Is 14 late to grow taller, or is it just a start? This question has been on the minds of many adolescents and their parents. If you’re a teenager eagerly seeking ways to add some inches to your height, or a concerned parent looking for answers, you’re in the right place. In this blog post, we’ll delve into the science of growth during the teenage years and explore strategies to help you maximize your growth potential at the age of 14 and beyond. So, keep scrolling and let’s uncover the truth about how to get taller at 14

Can I still grow at 14?

Height in girls

The average height for 14-year-old girls typically measures around 63.2 inches (160.5 centimeters).

Girls typically commence their journey through puberty between the ages of 8 and 13, with their most significant growth spurt occurring within a span of one to two years, typically between the ages of 10 and 14. After getting their first period, many girls can expect to gain an additional 1 to 2 inches in height. In general, the majority of girls reach their adult height by the age of 14 or 15

Height in boys

For 14-year-old boys, the average height typically falls around 64.6 inches (164 centimeters).

Boys often embark on their puberty journey about 2 years later than girls, usually around the ages of 12 to 13. Consequently, their most substantial growth spurt is often experienced between the ages of 14 and 16. Statistically, they may grow up to 2 inches per year during this period. It’s important to note that this age range serves as a general guideline, as some boys may continue to experience growth beyond this timeframe. At the peak of their growth during puberty, most boys reach approximately 92% of their eventual adult height.

7 effective ways to help grow healthily

Adolescents in this phase of their development are undergoing significant growth, albeit at varying rates. Consequently, it becomes crucial to emphasize the importance of fostering good nutritional habits and adopting a healthy lifestyle to facilitate their optimal growth potential.

Prioritize a Nutrient-Rich Diet

During the transformative pubescent growth spurt, ensuring adequate nutrition is imperative for maximizing growth potential. The question then arises: What should be incorporated into their dietary regimen?

• Protein, the fundamental building block for all bodily tissues, including muscles, bones, and organs, is essential for growth and development. Regularly include protein-rich foods such as milk, dairy products, eggs, fish, nuts, nut butter, quinoa, as well as meats like beef and poultry in their diet.
• Calcium and vitamin D hold paramount importance in promoting bone growth and maintaining overall bone health. Vitamin D plays an additional role in regulating calcium and phosphorus metabolism, contributing to longer and stronger bones. Ensure consumption of milk, fortified dairy products, mushrooms, fish, leafy green vegetables, and expose oneself to sunlight for sufficient vitamin D intake.
• Healthy fats, such as olives, olive oil, seeds, nuts, avocados, and fatty fish, provide concentrated calories that support overall bodily functioning and development. Iron assumes a vital role during the growth spurt, particularly for girls. Encourage the consumption of iron-rich foods such as dark green leafy vegetables, dark meat poultry, beef, raisins, and beans.

Incorporate Dairy Products

Dairy products are rich in essential nutrients, including protein, calcium, and vitamins that nourish the body. While milk stands as the primary choice owing to its high calcium, vitamin D, zinc, and potassium content, yogurt and cheese also serve as excellent dairy sources that promote bone strength and elongation.

At this stage of development, ensure a daily intake of 3 cups of skim or low-fat milk. Additionally, consider consuming 1 cup of yogurt, 1 ounce of hard cheese, and ½ cup of cottage cheese.

Refrain from Consuming Junk Foods

The consumption of junk foods poses not only a threat to heart health and the risk of obesity but also endangers the growing bones of adolescents. Highly processed foods like fast food, sugary beverages, potato chips, and bakery products have the potential to impede skeletal growth and weaken children’s bones, even in small quantities [1]. Furthermore, excessive consumption of junk food can displace other nutritious foods essential for growth.

Ensure Adequate Sleep

Teenagers between the ages of 13 and 18 require between 8 to 10 hours of sleep, ideally going to bed by 11 p.m.

During sleep, the body experiences peak circulation of human growth hormones, facilitating growth. Delayed sleep can result in a delay in the release of these hormones, potentially compromising overall growth. Adolescents often experience shifts in their sleep-wake cycle due to various factors, necessitating strategies to enhance sleep quality.

Here are some valuable tips for achieving better sleep:

1. Maintain a quiet, dark, and cool bedroom environment.
2. Avoid screen usage approximately one hour before bedtime.
3. Engage in relaxing activities such as taking a warm bath or shower, listening to soothing music, reading a book, or meditating before bedtime.
4. Refrain from consuming caffeine-containing beverages like coffee, tea, or energy drinks in the late afternoon and evening.
5. Avoid strenuous exercise too close to bedtime.
6. Consider taking short naps during the day if feeling excessively fatigued.

Exercise regularly

Getting regular exercise is a good way to improve muscle growth and promote growth spurts in teens.

Stretching exercises, such as hanging from a bar, calf stretch, cobra stretch, or pelvic stretch, are ideal for extending the spine and promoting good posture, making you look taller. Or try resistance training exercises, like squats, push-ups, or plank, to strengthen your bones and build muscle mass. But remember to be patient and consistent if you are going to exercise to improve your height because it might take a couple of months before you discover a height gain.

Maintain good posture

Our back is naturally curved, and regular slouching or slumping might make these curves adjust to your familiar posture. Over time, this could strain your back and neck, leading to pain surrounding these areas. Moreover, poor posture may change your physical height. Do you know that a straight back gives you a taller look up to 2 inches?

How to practice good posture?

• You need to stand straight and keep your hands as close to your body. Do not put them in your pocket, or it might lead to slouching of your shoulders. And avoid crossing your legs.
• When you walk, please keep your back straight, shoulders down, and head up.
• And when you sit, you should also keep your back straight and avoid slouching over time. Do not cross your legs, and always support your back by using a small pillow.

Use height-increasing supplements

These dietary supplements basically help you get the necessary nutrients so that you can make the most of whatever chances to increase your height. Look for products including vitamin D and calcium to support bone health. Also, some might deliver other vitamins, minerals, proteins, etc. to strengthen overall growth and development.

But remember that not all supplements might help you get taller. If your growth plates become fused, there is nothing that can boost your height. Or if you are suffering from a condition that affects your growth hormone production, you need a special treat. So, the best way is to consult your doctor’s advice before taking any supplement.

In conclusion

We hope this blog post gives you all the key information on how to get taller at 14. While most boys and girls will experience their growth spurt by this age, some teens, especially boys, may grow taller after 14. Now, it is time to stick to the helpful tips mentioned above to give the proper foundation for height gain and physical development.