How to Grow Taller
Vitamins to grow taller

What Vitamins You Grow Taller?

On some of the other pages we have discussed how a number of factors can have an influence on how tall you grow. We have already touched on some exercises to help you grow tall. But how much you grow is not only controlled by exercise. You diet also has a big influence on the height you can.

Most of us are familiar with the fact that our bodies need the correct nutrients and vitamins to make sure that our bones grow healthy. Vitamins and nutrients such as vitamins D, calcium and zinc are some of the commonly known nutrients that can help influence the height of the person.


Calcium is needed by the body for a number of reasons. Our bodies need this substance to aid contraction of muscles, to transmit nerve impulses as well as to secrete hormones and enzymes. Much of the culture that we have in our bodies is pretty much stored in our bones. The bones constantly intake calcium for the purpose of strengthening the bones as well as to make new bone. It is essential that children in take sufficient amount of calcium to help the growth process. It is believed that younger children between the age of one and eight years require between 700 to 1000 mg of calcium daily. For teenagers, up to the age of 18, the recommended intake of calcium is believed to be around 1300 mg daily. And for children under the age of one year need between 200 to 260 mg of calcium daily. The table below shows a summary of the daily recommended amount of calcium for all ages. The data has been taken from the office for dietary supplements website

Recommended Calcium Ammount

Food rich in calcium

Calcium can be found in some of the following common foods;

Dairy products such as milk, yoghurt, cheese are known to contain a lot of calcium. There are other non-dairy foods in which calcium can also be found. Some of these include spinach, kale, Chinese cabbage and broccoli. Below is a table showing the foods containing different amounts of calcium (source office for dietary supplements website).

Food Containing Calcium


Zinc is another nutrient that can influence the growth of children from as early as pregnancy stages to teenage years. This substance can be found quite a few foods including; cereals, meats such as shoulder of pork and beef shanks, nuts such as cashews and almonds, chicken legs, oysters and chickpeas. Adequate intake of zinc is important for healthy growth in children. It is believed that the intake of this substance is sufficient in the Western world.

The amount of daily recommended intake of zinc by the office for dietary supplements is between two and 3 mg for children under one year, between three and 5 mg for children aged between one and eight years old, and between eight and 11 mg for children between nine and 19+. It must be noted that these figures are applicable to males and can be different in girls. The table below shows the actual recommended daily amounts for both males and females of different ages (taken from the office of dietary supplements):

Recommended Daily Zinc Intake

Foods in which Zinc Can be Found

There are a variety of foods that contain zinc. Some of these include; nuts, crabs and lobsters, red meat, oysters, cereals and whole grains as well as poultry food and the various dairy products such as milk, cheese and yoghurt. A comprehensive list of foods that contain the thick substance can be found below (taken from the office of dietary supplements website).

Foods Containing Zinc

Vitamin D

Another important substance that influences the height that you grow to is vitamin D. It is probably also the most commonly known substance that people can associate with height growth. This vitamin is not found in as many foods as you would expect. In fact our bodies are designed to make vitamin D through its own mechanism with the help of exposure to sunlight. The main goal of vitamin D is to promote the absorption of calcium. Vitamin D has been proven to aid height growth. This was specifically program in a study that was published in 2009 whose aim was to determine whether the vitamin has an effect on height growth or not. The ultimate conclusion was that girls between the ages of 16 to 22 who lacked vitamin D intake were generally shorter than those who consumed sufficient supply of the substance.

The table below shows the recommended daily amount for vitamin D. The data has been taken from the office of dietary supplements.

Vitamin D daily recommended amount

What foods contain vitamin D?

As already mentioned the number of foods that contain vitamin D is not big. Flesh from fish such as mackerel, tuna and salmon. Cod liver oil normally found in the supermarket shelves is also rich source for vitamin D. Some of the other common foods that contain a smaller amount of the substance include; cheese and other dairy products, beef liver and egg yolks. A list of some of the most common foods that have the substance is shown below.

Foods containing vitamin D