Nutrition to increase growth - the 5 most important vitamins and minerals

Nutrition to increase growth - the 5 most important vitamins and minerals

Nutrition to increase growth - the 5 most important vitamins and minerals

A person's mouth largely depends on genetic factors that cannot be changed. However, the average height of Russians has increased by at least 10 cm in the last 50 years¹. According to experts, the reason for this is improved quality of life and a change in diet.

Although there is currently no research on the effect of some diets on increasing growth, the available information suggests five of the most important nutrients, the lack of which negatively affects human growth.

//  What does it take to get taller?

What it takes to get taller

First of all, let's make a reservation that for most people, increasing growth is only possible during adolescence. In particular, the peak of body growth in boys is observed at 13-14 years (for girls - at 11-12 years); the processes continue until the age of 18-19 - and then slow down2.

At the same time, already 10 years after reaching adulthood, a person's height usually begins to decrease - on average in the interval from 30 to 70 years, men lose up to 2.5 cm in body height, and women up to 5 cm. the total height loss can reach 5 -7.5 cm.

The main reason for the decrease in growth is the deterioration of the cartilage tissue of the spine, the decrease in muscle mass, as well as the general hormonal changes in the body. Among other things, the development of osteoporosis contributes to these processes.

Dangerous osteoporosis

Osteoporosis is a progressive disease associated with decreased bone density. Consequences - reduced growth in adulthood, impaired skeletal bone architecture and painful and difficult to heal fractures.

Doctors note that osteoporosis is found 4 times more often in women than in men - at an earlier age.

One in three women over the age of 50 suffers from fractures caused by postmenopausal osteoporosis - in addition, mortality exceeds cancer.

Vitamins to increase growth

Below are the five vitamins and minerals that have the greatest impact on supporting growth. Keep in mind that in each of them it is necessary above all to monitor daily food intake - and to use supplements only on the advice of a doctor.

1. Vitamin D

Vitamin D

Studies show that vitamin D deficiency is one of the key problems that prevent the body from fully implementing its genetically engineered growth program. Lack of this nutrient in the diet leads to weakening of bones and teeth.

Among other things, getting enough vitamin D every day helps the body absorb phosphorus and calcium, and also prevents the development of rickets (this disease can cause poor posture and distortion of the bones of the legs).

2. Vitamin B1

Vitamin B1

Vitamin B1 is a substance that the body needs for energy metabolism and growth. Its lack in the diet has a negative effect on carbohydrate metabolism and the ability to absorb BCAAs - which can lead to deterioration of the functioning of the uneven system.

//  Products:

  • sunflower seeds
  • Brown rice
  • pork
  • green peas
  • nuts

3. Vitamin B2

Vitamin B2

Riboflavin is one of the most important water-soluble vitamins needed for many biological processes. It is essential for the growth of skin, hair and nails. Lack of vitamin B2 interferes with the absorption of a number of vitamins and minerals (eg iron) and impairs mitochondrial function.

//  Products:

  • beef liver
  • almonds
  • mushrooms
  • paprika
  • green peas

4. Vitamin C

Vitamin C

In addition to being an antioxidant, vitamin C is needed for the synthesis of collagen, a complex protein that forms body tissues and affects growth. Studies show that vitamin C has a positive effect on bone density - which helps increase and maintain growth  4  .

//  Products:

  • paprika
  • pepper
  • broccoli
  • Kiwi
  • citrus fruits

//  Vitamin C - norms for children and adults

5. Calcium


Calcium is the most abundant mineral in the human body. Up to 99% of its total body reserves are contained in the teeth and bones, forming their structure and affecting growth. In addition, calcium ensures the transmission of impulses from the brain to the cells, and also regulates the muscles and the cardiovascular system.

//  Products:

  • cheese
  • sardines
  • almonds
  • leafy vegetables
  • milk and yogurt

The relationship between nutrition and growth

According to a study published in the Journal of Clinical Research in Pediatric Endocrinology, the most common cause of stunted growth in children worldwide is chronic vitamin and mineral deficiency caused by malnutrition and poverty  5  .

On the other hand, in developing countries, the population suffers en masse from obesity caused by an excess of ultra-processed foods and fast calories - against the background of a lack of vitamins. The number of sugar consumption in children and adolescents reaches 200-250 g per day - with a rate of 20-30 g.

It is necessary to understand that being overweight is often associated with a sedentary lifestyle - both among adults and adolescents. Ultimately, this negatively affects the volume of bone and muscle mass of the body, somehow even stopping growth.

Recommendation for parents

Changing children's eating habits begins with changing parents' eating habits. In practice, this means that the diet of both a child and an adult should regularly include meat, fish, potatoes / pasta / cereals, vegetables and fruits, cheese and dairy products, butter and other fats and nuts.

Juices, soda, pastries and snacks (such as chips or croutons) are "empty calorie" foods that can easily lead to weight gain. In addition, it is known that children do not like the taste of vegetables - it seems too bitter. That is why it is necessary to introduce vegetables into the diet in stages.


While the potential for increased growth is genetic, nutrition also plays a role. In particular, the lack of certain nutrients can stop the growth processes, and the excess sugar in the diet is associated with excessive weight gain and inactivity (which again prevents stretching).

Information for informational purposes only. It should not be used for diagnosis or treatment.