5 Foods to Grow Taller Naturally After Puberty

1. Dairy products (milk, cheese, yogurt, etc)

Dairy products—such as milk, cheese, and yogurt—are well-known for their role in supporting healthy growth. They’re rich in protein, one of the body’s most important building blocks, and they also contain high levels of calcium. Since your bones are primarily composed of calcium, having enough of this mineral is crucial for bone growth and maintenance. Dairy products also supply vitamin D, which aids in the absorption of calcium, making it even more effective for bone health.

Protein content:

• 1 cup (240 ml) of cow’s milk has about 8 grams of protein.
• 5 oz of yogurt can contain 12–18 grams.
• Half a cup of cottage cheese typically has around 14 grams.

Key nutrients: Protein, calcium, vitamin D

If you’re able to consume dairy without issues, incorporating it into your daily diet is a smart move to promote height increase after puberty.

2. Chicken

Another protein-packed food is chicken, boasting around 20 grams of protein per 3-ounce serving. Protein aids tissue repair and muscle growth, both important factors in maintaining a strong and upright posture. Chicken is also high in vitamin B12, a nutrient linked to healthy bone formation and growth—an essential for those wondering how to grow taller after puberty.

Key nutrients: Protein, vitamin B12, other essential vitamins

3. Salmon

Known for its high omega-3 fatty acid content, salmon can also be helpful if you’re trying to maximize your growth potential after puberty. These healthy fats help reduce inflammation and support overall health. Salmon is also a great source of protein, B vitamins, and potassium, which together contribute to both bone and muscle development. A balanced diet that includes salmon can help ensure your bones and muscles have the nutrients they need to remain strong.

Key nutrients: Omega-3 fatty acids, protein, B vitamins, potassium

4. Eggs

Eggs are a staple in many diets for a reason. A single large egg contains about 6 grams of protein, along with vitamin D, vitamin B12, and other essential nutrients that contribute to bone health and muscle repair. Consuming eggs regularly provides an easy way to boost your protein intake and get key vitamins to support height increase after puberty.

Key nutrients: Protein, vitamin D, vitamin B12

5. Beans

Beans and other legumes are nutritional powerhouses. They’re rich in protein, magnesium, calcium, and fiber. Perhaps most notably, they supply a good amount of iron, which is vital for red blood cell production and tissue growth. Iron deficiency can sometimes lead to delayed growth in children, so ensuring you get adequate iron remains important even in your late teens and adulthood as part of maintaining overall health.

Key nutrients: Protein, iron, magnesium, calcium, fiber