficient cell division, secretion, or metabolism of hormones.

Maintaining sufficient vitamin D in the body also enhances the ability to differentiate some bone, breast, and skin cancer risks.

Furthermore, vitamin D also has some prominent functions such as:

– Boosting the body’s natural immune capability

– Reducing the risk of headaches, sinus inflammation

– Preventing factors that could damage vision

– Maintaining good balance in older adults

– Supporting the treatment of skin conditions like psoriasis or osteoporosis.

Where to Find Vitamin D?

There are several sources to supplement vitamin D in the body to prevent a deficiency:

Natural Foods

There aren’t many foods that provide substantial amounts of vitamin D. You can find vitamin D in milk and dairy products, cereals, beef liver, egg yolks, oranges, mushrooms, and more.


There’s a wide variety of vitamin D supplements available today, differing in origin, vitamin D content, and supply sources. You can research and choose a suitable vitamin D supplement based on your needs. If you encounter difficulties, seeking advice from a doctor is recommended.


The human body can synthesize vitamin D when the skin is directly exposed to sunlight. This mechanism helps minimize the risk of vitamin D deficiency. Therefore, maintaining a habit of sunlight exposure for 15-20 minutes daily is an effective way to meet the body’s daily vitamin D requirements.

Signs of Vitamin D Deficiency

If experiencing the following signs, it’s highly likely that you might have a severe vitamin D deficiency:

– Frequent illnesses: Maintaining a robust immune system is a vital function of vitamin D. It aids in fighting bacteria and viruses causing diseases. Hence, if frequently falling ill, especially with infections, you might be deficient in vitamin D.

– Fatigue: Low blood levels of vitamin D below 5.9mg/ml can lead to fatigue, stress, and reduced cognitive abilities.

– Back and joint pain: Inadequate vitamin D reduces the absorption of calcium and phosphorus in bones, weakening bones and causing pain in the back, arms, legs, hips, etc.

– Depression: Prolonged mental stress, fatigue can lead to depression. Depression is a significant health concern in society that might lead to irrational thoughts and behaviors, impacting individuals and society negatively.

– Slow-healing wounds: Vitamin D stimulates the body to produce compounds for skin regeneration, aiding in wound healing. If wounds on the body take longer than usual to heal, it might indicate a deficiency in vitamin D.

Does Taking Vitamin D Increase Height?

A deficiency in vitamin D increases the risk of joint pain, rickets, and slow growth. Therefore, daily vitamin D supplementation is one of the measures to increase height for all age groups. You can effectively supplement vitamin D through oral intake to enhance better height development, especially during adolescence.

You can choose to supplement vitamin D orally in pill form or liquid form based on your habits and preferences. Besides vitamin D supplements, there are numerous products containing vitamin D along with other nutrients such as calcium, magnesium, zinc, collagen, phosphorus, potassium, aiding in height growth.

To achieve rapid height growth, prioritizing products containing a combination of height-boosting nutrients instead of solely supplementing with vitamin D is advisable. This optimizes nutrition and promotes maximum height development.

How to Supplement Vitamin D for the Body

To effectively supplement vitamin D, understanding the required dosage at each developmental stage is crucial. Vitamin D dosages vary based on age:

– 0-12 months: 400 IU

– 1-13 years: 600 IU

– 14-18 years: 600 IU

– 19-50 years: 600 IU

– 51-70 years: 600 IU

– Over 70 years: 800 IU

– Pregnant and breastfeeding women: 600 IU

Generally, vitamin D needs increase with age.

Based on the aforementioned sources of vitamin D, you can supplement your body in one of three ways:

Prioritize consuming foods rich in vitamin D

While it might be challenging to meet the body’s vitamin D needs solely through diet, prioritizing the consumption of vitamin D-rich foods daily is essential. You can choose foods such as eggs, salmon, tuna, mackerel, plant-based butter, cheese, cereals, etc., to supplement vitamin D for the body.

Use vitamin D-containing supplements

This method is widely adopted to meet the body’s vitamin D requirements. A multitude of vitamin D-containing supplements are available in the market. However, it’s crucial to carefully read product information, choose supplements with clear origins, suitable vitamin D content for your age, and use them according to the manufacturer’s recommendations.

Daily sunlight exposure

This method of vitamin D supplementation is simple, effective, and cost-efficient among the various ways to supplement vitamin D for the body. Pay attention to the following aspects to protect your skin and health during the vitamin D supplementation process from sunlight:

– Sunbathing doesn’t need to be excessive; just 15-20 minutes daily is sufficient.

– The ideal time for sun exposure is before 10 am and after 4 pm when sunlight intensity isn’t too high.

– Avoid wearing excessive clothing that covers the skin while sunbathing, as it might hinder sunlight absorption and vitamin D synthesis by the skin.

What Foods Contain Vitamin D?

You can refer to and choose the following foods to supplement vitamin D for the body:

– Salmon: A serving of salmon (100g) contains approximately 526 IU of vitamin D (according to data from the USDA’s food composition database). Opt for wild-caught salmon for higher vitamin D content.

– Mackerel: 100g of Atlantic mackerel provides about 214 IU of vitamin D. This fish is relatively bony and might not be a favorite for many. However, prioritize choosing mackerel if vitamin D supplementation is required.

– Cod liver oil: This is an excellent source of vitamin D. Each teaspoon of cod liver oil contains up to 450 IU of vitamin D, often used to treat rickets, psoriasis, and tuberculosis. Consider cod liver oil as a special food to meet the body’s vitamin D needs.

– Egg yolk: A single egg yolk contains about 37 IU of vitamin D, not a significant amount compared to the foods mentioned above. However, apart from vitamin D, eggs also contain substantial protein, around 6g per egg. It’s a highly nutritious and cost-effective food that anyone can incorporate daily.

– Mushrooms: Mushrooms can synthesize vitamin D when exposed to UV light. Therefore, incorporating mushrooms into daily dietary habits can provide abundant vitamin D for the body.

Does taking vitamin D increase height? The answer is yes. However, there’s no need to stress over supplementing vitamin D as the body can naturally synthesize it when exposed to sunlight. This method of vitamin D supplementation is simple, effective, and cost-effective.


Can vitamin D increase height?

Yes, vitamin D plays a significant role in bone health and growth. Adequate levels of vitamin D are crucial for the development and maintenance of strong bones, which can contribute positively to the potential for height growth, especially during the growing years of childhood and adolescence.

Which vitamin is best for height growth?

Vitamin D is among the essential vitamins for height growth as it aids in the absorption of calcium and phosphorus, crucial minerals for bone health. Alongside vitamin D, other nutrients like calcium, vitamin K, and protein also play vital roles in supporting proper bone development, which in turn can influence height growth.

Is vitamin D responsible for growth?

Vitamin D doesn’t directly cause growth, but it significantly contributes to the body’s ability to absorb calcium and phosphorus, essential minerals for bone development and strength. Proper bone health and strength facilitated by vitamin D can positively influence the potential for growth during childhood and adolescence.


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