Tips for Growing Taller for Girls at 13

by   |   Jan 24, 2024
5/5 - (1 vote)

The journey of physical development during an individual’s life is a fascinating and complex one, with certain phases standing out as crucial opportunities for growth and enhancement. Among these, the period of puberty, often seen as a golden opportunity for height enhancement, holds particular significance. This phase plays a pivotal role in shaping an individual’s ultimate stature, and for young girls, the age of 13 marks a crucial juncture in this journey.

By the time a girl reaches 15, she is likely to have attained her final adult height. This underscores the importance of seizing the growth window that puberty provides before it inevitably comes to a close when the growth plates in the bones fuse completely.

At the age of 13, girls experience remarkable transformations in their bodies. Their muscles, bone structures, and sexual functions undergo significant changes. Bones, in particular, expand in size, gain mass, and enhance their mineral density at an impressive rate of about 4% annually during this phase. Growth hormone secretion reaches its peak, which is instrumental in the formation of cartilage and the development of bones.

All these physiological changes create an environment that is highly conducive to rapid and effective height gain for girls. Therefore, the question of “how tall should a 13-year-old girl be?” largely depends on how effectively various factors influencing height, such as nutrition, exercise, sleep, and living conditions, are managed during this crucial phase.

In essence, well-informed choices and the optimization of these factors during the pivotal years of puberty can significantly increase a girl’s chances of reaching her maximum height potential. It is a transformative period when proper care and attention can lay the foundation for a taller and healthier future. So, for parents, caregivers, and young girls themselves, this period of adolescence is a golden opportunity to invest in their future stature and overall well-being.

The importance of height to girls at 13

At the age of 13, many girls start to experience puberty, which marks the beginning of many physical changes, including growth spurts. According to Healthline [1], most girls experience a growth spurt between the ages of 10 and 14, and they grow an additional 1 to 2 inches over the next year or two after getting their first period.

While being tall is generally viewed positively in society, it is important to note that height is not the only factor that contributes to a person’s self-esteem or sense of self-worth. Most 13-year-old girls are dealing with emotional and physical changes that accompany puberty, so it’s normal for them to feel uncertain, moody, sensitive, and self-conscious at times. During this time, it becomes more important than ever to fit in with peers [2].

Importance of proper nutrition, sleep, and exercise in growing taller at 13 for girls

Unlocking the secret to achieving greater height at the age of 13 for girls hinges on a triumvirate of essential factors: proper nutrition, sufficient sleep, and regular exercise. These elements are instrumental in nurturing the growth process during this pivotal period of development.

Dietary choices play an integral role in height augmentation. The foundation for height growth lies in the consumption of quality sources of protein and healthy fats. Salmon, eggs, dairy products, and select cuts of red meat are replete with these vital nutrients, making them the cornerstone of a height-enhancing diet.

Furthermore, maintaining an optimal body weight through consistent physical activity and a well-balanced diet is of paramount importance. Excess weight can act as a deterrent to height growth, emphasizing the need for a vigilant approach to health and fitness. Equally crucial is the attainment of adequate sleep. The National Sleep Foundation advises that adolescents require approximately 8 to 10 hours of nightly rest to function optimally. During these restorative hours of slumber, the body produces growth hormone, an indispensable catalyst for height enhancement. Therefore, prioritizing proper nutrition, sound sleep, and regular exercise is not merely a suggestion but a vital prescription to foster greater height growth in 13-year-old girls.

How to grow taller for girls at 13

Maintain a nutritious diet

The contribution of nutrition to height growth can be as powerful as that of genetics. For this reason, taking proper care of what you eat on a daily basis is the best tip on how to grow taller  at 13 for girls.

For girls aged 13, adding essential vitamins and minerals, especially calcium, to their diets is extremely vital for their height growth. They need a healthy and balanced supplementation of nutrients from different food groups, including proteins, starches, fats, vitamins, and minerals.

Particularly, foods that are rich in calcium such as dairy products, eggs, fish, crab, and shrimp should never be absent from their daily meals to support the skeletal system and promote optimal height growth.


Below is the list of food recommendations as part of the tips on how to grow taller at 13 for girl:

  • Proteins: Some protein-rich foods are eggs, almonds, chicken breasts, oats, cheese powder, milk, yogurt, broccoli, fish, crab, and shrimp.
  • Calcium: As mentioned above, you can find plenty of calcium in dairy products like cheese, milk, and yogurt. For lactose-intolerant people, you can resort to many non-dairy sources that are high in this mineral such as seafood, green vegetables, legumes, dried fruits, tofu, and a range of fortified foods with calcium supplementation.
  • Vitamins: The top foods with the highest amounts of vitamins are vegetables, seeds, fish, pork, beef, lamb, mushrooms, eggs, nuts, and fruits.
  • Fat: Peanuts, chocolate, avocados, chia seeds, milk, mackerel, salmon, and tuna are some good sources of fat.

Satisfying your body’s nutritional needs not only maximizes your height growth potential but also improves your overall health. Unfortunately, with our modern busy lifestyles, many parents do not have time to cook for their children or ensure sufficient nutrition for them.

This also results in poor absorption for children as they consume more and more processed or fast food. For this reason, height growth supplements can be considered a great solution to overcome nutritional deficiencies and facilitate outstanding growth for children and teenagers.

Exercise regularly

The importance of exercise to a child or teenager’s height development is undeniable. Indeed, a sedentary lifestyle will hinder the growth of bones and muscles, thereby preventing you from reaching your genetically predetermined height.

Exercising or playing sports regularly will foster the formation of cartilage and boost bone growth. More importantly, it triggers the production of growth hormone within your body, which is crucial for your height gain. With this in mind, parents should encourage their children to participate in more physical activities.

Regarding the tip on how to grow taller at 13, girls should choose exercises or sports that involve a lot of jumping, spreading arms, standing up, and sitting down. Some recommended exercises and sports to try are swimming, hanging, jumping rope, cycling, basketball, running, and yoga.

A trick to help you maximize the benefits of exercise is to practice in the period before 8:00 a.m. or after 4:00 p.m. This is the time when your body can absorb vitamin D from the sunlight effectively. Thanks to this, your calcium absorption is optimized, your bones are increased in length and thickness, rickets is limited, and slow growth is avoided significantly.


Make sure you get 9-11 hours of sleep each night

Another tip on how to grow taller at 13-years-old girls is to sleep for 9-11 hours every day. We all know that sleep is the time when the body rests after a day of tiring activities, but sleep also contributes exponentially to height growth.

In fact, growth hormone is released at peak levels at night, especially from 11:00 p.m. to 2:00 a.m. during your deep sleep. This hormone plays an instrumental role in the development of your height, and thus, you should go to bed early, preferably before 10 p.m. to ensure adequate sleep to grow taller.

What is more, if you do not want to deprive your body of a golden chance to reach your desired height, you should not use electronic devices before your bedtime while trying to create a clean, quiet, and well-ventilated bedroom to better your sleep quality.

Drink at least 2 liters of water every day

Since water accounts for 70% of the body’s weight, drinking enough of it is required for the normal functioning of different organs within your body, including gaining height. Water helps people release toxins from the body, improve our digestive system, increase metabolism in the body, and eventually boost growth in height.

Apart from drinking water when you are thirsty, try to make sure you drink enough water (roughly 1.5-2 liters) on a daily basis. If you are fed up with bland water, you can spice it up by combining drinking water with juices such as watermelon, cucumber, grapefruit, or orange. This is also a good way to provide your body with more vitamins and fiber from fruits, which is beneficial for height increase.


On the other hand, please stay away from carbonated drinks as they would prevent essential ingredients from being absorbed into the body. They can even wear off your bones, leading to osteoporosis or bone fractures that hinder growth.

Avoid growth inhibitors

In addition to carbonated soft drinks, other growth inhibitors include alcohol, smoking, fast foods, and sweets. Heavy consumption of these can cause stunted growth for children and teenagers.

Specifically, they will interfere with the absorption of minerals and stop the bones from growing. Besides, alcohol can adversely affect your skeletal system, thus hindering the process of bone growth and bone formation. Furthermore, food colorings, sweeteners, added sugars, and additives in processed foods, instead of bringing nutritional value, damage the functions of your kidneys and negatively affect the growth of height.

Along this line, smoking destroys bone cells and makes your bones weak or brittle. Last but not least, the use of antibiotics in high dosage can be responsible for stunted growth. By avoiding these height-stunting factors, you can facilitate optimal height growth with ease

Keep an ideal body weight

Let’s look at this example! If you put one book on a pillow, do you see the pillow sink a bit? But if you place a stack of books on the pillow, there will be more weight that makes the pillow sink more. And this is similar to being overweight to your knees. Hence, if you lose a remarkable amount of weight, you will stand taller or even gain a little bit of height because of less compression in your body overall.

Get enough sunlight exposure


If you want your children to have reasonable rates of height growth, the vitamin D produced by sunlight will play a vital role in producing stronger and larger bones. Spend 10 to 15 minutes or so of unprotected sunlight exposure to your arms, legs, and face. Then follow up with good sun protection like a 30-SPF or higher suncream. Additionally, you should choose the suitable time of day for significant sun exposure, between 10 a.m. and 3 p.m. So, instead of eating good sources of vitamin D (scientists point out no matter how much you eat, you cannot consume enough vitamin D), simply expose yourself to sunlight for a short period of time and then you get enough vitamin D every day.

Stay in a good mood

Stress messes with your body in a variety of ways, and among its harmful effects is stunting growth. Constant stress has been shown to reduce growth hormone levels, which interferes with a person’s height development and lowers their chance of reaching full potential.

At 13, most girls only have a few years left to grow taller naturally. To make the most of this period to attain your desired height, it is important to lead a stress-free life or at least keep yourself in a good mood. You can try the following tips whenever you are feeling down:

  • Listen to your favorite music
  • Take a walk
  • Tidy your room
  • Eat your favorite food
  • Wear an outfit you love
  • Smile at the first person you meet.

Improve your posture

Posture and stature go hand in hand. Even in adults who can no longer get taller, poor posture affects their height terribly and makes them look shorter over time.

Try to correct your posture if you want to add inches to your height fast. When standing, keep your weight balanced on both of the balls of your feet. Stand tall and straight with your shoulders upright. When you sit, keep the back straight, feet flat on the floor, and make sure that your knees make a right angle.

Reduce your salt intake

Salt plays a pivotal role in numerous body functions, including increasing cell mass and stimulating cell proliferation. Notwithstanding this, eating too much salty food might lead to calcium loss as the body is forced to excrete more calcium. It is no secret that your bones need calcium to grow in length and thickness. As a result, overindulging in salty food can be detrimental to your height growth. 

Moreover, too much salt can increase your risk of heart failure, kidney disease, high blood pressure, osteoporosis, stroke, and stomach cancer in the long run. Maintaining your salt intake at a healthy level is therefore the way to go! 

Dress smartly

You can use some clever styling tricks to add a few inches to your height, too:

  • Dress in one color
  • Have your clothes tailored
  • Wear vertical stripes
  • Go for high-waisted jeans
  • Try a crop top
  • Don’t wear anything too tight or horizontal stripes.

Use height growth dietary supplements

Aside from maintaining healthy nutrition and good habits to boost height, taking the best height growth supplements is recommended. The idea of using these pills is to supplement necessary nutrients for bone and body, which plays an important role in height growth. These growth dietary supplements often contain calcium, zinc, magnesium, vitamins, and proteins, all needed for height increase. While these can get you away from danger in terms of your height growth, it is wise that you should combine all the advice above. Last but not least, always consult your doctor before and when taking these supplements.

Top 9 height growth pills that help you increase height

So, if you are a 13-year-old girl who is worried about your height, please be patient and carry out our recommendations. Have a balanced and nutritional diet, along with proper physical activities and a good nights’ sleep. And by carrying out all these things, you will keep your body both healthy and reach your height potential effectively.



This article is shared by expert Joybauer – the admin of the website, who has many years of experience working in the field of height growth.

  • Address: 33 Whitehall Street, New York
  • Email:
  • Website:

Joy Bauer is a renowned physician and nutrition expert who has dedicated her career to helping people live healthier, happier lives. With over two decades of experience in the field of health and wellness, Dr. Bauer has become one of the most trusted voices in the industry.
About This Researcher
One of Dr. Bauer’s areas of expertise is in the field of height growth. She has worked with countless patients over the years who were looking to increase their height naturally, and has developed a range of effective strategies and techniques to help them achieve their goals.

Dr. Bauer believes that a healthy diet and lifestyle are essential for optimal growth and development. She works closely with her patients to develop personalized nutrition plans that are tailored to their unique needs and goals. These plans include a variety of nutrient-dense foods and supplements that are designed to support healthy bone growth and development.

In addition to her work in height growth, Dr. Bauer is also a leading expert in the areas of weight loss, disease prevention, and overall wellness. She is a regular contributor to a number of popular media outlets, including The Today Show, The Dr. Oz Show, and Good Morning America.

If you’re looking for a physician who is passionate about helping you live your best life, look no further than Dr. Joy Bauer. With her expertise, compassion, and commitment to excellence, she is the ideal partner for anyone who is looking to achieve their health and wellness goals.

The reason behind the creation of the website HowToGrowTaller is to provide effective guidance and support to individuals who are looking to increase their height naturally. Dr. Joy Bauer recognized that many people feel self-conscious or insecure about their height, and that there is a great deal of misinformation out there about how to grow taller.

With HowToGrowTaller, Dr. Bauer wanted to create a comprehensive resource that would provide individuals with the tools, knowledge, and support they need to achieve their height goals. The website includes a wide range of resources, including nutrition plans, exercise routines, and other proven strategies that are designed to support healthy growth and development.

One of the key benefits of HowToGrowTaller is that it is a one-stop-shop for all things related to height growth. Instead of spending countless hours researching different strategies and techniques, individuals can turn to the website to access everything they need in one convenient location.

Overall, the goal of HowToGrowTaller is to help individuals feel more confident and empowered in their bodies. By providing them with the resources and support they need to grow taller naturally, Dr. Bauer hopes to help people achieve their height goals and improve their overall quality of life.

Researcher Locations:

33 Whitehall Street, New York

Education & Training
Pediatric Psychology – Nemours Childrens Clinic – Jacksonville, 2003

Child Psychology – University of Florida, 2002

Board Certifications
American Board of Professional Psychology

Areas of Research


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