Have you ever felt embarrassed or inferior to be the shortest person in your family or friend’s circle? Although it is easy to ignore nicknames when you are younger, once over the age of 21, rather than ignoring the names, we tend to ignore people. However, suppose you are curious about how to increase height after 21. In that case, this article offers you the possibilities and what can you expect at this age.

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Is It Possible to Increase Height After 21?

Let us first understand the height growth process in humans to know the answer to this question. The lengthening of bones in the body determines the height of an individual. Somatotropin (hGH) and insulin-like growth factor 1 (IGF – 1) are the two primary hormones that determine this length. Although these hormones are secreted in excess during adolescence, they subside after that gradually. This is when there is a halt in the height growth process.

The growth plates that are specialized cartilages at the ends of long bones are still active and allow the lengthening process during adolescence. But the growth rate is the slowest or almost zero between 18-20 years because the growth plates get hardened.

There is challenging to increase at the age of 21 because the growth of bones comes to a halt. Growth hormones and surgeries are available that might promise height growth in adults. However, these procedures might be dangerous to the body. But it is possible to add a few inches or appear taller with some tricks and tips.

What are the Factors That Influence a Person to Grow Taller?

Here are some of the prominent factors that influence a person to grow taller efficiently:

1. Genetics:

Genetics or the height of your parents usually determines a person’s height. If parents are tall, it is more likely that the children will be tall as well, according to a study conducted on fraternal twins. This is because the DNA sequence you inherit determines 80% of your height. According to Genetica Home Research, these genes play an essential role in your growth at the age of 21 (1). FGFR3, GH1, FBN1, GPC3, AND EVC are a few examples of the genes whose mutation might hinder your growth.

Read: How to Improve Height After 22

2. Gender:

Compared to females, males tend to be taller. Again, this is because the significant spurt for adolescent males is typically at the onset of puberty, which is about two years after their female counterparts. But unlike females, males may continue to grow for longer. Again, this is because the experience growth of females happens before the start of their menstrual cycle, which occurs around 12.5 years and subsides after that.

3. Environmental Factors:

Although genes play an essential role in an individual’s height, environmental factors also determine how tall you will become. Other factors influencing people’s height are socioeconomic status, stress and urbanization. Although genes play an essential role, environmental factors, social background, geographical location, disease exposure, economic status and pollution are also some major players (2)(3).

4. Food Habits:

Nutrition and proper diet also play a vital role in height improvement efficiently. For your body to incorporate into your system, it should be able to absorb vitamins, minerals and nutrients to get proper height gain and growth. Therefore, it is imperative to have a balanced diet for good growth, containing calcium, vitamin D, phosphorus, iodine and magnesium (4). In addition, avoid the consumption of saturated fats and trans fats because they might interfere with nutrient absorption and are challenging to digest.

Best Way to Increase Height After 21:

Here are some of the best ways you can increase your height after 21 naturally:

1. Balanced Food Routine:

A balanced diet is essential if you want to increase height after age 21. For appropriate development and height rise, vitamins, minerals and nutrients must be absorbed by your body for them to be incorporated into your system. Therefore, a well-balanced diet rich in calcium, vitamin D, phosphorous, iodine and magnesium is essential for optimum growth.

If you don’t have a diet with all these essential nutrients, it is not possible to increase your height after 21. Also, ensure you consume trans fats and saturated fats in moderation because they interfere with nutrient absorption and are challenging to digest. Some other essential nutrients for growth and development are protein, carbs, amino acids and calcium. Include the following foods that make you taller in your diet for healthy growth and development:

  • Egg yolk.
  • Carrots.
  • Beef.
  • Liver.
  • Tuna, mackerel and salmon.
  • Green leafy vegetables.
  • Nuts like peanuts and almonds.
  • Potatoes.
  • Peas.
  • Beans.
  • Apples and bananas.
  • Dairy products and milk.

2. Sleep Well:

The answer about how to increase height after 21 is incomplete without talking about sleep. When it comes to the body’s growth, adequate sleep is critical because, during sleep, the growth hormones thicken and lengthen your bones. To get deep relaxing sleep, use a comfortable and firm mattress. Also, take a warm bath and wear clean and soft clothes before bed.

3. Stretches and Exercises:

Stretches and exercises will make you taller after 21 because it helps improve your body’s overall posture helping you gain an inch in height. In addition, exercising stimulates the growth hormone secretion in your body with exercising (5). Sports activities like cycling and swimming can also help increase height, apart from exercise.

4. Maintain Good Posture:

There is a chance for you to look smaller or shorter than you are when you have poor posture. And over time, a bad posture can affect your actual height with slumping or slouching. The key is to be mindful of how you stand, sit and sleep. Then, you can tell your doctor how to correct your posture by different means. To correct your posture over time, you can also practice exercises. Talk to your doctor if unsure where to begin and help fix an exercise routine that is right for you.

5. Meditation:

The pituitary gland meditation can help you gain height even after age 21, which is surprising. With pituitary gland meditation, you can accumulate up to 2 to 4 inches in height. This is because the meditation approach helps stimulate the pituitary gland, which alerts it to release human growth hormone impacting height growth.

6. Maintain Body Weight:

It becomes difficult for overweight boys and girls to reach a good height during the growth ages. Therefore if you don’t want to deter height growth, it is necessary to maintain an ideal weight and prevent obesity. There is pressure on the spine, which causes compression when you are obese. All you have to do is eat healthily and maintain a proper sleeping routine to help you maintain a healthy weight.

Read: Can You Increase Your Height After 25

7. Swimming:

Although swimming might not make you taller, it makes the swimmer appear taller by removing the force of gravity from the spine, allowing it to decompress. There is no solid evidence that regular swimming would help you gain height, despite the fact swimming tends to lengthen the body.

8. Sunlight Exposure:

If you are wondering how can you increase height after 21 with sun exposure, it is because you can get ample Vitamin D with exposure to sunlight. This is because Vitamin D greatly influences the development of bones, thereby in height determination. So, by exposing yourself to sunshine, your body can obtain the appropriate amount of D vitamin. In addition, you can get 5 to 10 minutes of sunlight exposure early in the morning or late in the afternoon when there is the lowest amount of UV radiation, which can help you increase height.

9. Height Growth Supplements:

Height growth supplements can help you to grow height after 21. However, these supplements are recommended for height growth only in a few cases. Adults can take Vitamin D and calcium supplements to increase their height growth after crossing the age of 21.

Although it is impossible to increase height after 21, you can include the tips and suggestions mentioned in this article to help you appear taller even after you have stopped growing. You can also add a proper exercise routine along with good posture that will help you in the process of appearing taller. Finally, don’t forget to let us know if you found the article helpful!

Disclaimer: The information provided in this article is based purely on research and is not a replacement for professional advice. You can always consult your doctor or health care professional before adding anything to your diet. Furthermore, the website is not responsible for the authenticity and accuracy of the information.


Q1. What are the yoga poses that will help you increase height after 21?

Ans: You can correct your posture by performing yoga poses such as:

  • Mountain pose.
  • Cobra pose.
  • Downward dog pose.
  • Shoulder stand.
  • Triangle pose.

Q2. What are the practical ways that help you appear taller?

Ans: Here are some of the practical things you do that can help you appear taller:

  • Wear comfortable heels without hurting your ankles or hips.
  • A toned body adds height to your silhouette while making your body look slender.
  • Wear a dress that doesn’t make you look short.
  • Wear a high bun or a high ponytail to add to your height.
  • You can add height by wearing vertical stripes.
  • Wear colour-blocked dresses and leggings to make your body appear slimmer and taller.

Q3. What types of physical activities can help with increasing height?

Ans: The following are some of the exercises you can practice that can help you increase height after 21:

  • Forward bends.
  • Spot high jumps.
  • Rope jumping.
  • Burpees.
  • Bar hanging.

Q4. What are the factors that determine a person’s height?

Ans: Human height is determined based on numerous factors. The important one is the nutrition intake. During the growing years, the person who has better protein and vitamin intake is likely to grow taller than those who don’t. Other than this, genetics also play a key role in height. Also, lifestyle, hormonal changes, health conditions and even certain medications may effect a person’s height!

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Q5. What is the average height of a 21 year old?

Ans: As per a study, the average height of individuals varies from country to country. Racial characteristics play a key role in determining the height of an individual. In India, the average male is said to measure anywhere between 5 feet 7 inches to 5 feet 9 inches. People in Japan might find this measurement to be quite tall, and those in African nations might find it shorter than their average male!

Q6. Are height enhancing surgeries safe?

Ans: No! Any surgical intervention that is not backed with ample research and study is not safe. These surgeries come with a lot of risks that are never revealed by the physician. They involve cutting of bones and inserting rods to allow them to grow. Many people have tried them and experienced irreversible damage to their system.

Q7. Are home remedies effective in height increase after 21?

Ans: There are many home remedies which claim to increase height. You must remember that there is no magic wand to growing tall. You have to have it naturally or try it using natural methods. Some of the said home remedies may work partially by stimulating the growth hormones or supplying the body with additional nutritional levels, but are not instant methods!

Q8. Can Ashwagandha and Shatavari increase height after 21?

Ans: Ashwagandha and Shatavari are ayurvedic herbs which are widely used in many formulae. It is a myth that these herbs increase height directly. They only work by improving the stamina of the body and give you the energy to work out. These herbs also induce good sleep, which is important for your height increase.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.