Growth During the Teen Years: A Nutrition and Vitamin Guide for Teenagers

The teenage years are the last and strongest window for growing taller. During this time the body goes through the “growth spurt” and needs more food, sleep and activity than at any other stage. If you are looking for vitamins to increase height for teenagers, this guide puts vitamins in their proper place within the full picture.

When does the growth spurt happen?

• Girls: it usually starts between 10 and 14 and peaks shortly before the first period. After the first period, growth usually continues for about two more years at a slower pace.
• Boys: it usually starts between 12 and 16. In the peak year a boy may grow about 9 to 10 cm, then growth continues more slowly until the late teens.

These ages are approximate; every body has its own timing. Early or late puberty can shift the timing of the spurt without necessarily changing final height.

What does a teenager need every day?

Protein

Teenagers need about 0.85 g of protein per kilogram of body weight a day, roughly 46 g for girls and 52 g for boys aged 14 to 18, and more for athletes. Spread it across meals: eggs at breakfast, chicken, fish or meat at lunch, yoghurt, cheese or legumes at dinner.

Calcium and vitamin D

1,300 mg of calcium a day, about 3 to 4 servings of dairy or alternatives, and 600 IU of vitamin D. Swapping fizzy drinks for milk or laban is a simple, important step. More details in Vitamins for height growth.

Zinc and iron

The body needs more of both during adolescence. Zinc contributes to normal protein synthesis and the maintenance of normal bones; iron matters for energy and concentration, especially in girls.

Habits that hold growth back in the teen years

• Late nights: teens need 8 to 10 hours of sleep. Late-night phone use cuts the deep sleep in which growth hormone is released. Read about sleep and growth hormone.
• Skipping breakfast and living on fast food: lots of calories, few nutrients.
• Energy drinks and too much caffeine: they disturb sleep and appetite.
• Crash diets: severely cutting food to lose weight during the growing years can deprive the body of what it needs.
• Too little movement: long hours of sitting weaken muscles and posture. Useful exercises for teens.

Do teenagers need supplements?

Food always comes first. In reality, though, many teenagers do not eat a balanced diet, or are low in vitamin D or iron. That is where an age-appropriate supplement can fill the gap, as long as it does not replace food, sleep and exercise, and the daily dose is respected.

Signs it is time to see a doctor

• The teenager is much shorter than peers and than expected from the parents’ heights.
• No signs of puberty by age 13 in girls or 14 in boys.
• Growth has stopped or clearly slowed for more than a year.
• Ongoing tiredness, weight loss or symptoms of a chronic illness.

For the full picture, read our complete guide to increasing height naturally.

Note: this article is for general education and does not replace medical advice. Final adult height is largely determined by genetics, and no supplement can guarantee an increase in height. If you are worried about your child’s growth, talk to a paediatrician or an endocrinologist. Food supplements are not medicines and do not replace a balanced diet.