How To Increase Height After 18 By 10cm At Home

Many individuals who are dissatisfied with their height have explored ways to increase their height at the age of 18 as a last resort before turning 19, an age at which it’s almost impossible to grow any taller. Some hope that good nutrition or specific physical fitness exercises can help them gain height beyond this age. So, is it possible to grow taller after the age of 18? What are the methods for increasing height at 18? Let’s find out through this article, together with the Grow Taller Plan.

A study on height among non-identical twins showed that up to 80% of the height difference is due to genetics. Furthermore, another study conducted on people with the same bloodline revealed that up to 80% of the height difference between them is genetically determined.

Hence, your height is predominantly influenced by genetic factors from your parents, accounting for 60-80%, with the remaining 20-40% being influenced by environmental factors such as nutrition, levels of physical activity, and a healthy lifestyle.

How To Increase Height After 18 By 10cm At Home
How To Increase Height After 18 By 10cm At Home

Can you still grow taller at 18?

Height can continue to increase until around the age of 20, or even up to 22 in some individuals. Therefore, the opportunity for additional height growth at 18 is quite open to all of us. However, the reality of whether height can still increase at 18 can vary from person to person due to genetic factors, dietary habits, and daily activities. To accurately determine whether you can grow taller at this age, it is recommended to visit medical facilities for X-ray examinations to assess the condition of your growth plates. The doctor will provide you with the most accurate answer.

What Is the Standard Height at Age 18?

To monitor growth progress, it’s essential to pay attention to two vital indicators: weight and height. According to the World Health Organization (WHO), these health indicators may vary from one continent to another due to differences in genetics, nutrition, physical activity, and living environments among individuals.

What is the standard height for 18-year-old males?

According to data published by the World Health Organization (WHO), the standard height for an 18-year-old male is 1.76 meters (176 centimeters). If your current height falls below this standard, you are considered shorter than average. In such cases, it’s advisable to seriously consider height improvement measures before your growth plates close. If you have reached or exceeded this standard height, congratulations! You possess an outstanding stature, which can be a significant advantage in both your career and personal life.

What is the standard height for 18-year-old females?

For 18-year-old females, WHO data indicates that the standard height is 1.62 meters (162 centimeters). This figure is notably lower than that for males. You can check your height at home to assess whether you meet this standard or not. This self-assessment will help you determine whether you should pursue health care and height improvement strategies.

Signs to Determine if Height Growth Has Stopped at Age 18

It is challenging to definitively pinpoint at what age each of us stops growing in height because the answer can vary among individuals. You can monitor the following signs to assess whether you have stopped growing at age 18:

For Males:

– Reproductive organs have developed to adult size.

– Pubic hair, inner thigh hair, facial hair, and underarm hair have fully developed.

– Height has not increased or has increased by less than 1 cm in the past year.

– Shoe size has remained the same for an extended period.

For Females:

– Breasts have fully developed with the disappearance of associated pain, itching, and tenderness.

– Pubic hair (hair in the genital area) and underarm hair have fully developed.

– Reproductive organs have reached full maturity.

– Hips and buttocks have expanded to the size of an adult.

– Shoe size has remained unchanged for a considerable period.

– Height has not increased or has increased by less than 1 cm in the past year.

If you notice that your body exhibits most or all of these signs, unfortunately, you have likely stopped growing in height. For a more precise determination, you can undergo a bone X-ray to assess whether your growth plates are still active or have fused into bone.

Scientifically Effective Ways to Increase Height at Age 18

Improving nutrition and engaging in regular physical exercise are factors contributing to this change in many countries. Therefore, you may also consider implementing the following ways to increase height at the age of 18:

Enhance Nutrition to Increase Height at Age 18

A well-balanced diet comprises four essential food groups: carbohydrates, fats, proteins, along with 13 essential vitamins and 14 crucial minerals. Specifically, at the age of 18, your body requires a minimum of:

– 14 – 17 units of carbohydrates: For reference, 1 carbohydrate unit is equivalent to 55g of white rice, 60g of pho, 80g of noodles, 71g of vermicelli, 38g of bread, 122g of boiled corn, 90g of sweet potatoes, or 109g of potatoes.

– 3 – 4 units of vegetables: 1 vegetable unit equals 80g of any vegetable.

– 3 – 4 units of fruits: 1 fruit unit is equivalent to 80g of any fruit.

– 6 – 8 units of protein: 1 protein unit equals 38g of lean pork, 34g of beef, 71g of boneless chicken, 87g of shrimp (3 pieces), 65g of tofu, 44g of boneless fish fillet, 55g of eggs, or 30g of sesame seeds.

– 6 units of dairy: 1 dairy unit is equivalent to 100ml of milk, 100g of yogurt, or 15g of cheese.

– 5 – 6 units of fats: 1 fat unit equals 5ml of cooking oil, 5g of pork fat, or 5g of butter.

– Sugar and salt: Consume no more than 25g of sugar and 25g of salt or 25ml of fish sauce daily.

Improving nutrition is considered the most effective way to increase height at age 18. However, all the nutrient quantities mentioned above represent the bare minimum for a well-rounded diet.

To make this diet genuinely aid in height growth at the age of 18, you need to incorporate foods rich in calcium, magnesium, and vitamin D, such as:

– Dairy products: Including milk, yogurt, cream pies, flans, and tarts.

– Seafood high in calcium and vitamin D: Like salmon, sardines, tuna, and mackerel.

– Dark green leafy vegetables: Such as kale, curly kale, duckweed, and green collard greens.

– Any type of seeds: Including chia seeds, cashews, almonds, and walnuts.

– Any type of legumes: Such as soybeans, green peas, lentils, black beans, and red beans.

In addition to maintaining a nutritious diet, limiting exposure to cigarettes and stimulants like alcohol is also beneficial for one’s height growth.

Stay Hydrated

Young adults (at the age of 18) need to consume between 1600ml to a maximum of 2400ml of water daily. Typically, 20-30% of this water will come from the natural water content in food. Therefore, you only need to supplement around 1120-1700ml of filtered water (in addition to the water in your food) to provide the necessary daily water intake for your body.

Water accounts for over 75% of body weight. Staying well-hydrated is not a direct method to increase height at age 18; instead, water contributes to creating a stable biological environment for your body’s development.

Dehydration can impair various metabolic processes within the body, preventing you from reaching your maximum genetically determined height, thus affecting your growth in an unfavorable way.

Proper Sleep Patterns for Optimal Height Increase at Age 18

Young adults (at least 18 years old) are advised to get a minimum of 7 hours of sleep each day to ensure all biological processes in the body run normally. Sleep is also when the body releases the growth hormone (HGH) most abundantly.

Research has shown that the concentration of the growth hormone HGH in the bloodstream of children who sleep 7-9 hours a day is much lower than in those who sleep 10-12 hours a day. Therefore, there is no doubt that getting adequate sleep is one of the easiest and most effective ways to increase height at the age of 18, helping you achieve your desired height.

Walking, Standing, and Sitting with Correct Posture

Walking, standing, and sitting with the right posture indirectly contribute to increasing height at age 18. This means that maintaining proper posture doesn’t make your bones grow longer, but it can help you appear taller and maximize your height based on optimizing your bone structure.

In simple terms, individuals with spinal deformities often have hunched backs, drooping heads, and forward-tilted necks, causing them to appear “hunched” and much shorter than their actual height.

So, take a look at yourself in the mirror by tilting your body to one side. If you notice signs of a spinal deformity while walking, standing, lying down, or sitting, consider proactively investing in posture corrector belts for home use to enhance your physique and height.

Using Supplements, Medications, and Pills

Many supplements, vitamins, calcium, and natural concoctions on the market are advertised as aiding rapid height growth. These products are NOT miracles and will not provide a fast track to increasing height at age 18. When the growth plate closes, these specialized products become ineffective.

However, if you suffer from endocrine disorders or a deficiency in the growth hormone GH (Growth Hormone), a doctor may prescribe additional hormone treatments to improve your height effectively.

Drinking Milk: An Effective Way to Increase Height at Age 18

Drinking milk can be considered an effective way to increase height at age 18 because milk is a natural nutrient source that is rich in calcium, magnesium, and vitamin D3, with high levels.

Instead of having to consume various individual foods separately to collect the ‘calcium-magnesium-vitamin D3’ trio for the body, you can now simply drink milk. On average, 200ml of milk contains:

– 128 mg of calcium: Meeting 20% of the daily calcium requirement for the body.

– 3 mg of magnesium: Meeting 5% of the body’s daily magnesium requirement.

– 2 mcg of vitamin D3: Meeting 18% of the daily vitamin D3 requirement for the body.

Physical Exercise for Optimal Height Development

Engaging in physical exercise isn’t a direct method for increasing height at the age of 18; rather, it’s one of many ways to SUPPORT the height growth process if the growth plates haven’t closed.

Research has shown that repetitive exercise routines at specified intervals stimulate the body’s growth hormone secretion. Some prominent sports that can help increase height at age 18 include basketball, volleyball, swimming, badminton, jump rope, and dance sports.

In general, these are high-intensity sports that frequently require explosive power, speed, and complex movements such as stretching, bending, pulling, and lifting to stimulate the growth plates at the ends of the bones. Therefore, these sports are often viewed as a preferred choice for young men looking to increase their height.

Yoga and Stretching Exercises for Rapid Height Increase

In contrast to high-intensity sports, yoga and stretching exercises allow you to work out in a gentle, relaxed manner, making it a popular choice, particularly among young women, for increasing height at age 18.

Yoga is a physical fitness regimen that includes numerous exercises involving bending, postural adjustment, and muscle stretching. Each exercise is typically designed for optimal muscle stretching, reducing joint cartilage pressure, and promoting blood circulation in specific body areas.


When your skin is exposed to sunlight, UVB rays in the 290-315 nm wavelength range react with skin enzymes, transforming 7-dehydrocholesterol in the skin into vitamin D3.

According to recommendations, people need to sunbathe only three times a week, with each session lasting just 15 minutes. Prolonged sun exposure should be avoided to prevent skin burns and reduce the risk of skin cancer.

Consult a Physician

According to the World Health Organization (WHO), the average height for 18-year-old males ranges from 168-183 cm, and for 18-year-old females, it ranges from 156-169 cm. If your height at age 18 falls below 161.2 cm (for males) and 159.8 cm (for females), this is a sign that you should see a general practitioner as soon as possible.

Diet Plan for Height Increase at Age 18

Below is a sample diet plan for maximizing height increase at the age of 18, rich in calcium, magnesium, vitamin D3, and more, that you can refer to:

Day Breakfast Lunch Dinner Snacks
Day 1 Scrambled eggs with spinach Grilled chicken salad Baked salmon with quinoa Greek yogurt with berries
Day 2 Oatmeal with almonds Lentil soup with whole wheat Stir-fried tofu with broccoli Carrot sticks with hummus
Day 3 Greek yogurt with honey Turkey and avocado sandwich Brown rice and vegetable stir-fry Mixed nuts
Day 4 Whole-grain cereal with milk Spinach and feta omelette Baked chicken with sweet potatoes Sliced apple with peanut butter
Day 5 Smoothie with banana and spinach Quinoa and black bean salad Grilled shrimp with asparagus Cottage cheese with pineapple
Day 6 Whole-wheat toast with peanut butter Minestrone soup Grilled turkey with quinoa Sliced cucumber with tzatziki
Day 7 Scrambled eggs with tomatoes Grilled salmon with brown rice Stir-fried tofu with mixed vegetables Berries and dark chocolate

Please adjust portion sizes according to your appetite and dietary needs. Make sure to drink plenty of water throughout the day and maintain a balanced diet rich in the nutrients mentioned in the previous response to support your overall health and development.

After 18, can you still grow taller?

For the vast majority of individuals, height typically stops increasing after the age of 18, even when following a healthy diet, a professional exercise regimen, or a scientifically-based lifestyle. This is true with the exception of cases where certain medical conditions, such as endocrine disorders that lead to excessive growth hormone secretion or conditions that cause delayed growth and development, result in continued height gain.

The reason most people’s height ceases to increase by the age of 18 is due to the closure of growth plates in the bones, particularly the specialized cartilaginous areas near the ends of long bones like the forearm and thigh bones. These growth plates become “ossified” or hardened, halting the mineralization process, and thus limiting further bone lengthening.

While most people cannot increase their height after 18, there is no scientific research that definitively proves that post-18 height increase is impossible. The ability to gain height depends primarily on the state of ossification (hardening) of the growth plates at the ends of bone joints, rather than one’s biological age.

When can you increase your height after 18?

While most adults will not grow taller after reaching the age of 18, there are exceptions to this rule:

Firstly, under the influence of hormonal changes, the closure of growth plates can be delayed in some individuals, allowing further height gain.

To determine if you can increase your height after 18, you can undergo X-ray examinations of the hand or wrist bones. From these images, a doctor can accurately estimate the age of your bones.

Subsequently, the doctor will compare the bone age to your chronological age to predict whether you can continue to grow taller after the age of 18. For example, if your chronological age is 18 but your bone age is less than 16, and the growth plates have not fully closed, there may still be opportunities for height gain.

Secondly, some individuals experience gigantism, a condition that results in excessive production of growth hormone (GH) from the pituitary gland. This condition can lead to uncontrolled height growth even beyond the age of 18. However, such patients typically continue to grow taller only until their growth plates ossify, which commonly occurs around the age of 22.

Furthermore, a condition known as hemochromatosis, characterized by excessive iron absorption in the intestines, can also contribute to increased height. All of these cases can lead to continued height gain until the growth plates close.

How to Appear Taller at Age 18

– Opt for Heels: Choose comfortable heels that don’t strain your hips and ankles to add some height to your stature.

– Tone Your Body: A well-toned body looks lean and can make you appear taller.

– Select the Right Outfits: Avoid dresses that cut your figure and shorten your appearance. Instead, try just-below-the-knee, tapered, or pencil skirts. A plunging neckline and sleek heels can add elegance and height.

– Go for High Ponytails or Buns: Styling your hair in a high ponytail or bun can give the illusion of added height.

– Vertical Stripes: Clothes with vertical stripes create the optical illusion of height, making you look taller.

– Color-Blocked Dresses: Opt for color-blocked dresses and leggings that create a slimmer and taller visual effect on your body.

If you’re concerned about your height, you can also explore professional options, including surgical procedures. Learn more about these possibilities in the following section.

What should you keep in mind if you want to increase your height after the age of 18?

In addition to the measures to improve your height, you should also consider the following factors to optimize your growth potential:

– Combine all aspects of height improvement, including nutrition, exercise, sleep, and lifestyle. Neglecting any of these factors can impede your height development.

– Ensure effective and balanced nutrition without overindulging, which can lead to weight gain or obesity. Divide your meals into smaller portions and prioritize vegetables, fruits, and seafood.

– Avoid tobacco, alcohol, and illegal substances. Limit the consumption of fast food, sugary drinks, sweets, and heavily spiced foods.

– Maintain a regular exercise routine of 30-45 minutes per day. Take 1-2 rest days each week to allow your body to recover and relax.

– Choose reputable and high-quality brands for milk and nutritional supplements.

– Seek advice from specialized medical professionals before considering surgical procedures to lengthen limbs or hormone injections.

– Don’t put unnecessary pressure on yourself; maintain a relaxed, cheerful, and optimistic mindset.

– Stick to the height improvement methods consistently, with dedication and discipline.

– Avoid wearing tight-fitting clothes that may affect blood circulation and the quality of sleep.

Above, you have all the information you need to know about how to increase your height at the age of 18. Even at 18, it’s still possible to gain some height, although it might not happen as rapidly as during earlier years. If you’re still in your late teens and wish to do everything you can to add a bit more to your height, don’t hesitate to try the height-boosting exercises recommended by the Grow Taller Plan above. The key is to make the most of the remaining time at the age of 18 by providing your body with proper nutrition, maintaining a healthy lifestyle, and engaging in regular physical activities. Grow Taller Plan wishes you success in achieving your desired height!


Is it possible to grow 10 cm after 18?

While significant growth after 18 is uncommon, some individuals may experience slight height increases through proper nutrition, exercise, and lifestyle changes. A 10 cm increase may be challenging, but small improvements are possible for some.

How can I increase my height after 18 at home?

To increase your height after 18, focus on a balanced diet, regular exercise, proper sleep, and maintaining good posture. These practices can help maximize your potential height.

How to get 10 cm taller?

Gaining 10 cm in height after 18 is rare. However, following a healthy lifestyle, incorporating height-boosting exercises, and ensuring adequate nutrition can contribute to gradual height improvements.

Can an 18-year-old male grow taller?

Although height growth significantly slows after 18, some males may continue to grow, particularly if their growth plates haven’t fully closed. By maintaining a healthy lifestyle, they may experience slight increases in height.

Is it possible to increase height after the age of 18?

For most individuals, height does not increase after the age of 18. However, in exceptional cases where growth plates haven’t completely fused or due to certain medical conditions, some height increase may be possible.

How can I determine if I can still increase my height after 18?

Consult a medical professional who can perform an X-ray of your hand or wrist to assess the bone age. If the growth plates haven’t fused, there might be potential for height gain.

Are there any exercises that can help increase height at 18?

Engaging in regular, high-intensity exercises like basketball, volleyball, swimming, and other sports that involve stretching and jumping may stimulate growth.

Does nutrition play a role in height increase after 18?

Proper nutrition is crucial for growth. Ensure you have a balanced diet rich in calcium, magnesium, and vitamin D. Adequate protein intake is also important.

Are there supplements or medications to increase height at 18?

In some cases of growth hormone deficiency, a doctor may prescribe growth hormone treatment. However, this should only be done under medical supervision.

Can poor posture affect height?

Yes, maintaining good posture can help you appear taller. Regularly practicing proper posture can maximize your height potential.

How can I improve my chances of increasing height after 18?

Focus on a balanced diet, regular exercise, and quality sleep. Avoid habits like smoking, excessive alcohol consumption, and poor dietary choices. Consult a healthcare professional for personalized guidance.

Is there a limit to how much height can be gained after 18?

The amount of height gain possible varies between individuals and depends on factors like genetics, lifestyle, and any underlying medical conditions. Discuss this with a medical professional for personalized insights.

Can I use height-increasing products or devices?

Various products claim to increase height, but their effectiveness is often unproven. Consult a healthcare provider before using any such products.

How important is a positive mindset when trying to increase height at 18?

A positive attitude can help you stay committed to a healthy lifestyle and height-increasing routines. Maintaining a good mindset can improve your overall well-being.


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