Can someone still grow taller at 20 years old?

Many people in their 20s are concerned about their height not reaching their desired height. They often wonder if it’s still possible to grow taller during adulthood. Can a 20-year-old still increase their height? Choose Supplement has published an article to shed light on this issue and provide a better understanding of it.

At what age does height stop growing?

Both men and women go through a period of height growth from infancy until approximately 20 years of age. There are three crucial growth periods, including fetal development, the first 1000 days of life, and puberty. During these stages, it is important to maintain good health as it can contribute to significant height gain.

However, it is not possible to increase height after the age of 20 due to the cartilage at the ends of long bones turning into bone. As a result, bones are no longer able to expand. Additionally, the amount of growth hormone released during this time is lower than before. Therefore, after reaching 20 years of age, it is necessary to accept one’s current height

What is the average height for men and women over the age of 20?

At 20 years of age, the average height is the same as the average adult height. Currently, the average height for adult males is 1.77m and for females is approximately 1.63m. You can compare your height to these figures to determine if you have met the height requirement.

Although there is a slight possibility of increasing height after the age of 20, it is not significant. If you are still in a period of rapid growth, then you should focus on implementing strategies to increase your height quickly, as this can lead to impressive height as you age.


Ways to increase height at the age of 20

Increase nutrient intake through a balanced and nutritious diet:

Consuming a well-balanced and nutrient-dense diet is essential for promoting overall health and growth, especially during the adolescent years when the body is still developing. It is important to include foods that are rich in protein, such as lean meat, fish, eggs, and legumes, as they help in building and repairing body tissues, including bone tissues. Starchy carbohydrates, such as whole grains, provide energy for physical activity and are necessary for maintaining healthy body weight, which is also important for height growth. Minerals such as calcium, phosphorus, and magnesium, found in leafy green vegetables, dairy products, nuts, and seeds, are vital for building and strengthening bones. Vitamins, such as vitamin D and vitamin K, also play an essential role in bone health and growth. It is important to note that avoiding certain foods or food groups can lead to nutrient deficiencies that can negatively impact height growth potential.

Consume more milk and dairy products:

Milk and dairy products, such as yogurt and cheese, are excellent sources of calcium, which is necessary for building and strengthening bones. Calcium deficiency can lead to weak and brittle bones, which can impede height growth. In addition to calcium, dairy products also contain protein, which is essential for tissue growth and repair. It is recommended to consume low- or no-sugar milk, as excessive sugar intake can lead to weight gain, which can negatively impact height growth potential.

Limit or avoid carbonated soft drinks:

Carbonated soft drinks contain phosphoric acid, which can reduce bone density and lead to osteoporosis, a condition where bones become weak and brittle. In addition, the high sugar content of carbonated soft drinks can contribute to weight gain, which can also negatively impact height growth potential. Therefore, it is advisable to limit or avoid the consumption of carbonated soft drinks during the height growth process.

Use food supplements properly:

Food supplements, such as multivitamins and minerals, can provide a significant amount of necessary nutrients for bone growth. However, it is important to use them properly and in consultation with a healthcare professional. Using food supplements in excess can be harmful to health and may cause adverse effects.

Get enough sleep:

Getting enough sleep is essential for promoting overall health and growth, as the body produces growth hormones during sleep. Lack of sleep or poor-quality sleep can lead to a decrease in growth hormone production, which can impede height growth. Therefore, it is recommended to sleep for 7-9 hours a night in a clean, well-ventilated room with a comfortable temperature.

Exercise regularly:

Exercise is not only beneficial for overall health but also for height growth. Physical activity, such as stretching exercises and weight lifting, can help in building strong bones and muscles, which are essential for height growth. In addition, exercise promotes the production of growth hormones, which can further aid in height growth. It is recommended to exercise for at least an hour a day, choosing activities that help stretch the body, such as yoga, swimming, weight lifting, and skipping rope.

Hydrate properly

Drinking purified water is crucial for your physical growth. It is recommended that you consume at least 2-3 liters of water daily, as this will facilitate the breakdown and transportation of nutrients, eliminate toxins through sweat and urine, as well as lubricate the skeletal system and cushion the vertebrae. By following this recommendation, you can guarantee a dramatic increase in your height, even after the age of twenty.

Avoid Stimulants

Stimulants, such as alcohol, coffee, beer, and tobacco, can negatively impact your health and the effectiveness of height-increasing methods. They interfere with the body’s ability to absorb calcium and reduce the amount of calcium in the bones, limiting nutrient absorption. Thus, it is best to steer clear of stimulants and opt for healthier choices to reach your desired height.

Bone Lengthening Surgery

This method of height increase is not recommended due to its dangerous and expensive nature. However, if your height is a significant concern, and you wish to pursue it, then you should consider bone lengthening surgery.

During this surgery, doctors cut the bones of the lower leg and install special devices that alter the bone length ratio according to the bone’s self-healing mechanism. The recommended rate of growth is no more than 1mm/day. Therefore, it takes approximately 10 days for the bone to grow 1 cm. Once you have reached your desired height, the devices are removed, and you must recover through exercise.

The bone lengthening process can take up to a year, and the cost of such a procedure can range from several hundred million to billions of dong. There are potential risks, such as incision infections, unevenly long or short legs, and unsightly marks. Therefore, it is crucial to weigh the risks and benefits carefully before deciding to increase your height through this method.

A range of factors can have a negative impact on the height of individuals who are 20 years old


Eating Habits:

Snacking excessively on foods like pizza, rice paper rolls, or drinking milk tea is unwise and can have a negative impact on your height. Although these snacks are not very nutritious, they contain many preservatives, fats, and spices that can affect your health and hinder the natural process of height growth. Furthermore, consuming junk food leads to a feeling of fullness, resulting in less food intake during meals. The lack of essential nutrients in the skeletal system can hinder natural height growth.


Daily exercise is an effective way to increase height. If you have a tendency to be inactive, your chances of achieving a standard height are slim. If the skeletal system does not receive enough muscle and stimulation, then bone density and growth will not increase.

Poor Posture:

Sitting, standing, lying down or carrying heavy objects incorrectly can make you appear shorter than you actually are. This can cause the spine to bend and not reach its full length. To achieve impressive height, it is important to maintain proper alignment of your neck, head, and back when walking, standing, or sitting. When carrying heavy objects, avoid leaning too far and instead bend your knees and then stand up straight so that your spine does not bear too much pressure.

Excessive Masturbation:

During puberty, the rate of masturbation increases, but it is not a problem. However, excessive masturbation can have serious effects. It can cause addiction, affect psychophysiology, disturb the activity of the central nervous system and the area that determines the excitement of the brain, reduce the ability to concentrate and memory. Masturbation often occurs late into the night, which can lead to insomnia and insufficient rest, thereby interfering with the pituitary gland’s production of growth hormone. As a result, height may be lower than normal.

Lack of Sunlight Exposure:

Sunlight helps in the production of vitamin D, which aids in the efficient absorption of calcium by bones. Daily exposure to the sun ensures that the bones receive sufficient vitamin D, increasing calcium content in the bones, and helping with growth. If you are not inclined to spend time in the sun, there is a possibility that a deficiency in vitamin D can have a negative impact on natural height growth.

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