Four types of milk that can help increase height in adults

Milk is widely recognized as a nourishing beverage suitable for people of all ages and backgrounds. It plays a crucial role in providing calcium for strong bones. However, when it comes to height enhancement during adulthood, which types of milk should one consume? The answer can be found in the article below, “How to get high”.

Is it possible for an adult to increase their height?

According to scientific research, adults between the ages of 18-25 still retain some potential for height growth, but the rate of bone stretching is considerably slower than during the puberty period, and there is a higher risk of stagnation.

As individuals mature, the synovial cartilage in their bones closes. The growth plates of specialized cartilage that can elongate bones while still in their growing phase become completely ossified. This makes it almost impossible to increase height in adults.

If you are still going through puberty (from 13 to 18 years old), you should take advantage of this last chance to increase your height. However, if you have passed the golden stage of puberty, there are still many methods available for height improvement, such as consuming nutrients from milk or functional foods, exercising, and making lifestyle changes


What are the benefits of consuming milk to increase height for adults?

It is evident that milk is an effective and safe nutritional solution for height improvement in adults. Milk is rich in nutrients and vitamins that aid in bone and joint development, such as calcium, vitamin D3, vitamin K2, protein, phosphorus, magnesium, and iron.

Apart from promoting height growth, milk also helps adults prevent the risk of osteoporosis and calcium loss. Thus, milk is also a nutritious drink for middle-aged and elderly individuals who are experiencing issues with their bones and joints. Depending on one’s requirements and financial status, they can consider and choose from a range of domestic and foreign milk products to support height growth

Top Milk Products for Height Growth in Adults

There are numerous product lines and brands of milk that are marketed for height growth in adults. Here is a list of 4 popular types of milk:

Fresh Milk

Fresh milk is sourced from animals such as cows, goats, and sheep, and then sterilized through bacteria to produce pure and fresh milk. This type of milk is rich in nutrients that are beneficial for overall health, especially bone development, including calcium, vitamin D3, vitamin K2, phosphorus, magnesium, and more. Fresh milk is often consumed directly, but it can also be added to smoothies, cakes, and other dishes. Famous fresh milk brands include Vinamilk, TH True Milk, Devondale, Asumiru, and more.


Yogurt is a fermented product made from fresh milk or formula mixed with beneficial bacteria strains. The lactose in the milk is converted to glucose, pyruvic acid, and finally to lactic acid. Similar to fresh milk, yogurt is a good source of nutrients for bone development and intestinal health, such as calcium, lipid, protein, glucide, vitamins of groups A and B, probiotics. Yogurt can be enjoyed plain or sweetened, or mixed with fruit, aloe vera, or cereal ingredients. Famous yogurt brands in Vietnam include Vinamilk yogurt, TH True Milk, Dalat Milk, Dutch Lady, and more.

Soy Milk

Soy milk is a plant-based nutritional drink made by soaking and grinding soybeans with water, and then filtering out the residue. It is an ideal milk product for vegetarians or individuals allergic to lactose in animal-based raw milk. Soy milk is rich in nutrients, such as calcium, omega 3-6, fiber, vitamin A, vitamin B12, vitamin D, potassium, and more. Besides being beneficial for bone development, soy milk also helps reduce bad cholesterol content in the blood, prevent cardiovascular diseases, diabetes, and support the treatment of patients with cancer, prostate disease, and blood pressure regulation. Some recommended soy milk brands include Fami, Vinasoy, Nuti, Ecosoy, Vinamilk soy milk, and more.

Nut Milk

Nut milk is a plant-based milk made by blending nuts with water and straining out the pulp. This type of milk is often used as a dairy milk substitute and is suitable for individuals with lactose intolerance or allergies. Nut milk is a good source of nutrients, including calcium, vitamin D, protein, and healthy fats. Popular nut milk options include almond milk, cashew milk, and hazelnut milk.

Skimmed milk

Skimmed milk, also known as skim milk or nonfat milk, is produced by removing the cream, or fat, from whole milk using centrifugal technology. Generally, skimmed milk contains less sugar than whole milk and is suitable for people who are trying to lose weight, have diabetes, high blood pressure, or heart disease.

A cup of skimmed milk contains essential nutrients such as calcium, protein, vitamin K, vitamin A, carbohydrates, and minerals. Skimmed milk is classified into three main types based on fat content: 2% skim milk, 1% skim milk, and skim milk with less than 1% fat. The difference among these three types of skimmed milk lies in the number of calories and fat they provide to the body.


Tips for choosing milk to increase height for adults

To get the most out of the nutrients in milk for adult height growth, there are a few things to keep in mind when selecting and consuming milk:

Choose milk according to your health needs

For adults looking to increase their height, milk with high levels of calcium, vitamin D3, vitamin K2, and other essential nutrients are recommended. Always check the nutritional information table when selecting milk and avoid those that contain substances that may cause allergies. It’s best to choose branded milk that is certified as safe for consumers’ health.

For people with a history of heart disease or high blood pressure, it’s recommended to opt for plant-based milk with low sugar content. This type of milk provides healthy cholesterol levels, MUFA, and PUFA (monounsaturated fat – polyunsaturated fat).

Choose milk that suits your taste

Depending on your taste preferences, you can choose from different flavors of milk for height growth, such as fresh milk, whole milk, skim milk, flavored milk (cocoa, vanilla, fruit), etc. As we age, our taste preferences may change, so for daily use, it’s recommended to choose milk that tastes good to you.

Choose milk that contains nutrients that are beneficial for bone health

For height growth and strong bones, it’s essential to select milk with a good ingredient list. Check for essential nutrients and vitamins such as calcium, protein, vitamin D3, vitamin K2, phosphorus, magnesium, iron, and zinc.

How can adults increase their height by consuming milk?

Despite being adults, many people still have improper habits of milk consumption which can result in inadequate absorption of nutrients and vitamins into the body. Therefore, the question arises: How should adults drink milk to maximize its effectiveness in increasing height?

The amount of milk that should be consumed may vary depending on one’s body condition and weight. It is important to choose genuine milk from a reliable source, and to check the information regarding its production and expiration dates. It is crucial to avoid consuming milk from unknown sources, milk that has been left out overnight or milk with an unusual taste.

It is important to note that in order to change your height, simply consuming an adequate amount of milk is not enough. Other factors such as nutrition, lifestyle habits, exercise, and the use of functional food supplements must also be taken into consideration.

The Timing of Milk Consumption and Its Effect on Adult Height

Scientists suggest that the best times to consume milk are in the morning and evening. Drinking milk in the morning can help the body absorb nutrients, providing energy to sustain activities throughout the day. Consuming milk at night, 2 hours before going to bed, allows the body to better absorb nutrients and vitamins. Moreover, drinking milk at night can help relax the nervous system, making it easier to fall asleep and achieve a deeper sleep.

It is important not to overuse milk as a supplement for the body, as excessive milk consumption can lead to weight gain, obesity, and serious digestive problems. According to various studies, overconsumption of milk can also result in symptoms such as acne, constipation, and loss of protein in the intestinal tract.

Tips for Increasing Height in Adults

In addition to drinking milk, there are several other tips that can help promote height growth in adults. Here are some tips shared by “How to Grow Taller”:

Consume a Nutritious, Calcium-Rich Diet:

Choosing clean, nutrient-rich foods is essential for supporting height growth. Foods rich in calcium, vitamin D3, vitamin K2, iron, and phosphorus, such as shrimp, fish, crab, kale, broccoli, avocado, and cereal grains should be prioritized. It is important to eat small meals, avoid overeating, and not skip breakfast as it is a golden time for the body to absorb nutrients. It is recommended to opt for fresh and nutrient-rich foods and avoid genetically modified foods, foods with pesticide residues, and growth drugs.

Make Exercise a Daily Habit:

Regular exercise and sports not only strengthen the immune system and keep the body supple, but they also affect bone development. According to researchers at the University of California, regular exercise and sports help maintain weight and promote growth hormone (HGH) production. It is recommended to spend 30-45 minutes daily on sports that stimulate bone development such as sprinting, pull-ups, swimming, basketball, volleyball, and yoga. It is important to have an appropriate and scientific exercise plan and maintain correct posture and movements during practice to optimize growth.

Adopt Scientific and Moderate Living Habits:

Inadequate and unreasonable living habits can slow down height growth. Instead of exercising, young people today tend to be lazy and spend their free time playing games or shopping online. Late-night sleeping habits, known as “night owls,” can change metabolic activity inside the body. It is recommended to change these habits and get 7-8 hours of sleep per night, preferably sleeping before 11 pm.

Limit Foods That Are Not Good for Bone Growth:

Eliminating harmful foods can help achieve the desired height quickly. Greasy, spicy foods, fast food, soft drinks, carbonated drinks, alcohol, and stimulants should be avoided as they contain bad cholesterol that causes weight gain and obesity, and increases uric acid levels in the blood. Studies have also shown that alcohol and stimulants can seriously impair nutrient absorption, exacerbate calcium deficiency, and osteoporosis.

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