HomeblogsHealth-and-wellnessHow To Increase Height After The Age Of 21

How To Increase Height After The Age Of 21

Many people who are above 21 are sometimes unhappy with their height. It’s a common thing between both men and women.

Height increases till the age of 18 for women and 24 for men. It is difficult for both women and men to increase their height after these ages as the production of hormones is slowed down. Growth in human bodies is controlled by growth hormone, sex hormone, and thyroid hormones. The body’s bone length increases because of growth plates that are found at the end of bones. If you are asking yourself how to increase height after 21, there are many ways to do so. It is very much possible. Here, you can find some tips people use to increase the height.

How to Increase Height After 21

Although many people believe that it is impossible to increase their height after 21, it may not be true for everyone. There are multiples things that can be done to increase your height after the age of 21, some of them are listed below:–

1. Proper Exercise and Stretching –

If you are wondering how to grow height after 21, exercise is one of your best bets. Exercise is incredibly important for gaining healthy height since it stimulates development by stretching and exercising the body. Intensive workouts will also help you gain an inch in height and improve your body’s overall posture.

Proper Exercise and Stretching

Sporting activities such as cycling, playing basketball, and swimming, in addition to exercise, can aid in height gain for people who are above the age of 21. There are many different types of workouts and activities which can be done for stretching your body so that you are able to gain height. Exercises such as forward bend, high jumps, rope jumping, and bar hanging can help you increase your growth in terms of height even after the age of 21. 

You may have tried hanging from a bar for a while every day to increase height on people’s recommendation or you may have dismissed it, but there might be some merit to this claim. Some people believe if you perform activities that make you stretch yourself and reach for things, such as hanging from a bar or reaching for the goalpost while playing basketball, signals your mind to start releasing growth hormones. This practice works for the growing children; however, adults can also benefit from this as it may help with their posture, which ultimately makes a person look their actual height.

2. Proper Diet –

When it comes to the growth and health of the body, having a properly balanced diet is critical. While many people are aware of and pay attention to their macronutrients, such as carbohydrates, proteins, and fat, they may not pay much attention to the micronutrients, which are essential for maintaining a healthy body and growth. Vitamins, minerals, and nutrients must be absorbed by your body in order for them to be incorporated into your system for appropriate development and height rise. For optimum growth, a well-balanced diet rich in calcium, vitamin D, phosphorus, iodine, and magnesium is essential.

Proper Diet

It is not possible to increase your height after the age of 21 if you do not have a diet with these important elements. Trans fats and saturated fats should be consumed in moderation since they are difficult to digest and interfere with nutritional absorption. Protein, carbs, amino acids, and calcium are all essential for proper growth and development.

You should consider foods such as egg yolk, chicken, beans, peas, potatoes, liver, fish, beef, and fruits in your everyday meals if you wish to increase your height after 21. 

3. Sleep –

The answer to the question of how to increase height after 21 cannot be answered without mentioning sleep. Adequate sleep is critical when it comes to the body’s optimal functioning and growth. The growth hormone thickens and lengthens your bones during deep sleep. Getting enough sleep is essential when it comes to height growth.


A good sleeping position is also necessary for proper development.

Did you know there are two different types of sleep—non-rapid eye-movement (NREM) sleep and rapid eye movement (REM) sleep. REM sleep is also known as deep sleep, during which growth hormones are released and the production of proteins needed for cell growth and damage repair is increased. Deep sleep should be obtained on a daily basis, in conjunction with a healthy diet and regular exercise to increase height after the age of 21 for both males and females. Young children require about 9–12 hours of sleep every day while adults require 7–10 hours.
To get a comfortable deep sleep, it is critical to use a comfortable mattress; some people prefer soft and bouncy mattress while others prefer firm ones. It is recommended that you take you wear clean and soft clothes for bed and take a warm bath about 30–60 minutes before you head to your bed. All this can help you relax and set the right mood for sleeping. Additionally, having a set night routine can help in improving the quality of your sleep as well.

4. Yoga –

Practising yoga regularly can improve your body’s mobility and overall functioning. It also impacts your growth and can help you increase height after 21 years of age by providing you posture-related benefits. Yoga postures alongside daily exercise can help you to increase your height. It has the added benefit of keeping your body healthy. Yoga also aids in the maintenance of proper posture, which makes you appear taller and aids in the general growth of your body. The various yoga poses soften your body while also promoting growth hormones.


Yoga stretches your spine, resulting in an increase in height and a more stable posture. You don’t have to do yoga every day, but make sure you receive some gentle exercise in the form of various yoga postures on a regular basis, according to your own capabilities. Some of the best yoga posters for those who are wondering how to grow height after 21 are Tadasana, Triangle Pose, Shoulder Stand, and Cobra Pose. 

5. Meditation –

You might be surprised to know, but pituitary gland meditation can help you gain height even after the age of 21. Pituitary gland meditation can help you gain up to 2-4 inches in height.


The pituitary gland in your brain is stimulated by this meditation approach, alerting it to release human growth hormone, which impacts height growth. Just 10 minutes of daily pituitary gland meditation should result in a significant increase in height. 

6. Sun Light Exposure –

You might ask yourself, how exactly can sunlight exposure help you grow height after 21? Sunlight is the best source of vitamin D.  Due to its influence on bone development. Vitamin D is the most important factor in determining your height. Your body may obtain the appropriate amount of Vitamin D by being exposed to sunshine.

Sun Light Exposure

Sunbathing may be highly helpful, especially early in the morning or late in the afternoon, when UV radiation is at its lowest. Daily 5-10 minutes of sunlight exposure can add a lot to your height growth. 

7. Supplements –

Supplements can help you grow height even after the age of 21, but there are only a few cases where taking supplements for height growth is recommended. It is important to consult your family doctor or a general physician before taking any supplements to avoid toxicities and/or other complications and to find out whether you should take any supplements or not. Adults can take vitamin D and calcium supplements to increase the chances of their height growth after they have crossed the age of 21.


Tips to appear taller instantly

It may take a while to see any significant height gain by trying the tips mentioned above, and even after following them for a while, these tips may not work out for everyone. However, you can instantly gain a few inches in the eyes of everyone:
  1. Consider wearing high-heeled shoes or use inserts
This trick can instantly lift you up, quite literally, and make you appear taller. Some people are not comfortable with fashionable high-heeled shows, but with the changing trends they can try more comfortable platform heels. You can also try brands that are dedicated shoemakers for optimal comfort and utility; although branded shoes may have high costs, the comfort makes them worth the price.
Some people also use shoe inserts on special occasions when they need a boost of confidence and don’t want to wear heels or purchase more footwear.
  1. Maintain a good posture
It may seem trivial, but when you actually try maintaining a good posture throughout the day, you will see the difference. Many of us go through our day with a hunched back, curled shoulders, or bent necks. Standing tall in a proper posture makes you look taller instantly besides having other health benefits.
  1. Wear clothes that give you a tall appearance
Wearing monochrome outfits, longitudinal stripes, and same pattern overalls give you the illusion of length. Have you ever noticed that a woman appears taller she is wearing a saree than when she is wearing a shirt and pants. This is because the saree drapes their entire body without breaking their appearance midway like shirts and pants do.
  1. Maintain a healthy weight
If you look at two people of the same height standing together with one having more weight than the other, you will notice than the leaner person appears taller. This is another optical illusion, so if you are overweight, you can consider losing weight to appear taller without actually growing.


It is generally thought it is not possible to increase height after one has crossed the age of 21, but by following the steps and ways mentioned above, you still have a chance of increasing your height by 2-3 inches. Many different kinds of supplements promise instant height gain, but it does not work like that. Once growth plates are fused, even supplements cannot help you with height growth.

It is important to have healthy nutrition. In some cases, the height of a person is limited by genetic factors. No exercise or technique can help against genetic factors.


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About The Author

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

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