How To Grow Taller At 23?

by   |   Mar 16, 2023
Rate this post

Are you tired of feeling self-conscious about your height and wondering if there is any way to gain a few extra inches, even if you are already in your 20s? While growing taller after the age of 23 may seem like a long shot, there are still some natural methods and medical options you can explore to reach your maximum potential height. In this article, we will delve into the average height for 23-year-olds as well as share some tips for growing taller naturally.

What is the average height for 23-year-olds?

According to data from the Centers for Disease Control and Prevention (CDC), the average height for 23-year-old men in the United States is about 5 feet 9 inches (175.3 cm), while the average height for 23-year-old women is about 5 feet 4 inches (162.1 cm). However, the average height for 23-year-olds can vary depending on factors, including gender, ethnicity, ancestry, nutrition, and access to healthcare.

At 23, most people have already reached their peak physical growth and development. But muscle mass and bone density may still slightly increase, especially with regular exercise and proper nutrition.


Understand the science of height

Genetic factors

Genetics is one of the most significant factors that decide an individual’s height. Height is largely determined by a combination of genetic factors inherited from both parents. While some genetic traits can lead to a taller or shorter height, height is largely influenced by multiple genes working together. Scientists have identified over 700 genes that contribute to stature development, with some genes having a greater impact than others.

Environmental factors

Environmental factors can also impact height increase. Poor nutrition, lack of exercise, and exposure to toxins or pollutants can all contribute to stunted growth and shorter height. Adequate nutrition, especially during childhood and adolescence when growth spurts occur, is essential for proper stature development. Malnutrition and nutrient deficiencies can impair growth and lead to stunted height. Additionally, regular exercise and physical activity can promote healthy bone and muscle growth, which can contribute to taller height.

Other external elements that may affect the development of height include maternal health during pregnancy, birth weight, and childhood illnesses. Children who are born prematurely or have low birth weights may be at risk for stunted growth and shorter height. Besides, childhood illnesses like chronic infections or hormonal imbalances can also impede healthy development and shorten height.

Lifestyle factors

Lifestyle factors can deeply impact height increase. Poor sleep habits, excessive stress, and substance use can all affect the development of height. Sleep is essential for growth hormone production, which is a key factor in stature development. Chronic stress can also impact growth hormone production and lead to stunted growth. Substance use, including alcohol and tobacco, can also impair growth and lead to a shorter height.

How can I increase my height at the age of 23?

Here are some effective methods for growing taller at 23.

Nutrition and diet


A balanced and nutritious diet is essential for height increase, especially during adolescence and early adulthood. Here are some nutritional considerations:

  • Protein: Protein is essential for growth and development. Consuming adequate amounts of high-quality protein is beneficial to support muscle and bone growth. Lean meats, seafood, poultry, beans, nuts, and dairy goods are all excellent sources of protein.
  • Calcium and vitamin D: Calcium and vitamin D are important nutrients for bone health. Calcium-rich foods include dairy products, leafy greens, and fortified foods, while vitamin D can be obtained through sunlight exposure and fatty fish.
  • Iron: Iron is vital for healthy blood flow, and inadequate iron intake can lead to stunted growth. Red meat, poultry, seafood, beans, and leafy greens are all good sources of iron.
  • Zinc: Zinc is important for cell growth and division. It can be found in foods, like oysters, beef, chicken, and beans.
  • Vitamins: Vitamins play a crucial role in maintaining good health by aiding in various bodily functions, including immune system support, energy production, and bone health. Consuming a variety of fruits and vegetables can help provide the necessary vitamins for optimal development.

Exercise and physical activity

Regular exercise and physical activity can contribute to taller height. Activities that involve jumping, running, and stretching can promote healthy bone and muscle growth, which can lead to increased height and corrected posture. Slouching or hunching can make an individual appear shorter than their actual height. Here are some exercises and physical activities that can be beneficial for you:

  • Yoga: Practicing yoga can improve posture, flexibility, and balance, which can fix one’s posture. Yoga poses including Mountain Pose, Downward-Facing Dog, and Triangle Pose can all help elongate the spine and promote good posture.
  • Strength training: Engaging in strength training exercises helps fortify bones and muscles, which may indirectly support healthy growth and development. Exercises like squats, lunges, and deadlifts can increase firm up the lower body, which can make one look taller.
  • Jumping and running: Activities that involve jumping and running, including basketball or volleyball, can enhance bone density and promote good posture.
  • Swimming: Swimming is a low-impact exercise that improves overall body composition and supports healthy growth and development. Swimming can help improve posture and promote elongation of the spine, which can aid in creating the illusion of height.
  • Stretching: Incorporating stretching into your daily routine can be helpful for improving flexibility and promoting good posture, which can both contribute to appearing taller. Focus on stretches that target the spine and lower body, such as hamstring stretches and spinal twists.

Lifestyle changes

Making lifestyle changes can also contribute to vertical growth. Getting adequate sleep is essential for growth hormone production, which is a key factor in tallness development. Chronic stress can also impact growth hormone production, so it is important to manage stress effectively through practices, for instance, meditation, deep breathing, and exercise. You should avoid substance use such as alcohol and tobacco can also contribute to optimal height development.

Dietary supplements


Taking dietary supplements can be beneficial in certain cases, particularly for those who have nutrient deficiencies or have difficulty meeting their daily nutrient needs through their diet alone.

For example, individuals who follow a restrictive diet, for instance, vegans or vegetarians, may benefit from taking supplements like vitamin B12, which is mainly found in animal-based foods. Pregnant women may also benefit from taking prenatal vitamins to ensure they are getting enough of certain nutrients to support the healthy growth and development of their babies.

However, it is important to note that taking supplements should not replace a healthy and balanced diet. In some cases, excessive consumption of certain vitamins and minerals can have harmful effects on the body. It’s important to consult with a healthcare professional before starting any new supplement regimen and to ensure the safety and effectiveness of the supplement.

In conclusion,

While growing taller after the age of 23 may seem like a challenging feat, it is not entirely impossible. By adopting healthy lifestyle habits, practicing good posture, and exploring medical options with caution, you can increase your chances of reaching new heights and feeling comfortable in your own skin.

How does nutrition affect height growth?
by Joy Bauer   |   Mar 27, 2023
Height is an important aspect of human development, and it is affected by various factors, including genetics, environment, and nutrition. ...
Does Chocolate Make You Taller?
by Joy Bauer   |   Mar 22, 2023
Chocolate is a popular treat that is enjoyed by people all over the world. It contains a variety of nutrients that can be beneficial for ...
Can Doing Splits Help Increase Height?
by Joy Bauer   |   Mar 20, 2023
Stretching exercises are an essential part of a healthy lifestyle. They help maintain flexibility, increase range of motion, and prevent ...
Does Apple Increase Height?
by Joy Bauer   |   Mar 17, 2023
Apples are a popular fruit that is enjoyed for their crisp texture, sweet taste, and many health benefits. While apples are often touted as ...
taller boosts