How Can A 14 Year Old Get Taller?

At the age of 14, during the puberty phase for both boys and girls, taking proper care of your health is crucial to maximize height growth. You may wonder how many additional centimeters you can gain at the age of 14 and how to boost your height quickly once you’ve reached this age. This article from Grow Taller Plan will provide you with all the valuable information you need.

How Can A 14 Year Old Get Taller?
How Can A 14 Year Old Get Taller?

What is the Standard Height for Age 14?

Standard Height for Boys at Age 14

According to standard height statistics, the average height for 14-year-old boys is approximately 163.8 cm. This is the result of physical well-being, proper nutrition, regular physical activity, and a healthy lifestyle. By continuing these practices, you can achieve optimal growth and attain your ideal height in the future.

Standard Height for Girls at Age 14

In contrast to boys, the standard height for 14-year-old girls is already close to the adult standard, specifically around 158.7 cm. If you’re a 14-year-old girl who hasn’t reached this height, it’s time to reevaluate your current health care methods and make necessary changes to enhance your physique in the later years of the height growth phase.

Can 14-Year-Olds Still Grow Taller?

The answer is yes. However, the growth rate of height for 14-year-olds, which is almost the late puberty phase, slows down and doesn’t increase as rapidly as it did during the earlier years of puberty.

The height development process for children typically has three stages: the first three years of life, the pre-puberty stage, and puberty. During these stages:

– In the pre-puberty stage, there’s a significant height increase, often exceeding 10 cm per year.

– From 14 to 16 years old, children usually grow around 3 to 5 cm per year.

– Between 17 and 18 years old, the growth rate is approximately 1 to 2 cm per year.

– After 18 years old, there’s minimal to no significant height growth.

Entering the age of 14 signifies that children are in the early stages of puberty and have already passed the rapid growth phase. However, if children adhere to the height-increasing methods for 14-year-olds outlined below, their height situation can be improved.

Effective Ways to Increase Height at Age 14 for Both Boys and Girls

This section discusses various methods to enhance height at the age of 14, encompassing adequate nutrition, physical exercise, proper sleep, and more. Let’s delve into these strategies:

Balanced Nutrition

Parents should ensure that their children receive a balanced diet comprising carbohydrates (around 65% of total energy intake), fats (approximately 10% of total energy intake), proteins (about 15% of total energy intake), as well as essential vitamins and minerals. It is vital to pay particular attention to foods that promote bone development and health, such as:

– Lean Meat: Meats like poultry can provide the essential protein needed for growth. Additionally, they supply essential vitamins, including vitamin A and B, and various minerals such as iron, magnesium, zinc, and calcium.

– Fish: Fish is a source of protein, vitamins, and essential minerals. Some types of fish contain Omega-3 fatty acids, calcium, and beneficial minerals, such as salmon, tuna, and mackerel.

– Eggs: Eggs are rich in essential nutrients that can support height growth after the age of 14, especially in calcium, iron, magnesium, vitamin D, A, and B, contributing to bone development.

– Milk: Milk stands as a significant source of calcium and necessary minerals like sodium and magnesium. To increase height at the age of 14, children can incorporate 2 glasses of milk daily.

– Legumes: Legumes are protein-rich and provide an abundance of vitamins like B and C, iron, and zinc. These nutrients are vital for bone development and can aid in increasing height. Moreover, legumes are rich in dietary fiber, improving the digestive system and facilitating the absorption of essential nutrients.

– Vegetables: Vegetables contain many essential vitamins, minerals, and dietary fiber crucial for body growth. Leafy green vegetables like spinach and kale are rich in vitamin A and calcium, promoting height growth. Additionally, broccoli, carrots, and other vegetables are excellent sources of vitamins C and A, enhancing digestion and nutrient absorption.

– Rice and Wheat Products: These foods, comprising carbohydrates, can contribute to overall health. However, it’s advisable not to overconsume them to avoid potential adverse effects such as weight gain.

– Fruits: Fruits are rich in vitamins, minerals, and essential nutrients necessary for bodily development. Fruits like bananas, pears, oranges, strawberries, avocados, kiwis, apples, and more are all beneficial for height growth.

– Nuts and Seeds: Nuts and seeds are abundant in important nutrients such as various vitamins, minerals, and protein. Including these in the diet can be an effective way to increase height at the age of 14.

Dairy Products

Milk and dairy products form a separate food group as they provide numerous nutrients crucial for children during their height growth phase. Milk supplies calcium and effectively enhances vitamin D intake. Nutrition experts recommend parents include 2 to 3 glasses of milk for their 14-year-old children each day, along with additional zinc and vitamin D to improve calcium absorption.

Adequate Water Intake

Water plays a vital role in metabolic processes and detoxification within the body. Hence, it directly contributes to height growth. Staying well-hydrated is essential for overall health. It is recommended to consume at least 2 liters of water daily. Remember not to wait until you feel thirsty but to drink water regularly throughout the day to maximize the benefits.

The Importance of Not Skipping Breakfast

Skipping breakfast is highly detrimental to health. While you may consume less during lunch and dinner, omitting breakfast can lead to various health issues such as gastritis, digestive disorders, and overall physical weakness.

Moreover, it affects bone development during the age of 14. Skipping breakfast means your body lacks the energy for physical activity and deprives muscles and bones of essential nutrients.

Multiple Meals Throughout the Day

At the age of 14, the body requires ample energy and nutrients to meet the demands of growth in terms of height and weight. If you’re seeking ways to increase height at 14, it’s advisable to have multiple meals during the day, including snacks. This practice provides additional nourishment to ensure your body functions normally and significantly enhances height growth.

Avoiding “Harmful” Foods

In addition to maintaining a balanced diet, parents should refrain from or limit their children’s consumption of foods that can impact health and impede bone growth and physical development. These foods include sweets, pizza, carbonated beverages, and processed foods.

Enhancing Physical Activity

One effective approach to increasing height at the age of 14 is to initiate a moderate and consistent exercise routine during puberty. Engaging in physical activity allows flexible joint and bone movements, promoting muscle development and the strengthening of bones.

Effective exercises for height growth include swimming, volleyball, basketball, jump rope, high jump, yoga, and more. Therefore, teenagers aiming to increase their height at 14 should dedicate 3 to 4 days a week to these height-boosting exercises. Each session should last between 40 to 50 minutes, with the intensity tailored to individual physical capabilities.

Maintaining Correct Posture in Daily Activities

Experts stress the significance of proper posture during daily activities, as incorrect postures can not only affect height development but also potentially lead to musculoskeletal disorders over time. Correct postures help maintain a straight spine, preventing compression and maximizing bone development for increased height. Therefore, parents should remind their children to:

– Keep their backs straight and shoulders wide when walking, standing, and sitting. Walking with their heads facing forward.

– Avoid hunching or slouching while standing or sitting.

– Avoid sitting with their legs curled up on the chair or crossing their legs regularly.

Regular Sun Exposure

One of the best natural sources of vitamin D for the body is sunlight. Vitamin D aids efficient calcium absorption from daily dietary intake and promotes bone and muscle development.

Many studies indicate that during the puberty phase, especially for girls, vitamin D deficiency often leads to restricted height growth. Therefore, increasing exposure to sunlight is considered one of the methods to enhance height growth at the age of 14 for girls.

Avoiding Smoking and Addictive Substances

At the age of 14, teenagers are experiencing physical and psychological changes as they transition into adulthood. They may display signs of emotional instability, even engaging in risky behaviors like smoking or consuming addictive substances such as alcohol. To prevent premature exposure to harmful substances, parents should invest more time in their children and educate them about the adverse effects of these substances, which can lead to severe health issues, inhibit height growth, and delay bone development.

Early and Sufficient Sleep

Going to bed before 10 PM and ensuring at least 8-10 hours of sleep is crucial during this period. This is when the body’s growth hormone, produced by the pituitary gland, is most active and plays a significant role in promoting height development. Therefore, adequate and deep sleep for 14-year-olds is vital and should be strictly observed.

To ensure that your child falls asleep easily and enjoys a good night’s sleep, parents should refrain from giving them sugary drinks or stimulants like coffee or tea before bedtime, as these can lead to restlessness. Additionally, encourage children to replace habits like gaming, browsing the internet, or watching movies with calming activities, such as listening to soothing music.

Creating a Favorable Living Environment

This aspect is crucial for physical and height development but is often overlooked by parents. According to experts, if children live in a stressful or fearful environment, it can suppress the thyroid’s release of growth hormone, slowing down body growth, including height. Therefore, it’s essential to create a comfortable and enjoyable living environment that promotes both physical and mental development.

Developing Healthy Habits

A common practice among many teenagers is indulging in fried and fast foods found at street vendors. However, apart from hindering bone development, these foods can also be detrimental to health, contributing to increased cholesterol levels and calorie intake, potentially leading to obesity and other health issues. To increase height at the age of 14, one should limit the consumption of deep-fried foods, processed foods, carbonated beverages, coffee, and sugary drinks. Instead, opt for nutrient-rich foods that support height growth.

Using Height-Boosting Products

Using products specifically designed to enhance height is a method that provides exceptional results, which many parents choose for their 14-year-old children. It’s a scientifically grounded approach, ensuring comprehensive and safe development, and it’s highly recommended by nutrition experts today.

Effective Height-Increasing Exercises at the Age of 14?

Physical activity significantly influences natural height development. To boost height at the age of 14 quickly, you can incorporate the following height-increasing exercises:

Cobra Stretch Exercise

This exercise supports good height development, while enhancing the flexibility of the spine and the entire body.

How to do it:

– Start in a prone position, with your hands placed next to your chest and palms facing down. Keep your legs straight.

– Keep both feet firmly on the ground as you lift your upper body, arching your back, and directing your head upward.

– Maintain this position for about 30 seconds, then relax.

– Repeat the exercise 3-5 times during each workout session.

Hanging from a Bar (Pull-Ups)

Hanging from a bar can help decompress the spine, relieving it from the impacts of your body’s weight. Additionally, daily pull-ups also assist in improving posture and enhancing upper body strength.

How to do it:

– Jump and grab a sturdy horizontal bar with your hands.

– Hang from the bar for as long as you can.

– When your hands become fatigued, be ready to safely release and return to the ground.

– Perform this exercise for 15-20 minutes daily.

Dry-Land Swimming Exercise

The Superman exercise, or dry-land swimming, is an excellent suggestion for those looking to increase height rapidly.

How to do it:

– Lie face down, extend both arms straight ahead with your palms facing down, and keep your legs straight.

– Raise both your arms and legs off the ground, and lift your head upward.

– Hold this position for about 20 seconds, then lower your arms and legs.

– Perform this exercise 5-7 times during each workout session.

Ankle Weights for Height Growth

Using ankle weights applies extra pressure to the muscles and joints in your legs, stimulating bone growth and facilitating faster height development.

How to do it:

– Sit on a high chair and attach weights to your ankles, with each leg carrying 1-2 kg weights.

– Perform leg lifts and leg extensions, doing 10-15 reps per leg.

– Incorporate this exercise 3-4 times a week.

Dietary Recommendations for Boosting Height at Age 14 to Consider

Day 1:

– Breakfast: Scrambled eggs with spinach and whole-grain toast.

– Snack: Greek yogurt with berries.

– Lunch: Grilled chicken breast with quinoa and steamed broccoli.

– Snack: Carrot and celery sticks with hummus.

– Dinner: Baked salmon with brown rice and asparagus.

Day 2:

– Breakfast: Oatmeal with sliced bananas and a sprinkle of nuts.

– Snack: Sliced apples with almond butter.

– Lunch: Turkey and avocado whole-grain wrap with a side salad.

– Snack: Low-fat cottage cheese with pineapple.

– Dinner: Stir-fried tofu with mixed vegetables and brown rice.

Day 3:

– Breakfast: Whole-grain pancakes with maple syrup and a side of strawberries.

– Snack: A handful of mixed nuts.

– Lunch: Lentil soup and a whole-grain roll.

– Snack: Sliced cucumbers with tzatziki sauce.

– Dinner: Grilled lean steak with sweet potato and green beans.

Day 4:

– Breakfast: Smoothie with spinach, banana, Greek yogurt, and a scoop of protein powder.

– Snack: Sliced oranges.

– Lunch: Baked chicken breast with quinoa and sautéed kale.

– Snack: Cherry tomatoes with mozzarella cheese.

– Dinner: Grilled shrimp with brown rice and roasted zucchini.

Day 5:

– Breakfast: Whole-grain cereal with low-fat milk and a handful of berries.

– Snack: Baby carrots with ranch dressing.

– Lunch: Tuna salad with whole-grain crackers.

– Snack: A small serving of mixed dried fruits.

– Dinner: Baked cod with quinoa and steamed Brussels sprouts.

Day 6:

– Breakfast: Whole-grain waffles with a dollop of Greek yogurt and sliced peaches.

– Snack: Sliced kiwi.

– Lunch: Whole-grain pasta with tomato sauce, lean ground turkey, and a side salad.

– Snack: Sliced bell peppers with hummus.

– Dinner: Grilled chicken breast with brown rice and sautéed spinach.

Day 7:

– Breakfast: Scrambled eggs with diced tomatoes and whole-grain toast.

– Snack: Low-fat string cheese.

– Lunch: Turkey and cheese whole-grain sandwich with a side of raw veggies.

– Snack: A handful of grapes.

– Dinner: Baked tilapia with quinoa and roasted asparagus.

What to Consider When Increasing Height at Age 14?

When aiming to increase height at the age of 14, there are several factors to keep in mind:

– Measure your current height before starting any height-increasing methods, and regularly assess your physical growth every three months to gauge your progress.

– Understand that the rate of height development may vary from person to person, even if they share similar dietary and lifestyle habits. Don’t be discouraged if your growth rate differs from your friends.

– Maintain a positive and joyful mindset throughout your journey to achieve your ideal height at age 14.

– Steer clear of products that can be detrimental to your height and overall health, such as alcohol, beer, coffee, and tobacco.

– Schedule regular health check-ups every six months to monitor your overall health status.

Age 14 is still an opportune time for enhancing your stature. While not everyone can achieve their ideal height during adulthood by starting the process at the age of 14, having greater height opens up wider opportunities for success. Therefore, make the most of your remaining growth years to improve your stature using the techniques shared by Grow Taller Plan.


Does height grow at the age of 14?

Yes, height can continue to grow during adolescence, typically between the ages of 9 to 18. At age 14, many individuals experience a growth spurt, which is a period of rapid height increase. The amount of growth varies from person to person and is influenced by genetics, nutrition, and other factors.

Does stretching make you taller at 14?

Stretching can improve your posture and flexibility, but it won’t directly increase your height. Height is primarily determined by the length of your bones, which is genetically determined and influenced by growth plates (epiphyseal plates). These growth plates close after the growth spurt, typically around the late teenage years. Stretching exercises can help you maintain good posture and may make you appear taller, but they won’t affect the length of your bones.

Is it possible to increase height at age 14?

Yes, it is possible to increase your height at age 14. During your teenage years, your body goes through significant growth and development, and it’s a crucial time for reaching your maximum height potential.

How much can I grow at age 14?

The amount of height you can gain at age 14 is influenced by several factors, primarily genetics. On average, girls tend to experience a growth spurt between ages 9-14, while boys typically experience a more prolonged growth phase, with most reaching their maximum height by age 18.

What factors affect height growth at age 14?

– Genetics: Your genetic makeup largely determines your potential height.

– Nutrition: Proper nutrition is crucial for healthy growth. Make sure to consume a well-balanced diet rich in essential nutrients like proteins, calcium, vitamin D, and other vitamins and minerals.

– Sleep: Adolescents need 8-10 hours of quality sleep each night. Growth hormone is primarily released during deep sleep, so adequate rest is essential for growth.

– Exercise: Regular physical activity, especially activities that involve stretching and strengthening exercises, can help maintain good posture and promote a healthy spine.

– Hormones: Hormones, especially growth hormone and sex hormones, play a role in determining your height.

How can I improve my nutrition to increase height?

To support your growth, ensure you eat a well-balanced diet that includes:

– Lean proteins (meat, fish, eggs)

– Dairy products (milk, yogurt, cheese)

– Fruits and vegetables

– Whole grains

– Adequate hydration

Does exercise help increase height at age 14?

While exercise won’t directly increase your height, it can improve your posture and help you appear taller. Activities like swimming, basketball, and yoga can promote spine health and posture.

How much sleep do I need for optimal growth?

Teenagers require 8-10 hours of sleep each night to ensure their bodies have adequate time to rest, repair, and release growth hormone.

Are there any height-increasing supplements or drugs I can take?

There are no proven supplements or drugs that can significantly increase height. Be cautious of products claiming to do so, as they may not be safe and could have harmful side effects.

Should I avoid caffeine and smoking?

Caffeine and smoking can potentially interfere with your growth and overall health, so it’s best to avoid them during your teenage years.

Is it too late to increase height if I’m past age 14?

While most of your growth occurs during your teenage years, it’s still possible to make lifestyle changes that can help you reach your full height potential as long as your growth plates (epiphyseal plates) have not yet closed. Maintaining good nutrition, exercise, and posture can still positively impact your overall health.

Should I consult a doctor about my height concerns?

If you have significant concerns about your height, it’s advisable to consult a healthcare professional. They can provide guidance, assess your growth, and check for any underlying health issues that may be affecting your height.


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