How To Grow Taller At 16?

At the age of 16, many children have already fully developed. To those still on their journey, how can they know how much time they have left, and how to take advantage of it? Below are the crucial aspects you need to pay attention to for the best result.

Can you grow taller at 16?

According to the National Institute of Health, puberty occurs between the ages of 8 and 13 for girls and between 14 for boys [1]. Precocious puberty refers to the unusually early onset of puberty, whereas delayed puberty refers to the abnormally late onset of puberty. To some individuals, their body continues to develop until the age of 20 or even a few years later.

Different people have different bodies. In order to precisely know whether you can grow taller, on the next visit, ask your physician if your growth plates remain open. Many finish their growth period quite early since they had precocious puberty.

At 16 years old, many teenagers are still in the development stage. If not, chances are you have precocious puberty. No matter which cases, it is crucial to follow the guidelines below to grow at your best for a healthier you!

How to get taller at 16?


Understanding what you consume daily

Your diet has more influence on your height and growth potential than many believe. Consuming enough all crucial nutrients are vital for this process, so it is important to eat diverse and balance meals to grow properly at 16.

Lean protein

Lean protein is a good source of amino acids, which help develop lean muscles, aid in developing and repairing tissues, and strengthen the immune system. In addition, the creation of enzymes, hormones, and red blood cells is aided by this macronutrient. In relation to height growth, protein promotes bone strength and appropriate weight.

Protein can be found in beef, poultry, pork, fish, dairy products, nuts, and beans. However, besides protein, red meat also contains iron and an unhealthy amount of saturated fat, which increases LDL “bad” cholesterol levels. This can lead to internal inflammation and clogging of arteries.

Another quick option that helps you fulfill your protein requirement is whey protein or protein supplements are always readily available. Whey is a byproduct of cheese and dairy-related item production. Nowadays, the majority of whey protein is soy whey, which is a great vegan-friendly option suitable for many.

In general, protein speeds up the muscle recovery process. Exercising is a way to grow your muscles by shredding them to recover and grow bigger. This explains why many sports players consume whey protein after every workout. For every pound of body weight, 0.025 oz of protein is required to fulfill the daily requirement. Workout intensity may somewhat affect this ratio.

Milk and dairy products

Milk, cheese, and many other products are packed with calcium, phosphorus, vitamin B12, and vitamin D. These are the foundations for a towering and healthy body. These nutrients ensure adequate bone density and formation. Vitamin D is important in absorbing and transforming calcium into bone cells. By taking enough of these nutrients daily, you can surely grow better at the age of 16.


Fruit and vegetables have played an important role since the hunting and gathering ages. Leafy greens are a great way to obtain calcium, magnesium, potassium, and other key nutrients. Antioxidants and vitamin C are rich in fruits, particularly berries, and they assist in relieving pain and inflammation, restoring injured tissues, and strengthening your immunity.

The majority of fruits and vegetables are the main source of fiber in your everyday meals, but not every one of these is created equal. For example, celery, apples, and many leafy greens are high in fiber and low in calories while carrots, grapes, and dates are higher in sweetness and calories. Make sure to choose accordingly and best to consume with less process. Celery juice and celery stalks have the same amount of nutrients, but during the juicing process, the fiber has been taken away.


As the main energy source of your body, carbohydrates exist in many corners of your everyday food across the globe, such as grains, roots, slices of bread, etc. Bone and muscle development require these food items as they are prosperous in vitamins and minerals.

Complex carbohydrates are more beneficial than processed carbohydrates as they still have their fiber and are unbleached. These include sweet potatoes, whole grains, and whole grain bread. You should avoid processed carbohydrates, such as white flour, white rice, and their related products, as they lose the natural fiber and can lead to abnormal spikes in blood glucose levels.

Unsaturated fats

Unsaturated fats are considered healthy fats because they have a range of positive effects on health, including lower LDL “bad cholesterol” levels, and less inflammation. Vegetable oils, nuts, seeds, and fish oils are examples of foods that are high in unsaturated fats. These healthy fats minimize the occurrence of cardiovascular disease and lower the risk of atherosclerosis and cholesterol formation. Specifically for teenagers at the age of 16,  an unsaturated fat-rich diet is crucial for excellent health and growth.

Drinking enough water

Every day, you should drink at least half a gallon (2 liters) of water. For epiphyseal plates and joints to stay hydrated, water is essential. Injuries can be prevented and height growth is encouraged by healthy joints, which act as efficient cushions. In addition to enhancing metabolism and food absorption, water also filters out harmful toxins.


Staying active every day

An active lifestyle boosts excellently to your metabolism and mental well-being, but do not wait until you reach the age of 16. By exercising at least an hour a day, you can accelerate your growth rate significantly by reinforcing your bones to extend longer and denser.

Running around the neighborhood is a good way to start. You can also take the stairs more regularly and walk to places like the grocery store, library, and school. By following this lifestyle, your cardiovascular and respiratory systems become stronger, as well as your bones, muscles, and immunity.

Making sure you have high-quality sleep

Though many have taken it for granted, sleep is crucial to recharge and recover for a new day. Between 10 p.m. and 1 a.m. every night, the pituitary gland releases human growth hormone most frequently. It governs the metabolism of fat and sugar as well as the development of muscles and bones. Teenagers at the age of 16 need at least 8 hours of sleep per night in order to grow properly.

Your quality of sleep is also impacted by where you spend your night. Ensure that your bed is cozy. Bright lights and loud noises should be eliminated as they could awaken your brain and disrupt your sleep cycles.

Avoiding addictive substances

Although addictive substances do not cause shrinkage in height, they may prevent your growth potential by harming your physical well-being. Caffeine, nicotine, and steroids are among the most common substances that are heavily abused now-a-day. They can disrupt your circadian rhythm, trouble your respiratory system, cause water retention, and countless other negative effects. Over a long period of time, these substances can do significant damage to your brain and body, so it is best to not include them in your daily list.


At 16, there is still time and chances to grow taller by following the guidelines above. Regarding your gender, combining every factor we went through together, you can surely grow at least another few inches taller by the time your epiphyseal plates finally shut.

After passing the growth period, you must continue such a healthy and active lifestyle to best perform in your everyday journey.

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