How Can I Get Taller As An 11 Year Old?

Conquering height to escape being short is the desire of many Vietnamese children and their parents. Nowadays, possessing height is a significant advantage that helps children feel confident and integrate into the international environment. However, improving a child’s height is not as simple as we often think, especially when it comes to increasing the height of an 11-year-old. If you want your child to be taller and healthier, you can refer to the following tips.

How Can I Get Taller As An 11 Year Old?
How Can I Get Taller As An 11 Year Old?

Developing height for an 11-year-old is crucial

In a person’s life, there are three golden stages for height development: the fetal stage, the period from 0-2 years, and the pre-puberty to puberty stage (for boys from 9-14 years and girls from 8-13 years). Height growth nearly stops after these stages, and any further growth would only be a few centimeters per year.

During these critical stages, particularly the pre-puberty to puberty stage (considered the final stage of height development), proper care in terms of nutrition, physical activity, and lifestyle will help children achieve exceptional height in the future.

How tall should an 11 year old be?

Standard height for 11-year-old boys

The standard height for an 11-year-old boy is 143.5cm, and the standard weight is 35.6kg. Parents can check their child’s height and weight to assess if their child has reached the standard height and weight for their age. Achieving the standard height and weight at this age is a positive sign that the child has the potential for exceptional height as they grow up.

Standard height for 11-year-old girls

For an 11-year-old girl, the standard height is 144cm, and the standard weight is 36.9kg. The body measurements for 11-year-old girls are slightly higher than those for boys. This is normal as girls tend to go through puberty earlier than boys. However, parents should still monitor their child’s height and weight closely to prevent cases of being overweight while lacking in height.

Increasing Height for 11-Year-Olds by Lifestyle Changes

There are many ways to increase a child’s height, and one of them is by making lifestyle changes and daily habits. So, what habits can affect a child’s height? To find out, let’s take a look at the following information:

Nutritional Care

Among all factors, nutrition is considered the most crucial in determining a child’s height during their developmental stages. Therefore, the most effective way to increase the height of an 11-year-old is to establish a scientific and balanced diet.

Specifically, in a child’s daily meals, parents should ensure a diverse range of fresh foods, balancing the four major nutrient groups: protein, fat, carbohydrates, vitamins, and minerals. Among these, particular attention should be given to supplementing vitamins and minerals (even though they make up a small proportion of the body) as they are highly beneficial for bone and overall growth, especially height.

Here are some types of vitamins and minerals that have been scientifically proven to be effective in increasing the height of 11-year-olds, as well as enhancing their immune system, vision, and cognitive development. Parents can consider and provide them in their child’s daily diet:

– Various vitamins: Vitamin B1 – Thiamine (found in soybeans, oats, eggs, various nuts…), vitamin B2 – Riboflavin (found in eggs, milk, fish, dark green vegetables…), vitamin D (found in broccoli, various dairy products, tomatoes, milk of all kinds, cheese…), vitamin C – Ascorbic acid (found in oranges, apples, potatoes, various berries…), vitamin A (found in milk, lard, cream cheese, eggs, carrots…), vitamin F (flaxseed oil, walnuts, sunflower seeds, almonds, soybean oil…), vitamin K2 (found in yogurt, beef, butter, cheese, egg yolks…),…

– Various minerals: Calcium (found in mackerel, yogurt, cheese, Swiss chard, soybeans, dark green leafy vegetables…), collagen type II (found in chicken meat), phosphorus (found in cereals, chocolate, milk, and yogurt…), zinc (found in meat, fish, and beans…), iodine (found in iodized salt, seaweed…), iron (found in red meat, seafood, spinach, dried fruits…)…

Get Enough Sleep and Maintain a Regular Sleep Schedule

A good night’s sleep, deep and regular sleep, also affects a child’s physical and mental development, not just their height. Therefore, parents should ensure that 11-year-olds get enough sleep, about 8-10 hours per day, and go to bed before 10 PM. This helps the growth hormones work most effectively, leading to longer bone development.

Encourage Regular Physical Activity

In addition to proper sleep, regular physical exercise significantly contributes to optimal height development for children.

Therefore, apart from height-increasing exercises for 11-year-olds, such as stretching exercises (which elongate the whole body, extend the spine, and improve posture), hanging exercises (which stretch the spine and strengthen arm muscles), parents can encourage children to engage in activities like jump rope, swimming, running, and kid-friendly yoga to achieve their desired height and enhance their overall health.

Exposure to Sunlight

Vitamin D helps the child’s body absorb calcium more effectively from their diet, promoting healthy bone and muscle growth. Natural sunlight (best between 9 AM and 3 PM) is the richest source of vitamin D for the body (more than food), so parents should encourage their children to spend time outdoors and engage in physical activities regularly.

Improve Posture

Improper posture while sitting, standing, or learning can cause the spine to bend and affect a child’s height development. To ensure optimal height growth, parents should observe, monitor, and remind their children to maintain correct and appropriate posture.

Control Weight as a Way to Increase Height for 11-Year-Olds

Overweight, obesity, or malnutrition can also influence a child’s height, so parents should be vigilant. Therefore, it’s essential to provide a child with a balanced, scientifically planned diet with a variety of foods, especially green vegetables and fruits.

What to Eat to Increase Height at Age 11?

Parents are aware of the important and necessary nutrients that help 11-year-olds achieve optimal height development. So, what to eat to effectively increase height at age 11? Don’t overlook easily accessible, affordable, easy-to-prepare, and kid-friendly foods that nutrition experts recommend for the best support in height development:

Milk and Dairy Products

These are considered the richest sources of nutrients (protein, fat, vitamin D, potassium, calcium, phosphorus, magnesium, etc.) that nutrition experts recommend for daily consumption by children. Milk and dairy products like yogurt and cheese are natural height boosters as they promote bone development, strengthen joints, build strong muscles, and aid in weight gain.

Various Legumes

Green beans, soybeans, black beans, red beans, and other legumes are not only excellent for height enhancement but also ensure healthy development and strengthen the immune system. Legumes are rich in protein, calcium, vitamin B, iron, dietary fiber, copper, zinc, manganese, magnesium, and potassium. For children who follow a vegetarian diet, legumes can substitute for meat, fish, and eggs in their diets to support height growth.

Green Leafy Vegetables

What to eat to increase height at age 11? Parents should not overlook green leafy vegetables like spinach, kale, bok choy, arugula, and Dutch peas. Apart from being rich in calcium and vitamin K (essential for height development and bone growth), these vegetables also contain iron, vitamin C, magnesium, dietary fiber, potassium, and more, which help maintain a child’s overall health. Note that the best way to prepare green leafy vegetables is by sautéing, boiling, or making soups.


Eggs are a nutrient-rich food (abundant in protein, vitamin A, D, zinc, iron, phosphorus, selenium, iodine, omega-3 fatty acids, essential amino acids, etc.) that is easily accessible, affordable, easy to prepare, and enjoyed by most children. It’s a great option for parents in selecting foods to enhance their child’s height. Children can consume one egg per day or about 3-4 eggs per week to provide complete nutrition for overall development and height support.


Shrimp is rich in calcium, making it an essential food for promoting bone development and height growth in children. A 100g serving of shrimp contains a remarkable 1,120mg of calcium along with various other nutrients.

Various Meats

If you want to increase the height of an 11-year-old, experts recommend increasing the consumption of both red meats (beef, pork, lamb) and white meats (chicken) in the child’s diet. Red meats are rich in iron, a crucial trace element that prevents anemia, which is vital for a child’s development. However, parents should avoid overconsumption of meat and ensure a balanced diet for their child. On the other hand, chicken meat is rich in vitamin B12, which supports growth and height maintenance.

Various Fish

It would be a significant omission not to mention fish in the group of foods that support height growth, brain development, and heart health for children. Salmon and tuna, in particular, provide an abundant source of vitamin D, protein, omega-3 fatty acids, potassium, selenium, and more. To make children enjoy eating fish, parents can prepare delicious dishes like fried fish, fish stew, fish steaks, or steamed fish.

Various Fruits

In addition to the mentioned foods, various fruits such as oranges, kiwis, pineapples, and bananas are also part of the food group that supports height growth at age 11. These fruits are not only rich in vitamin C but also provide essential calcium and minerals for optimal bone development and a healthy immune system. Therefore, parents should encourage children to consume a variety of fruits and green vegetables to ensure their physical development.

Effective Height-Boosting Diet for 11-Year-Olds

To avoid the hassle of creating a menu for your child, parents can consider the following one-week height-boosting menu for an 11-year-old:


– Whole-grain cereal with low-fat milk

– Sliced banana or berries

– A glass of 100% fruit juice or water

Mid-Morning Snack:

– Greek yogurt with honey or a small handful of nuts

– Sliced cucumber or carrot sticks


– Grilled chicken or turkey sandwich with whole-grain bread

– Lettuce, tomato, and a slice of cheese

– Sliced apples or grapes

– Water or milk

Afternoon Snack:

– Hummus with whole-grain crackers or pita bread

– Sliced bell peppers or celery sticks

– A small serving of fruit


– Baked or grilled salmon or tofu

– Brown rice or quinoa

– Steamed broccoli or mixed vegetables

– A side salad with a variety of colorful veggies

– Water or milk

Evening Snack (optional):

– Low-fat yogurt or a piece of cheese

– A small serving of fruit or vegetables

Please note that these are the main meals for a child’s day. In addition to the main meals, parents can offer snacks such as various fruits (either as whole fruits or in other appealing forms), flan, milk, and dairy products like yogurt, custard, cream cheese, etc., to provide additional nutrition for their child.

Using Height-Boosting Medication for 11-Year-Olds: Is It Advisable?

Besides genetic factors, a child’s height also depends on several other factors. Therefore, many parents have explored various means to help their children grow taller, including increasing physical activity, focusing on nutrition, and even using height-boosting supplements.

Currently, it’s not difficult to find height-boosting functional food products advertised as miraculous solutions (claiming a 5-10cm increase in height after one month of use) for children in the form of chewable tablets, pills, lozenges, syrups, or rice-based products. These products often contain essential nutrients like calcium, vitamin D, and protein, with origins from the United States, Australia, France, Japan, Thailand, etc., either directly imported or unbranded.

Experts advise parents to be cautious when considering these height-boosting supplements to avoid unnecessary risks. There is no product or medication that can significantly increase a child’s height in a short period as advertised. Moreover, improper use (resulting in excessive intake) and the absence of expert guidance or even the purchase of counterfeit products can pose severe health risks to children.

What Should Parents Do to Increase Height for 11-Year-Olds?

The role of parents in the process of height enhancement for their children is undeniably crucial. Parents should closely monitor their child’s nutrition and daily habits to intervene effectively in unfavorable situations.

Smoking, environmental pollution, and negative environmental factors are strictly prohibited in height-boosting methods for 11-year-olds. Parents should also restrict their child from consuming fast food, carbonated beverages, and other unhealthy foods. Instead, parents should provide their child with nutritious meals prepared from health-friendly foods that are favorable for their child’s height.

According to nutrition experts, the consumption of inappropriate foods is one of the significant factors contributing to early puberty, which can permanently affect a child’s height. In addition to what to eat to increase height at age 11, regular and appropriate physical activity stimulates maximum bone development and maintains a strong immune system.

Among the various methods to increase height in 11-year-old children, nutrition and physical activity are two essential factors to emphasize. Parents should make regular health check-ups a priority, especially focusing on nutritional assessments and periodic height screenings. It is advisable to seek guidance from experts at the Grow Taller Plan regarding suitable dietary and exercise routines to ensure that the child reaches their optimal height potential in adulthood.


1. Can an 11-year-old increase their height through nutrition and exercise?

Although genetics largely determine a child’s ultimate height, a balanced diet and regular exercise are crucial factors that can help an 11-year-old attain their full growth potential. Proper nutrition and physical activity support overall health and development.

2. What are some exercises that can help a child grow taller?

Engaging in specific exercises, such as stretching routines, yoga, swimming, and playing sports like basketball or volleyball, can contribute to better posture and spine alignment, potentially enhancing a child’s height.

3. How important is sleep for a child’s growth?

A sufficient amount of sleep is paramount for growth during childhood and adolescence. It is recommended that 11-year-olds aim for 9 to 11 hours of restful sleep each night to optimize their growth potential.

4. What foods should be included in a diet to promote growth in 11-year-olds?

An ideal diet for promoting growth in 11-year-olds should encompass a diverse range of nutrient-rich foods, including lean proteins (such as poultry, fish, and beans), whole grains, a variety of fruits and vegetables, and dairy products. These foods provide essential vitamins, minerals, and proteins necessary for growth.

5. Is it safe to take supplements for height growth?

It is advisable to consult with a healthcare professional before considering any supplements for height growth. Most essential nutrients should be obtained from a well-balanced diet, and supplementing should be done under medical guidance.

6. How can I ensure my child is getting the right nutrition for growth?

To ensure your child is receiving adequate nutrition for growth, consulting with a pediatrician or a registered dietitian can be extremely beneficial. They can tailor a nutrition plan to your child’s specific needs and monitor their progress.

7. What lifestyle habits can support growth in children?

Encouraging good posture, promoting regular physical activity, and minimizing exposure to secondhand smoke are essential lifestyle habits that can foster healthy growth in children.

8. At what age does a child’s growth typically slow down?

The most rapid growth in a child’s life usually occurs during infancy and adolescence. Growth rates generally start to slow down after the onset of puberty.

9. Is there a specific height increase target for 11-year-olds?

There is no specific height increase target for 11-year-olds as height can vary widely among individuals. It’s more important to focus on their overall health and development rather than setting a particular height goal.

10. What role does genetics play in a child’s height?

Genetics play a significant role in determining a child’s height. It’s essential to consider family history when discussing growth expectations and recognizing that genetics largely influence a child’s potential height.


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