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Is it possible to increase height after 21?

Many people who are above the age of 21 are sometimes not happy with their height. It has now become a common practice for both men and women.

As it is said , height increases till the age of 18 years in case of females and till the age of 24 years in males . It becomes more difficult for both men and women to increase their height after these specific ages. The hormone production slows down after this age group. If you have any question that how to increase your height after 21 years of age, then there are many established ways to do so and it is very much possible now.

1. Exercise and Stretch Regularly

If you are wondering how to increase height after 21 years of age, then exercise is the best option. Exercise is incredibly essential to achieving a healthy level of height because it stimulates your growth by exercising and stretching the body.

Intense physical workout will also help you to gain an inch in your height and improve your overall body posture . Sports activities such as swimming, and bicycling, among other exercises, can help you increase your height, especially for those who are above 21 years of age.

2. Proper and balanced diet

Having a proper and balanced diet is important when it comes to the overall development and health of your body. The essential vitamins, minerals and other nutrients must be completely absorbed by your body in order to be fully incorporated into your system for necessary growth and height growth. For optimal overall development, a balanced diet that is rich in calcium, vit D, iodine, phosphorus and magnesium is a must.

After the age of 21, if you do not consume a diet containing these important elements, then it becomes impossible for you to increase your diet. You should include some food items like chicken, egg yolk, peas, beans, potatoes, liver, fish and seasonal fruits in your daily diet if you want to increase your height after 21 years of age.

3. Proper Sleep

This important question of how to increase height after 21 years cannot be answered completely without being assertive. proper sleep . Adequate amount of sleep is very important when it comes to the development of your body. Growth hormone makes your bones longer and thicker during deep sleep . Getting the required amount of sleep is quite essential when it comes to answering height growth.

Proper sleeping position is equally essential for overall development. To increase your height after the age of 21 for both women and men, one must have sound sleep on a daily basis in combination with a healthy diet and daily exercise.

4. Regular Yoga

Yoga along with your daily exercise can help you to increase your height. It has many additional benefits of keeping your body healthy to the optimum level. Yoga also helps you maintain proper posture , which makes you look taller than before and helps in achieving the required growth of your body. Along with promoting the production of growth hormone, many yoga asanas can help you soften your body.

5. Meditation

You will be surprised to know that pituitary gland meditation can help you increase a few inches even after the age of 21. Pituitary gland meditation is very effective in helping you achieve greater height.

The pituitary gland present in your brain is stimulated by the medial approach, causing it to release more human growth hormone, which affects your height growth. Meditating for 15-20 minutes daily on the pituitary gland can increase your height.

6. Sun exposure

You may ask how exactly exposure to sunlight can help you increase your height after the age of 21. Sunlight is the best and most natural source of getting Vitamin D. Bone development becomes the most important factor in determining the level of vitamin D your height. Your body can obtain the required amount of Vit D through daily exposure to sunlight.

How to increase height after 21 naturally?

It is found really difficult for a person to increase height after the age of 21, mainly due to the fact that your bones stop growing at this age. Certain types of surgery and the growth hormones that are responsible for height growth in adults are potentially harmful to your body. However, with a change in your diet and some specific exercises and yoga poses, it is quite possible to add a few inches to your height.

  • Eating a proper diet and getting the necessary nutrients

A balanced diet and nutrition play an important role in improving your height status. Your body should be able to fully absorb all the essential vitamins, minerals and other nutrients in order to achieve proper growth and height. There should be a balanced diet , rich in calcium, magnesium, vit D, iodine, phosphorus and iodine, it is very important for you to have proper development. The intake of trans fat and saturated fat should be limited to a certain level as they are difficult to digest and may possibly interfere with the absorption of these nutrients. To have a diet rich in protein , calcium, carbs and amino acids, make sure you include all of these in your daily routine through the following foods

  • fresh carrots
  • Egg yolk
  • fish like salmon, tuna, and mackerel
  • Liver
  • fresh green leafy vegetables
  • potato
  • the beans
  • chicken
  • peas
  • nuts like almonds and peanuts
  • fresh fruits like bananas, apples, and oranges
  • organic milk and dairy products

The importance of adequate intake of calcium in the overall development of the human body is extremely important which cannot be neglected as it is vital for proper development and maintenance of bones and cartilage. Thus, it is always recommended by health experts to consume milk and dairy products to meet your daily calcium requirements.

  • regular exercise and yoga postures

Regular exercise and doing a little yoga daily is extremely important for achieving good height as well as overall health as they lead to proper stimulation of your growth hormone. These exercises and yoga poses given below will help you improve your posture and help you add a few more inches on the scale.

  • forward bend
  • Superwoman
  • spot high jump
  • skipping rope
  • Bhujangasana (cobra pose)
  • Burpees
  • hanging bar
  • Tadasana (Mountain Pose)
  • Trikonasana (Triangle Pose)
  • Adho-Mukha Svanasana (Downward Dog Pose)

Performing these exercises and yogasanas daily can encourage an increase in the growth hormone levels which is essential to add more inches to the scale as they are responsible for increasing your height and better muscle and bone development.

maximum age to increase height

The final height we attain is multifactorial in nature and includes the role of genetics and nutrition in influencing the level of height you will attain. Moreover, it has been clinically established that even after the mentioned age limit one adds few more inches to their height by following proper diet, proper sleep and regular exercise routine. Things are found positively when people wholeheartedly follow such a program and commit to increase their height.

Nevertheless, there are age limits beyond which it becomes very difficult for people to attain great heights. Males attain maximum height between the ages of 12-16 years and continue to grow till they reach the age of 21 years . Growth usually stops by the age of 18 in the majority. It is possible for us to check through X-ray whether the growth has stopped or not, but this is shown only in the treatment of certain disorders and not routinely.

Do medicines work to increase height?

The basic idea behind taking height increasing pills is to increase your hormonal activity, by stimulating their production levels through intake of certain supplements. You should take such pills or supplements only under the advice of some health experts otherwise they will cause you more harm than the benefits they are supposed to provide in high doses or even low doses may have adverse effects on your body may or may not have any effect. Allergies and other physical side effects should also be considered when considering taking such prescriptions.

Height increasing pills provide essential nutrients such as vitamins, calcium and protein, which are vital for increasing your height levels and increasing the required natural growth rate. However, all the claims made by such pills are not true, and hence it is advised to take a doctor’s advice while selecting these pills. Different pills can cause you severe allergic reactions and some other side effects so be careful to look at their composition.


It is a general idea that it is impossible to increase your height once you cross the age limit of 21 years, but you can still stand a chance to increase your height by a few inches by following some of the medically proven steps mentioned above. Many different types of medicines and supplements promise to increase your height instantly, but it does not work as per the claim. Once the growth plates have fused, no amount of medicine or supplements can help you after a certain level of height growth.

It is necessary to take a healthy nutritious diet. In some cases, it has also been found that the height of a person is limited by various genetic factors.

questions to ask

1. Do boys grow till the age of 25?

Growth charts show that most people grow only slightly after attaining the age of 18. In some rare cases where people may hit the pubertal stage in their late teens and continue to grow into their early 20’s like age 23-25.

2. How do I know my growth plates are closed?

On an X-ray, you can see that growth plates look like dark lines on the ends of your bones. At the end of the growth phase, when your cartilage has completely absorbed into the bone, you won’t see that dark line on an X-ray. At that point, it is said that the growth plates are closed.

3. At what age do the growth plates stop?

It is different for both men and women. As we know these plates usually close by the end of puberty. For girls, the growth plates usually stop when they are 13–15 years old and for boys, this occurs when they are 15 to 17 years old.


  1. biology of stature
  2. Vitamin D and skeletal growth and development

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