If you're a boy between
17 and 19, it's still possible to grow taller—but how much depends mostly on
genetics and whether your
growth plates (areas of cartilage near the ends of long bones) are still open. Many males continue growing until about
18–20, though some stop earlier and a smaller number continue into their early 20s.
Here are
7 evidence-based keys that give you the best chance of reaching your natural adult height.
1. Prioritize high-quality sleep
Most growth hormone is released during deep sleep.
Aim for:
- 8–10 hours of sleep each night
- A consistent bedtime and wake time
- A cool, dark room
- Avoid screens for about an hour before bed if possible
2. Eat enough protein and calories
Growing requires both nutrients and energy.
Focus on:
- Protein: eggs, chicken, fish, milk, yogurt, lentils, beans, tofu
- Healthy carbohydrates: rice, oats, potatoes, fruit
- Healthy fats: nuts, seeds, olive oil
If you're consistently eating too little, it can limit growth during adolescence.
3. Get enough calcium, vitamin D, and other key nutrients
These nutrients support healthy bones.
Important nutrients include:
- Calcium (milk, yogurt, cheese, leafy greens)
- Vitamin D (sunlight, fortified foods, fatty fish)
- Zinc (meat, seafood, beans, nuts)
- Magnesium (nuts, seeds, whole grains)
- Vitamin K (leafy green vegetables)
If you suspect a deficiency, discuss testing or supplements with a healthcare professional rather than taking high doses on your own.
4. Exercise regularly
Exercise won't make your bones grow beyond your genetic potential, but it helps build strong bones, muscles, and good posture.
A balanced routine includes:
- Strength training (2–4 times/week, with proper technique)
- Running or sports
- Jumping exercises
- Stretching and mobility work
5. Maintain good posture
Better posture doesn't increase bone length, but it can make you appear taller and reduce slouching.
Strengthen:
Stretch:
- Chest
- Hip flexors
- Hamstrings
6. Avoid things that can interfere with growth
Try to avoid:
- Smoking or vaping nicotine
- Excessive alcohol
- Anabolic steroids without medical supervision
- Chronic sleep deprivation
- Crash diets or severe calorie restriction
These can negatively affect overall health and, during adolescence, may interfere with normal development.
7. Know your growth potential
Your final height is largely determined by:
- Genetics (your parents' heights)
- Timing of puberty
- Overall health and nutrition
If you're 17–19 and haven't finished puberty—or if your growth plates are still open—you may still gain some height. A doctor can estimate remaining growth with a
bone age X-ray (usually of the left hand and wrist).
What doesn't reliably increase height
There is no good scientific evidence that these make healthy adolescents grow taller than their genetic potential:
- Height supplements
- Special stretching routines
- Hanging from bars
- "Height increase" pills
- Shoe insoles (they only add apparent height while worn)
A realistic expectation
If your growth plates are still open and you're otherwise he
