How To Grow Taller At 17?

In the journey of adolescence, every inch of height can feel like a milestone. At 17, the desire to grow taller isn’t just a wish; it’s a fervent quest for self-confidence and assurance. While genetics often dictates our stature, there’s a glimmer of hope for those yearning for a little extra height. Beyond the confines of mere genetics lie possibilities, avenues to explore, and strategies to consider. So, for the eager souls wondering how to stretch a little closer to the sky at 17, let’s embark on this journey of exploration and potential growth.

First of all, improving your stature at the age of 17 is possible. Many believe that your stature largely depends on genetics. Nonetheless, there are some things you can do to potentially increase your height. So, how to grow taller at 17?

Grow taller at 17

Girls usually reach their final stature three to four years before boys, making a growth spurt at 17 more likely for boys. While these strategies may help increase the appearance, it’s important to keep in mind that most people’s height will not increase after the age of 18 to 20. It is largely determined by genetics, so there is no guarantee that these methods will work for everyone. As each of us is born differently, some will continue to develop even when they enter their 20s, while others stop around 16. To specifically understand your case, it is best to visit a professional for consultation and an x-ray of your epiphyseal plates. As long as they remain open, your growth period is still going on.

One way to potentially increase your height is by eating a balanced diet, getting enough sleep, staying active, and maintaining good posture. 

You should aim to eat a variety of foods that provide nutrients that support bone development. Drinking milk regularly is also an important method to help you reach the standard appearance in a short time as it is a source of calcium and protein.

Exercise can also be beneficial in potentially increasing height. It’s recommended to get out and work your muscles for at least 60 minutes each day to potentially help you improve your stature. Additionally, spending time in the sun for 15 minutes a day can ensure you get enough vitamin D, which is essential for bone health.

Once a person reaches adulthood and stops developing, these factors may not have a significant impact on height gain. It is also important to consult with a healthcare professional before making any significant changes to diet or exercise routines. Additionally, while some factors can help in promoting healthy development, some factors can stunt growth, such as certain diseases and health-related problems, genetics, and too much growth hormone.

Wholesome diet

A diet for optimal maturation should provide adequate nutrition to support healthy height gain in children and adolescents. According to the World Health Organization, a child’s first two years of life need to acquire adequate nutrition to promote healthy growth, enhance cognitive development, and lower their chance of developing non-communicable illnesses later in life. (1). A healthy, balanced diet for children and adults should include a variety of nutrients, such as vitamins, minerals, antioxidants, carbohydrates (including starches and fiber), protein, and healthy fats.

The Dietary Guidelines for Americans offer suggestions on what foods and beverages to consume in order to satisfy nutrient requirements, enhance health, and ward against disease. They recommend that for total calories per day, teens should try to consume roughly 45-65% carbohydrates, 25-35% fats, and 10-30% protein. Foods to eat include fruits, vegetables, whole grains, lean protein, and low-fat dairy products (2).

Protein is an important nutrient for muscle development, but more is not necessarily better. The optimal range for protein intake for muscle recovery and growth is roughly 0.73-1 gram per pound of body weight. Foods high in leucine, such as beans, cottage cheese, and eggs, are recommended for muscle building.


Active lifestyle

Maintaining an active lifestyle can play a role in promoting bone health and strength, which can support healthy maturation.

Swimming, brisk walking, dancing, climbing stairs, and weightlifting are all examples of weight-bearing and strength-building activities that can help to strengthen bones and muscles and promote healthy growth. Engaging in moderate-to-vigorous physical activity for at least 150 minutes per week can also have various health benefits, such as improving brain health, managing weight, reducing the risk of disease, and improving daily activities (3).

In addition to physical activity, eating a balanced diet and getting enough sleep each night can also support healthy development during puberty. Consuming foods that are good sources of calcium and vitamin D can help to strengthen bones, which can promote height gain.

It’s also important to avoid habits that can hinder growth, such as smoking (4). Overall, incorporating regular physical activity, a balanced diet, and healthy habits into your lifestyle can support optimal height gain during puberty.

Adequate sleep

Sleep plays an essential role in the optimal height gain of children and adolescents. During sleep, the body produces human growth hormone (HGH), which is crucial for development. Lack of sleep may interfere with the production of HGH and affect stature boost.

According to recent studies, sleeping for an adequate duration is associated with weight-height development in children and adolescents (5). A person needs to sleep for 7-9 hours each night in good posture to enhance the production of growth hormones in the body and expand the discs of the spinal cord, thereby increasing stature.

Deep sleep from 11 p.m. to 1 p.m. can produce a peak amount of growth hormone in the pituitary gland, resulting in better height gain. The best time to sleep to increase height is before 10 p.m. since the golden time frame for the GH hormone to secrete the most is from 11 p.m. to 1 a.m.

Not only is sleep important for a height boost during childhood and adolescence, but it is also essential for maintaining bone mass and growth hormone levels in adults. Sleeping positions such as lying on your back with your knees bent up towards your chest and looping both arms under you into a curved shape or lying on your stomach can help lengthen the torso and increase height.

In conclusion, sleeping for an adequate duration and in proper posture is essential for optimal height gain, particularly during childhood and adolescence. Lack of sleep can interfere with the production of growth hormones and affect height increase.


Enhancing one’s height at 17 involves a multifaceted approach. Optimal nutrition, sufficient sleep, regular physical activity, proper posture, adequate intake of dairy, exercise, and exposure to sunlight are all crucial. While genetics play a significant role in determining height, maximizing one’s growth potential through these practices is worthwhile.

According to Mama Duck Quacks

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