When I was 13, I remember standing in front of the mirror wondering if I’d ever catch up to the tall kids in class. (Spoiler: I eventually did—but not because of magic pills or stretching hacks off the internet.) At 13, your body’s doing some serious behind-the-scenes work—bone plates shifting, the pituitary gland firing signals, your genetic growth potential quietly kicking in. It’s all part of teenage development. And yes, it’s messy, unpredictable, and totally normal.
You might be checking growth charts or comparing height percentiles with your friends—and hey, I get it. But what I’ve learned is this: the real game-changers during puberty are your habits—nutrition, sleep, movement, posture. Genetics set the stage, sure, but you still have control over the script.
So if you’re wondering how to get taller at 13 or just looking for smart, natural height tips, let’s break it down together…
The Average Height of Girls and Boys at Age 13
Let’s be honest—comparing height at 13 is basically a national pastime in middle school. Everyone wants to know if they’re “tall enough,” “too short,” or “finally catching up.” And yeah, I’ve been there. Measuring myself against door frames, charting growth spurts on my closet wall (with a Sharpie my parents definitely didn’t approve of). So here’s what I’ve learned after digging through CDC data and working with families over the years.
For 13-year-old boys, the average height is around 64.1 inches (or 156 cm). But that number only tells part of the story—you’re still very much in your growth window.
Here’s how the average stacks up for boys:
- Age 11: 56.4 in (143.5 cm)
- Age 12: 58.7 in (149 cm)
- Age 13: 61.4 in (156 cm)
- Age 14: 64.6 in (164 cm)
- Age 15: 66.9 in (170 cm)
Now, 13-year-old girls tend to be a little ahead at this stage, averaging about 61.8 inches (or 157 cm). But—here’s the thing—girls usually hit their big growth spurt earlier, and boys often catch up (and pass them) later on.
Here’s the average height curve for girls:
- Age 11: 56.7 in (144 cm)
- Age 12: 59.4 in (151 cm)
- Age 13: 61.8 in (157 cm)
- Age 14: 63.2 in (160.5 cm)
- Age 15: 63.8 in (162 cm)
What I’ve found is that these numbers can help give you a baseline, but they’re not your destiny. Puberty’s timing is different for everyone. Some kids shoot up overnight. Others grow steadily over years. Either way, height is more of a journey than a race—so trust your body’s timing.
What Changes Do You Experience at 13?
You’re 13, and suddenly your clothes fit weird, your emotions are on a rollercoaster, and you can’t decide if you’re still a kid or something else entirely. Sound familiar? That’s puberty kicking in—loudly, awkwardly, and in its own unpredictable rhythm.
For boys, this is usually the moment when your body starts stretching out like it’s chasing the clouds. You might notice your arms and legs growing faster than the rest of you (which, by the way, explains why you feel clumsy sometimes). Your voice? It may crack like an old radio before it deepens into something that actually surprises you in the mirror. And muscles—those will start to show up, slowly but surely, even if you’re not hitting the gym yet. Testosterone is doing its job behind the scenes.
For girls, it’s a slightly earlier, but equally complex process. Around 12 or 13, breast development usually begins, and your first period might not be far off. It’s a major milestone, but also one that comes with a learning curve—emotionally and physically. Hormones like estrogen are calling the shots now, reshaping your body and even affecting how you feel day to day.
Now, here’s what I’ve learned from years of working with teens and tracking growth patterns: no two 13-year-olds go through this the same way. Some grow taller fast, others take their time. Some get acne, others don’t. And that’s okay. You’re not behind, you’re just on your timeline.
What matters most right now? Understanding what’s happening, and learning how to work with your body—not against it.
How to grow taller at 13?
Practice Good Posture
Alright—confession time. When I was 13, I thought I was standing up straight… but photos told a very different story. Shoulders slumped, neck forward like I was chasing the screen in front of me, and this weird half-hunch that made me look shorter than I actually was. Sound familiar? You’re not alone.
Posture isn’t just about “looking confident”—it’s one of the most overlooked height hacks out there. You can literally gain an inch (visually, at least) just by realigning how you hold yourself. What I’ve found is that it starts with awareness. You catch yourself slouching, fix it, then slouch again five minutes later. Totally normal.
Now, when you’re standing, here’s what works: roll your shoulders back (not up), keep your feet about shoulder-width apart, and pull your belly in just enough that your core feels engaged—but don’t suck it in like you’re bracing for a punch. Keep your head level too—like someone’s gently pulling a string from the top of it.
And when you’re sitting? Plant both feet on the floor. No leg-crossing marathons. A small cushion behind your lower back helps more than you’d think.
It takes practice, yeah, but once it clicks—you’ll feel the difference. Taller. Stronger. More in control of your space.
Change Your Diet
If there’s one thing I wish someone had told me at 13, it’s this: your diet isn’t just about energy—it’s literally shaping your bones, muscles, and height. You see, the food you eat right now? It’s raw material for your growth. And if you’re skipping meals or living on chips and soda (been there…), you’re missing a big opportunity.
In my experience, protein is the MVP. Not just for gym buffs—it’s essential for building lean muscle, supporting bone development, and helping your body actually use the calories you eat for growth. I usually recommend aiming for some form of protein with every meal. Doesn’t need to be fancy—yogurt at breakfast, maybe some tuna or eggs at lunch, grilled chicken or beans at dinner, and a slice of cheese or a handful of almonds in between. Boom—you’re covered.
And don’t forget dairy. I know not everyone’s a fan of milk, but calcium and vitamin D are huge for strengthening bones, especially while your growth plates (a.k.a. epiphyseal plates) are still open.
What I’ve found is that when you fuel your body right, you feel stronger, stand taller, and grow better. It’s not about eating perfectly—just consistently.
Get Good Sleep
Let me be straight with you—if you’re skimping on sleep, you’re holding back your height. I don’t mean that in a dramatic, scare-you-into-bed kind of way. I mean it literally. Growth hormone (yep, the same one that helps you get taller) is released mostly when you’re deep asleep—especially during those early hours of the night. I learned this the hard way in my teens, pulling late-night gaming marathons and wondering why my growth chart barely budged.
Now, for someone your age—13, give or take—you really need around 8 to 9 hours a night. Not just once in a while. Consistently. Your bones, muscles, and brain need that downtime to rebuild, realign, and, well…grow. That’s where the magic happens, quietly and invisibly, while you sleep.
Struggle to fall asleep? You’re not alone. I’ve had clients swear by diffusing lavender oil or sipping a little chamomile tea. Others find magnesium or melatonin supplements helpful (with a green light from a parent or doctor, of course). But honestly? The most underrated fix is routine. Going to bed at the same time, even on weekends—that’s what keeps your body in sync.
So yeah, eat your protein, stretch, stay active—but don’t forget to sleep like it matters. Because it truly does.
See more tips to grow taller at NuBest.com
Boost Your Growth Potential with Supplements
Here’s something I’ve learned after years of working with teens trying to hit that next growth spurt: sometimes, even with a good diet, your body still needs a little extra support. And that’s where supplements can honestly make a difference—if you’re smart about it.
Now, I’m not talking about miracle pills or shady “get taller fast” gimmicks. I mean targeted vitamins and minerals—stuff that fills in the nutritional gaps most teens don’t even realize they have (especially if you skip breakfast or live on pizza rolls, which… yeah, I’ve been there too).
These are a few I’ve seen actually help clients, especially when paired with the basics: protein, sleep, posture, and movement.
- NuBest Tall – I’ve recommended this to a few families when height goals were a concern. It’s loaded with calcium, collagen, and herbs that support bone health. Some kids felt more energized too—maybe a coincidence, maybe not.
- Doctor Taller – This one’s more of an all-in-one. Great if you don’t want to juggle separate pills. It includes key nutrients like vitamin D, zinc, and B-complex, which I think are underrated for energy and metabolism.
- Height Growth Maximizer – Honestly? The name’s a bit much, but I’ve seen it work well when paired with strength training and clean eating. Think of it as a support crew for your growth plates.
What I’ve found is this: supplements won’t make you grow on their own, but they can help your body perform at its best. Just make sure you talk to a doctor before diving in—especially if you’re already taking other meds or have dietary restrictions.
In summary,
The growth of children occurs at varying rates, and reaching the age of 13 marks only the initial stage of their developmental journey. Consequently, parents need not be overly anxious. There remains ample opportunity for further height gain. Rather than fixating on their present stature, parents should promote a wholesome lifestyle for their children. Should any lingering concerns persist, seeking advice from a medical professional might be prudent.
