10 Best Height Increasing Vitamins And Minerals For Children

It is possible your kid may stand shorter than his peers. As a parent, it is quite normal and obvious to intend your child to grow into a healthy individual. If you’ve tried all the conventional methods, you may also consider encouraging your kid to consume foods rich in vitamins for height gain.

Many factors influence height. Genes, environmental factors, and diet play a major role in determining your height. A balanced diet that includes all essential nutrients helps promote growth and development from a young age. Proper nutrition during adolescence and childhood is important to increase one’s height. Essential minerals and vitamins strengthen the bones and influence the growth hormones that are primary during the developmental years. There are certain vitamins and minerals that play a big role in helping your child’s growth. Want to know what they are? Sit back and read on.

Essential Vitamins for Height Growth in Children

1. Vitamin A:

Vitamin A, also known as retinol, is one of the most important vitamins for height growth in children. You must select such food items for your kids that contain this vitamin in good amounts. Vitamin A increases the height of the kids. It produces calcium to nourish bones and enhance the body development. Shortlist food items like broccoli, peaches, fortified milk and fruits. A study published in The American Journal Of Clinical Nutrition found that high-dose vitamin A supplementation modestly improved the linear growth of preschool Indonesian children, particularly those with low serum retinol levels. This highlights the critical role vitamin A plays in body development (1). Vitamin A in its pure form is found in foods such as meat, full-fat dairy products, eggs, and fortified breakfast cereals. Vitamin A can also be obtained in its preformed version as carotenoids that are found in orange, red, and yellow vegetables such as carrots, sweet potatoes, winter squash, and peppers, and in dark leafy greens where the green chlorophyll masks those same orange, red, and yellow carotenoids. Vitamin A-rich fruits include apricots, mangoes, peaches, and papaya.

2. Vitamin D:

Many of the little kids are not able to grow with normal height due to genetic disorders. Therefore, parents must prioritize the preparation of food that must have Vitamin D and other minerals in order to help children become taller. Vitamin D is an ingredient that accelerates the physical height of a child. It also prevents rickets and bone erosion. The availability of phosphorous and calcium in vitamin D helps children to have rapid body growth within a short time. A study published in the Nutrients journal found that vitamin D deficiency impaired growth (height) in young Japanese children by 0.6 cm per year. This emphasizes the importance of ensuring adequate vitamin D levels to support healthy growth (2).

Lack of adequate vitamin D in childhood can cause rickets, characterized by softening of the bones leading to poor growth and development. Ensure your child has adequate vitamin D in their diet by providing foods such as salmon, trout, sardines, fortified dairy milk, fortified soy milk, mushrooms, eggs and cheese.

3. Vitamin B Complex:

Vitamin B Complex plays multiple roles in the development of a child’s body. There are eleven vitamins, which form the Vitamin B Complex that helps in body-building. Out of them, Vitamin B 12 or Cobalamin is an agent that promotes the height of the body without damaging bones and tissues. A study published in the British Journal Of Nutrition found that North Indian children with suboptimal Vitamin B12 levels showed limited growth. The study determined that supplementation with Vitamin B12 led to an improvement in height (3). This underscores the importance of ensuring sufficient Vitamin B12 intake for optimal growth. If you are considering ways to support your child’s growth, you can give them essential vitamins to grow taller. For instance, a good B complex supplement can be beneficial. However, always consult a child care specialist before giving your child any supplements.

4. Vitamin C:

Vitamin C or ascorbic acid is naturally required to enhance the speedy growth and maturity of the baby. This particular body development vitamin should be consumed by children to gear up the height rapidly. Research published in the National Institutues Of Health shows that Vitamin C is vital for the production of collagen that aids the development of strong bones and connective tissues (4). Citrus fruits, banana, and avocado are some essential foods that provide lots of vitamin C to nourish bones, form new collagens, and revive body strength.

5. Vitamin F:

Vitamin F contains polyunsaturated fats and other components to develop cells, restructure bones and prevent body weakness. However, vitamin F is also efficient to speed up the growing process in kids. Give seafood to your children. Salmon, mackerel and fruits like canola are also helpful to youngsters in their growth.

6. Vitamin K:

For proper bone growth, you need calcium. Several studies have shown that vitamin K maintains and promotes smooth growth of the body. In fact, research highlights that adequate vitamin K intake may support bone health by promoting optimal bone mineralization, a key in the prevention of conditions, like osteoporosis, later in life (5). Children must eat nutritious food that has vitamin K in order to stop bone erosion, thereby enhancing height acceleration.

Best Minerals For Height Growth In Children

7. Calcium:

Calcium is a bone re-growth mineral that is required by the body in good amounts for the proper growth and development of children. However, sometimes the children face calcium deficiency due to low intake of calcium, providing foods such as milk and banana. Including dairy products like yogurt and cheese also helps in promoting bone health and growth of the body.

A study published in the Scientific Reports journal investigated the associations of calcium intake with height growth in adolescents. Researchers found that higher calcium intake during adolescence is associated with faster height growth, particularly in boys with plant-based diets. The study showed that boys who consumed over 327 mg of calcium per day had faster height growth compared to those with lower calcium intakes. This highlights the importance of ensuring adequate calcium intake, especially for children who may have limited access to dairy products, to support their bone development and overall growth (6).

Quick Tip

You can also consume dairy products like Indian cottage cheese, butter, or yogurt that are rich in vitamins A, D, and E, protein, and calcium – as all these are necessary for growth.

8. Magnesium:

Magnesium strengthens up the musculature by reinforcing bones. It works magnificently through the collaboration with phosphorous and contributes to the steady increase of the body growth. Research published in the Journal Of King Saud University determined that magnesium helps regulate the activity of parathyroid hormone that may influence calcium absorption and bone health. Additionally, magnesium supports the function of osteoblasts (cells responsible for bone formation) and chondrocytes (cells involved in cartilage development), ultimately contributing to bone elongation and remodeling, particularly in children during their growth periods (7).

Quick Tip

Starch and grains are an important source of energy, especially during the growth phase, as they are rich in magnesium, selenium, fiber, and iron. Hence, you can include brown rice, whole grain pasta, and whole wheat products in your child’s diet to aid in their growth.

9. Zinc:

Children and those who are gradually stepping into adolescence, who are unhappy due to their short height must opt for zinc mineral. It restarts the bone growth. Zinc is available in oysters, eggs, and red meat. Make proper dietary plans by including zinc in boosting your child’s growth. In fact, a study published in the Pediatrics Report journal found that zinc supplementation significantly enhanced growth in school-aged Thai children. Researchers found that children who received zinc supplementation over a 6-month period had a greater increase in height compared to those in the placebo group (8).

10. Boron:

Boron is a good contributor that balances the amount of Vitamin D in the body. Since vitamin D supports the absorption of calcium through foods, you must include boron-containing foods such as almond, beans, broccoli, carrot, apple, and apricot in your daily diet. Research suggests that boron can play an essential role in calcium metabolism and bone health by influencing osteoblast activity and boosting serum calcium levels. Researchers found that boron supplementation was linked to improved bone strength and better calcium utilization, potentially enhancing the benefits of vitamin D in supporting calcium absorption (9). So, adding boron-rich foods to your diet might help ensure that your bones stay strong and your calcium absorption is at its peak!

Caution: These minerals and vitamins for height play an effective role in aiding growth when incorporated into a balanced diet. However, if you substitute them with supplements, you may face potential side effects. Overuse of height-increasing supplements can cause hormonal imbalances, digestive issues like bloating and nausea, joint pain, or even allergic reactions. Excessive intake can overstimulate the body, leading to anxiety or sleep disturbances, and might interfere with other medications. Always consult a healthcare provider before using supplements to ensure safe and effective usage.

It is true that people don’t grow after a certain age. So it is very important to give your children the nutrients they need to increase their height when they are young. Keep reading to learn how age impacts height.

The Role Of Age In Height Growth

Age is an important factor in determining the growth of children. Growth occurs gradually during the childhood period. During puberty, aka the ‘growth spurt period’, both boys and girls grow quickly. Therefore, parents must ensure that they include foods rich in minerals and vitamins during this time in their children’s diet. Once the puberty period ends, the bones stop growing, setting one’s height in stone. So, ensuring proper nutrition, good sleep, and adequate physical activities are crucial during the puberty phase for the complete development of children.

Infographic: 4 Vitamins That Children Need For Increasing Height

Your child may be approaching puberty but has not yet grown in height accordingly. Do not be concerned; we have some easy fixes for you. Vitamins are essential for a healthy body, but some vitamins also support height growth. Here’s a detailed list of them. Take a look!

Illustration: StyleCraze Design Team

Frequently Asked Questions

How does Dia Mirza maintain her looks?

Dia Mirza maintains her looks by focusing on fitness, following a strict skincare regimen and wearing her confidence. She follows a vegan diet, consumes foods that are high in nutrition, and uses natural scrubs to exfoliate her skin.

Should children and adolescents take vitamin supplements to support growth and development?

Children and adolescents should not take vitamin supplements to support growth and development without consulting a doctor. They can rely on natural sources for optimal nutrition like drinking milk.

How much vitamin D is needed for healthy bone growth?

Researchers recommend that children, adolescents, and adults need to consume 1000 IU of vitamin D every day for healthy bone growth.

What dietary sources are best for height growth in children?

A balanced diet will help promote optimal height growth in children. Foods rich in vitamins A, D, and C and minerals such as calcium, zinc, and magnesium are essential for muscle and bone growth. Healthy fats such as avocados and olive oil, and protein sources such as chicken and beans are also crucial for overall height growth in children.

Illustration: Best Height Increasing Vitamins And Minerals For Children

Image: Dall·E/StyleCraze Design Team

Gain insight on whether growth hormone supplements can help increase height. Learn the facts and get the answers you need from the video below!

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