How To Grow Taller At 19?

Having a good height plays a vital role in the overall look and confidence of a person. It also helps you become more successful in your personal relationship and professional life. If you are standing at the age of 19 and worrying about your height, you can find the answer in the post below.

Is it possible to grow taller at 19?

It is popularly believed that a person stops growing right after reaching 18 or puberty. Basically, girls often stop growing by the time their puberty ends at 14 or 15. Meanwhile, boys continue growing slowly until the age of 18. In some rare cases, some may grow to mid-’20s.

The reason why boys and girls stop getting taller after puberty is because of their growth plates. Once you reach puberty, the “open” growth plates stop expanding due to hormonal differences.

But note that the time when puberty starts and ends changes from person to person, depending on different factors like genes, nutrition, and more [1].


How to increase height at 19?

We will give you a low-down and show some of the changes you might do after puberty if you want to have a taller frame.

Proper nutrition

Adding nutritious food to your daily meal is a must to help you get taller. Make sure you load enough amount of calories on a daily basis and consume the daily quote of vitamins and minerals properly.


Protein acts as the main building block of the body, and if you want to improve your height at this age, you need to have a protein-rich diet. Meat, fish, eggs, and beans are some of the richest sources of protein that you should eat frequently.


That said, calcium plays a vital role in promoting bone strength and density. Milk, cheese, yogurt, fishes like sardines, soymilk, grains, soybeans, and leafy veggies are the best source of calcium your body needs.

Vitamin D

If you only focus on consuming calcium-rich foods without vitamin D, you might get none of the goodness of calcium since this vitamin is necessary for the absorption of calcium in the body. Milk and other dairy products, fishes, cheese, cereals, egg yolks, and orange juice are the greatest sources of vitamin D. Also, exposing yourself to the sun helps the body synthesize enough vitamin D, thereby promoting better physical growth.


Vitamin A

Vitamin A is essential in producing new cells and supporting bone growth. It also helps maintain calcium in bones and results in height gain. Poultry, eggs, dairy products, fish oil, and vegetables like kale, sweet potatoes, carrots, lettuce, and broccoli are excellent sources of vitamin A.

Vitamin C

This vitamin helps boost collagen synthesis and prevent infections, supporting blood circulation. It also promotes the growth of bones, thereby leading to height increase. Kiwi, tomatoes, strawberries, bananas, broccoli, guava, avocado, and oranges are some of the common sources of vitamin C.

Vitamin K

To prevent calcium from excreting through urine and keep the proper level of calcium, make sure to get enough vitamin K. It is easy to find it in egg yolks, green tea, dairy products, and leafy green veggies.


Lacking zinc might prevent height growth in teens [2]. Hence, you need to add zinc-rich foods to your diet, such as poultry, whole grains, nuts, beans, dairy products, and seafood.

Sound sleep

Having proper sleep between 8 and 10 hours every night is essential for overall growth and development. That is because when you are sleeping, your body will grow and regenerate tissues. Also, the human growth hormone (HGH), which plays a vital role in increasing height, is produced. So, try to go to bed early, limit screen time before bedtime, and do some workouts during the day to sleep well.

Daily exercises

Doing regular exercises at age 19 can be best for strengthening your muscles and bones.


Forward fold

Sit on the floor with both legs stretches forward. Bend forward until your hands touch the thumbs of your feet. Hold this position for seconds and turn back to the starting one. Perform this exercise at least 10 times daily.


Lie on your back, place your feet firmly on the ground, and bend your knees at 900. Slowly raise your hips and back up with your head down to create an inclining posture. Use your hands to hold your feet and maintain this position for 10 seconds before relaxing. Do it at least 5 times daily.

Cobra pose

Lie on the floor with your stomach and face down. Place your hands alongside your body as a support to push your upper body. Then bend it and try to hold your thighs and hips as low as possible. Maintain this posture for at least 10 seconds and release. Repeat about 5 times a day.

Bar hanging

Hanging helps stretch your lower torso’s weight and reduce the pull on your vertebras, increasing the height by 1 to 2 inches (yet not instantly). Start jumping on a horizontal bar and let gravity pull your whole body. Make sure to perform every process for at least 20 seconds with a gap in between.


Running helps encourage blood circulation in the body and allows your bones to grow stronger and longer. This exercise also stimulates the pituitary gland to produce more growth hormones, which might help in height gain.

Proper body weight

Being overweight can bring an adverse effect on your height as well as health problems. Boys or girls who are overweight during their growth phase are often shorter than those with healthy body weights. So, it is necessary to keep the ideal body weight by consuming a well-balanced diet and exercising regularly.


Good posture

Keeping bending the waist and neck for a long time may reduce your height (from 3 to 4 inches) and even cause a lot of damage, like pain in the neck and back. That is why it is vital to stand and sit with a good posture.

To stand correctly, you should:

  • Keep your head level and shoulders back
  • Put your feet shoulder-width apart
  • Do not lock your knees
  • Let your arms hang naturally
  • Hold the weight mainly on the balls of your feet

To sit correctly, you should:

  • Adjust the chair’s height so that your thighs stay parallel to the floor
  • Place your feet flat on the floor
  • Support your back using a small pillow
  • Let your shoulders rest comfortably
  • Do not cross your legs

Proper supplements

Adding vitamins and minerals can build up your healthy diet. Taking certain supplements with calcium and vitamin D can strengthen bone density and prevent bone loss that might result in arthritis, fractures, osteoporosis, and more. But you should avoid products that claim to support your height growth in adulthood.

In a word,

It is not easy to grow taller at 19, but you can look taller using some hacks. Also, do not miss some preventive measures to stop the loss of height. So, the best way is to follow a healthy lifestyle during your growing years to reach your growth potential. Importantly, accept your stature and continue following good lifestyle habits to remain as healthy as possible.

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