How to Grow Taller at 14

by   |   May 16, 2024

Many teenagers want to maximize their height potential at age 14. While genetics play a major role, there are controllable factors that can help optimize growth during this crucial phase. This article explores practical strategies tailored for 14-year-olds to reach their maximum height potential. From nutrition and exercise to lifestyle choices, we provide insights to help unlock your full growth trajectory. Join us as we guide you through the secrets of enhancing your height during these formative years.

What to expect at 14

Your children now begin their puberty, and you wonder whether or not they continue growing at 14. This depends on the gender. As compared to the girls, the male peers often get a later start. While most girls stop growing taller by age 14 or 15, most boys complete their growth at 16.

You can expect your kids to get a total of about 7-9 inches during their puberty before attaining their full adult height. So, if they are still 14, you need to consult different ways to grow taller naturally at 14 as soon as possible.

Playing sports regularly is an effective way to get taller at 14

Still have some issues with height growth?

There is one thing that might affect their height growth at this stage; that is growth hormone deficiency. As you know, if the pituitary gland doesn’t release enough hormones, it will slow down or even stop growth. Note that GH deficiency can happen at any age, and the most common sign in children and teens is slow development to less than 2 inches every year.

What is the average height for a 14 year old?

Age Weight Height
14 years old Boy 112.0 lb (50.8 kg) 64.5″ (163.8 cm)
14 years old Girl 105.0 lb (47.6 kg) 62.5″ (158.7 cm)

The average height for 14-year-old girls in the U.S is about 62.5″ while the 14-year-old boys’ average height is around 64.5″.

But remember that the height for a 14-year-old boy or girl changes depending on different factors such as genetics, diet, living environment, etc. Additionally, you should check whether or not your children have growth spurts during their adolescent years.

How to be taller at 14

In case you are curious about when they go through their growth spurts, here is a reference you can consult:

  • For girls, puberty often starts when they are between 10 and 14, and they can gain about 3 to 3 ½ inches per year during this time [1].
  • For boys, it often begins between the ages of 12 and 16, and they can add about 4 inches per year during this time [1].

How to grow taller at 14 years old?

After going through puberty, kids generally stop growing taller. But since your kids are just 14 years old, you can follow our guide below to make sure that you can maximize their potential for height growth.

Optimize your kids’ diet

The number of needed calories for kids between 14 and 16 changes from 1,800 to 3,200 per day, according to gender and activities in a day [2].

At this age, they tend to eat more fast food, processed food, and sweets. But good nutrition is what they need for their optimal growth. So, you need to prepare a healthy diet and reduce the frequency of junk snacks. To be honest, your kids are smart enough to understand why you do it.

For example, you can serve about 7-8 ounces of grains with half of whole grains, 5-7 ounces of healthy protein, about 2 cups of fruits, about 3 cups of veggies, and 3 cups of dairy in a day.

Aside from satisfying the necessary calorie levels, you should consider some foods to grow taller at 14.

  • Foods with protein: meats like poultry and beef, fish, beans, nut and nut butter, quinoa, eggs, milk, and dairy products like cheese and yogurt.
  • Foods with vitamin D and Calcium: fish and mushrooms, green vegetables like broccoli and spinach, milk, and fortified dairy products.
  • Foods with healthy fats: fatty fish, avocado, seeds, nuts, olives, and olive oil.
  • Foods with iron: dark meat poultry, beef, dark greens, leafy veggies like spinach, raisins, and beans.
Foods that make you taller at 14

Practice a good posture

After taking note of what to eat to grow taller at 14, you need to help your kids maintain good posture and avoid slouching or slumping or it makes them look shorter than they actually are. Always stand straight instead of bending the back and spread out shoulders slightly towards the back.

Do some yoga

Why don’t you ask your kids to give yoga a shot?

Tell them that doing yoga helps strengthen their muscles, align their body, and support their posture. It even helps them stand taller. Make sure to create a comfortable environment in your home or encourage them to visit a yoga club or simply search for videos on YouTube.

how to grow taller at 14
Regular yoga practice helps to increase height at the age of 14

Get enough sleep

“How can I get taller at 14, mama?” “Go to bed early, my dear.”

Yes, another key in gaining taller at this age is to get plenty of sleep. It’s because when we fall asleep, our growth plates are open, and we are getting more growth hormone. And this helps us get taller. There are also other things going on in the body when we sleep enough:

  • Our muscles are relaxed
  • Energy is restored
  • Tissue growth and repair happens
  • Blood supply to the muscles increases
  • It restores not only our whole body but also our brain
  • It supports daytime performance

At age 14, it’s suggested your children should sleep enough 8-10 hours a day. Also, make sure that they are sleeping on a good mattress that provides good back support.

Stay active

Performing regular exercises brings many benefits including strengthening your bones and muscles, promoting HGH production, and maintaining a healthy weight. Teens at this age should get at least an hour of exercise a day and concentrate on aerobic activities, strength-building workouts, or yoga.

One more important thing, regular exercises reduce stress hormones in the body and release endorphins, which act as natural painkillers and better your mood.

Playing sports helps to improve height at the age of 14
Practice xercises to grow taller at 14

Spend time under the sun

As a major natural source of vitamin D, sunlight is essential for healthy bone growth, which directly contributes to height development. Frequent exposure to sunlight helps your body get sufficient amounts of vitamin D to optimally absorb and utilize calcium in building and lengthening bones.

Experts recommend spending time under the sun for 5-30 minutes a day between 10 a.m. and 4 p.m. Playing sports or exercising outdoors is a great way for your 14-year-olds to enjoy the height growth benefits of both sunlight and physical activity.

Maintain a healthy body weight

As mentioned above, nutrition throughout childhood and adolescence plays a huge role in one’s height growth. Not only does a healthy, balanced diet supply your body with materials to grow taller and stronger but it also keeps your weight in check.

Although there are no confirmed “right weights” for different ages, gaining weight uncontrollably during your growing years may make you shorter as an adult and potentially lead to related health issues. Studies have pointed to a correlation between obesity and weak bone health. So, while losing weight does not necessarily increase your height, sustaining a healthy body weight will help you avoid losing those precious few inches.

Drink a lot of water

Scientifically speaking, there is no direct link between water intake and height growth. However, water supports the proper functioning of the body and allows for efficient mineral, vitamin, and protein absorption. These nutrients in turn foster and promote physical development for children and teenagers. For this reason, drinking enough water totally benefits your teens in one way or another.


Take your mind off your worries

Stress is harmful to our bodies at all ages. But during puberty, the increased cortisol levels resulting from stress reduce steroid supply. This unfortunately weakens communication to the brain and the pituitary gland which is in charge of secreting growth hormone for height growth.

We know a lot is going on at age 14, and all the physical, mental, and emotional changes can be overwhelming. Parental advice and support during this time are therefore necessary to help young people cope with stress and grow into happy, healthy adults.

Stay away from stimulants

Some stimulants are found to have adverse effects on overall growth and development. They can restrict healthy cartilage development and result in stunted growth. Caffeine as a stimulant is believed to reduce potential height for people at 14 years of age. Yet, there is no solid evidence supporting this belief. The only plausible explanation is that coffee might interfere with a person’s sleep, thus affecting their growth hormone production.

Use supplements

Another available option that you can help boost your kids’ height is to use growth dietary supplements. They work by supplying a variety of bone-nourishing ingredients that support body growth. Also, they stimulate the production of human growth hormone naturally. And if you are going to let your kids take these supplements, you can consult the list of top height growth pills that are loved and used by many customers worldwide. But don’t forget to let your kids take it alongside this above advice to increase their height effectively.

Top 9 Height Growth Pills

In a nutshell

If you’re still with us, you’re likely curious about strategies to support your beloved children in achieving greater height at the age of 14. The path to maximizing their growth potential primarily involves ensuring a well-rounded diet rich in essential nutrients. Additionally, adequate sleep, regular exercise, and maintaining proper posture play crucial roles in this endeavor. Remember, the journey towards success requires patience and determination.

Take action today, and feel free to share your experiences and the benefits your children have gained from implementing these recommendations.




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