How to grow taller by 5 inches?

by   |   Jun 12, 2024

You may have heard that height is predominately determined by genes. This is true, however, other dietary practices and environmental circumstances can also affect it. Therefore, if your growth plates are still open, there are many actions you can take to increase your current height. Here are some practical tips we would like to recommend to help you grow taller by at least 5 inches.

Eat the right foods

Eating healthily plays an essential role in maintaining the proper growth and development of your body. For your body to assimilate enough nutrients into your system, your diet must be full of calcium, vitamin D, phosphorus, iodine, and magnesium. Here are several foods that are particularly beneficial for your growth:

  • Beans: Beans are high in protein and iron, and can protect your body against anemia and promote proper growth.
  • Almonds: Almonds consist of vitamin E which can inhibit the formation of osteoclasts, a type of cell that breaks down bone tissue.
  • Leafy greens: Vitamin K in leafy greens helps to support bone health and preserve bone mass.
  • Milk: Milk contains a good amount of protein in each serving, along with several micronutrients that can support bone health to increase or maintain growth.
  • Berries: Rich in vitamin C, berries can promote cell growth, support tissue repair, and increase collagen production.

Eat the right foods

In addition, you should also try to avoid foods that have little to no nutritional value. These unhealthy foods usually taste wonderful, but consuming them too often can put you at risk of many diseases. Here are some that you should try to avoid:

  • Food that has too much sugar:
    Sugar provides some immediate energy but no actual nutrients, which can cause you to gain weight easily. You should reduce your consumption of biscuits, soft drinks, fruit juices, candy, and chocolates to avoid adding excess sugar to your body.
  • Food that has too much caffeine:
    Caffeine, which is mostly found in coffee, chocolate, cola, and other soft drinks, can cause many diseases in humans like headaches, depression, sleeplessness, high blood pressure, exhaustion, etc.
  • Food that has too much-saturated Fats:
    A diet of too many saturated fats can result in a higher risk of obesity, heart disease, and a variety of other ailments. Saturated fat is often found in everything fried, including fatty meats and desi ghee.

Use dietary supplements

Height growth pills are natural products that provide your body with essential height-boosting nutrients. Many people may argue that the food and drink alone is enough for one’s growth. However, this can hardly be true because maintaining a healthy diet is not that easy. Many things can prevent us from healthy digestion like eating disorders, malabsorption, fussy eating patterns, and food allergies. Therefore, height-boosting supplements can make up for nutritional deficiencies in our diets and boost natural height gain.

While most of the height-growth supplements are suggested for kids and teenagers, adults from many places also take height-increasing supplements to gain a few more inches in height. Here are some dietary supplements for height that are highly recommended by trustworthy sources:

NuBest Tall

Everyone looking for height growth pills has probably come across NuBest Tall at least once. It is produced in an FDA–registered facility, by NuBest, Inc., an American corporation. Its core components are calcium, collagen, Polygonatum, Poria mycelium, Ginkgo Biloba, and 5-HTP.


Height Growth Maximizer

Height Growth Maximizer is another well-known brand in the height-boosting industry. This height-enhancing supplement is ideal for everyone at any age because it contains many effective herbal compounds. Moreover, it is produced by Silver Peaks, which has passed the independent quality check and safety testing in the USA.

Peak Rise

Peak Rise is an intriguing height growth product. Adults, adolescents, and children (12 years and older) are all said to benefit from it. Younger children who want to test the product should first speak with their doctor. The three main components in this product are calcium, zinc, and L-arginine. Peak Rise height-boosting pills also include spinach, GABA, 5-HTP, vitamin D3, and Creatine.

Use HGH supplements

If you prefer quick results, HGH is a good option to try. Rest assured that there are many HGH products on the market, and they don’t pose health risks [1]. HGH supplements are mostly composed of multivitamins and glucosamine to increase the body’s production of growth hormone, which eventually promotes one’s height [2]. When taken in the right doses, HGH also boosts one’s vigor, energy, and concentration. Some HGH products that are highly recommended are HGH-X2, HyperGH 14X, GenF20 Plus, etc.

Sleep correctly

Sleep can deeply affect your height, especially if you’re still in your growing years. Getting enough sleep and rest help the body’s overall growth and development. Growing kids and adolescents require 9-11 hours of sleep every night. Nighttime is considered to be a growing time for kids. You should create a very calm and noise-free environment to get a deep sleep. Good sleep in return helps you to grow in height effectively. During sleep, your body produces growth hormones in the pituitary gland. It further helps in the proper growth and development of your body.

To know when is the best time to go to bed, you should decide the time you need to wake up, then count backward the required number of hours of sleep.

The right sleeping time varies from person to person:

  • Infants should be put to bed between about 7:00 and 8:00 p.m.
  • Toddlers should be put to bed between 7:00 and 9:00 p.m.
  • Preschool children should be put to bed at 8:00 and 9:00 p.m.
  • School-age children should go to bed between 8:00 and 9:00 p.m.
  • Teens should go to bed between 9:00 and 10:00 p.m.
  • Adults should go to sleep between 10:00 and 11:00 p.m.


Sleeping positions also immensely affect your overall height, therefore make sure to sleep correctly. Here are some healthy positions we suggest you try:

Sleeping on the side

For a variety of reasons, this position is highly comfortable and beneficial for health. Your spine can stay neutral and long when you’re on your side with the right mattress, which could help you avoid chronic neck, back, and shoulder problems.

When your legs and chest remain straight as you sleep on your side, your spine will be in a lengthened yet natural alignment. To support your head and neck, you can use a firm or ergonomic cushion. In addition, add a pillow between your legs to support your lower back, hips, and pelvis to relieve pressure on your lower back.

Sleeping on the back

This is the second common position that can support your height effectively as when you sleep on your back flat on the bed, it helps to regulate your spine in a natural position. And if you elevate your head with a pillow, it will help decrease issues related to acid reflux.

Practice good posture

A good posture can certainly make you appear 5 inches taller, regardless of whether you’ve passed your growing years or not. Fixing your posture adds more ease and comfort to your entire body.

When your posture is improved, your back will be supported and your muscles will be relieved of their stress, which will help you sit and stand correctly, enhance your core strength, and lessen muscular soreness, cramping, and lower back discomfort.


Have you been experiencing little aches, pains, and fatigue lately? You can reduce these pains by strengthening your core muscles with the proper posture exercises below:

Backbend standing stretch

This is an easy workout that can be performed anytime and anywhere. It helps to stimulate and revitalize your body, making it very useful especially when you’re feeling fatigued or lethargic. To do this, you should:

  • Stand tall with your feet together.
  • Clasp your fingers, and raise your arms above your head.
  • Breathe in as you raise your arms, and out as you bring them back down (or vice versa)
  • For optimal results, repeat 10 times.

Side bend

To do this, you should:

  • Put your feet together and keep your arms at your sides as you stand.
  • Take a deep breath in as you lift your arms to the ceiling, palms facing forward and parallel to one another.
  • As you slant to the right, breathe out.
  • To feel your muscles contract as you go further into the posture, the movement should be gradual and controlled.
  • When you’ve stretched as far as you can, rise back up while taking a breath in and repeat on the left side.

Hand-release backbend

This is one of the finest exercises to stretch and strengthen your spine. It’s also an excellent stance to improve posture and height.

  • Start by sitting on the ground with your legs out in front of you.
  • To rest on elbows and forearms with palms down, stoop from the waist.
  • If it seems more comfortable for you, you can also lay on your hands with your fingers pointing down toward your knees or feet.
  • Just be sure to keep your chest as wide as possible and your shoulders relaxed.

In conclusion,

Once again, as we’ve said, if you’re still going through your growing years, there are many actions you can take to make the most out of this time to gain height. To achieve better height, you should utilize the aforementioned suggestions. Keep in mind that a truly great physique requires a healthy, well-balanced diet, consistent exercise, and enough sleep.

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