How to increase height after 21?

Feeling self-conscious about your height is a sentiment shared by many. Whether you’ve spent your teenage years waiting for a growth spurt that never quite arrived or you’ve simply wished for a few extra inches as an adult, the desire for greater height can be a persistent thought. While stories of late bloomers offer a glimmer of hope, the reality is that most of us reach our maximum height by our late teens or early twenties. As time passes and growth hormones decrease, the possibility of gaining additional height may seem like an unattainable fantasy. But if you’ve ever wondered if there’s a way to defy these age-related limitations and add a few more inches to your stature, this article is here to explore that very question.

Is it possible to increase height at 21 years old?

For the majority of adults, the prospect of experiencing further height growth after the age of 21, once their growth plates have closed, is quite limited. However, it is worth noting that a small number of individuals may still experience modest height increments until their early twenties.


Here are 5 factors that can determine how tall you are:

  1. Genetics: Usually, your DNA is the major factor that determines your height. Studies on fraternal twins have revealed that you’re likely to be tall if their parents are tall [1]. Typically, genetics account for 60% – 80% of the height, while other factors like diet and lifestyle account for 20% – 40%. Unfortunately, there is not much you can do to change your genes.
  2. Nutrition: According to research, children and adolescents who are undernourished may not grow to their expected heights. Today’s population is taller than it was 1,000 years ago due to more nutritional awareness and expertise [2]. If your growth plates haven’t closed, you can still boost your height by using several dietary or HGH supplements on the current market.
  3. Sex: Men are often taller than women. This is because the ends of developing bones fuse earlier in girls as they tend to reach puberty earlier. In addition, boys’ hormonal variations, such as higher testosterone levels, also encourage their bones to grow longer and thicker.
  4. Exercise: Exercising can promote the release of growth hormones that increase height and improve muscle development. However, working out can only increase height if you practice the right exercises regularly.
  5. Medications: Children who take stimulant medications for attention deficit hyperactivity disorder (ADHD) frequently miss their growth spurts and grow up a little bit shorter than their classmates [3].

What is the typical height one can expect to reach at the age of 21?

According to data from the U.S. Centers for Disease Control and Prevention (CDC), the average height for a 21-year-old American man measures approximately 69.1 inches, equivalent to 175.4 cm, or 5 feet 9 inches in imperial units. On the other hand, the average height for a 21-year-old American woman is around 63.5 inches, which translates to 161.5 cm or roughly 5 feet 3.5 inches in feet and inches.

Ways to increase height after the age of 21

Exercise daily


Exercise is one of the top options if you’re wondering how to gain height after turning 21. Exercise is crucial for growing to a healthy height because it helps to stretch and exercise your entire body. With intense exercises, you can also increase your height by one inch and correct your body’s overall posture. For example, you can try these exercises:

  • Sprinting: The increase in growth hormone released from this workout is enormous. During this activity, muscles are lengthened, making your legs longer.
  • Jumping: You can start this activity by jumping for ten counts with one foot and continuing with the other. You should repeat this activity three times. Between sets, it is necessary to take a break.
  • Cycling: When cycling, make sure that only your toes can touch the pedals. Your legs will have to extend to reach the pedals, thus helping you gain a greater height.

Have a healthy Diet

A perfectly balanced diet is essential for your overall growth and health. In order 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 can increase your height:

  • Beans: High in protein and iron, beans can protect against anemia and promote proper growth.
  • Almonds: High in vitamin E, almonds can inhibit the formation of osteoclasts, a type of cell that breaks down bone tissue.
  • Leafy greens: High in vitamin K, which supports bone health and preserve bone mass.
  • 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: High in vitamin C, which promotes cell growth, supports tissue repair, and increases collagen production.



Your body’s ability to grow depends on whether you get enough sleep or not. During deep sleep, the growth hormone lengthens and hardens your bones. Additionally, your sleeping posture can also impact your height. After the age of 21, you should get at least eight hours of sleep every night, along with a nutritious diet and frequent exercise.

Unlocking Height Potential through Yoga and Meditation

Engaging in the practice of yoga not only bestows an array of physical and mental advantages but also holds the potential to profoundly impact your posture and promote overall body growth. A myriad of yoga poses exists that can stimulate the release of growth hormones while simultaneously nurturing suppleness within your physique.

Outlined below is a curated selection of yoga postures meticulously designed to foster good posture and contribute to the perception of an enhanced height:

  1. Mountain Pose (Tadasana): Initiate by standing with your feet conjoined, ensuring an impeccably straight spine and relaxed arms gracefully framing your sides. Root your feet firmly into the Earth, engage your core, and elevate your chest while rolling your shoulders back.
  2. Tree Pose (Vrikshasana): Balance gracefully on one leg and delicately place the sole of your other foot against the inner thigh or calf. Maintain hips square and stand tall, envisaging your spine extending towards the heavens.
  3. Cobra Pose (Bhujangasana): Lay supine, hands positioned beneath your shoulders. Inhale as your chest ascends from the floor, keeping hips and legs grounded. Gently arch your back and direct your gaze skyward.
  4. Bridge Pose (Setu Bandhasana): Rest on your back, knees bent, and feet aligned with hip-width. Elevate your hips off the ground while firmly pressing your arms and shoulders into the earth. This pose facilitates spine elongation and chest expansion.
  5. Cat-Cow Pose (Marjaryasana-Bitilasana): Flow gracefully between these two poses, softly flexing and extending your spine. Inhale as you arch your back (cow), and exhale as you round your spine (cat).
  6. Downward-Facing Dog (Adho Mukha Svanasana): Commence on hands and knees, subsequently lifting your hips upwards and backwards, crafting an inverted “V” shape. Guide your heels towards the floor while extending your spine.
  7. Child’s Pose (Balasana): Kneel upon the floor, resting back on your heels, and extend your arms forward, palms gently meeting the ground. Allow your forehead to gently make contact with the floor as your spine experiences a subtle stretch.
  8. Extended Triangle Pose (Utthita Trikonasana): Stand with legs spaced apart, rotate one foot outward, and extend the same-side arm towards your ankle while the other arm ascends skyward. This pose gracefully stretches your body’s sides, fostering elongation.

Incorporating Meditation for Height Enhancement Possibilities

Intriguingly, meditation techniques that specifically target the pituitary gland hold the potential to facilitate height augmentation even beyond the age of 21, potentially yielding an additional 2-4 inches.

Meditation, while not directly altering your height, offers a profound sense of tranquility, an enhancement in posture, and an overall optimistic perspective. Here’s how you can seamlessly integrate meditation into your daily regimen:

  1. Create a Tranquil Sanctuary: Select a serene and undisturbed environment for your meditation practice, whether it’s a quiet room, a cozy corner of your abode, or a peaceful outdoor retreat.
  2. Seat Yourself Comfortably: Find a comfortable seated position, whether it involves cross-legged seating on the floor, on a cushion, or in a chair with your feet flat on the ground. Maintain a spine that is both straight and relaxed.
  3. Eyes Closed, Focus Inward: Gently close your eyes to minimize external distractions and redirect your focus inward.
  4. Breath Awareness: Begin by concentrating solely on your breath. Observe the sensations accompanying each inhalation and exhalation. In case your mind meanders, kindly usher your attention back to your breath.
  5. Progressive Body Scan: As relaxation deepens, embark on a body scan, starting from your feet and gradually ascending. Note any areas of tension or discomfort, allowing them to release as you give them your focused attention.
  6. Mindful Acceptance: Let thoughts and sensations drift in and out without judgment. If your mind becomes restless, acknowledge the thoughts and gently steer your focus back to your breath or the present moment.
  7. Visualization Techniques: Consider incorporating visualization techniques to amplify your meditation experience. Visualize yourself standing tall and self-assured, embodying the qualities you aspire to attain.
  8. Gratitude Closing: Conclude your meditation with a few moments dedicated to gratitude. Reflect upon the blessings and positive aspects of your life that you hold dear.
  9. Start Gradually: If you are new to meditation, commence your practice with just a few minutes each day, progressively extending the duration as you become more at ease.
  10. Commit to Consistency: Consistency is the key to unlocking the benefits of meditation. Endeavor to meditate daily, even if it is for a brief interlude. Over time, you shall witness the cumulative rewards of this practice.


Use Supplements

After the age of 21, if your growth plates are still open, height-boosting supplements can help you gain height. This is because most nutritional supplements include a variety of nutrients, including vitamins, minerals, fish oils, herbal teas, etc.

Here are some of the top height-increasing supplements: NuBest Tall, Height Growth Maximizer, Grow Power, SmartyPants, Doctor Plus, etc.

In conclusion

While your height tends to remain relatively stable after the age of 21, there are still numerous activities you can explore to enhance your overall posture. Nevertheless, it’s crucial to prioritize leading a healthy lifestyle over obsessing about whether you’ve reached the average height. Ultimately, true confidence comes from self-love and self-acceptance. Embracing who you are is the key to feeling genuinely confident.

Reviewed by Erika Gina

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