Can you still grow taller at 21?

by   |   Feb 20, 2024

“Can one increase their height at 21?” This common query often plagues the minds of individuals discontent with their inherited stature. While genetics undeniably wield significant influence over our height, the interplay with environmental factors adds complexity to the equation. Nutrition emerges as a pivotal factor impacting height growth, laying the groundwork for either reaching maximum potential height or falling short.

Nutrition during formative years holds the key to unlocking height potential. Malnutrition during this critical phase can impede growth, thwarting the realization of one’s genetic height. Conversely, adequate nourishment during growth years not only facilitates reaching predetermined height but potentially exceeding it.

In the quest for optimal growth and height augmentation, the role of nutrition and the efficacy of supplements come into focus. Height growth pills or supplements, typically containing essential nutrients like calcium, vitamins, proteins, and amino acids, are often considered. However, the affordability of such supplements can pose a barrier for many.

As individuals seek cost-effective yet potent solutions for height enhancement, Grow Power emerges as a viable option. Manufactured and distributed by NuBest Inc., a reputable US-based supplement brand, Grow Power warrants attention. This review aims to dissect Grow Power, examining its ingredients, efficacy, and affordability, offering valuable insights to those aspiring to attain greater stature

Which genes dictate your height?

In the quest to unravel the intricate genetic code behind an individual’s height, researchers have turned their attention to fraternal twins as their subjects of choice. The rationale behind this choice lies in the fact that, unlike identical twins who share nearly identical DNA, fraternal twins experience varying genetic makeup but grow up in remarkably similar environments. This divergence in their genetic composition amid shared surroundings provides a unique opportunity to dissect the genetic factors at play in height determination.

To discern the specific genetic variations responsible for height disparities, scientists conduct comprehensive analyses of thousands of fraternal twin pairs. Preliminary findings have led researchers to focus on chromosomes 7, 8, 20, and the X chromosome as potential key players in height regulation. However, the realm of genetics is a labyrinthine landscape, far more intricate and nuanced than the simplified models found in biology textbooks, which means that scientists have yet to arrive at a definitive conclusion in this ongoing exploration.


Nutrition and height

Over the course of time, extensive research has unveiled a fascinating connection between an individual’s protein intake and their height development during the crucial formative years. For instance, a striking example emerges from post-war Japan, where increased access to fish protein contributed to a remarkable three-inch surge in the nation’s average height. Similarly, in the case of Denmark, the country’s high per capita wealth has propelled it to the title of the tallest nation on Earth. These historical instances point to a compelling conclusion: height tends to increase over generations when people can afford a nutritious diet.

The underlying relationship between these enduring patterns is readily apparent – across generations, nutrition plays a pivotal role in gradually fostering height growth. However, it’s important to note that consuming a nutritious diet does not guarantee exceptional height. Instead, it suggests that with proper nutrition during your developmental years, you have the potential to augment the genetic predisposition for height. Achieving this involves maintaining a well-balanced and healthy diet rich in proteins, fats, and carbohydrates.


Can you still grow taller at 21?

The human body experiences significant growth during adolescence, primarily driven by the expansion of the long bones through specialized structures called growth plates, or epiphyseal plates. These growth plates continuously produce new bone tissue, contributing to an individual’s overall height. The most rapid growth occurs during growth spurts, particularly during puberty, often accompanied by the discomfort of growing pains as the bones lengthen.

For most people, the process of growth comes to an end around the age of 20. At this point, the growth plates undergo ossification, sealing themselves and signaling the conclusion of natural height increase. Consequently, the opportunity for further natural height growth after the age of 20 becomes extremely limited, if not entirely nonexistent.

While you may come across online articles promising ways to increase height after reaching 21, it’s essential to approach such claims with skepticism. Late growth plate closure is exceptionally rare, and some individuals may even experience premature closure, effectively preventing any further height gain after the ages of 16 to 19. Consequently, searching for methods to increase height at 21 is likely to yield disappointing results, as the biological factors governing height have largely run their course by that age.

How to know whether a person’s growth plates have fused or not

Before following any online advice on how to grow taller at 21, the first thing you need to do is to get an X-ray of your limbs. Then, look for the line between your epiphysis (the rounded ends of long bones) and diaphysis (the shafts of long bones). Here is a picture of a growth plate for better understanding.


An epiphyseal scar is a white line on the X-ray. If this white line shows on your X-ray result, it means the growth plates have fused or closed, indicating that it cannot create new bone tissue and you cannot grow taller naturally.

Fluctuations in height on a daily basis

Throughout the day, your height tends to slightly decrease. When you are in a standing or sitting position, your spinal discs are compressed as your shoulders and head put pressure on your spine. This makes you lose by as much as 1% of your total height.

Don’t worry much, your spine will expand again simply by lying down. Several sites out there claim that hanging and stretching exercises can help you grow taller at 21, but this is just a half-truth. Stretching and hanging can make you slightly taller by reversing the compression until your spine compresses again. The 1% of height loss due to spinal compression can be restored by hanging and stretching exercises. Yet, they only bring you to your true height rather than increasing your height substantially.


Along this line, when measuring their heights in space, astronauts can be taller by as much as 2 inches. Their spine is not compressed in a low or no-gravity environment. Besides, the fluid between the spinal discs has enough pressure to fight against any forces pressing against their spines, thus protecting them from that 1% height loss.

What can actually be done to grow taller at 21?

There are actually some things you can do, most of which require responsible treatments. To reach your desired height, the best thing you can do is to eat properly during your growing years. As discussed earlier, you may be able to achieve or even exceed your genetics by eating a healthy and balanced diet filled with vitamins, minerals, and proteins. Exercise and sports can be added to your routine, along with adequate sleep and a healthy lifestyle to grow as tall as you naturally can.

Hormonal treatment

If a kid has a healthy diet but isn’t growing, he or she should be taken to see the doctor. Hormonal treatment can be recommended if the kid should be higher based on genetic predictors but fall into the bottom 3rd percentile for his/her age. One can grow by more than 9 centimeters through HGH treatments. You should see a doctor and ask them about it if this is the case for you.

Before the treatment is carried out, they would perform tests to see whether your body is generating enough growth hormone or not. A responsible doctor won’t suggest hormonal treatment if your body is generating enough growth hormone as your gland could stop functioning properly and shrink by too many artificially introduced hormones.


Moreover, a majority of people have poor posture. Although you can hardly grow taller at 21, you can fully express your height if you sit and stand straight. You don’t need to do any special exercises to develop proper posture, it’s all about focusing on standing tall and being active. Learn more about how to improve your posture to maximize your height here.


Spinal conditions

Some spinal conditions such as kyphosis or scoliosis can make you appear shorter than your actual height. The diagnosis and treatment of these conditions can add inches to your height, thereby allowing you to reach your full height.


Leg lengthening surgery is an expensive, painful, controversial, and high-risk surgery that some people opt for in an attempt to grow taller at 21. This surgery requires the breaking of your fibula and tibia which are then kept separated by a lengthening device.


You can’t put weight on your bones throughout the leg lengthening process but at the same time, 1-2 hours of physical therapy on a daily basis is a must to prevent your bones from getting stiff. It can take months for this process to complete. Once new bones are formed, you need to spend another 6 months strengthening your bones in the absence of the lengthening device. It might take you as long as 2 years for a leg lengthening surgery to grow taller at 21. Even after all the pain and effort, you still have to be extremely careful with possible complications, including:

  • New bones might not develop at proper angles.
  • An infection would be your worst nightmare.
  • Your new bones can break within 2-3 months or they might not form solidly.
  • You may have uneven leg lengths afterward.
  • You could even lose one or both of your legs entirely in the case of nerve damage.
  • You may not grow as tall as your expectations.

Most of the time, leg lengthening surgery is used as a treatment for people whose legs are uneven. Responsible doctors would go through a psych evaluation beforehand to determine whether a person can handle the recovery process. A proportion of people disregard this method to grow taller at 21 as risky, dangerous, and pointless.

The Significance of Height in Life: Embrace Your Unique Stature

Height should never be the sole measure of a person’s worth. In reality, many individuals of modest stature have achieved remarkable success and influence in various fields. Confidence plays a pivotal role in how you present yourself to the world and your ability to achieve your goals. Instead of fixating on your height, focus on maximizing your unique qualities and talents. Ultimately, the true measure of a person’s value lies in their accomplishments and contributions to society, not in their physical stature.


Q1: Can I still grow taller at 21?

A1: While it is possible for some individuals to experience slight height increase after the age of 21, the majority of height growth occurs during the teenage years. Factors such as genetics, nutrition, and lifestyle choices play a significant role in height outcomes.

Q2: What factors affect height growth?

A2: Height growth is influenced by factors such as genetics, nutrition, hormones, and lifestyle choices. Genetics determines an individual’s height potential, while nutrition and lifestyle factors can support or hinder optimal growth.

Q3: How can I maximize my height potential?

A3: To maximize height potential, it is important to maintain a balanced and nutritious diet, engage in regular exercise, particularly activities that promote good posture and bone health, and maintain overall well-being. It is also crucial to manage expectations realistically and embrace one’s unique body characteristics.

Q4: Is there any way to increase height naturally?

A4: Natural methods to support height growth include maintaining a healthy lifestyle, getting adequate sleep, practicing good posture, engaging in stretching exercises, and ensuring proper nutrition. However, it is important to note that the potential for significant height increase decreases as the growth plates close.

Q5: Are there any supplements or treatments that can increase height after 21?

A5: There are no scientifically proven supplements or treatments that can significantly increase height after the growth plates have closed. Be cautious of products or treatments claiming to provide substantial height increase as they may be ineffective or potentially harmful. It is advisable to consult with healthcare professionals for personalized guidance.


Jay Lauer is a renowned physician and nutrition expert specializing in helping people achieve optimal health and wellness. With over 20 years of experience, Dr. Lauer has become a trusted voice, particularly in the field of natural height growth.

Dr. Lauer believes a nutrient-rich diet and healthy lifestyle are essential for maximizing growth potential. She develops personalized nutrition plans incorporating foods and supplements that support bone development and works closely with patients to achieve their height goals.

In addition to height growth, Dr. Lauer is an expert in weight loss, disease prevention, and overall wellness. She regularly shares her expertise through media outlets like The Today Show and Good Morning America.

Dr. Lauer recognized the need for a comprehensive resource on natural height increase and created the website The site provides proven strategies, nutrition plans, exercises, and support to help individuals feel more confident by achieving their desired height naturally and improving their quality of life.

Researcher Locations: 33 Whitehall Street, New York

Email: [email protected]

Education & Training Fellowship: Pediatric Psychology – Nemours Children’s Clinic – Jacksonville, 2003 Internship: Child Psychology – University of Florida, 2002 Board Certifications: American Board of Professional Psychology

Areas of Research:



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