How to grow taller at 14

You may have heard the saying: “Having height means having it all” or “Height is a reflection of your future.” These quotes emphasize the importance of height to individuals, but not everyone knows how to effectively improve their height. Therefore, today Sachainchi VN will introduce you to the most effective ways to increase height at the age of 14, helping you quickly achieve the height you desire.

Standard height and weight at age 14

What is considered a standard height at the age of 14? Is your weight appropriate for your height? Sachainchi VN will help you understand more about body proportions at this age so that you can make timely adjustments.

The standard height and weight for males at the age of 14, according to WHO standards, are approximately 163.5cm (64.4 inches) and 50.8kg (112.0 pounds) respectively. For females at the age of 14, the standard height is around 158.7cm (62.5 inches) and the standard weight is approximately 47.6kg (104.9 pounds).

Age 14 is the peak period for height growth during adolescence. At this stage, children can experience a growth rate of around 12-15cm (4.7-5.9 inches) per year, which gradually decreases in the following years. Therefore, the development of height at the age of 14 is extremely important. After puberty, height growth becomes more limited, and measures to stimulate height growth for children are less effective.

The most effective way to increase height at the age of 14 is to establish methods, habits, and a scientific lifestyle that are suitable for the child’s physique in daily activities.

Below are some simple height-increasing tips that many people have been using to effectively improve their height. Young individuals and parents should consider these suggestions:

Tips on how to grow taller at 14


Nutrition for Optimal Growth

Proper nutrition is vital for overall growth and development, including height. A well-balanced diet that includes all essential nutrients is essential during adolescence. Here are some key points to consider:

A Balanced Diet

Ensure your diet consists of a variety of foods from different food groups. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of sugary and processed foods, as they provide little nutritional value.

Essential Nutrients for Height Enhancement

Certain nutrients are particularly important for promoting growth and maximizing height potential. These include:

  • Calcium: Found in dairy products, leafy greens, and fortified foods, calcium is crucial for bone health and growth.
  • Vitamin D: Exposure to sunlight and consumption of foods like fatty fish, fortified dairy products, and egg yolks can help maintain adequate vitamin D levels, which is essential for calcium absorption.
  • Protein: Include lean sources of protein such as poultry, fish, eggs, legumes, and nuts in your diet. Protein is essential for tissue repair and growth.
  • Zinc: Found in foods like lean meats, seafood, whole grains, and nuts, zinc plays a vital role in cell division and growth.

Physical Activity and Exercise

Regular physical activity and targeted exercises can have a positive impact on growth and height enhancement. Engaging in exercises that stretch and strengthen the muscles, as well as improve posture, can help you achieve your height goals. Here are some exercises to consider:

The Importance of Exercise for Growth

Exercise stimulates the release of growth hormones in the body, which can aid in height enhancement. Incorporating both aerobic exercises, such as swimming or cycling, and resistance training exercises, such as weightlifting or bodyweight exercises, into your routine can have a beneficial effect on growth.

Stretching Exercises for Height Enhancement

  • Toe Touches: Stand straight with your feet shoulder-width apart. Slowly bend forward from the waist, reaching toward your toes. Hold the position for a few seconds and then return to the starting position.
  • Cobra Stretch: Lie face-down on the floor, placing your palms near your shoulders. Push up, arching your back while keeping your hips on the floor. Hold the position for a few seconds before releasing.
  • Super Cobra Stretch: Similar to the cobra stretch, but with extended arms. Push up, raising your upper body as high as possible.
  • Hanging Exercises: Find a sturdy bar and hang from it, allowing your body to fully extend. Hold this position for a few seconds and repeat several times.

Strength Training Exercises

  • Squats: Stand with your feet hip-width apart. Slowly lower your body as if sitting back into an imaginary chair, keeping your back straight. Return to the starting position.
  • Lunges: Take a step forward with one leg and bend both knees until the front knee is at a 90-degree angle. Push off the front foot to return to the starting position and repeat with the other leg.
  • Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Hold the position for a few seconds and then lower your hips.

Yoga and Pilates

Yoga and Pilates exercises focus on stretching, strengthening, and improving posture. Practices such as the “Tree Pose” and “Cat-Cow Stretch” can help promote flexibility, balance, and alignment.


Drink enough water

Water is an extremely important component for the body, accounting for 55-75% of the human body, depending on body size. The daily consumption of water plays a crucial role in the growth process as well as maintaining overall health.

Drinking enough water will help you have better and deeper sleep, thereby promoting the secretion of growth hormones.

Establishing a habit of drinking water regularly each day also boosts the body’s metabolic processes by 30% more effectively than usual. As a result, it improves digestion, facilitates the body’s absorption of nutrients, and significantly enhances height.

Furthermore, drinking enough water helps prevent the risk of joint inflammation because water acts as a lubricant, providing smoothness to the joints during body movement.

Sleep and Rest

Adequate sleep and rest are crucial for growth and development. During sleep, the body repairs and regenerates tissues, including bones and muscles. Aim for at least 8-10 hours of quality sleep each night to optimize your growth potential.

Maintaining Proper Posture

Correct posture is essential for maximizing your height potential. Practice good posture habits throughout the day, whether you are sitting, standing, or walking. Keep your back straight, shoulders relaxed, and chin parallel to the ground. Regularly performing posture exercises can also help improve your overall posture.

Avoiding Factors That Can Stunt Growth

Certain factors can negatively affect growth and potentially stunt height. These include:

  • Smoking: Smoking cigarettes can inhibit growth and impair lung function.
  • Alcohol and Drugs: Substance abuse can interfere with proper growth and development.
  • Inadequate Nutrition: Poor nutrition can restrict growth and hinder overall development.
  • Lack of Physical Activity: Leading a sedentary lifestyle can negatively impact height potential.

It’s important to avoid these detrimental factors to ensure your body can reach its maximum growth potential.


While genetics largely determine your height, there are measures you can take to optimize your growth potential during adolescence. By adopting a balanced diet, engaging in regular physical activity, getting enough sleep, maintaining proper posture, and avoiding detrimental factors, you can enhance your chances of growing taller. Remember that everyone grows at their own pace, so be patient and consistent in your efforts to achieve your desired height.

Trần Nguyễn Hoa Linh

Hi everyone, I’m Tran Nguyen Hoa Linh, an expert in the field of increasing height. Currently, I am working at Sachainchi VN, a website that shares useful knowledge and experiences in improving body height.