Best height increasing vitamins and minerals for your children

by   |   Dec 08, 2022
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It is certain that our body needs adequate nourishment to be healthy and to reach maximum height. Have you ever wondered what are the best vitamins for height increase, or what are the top minerals for height growth? The most recommended way for all parents to assist their children height growth is to provide a proper diet that includes all necessary vitamins and minerals to grow taller.

Let’s check out all these various vitamins and minerals to ensure a sufficient consumption of nutrition to promote peak height.

Best vitamins for height growth


Vitamin D

Widely known among the vitamins that increase height growth, vitamin D is the key nutrient required to boost the growth and development of the body. It is crucial for bone mineral metabolism, skeletal growth and the absorption of Calcium and Phosphorus from food, thereby surging up your height. The deficiency of vitamin D weakens your bones and increases the risk of diseases such as bone cancer.

The most popular way to synthesize vitamin D is to stay in the sunrays. Moreover, you can also absorb this vitamin from natural food sources such as eggs, beef liver, fatty fish (tuna, salmon, mackerel, etc.), milk and dairy products, tomatoes, citrus fruits, etc.

Vitamin K

Vitamin K is a necessary one among vitamins that increase height thanks to its powerful impact on bone growth. This vitamin is responsible for blood clotting, smooth growth of the body and the synthesis of functional protein in the bone matrix.

It plays an important role in supplementing bone density, improving bone strength, as well as reducing bone erosion and fractures. Moreover, it is required for the metabolism and utilization of calcium in the body, all of which contributes to proper height growth.

Vitamin K can be found naturally in dark leafy greens such as spinach, cabbage, kale, etc. and other sources such as soybeans, meat, liver and fatty fish.

Vitamin A


Among imperative vitamins for height increase, vitamin A (also called Retinol) is a primary micro nutrient that is vital to growth and development, disease prevention and wellbeing. The deficiency of vitamin A can cause devastating consequences since it plays a crucial role in vision, growth of bones and tissues as well as the production and division of cells in the body. It helps preserve Calcium in the bones, in turn promoting strong and healthy bones for better height growth.

There are a variety of sources to get vitamin A, in which two most common food sources are retinol and beta-carotene. Retinol is nearly ready for the body to use, normally found in animal foods such as eggs and fatty fish.

Additionally, beta-carotene functions as a precursor to vitamin A and is required to be converted by an enzyme to be absorbed in the body. It is often found naturally in most orange and dark green plant foods like carrots, sweet potatoes and kale, etc.

Vitamin B1

Vitamin B1, which is also called Thiamin, is one of the most important vitamins that help increase height. This vitamin is essentially helpful in promoting complete body growth, regularizing the digestion process, and enabling the metabolism of carbohydrates and glucose in the body. It also maintains the proper functioning of the heart and nervous system, provides your organs with regular blood supply and helps in new cell development.

The common food sources of vitamin B1 are rice, peanuts, pork, beef, liver, soybeans, bread, nuts, legumes and banana. Some foods are also fortified with thiamin

Best minerals for height growth



Calcium, which accounts for around 60% of bone structure in the body, is a vital forming mineral for the optimal growth of bones and skeleton. Your body needs a sufficient amount throughout your life to build and maintain bone levels. Indeed, Calcium helps to increase the strength and longevity of bones, thereby significantly enhancing the height acceleration of adolescence and adults.

The recommended daily intake (RDI) of calcium is 1,000 mg per day for most adults, while children aged 4–18 are advised to consume 1,300 mg (1). It also helps to regulate blood pressure, assists heart health and muscle functions.

Calcium should be taken on a regular basis in your diet for optimal height growth. Foods rich in Calcium include milk and dairy products (cheese, yogurt, butter, etc.), fish, seafood, leafy greens (spinach, turnip greens, etc.) and other fortified products.


Zinc is highly necessary for the proper functioning of multiple aspects of body growth and metabolism. It is capable of restarting the bone growth, contributing to bone structure and forming collagen tissues, in turn boosting height growth significantly.

Zinc is also involved in cell proliferation and influences the regulation of hormones in cell division. Moreover, it can stimulate the proper functioning of the immune system and other bodily processes such as sodium and water transport, thereby affecting the natural growth of the body.

Foods that are rich in Zinc include oyster, eggs, and red meat. This mineral is a must-have for children who are inferior in height to include in their diets.


Phosphorus is an essential nutrient that is required for bone health and many bodily functions. Along with calcium, it is compulsory for strengthening bones and tissues as well as promoting growth of the body. It assists in the digestion of vitamin B2 (riboflavin), avoids bone cancer and helps to prevent the delayed growth in children, thus increasing height growth to the maximum.


The recommended daily intake (RDI) for adults is 700mg, but growing teens and pregnant women will need around 1,250mg to cover their needs (2). While phosphorus is good when consumed in moderation, getting too much of it may cause adverse effects to your body. People with kidney disease should pay careful attention to limit their amount.

Understanding which foods are rich in phosphorus can help you manage edible daily intake. It can be found in many types of foods, especially substantial in animal proteins such as chicken, turkey, pork, organ meats. Phosphorus is also high in nuts, beans, fish, seafood, dairy products, whole grains, soy, sunflower and pumpkin seeds, etc.


Magnesium, which is a cofactor in more than 300 enzyme systems, plays an extremely important role in terms of its crucial contribution to the proper performance in the body. It regulates the diverse biochemical reactions including protein synthesis, muscle and nerve function, blood glucose control and blood pressure regulation.

Magnesium is also required for energy production, the synthesis of DNA and RNA, oxidative phosphorylation and glycolysis. An adult body contains approximately 25g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues (3).

Additionally, this mineral strengthens the musculature by reinforcing bones, and thus increasing height. It contributes to the structural development of bones as well as the active transport of calcium and potassium ions across cell membranes. It also collaborates with phosphorus and contributes to the steady increase of the body growth.

Magnesium is often found in plant and animal foods and in beverages. It is widely distributed in green leafy vegetables, legumes, nuts, seeds and whole grains. Generally, foods containing dietary fiber can provide a good amount of magnesium.

It is common knowledge that we have to pay attention to get sufficient amounts of vitamins and minerals that are vital for health, but not many of us know exactly which vitamins increase height or which minerals enhance growth.

From this list, it is recommended that you should consider to include all of these foods rich in critical vitamins and minerals for height growth to help your children increase their height to its fullest potential.


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