The "Will I grow taller" post to end them all.

How does growth work: Human growth is mainly regulated by two hormones, somatotropin or human growth hormone (HGH) and insuline-like growth factor 1 (IGF-1). Production of the second however is linked to HGH secretion. Secretion happens in burst, the most intense of which are after intense physical activity and (greatest) sleep.

These hormones stimulates activity in the epyphiseal plates, also known as growth plates. These are cartilaginous plates at the end of most long bones which progressively extend and ossify, hence increasing overall height. The growth plates are considered closed when the cartilage is completely ossified. Here you can see an example.

Most of the growth is done in the first few years of life, it accelerates again during puberty (11-12 years old for women, 13-14 for men) and slows down to a halt around 4 years after puberty started. However as some growth plates close much later growth is possible until 20-21 years for girls and 22-24 years for boys. Here you can see represented in a chart.

While puberty accelerates noticeably growth, it also accelerate ossification of the growth plates, typically closing them. This means that an early puberty usually results in a lower overall height, while a normally timed puberty gives more time for the body to grow.

 

Genetics: Height is determined for a 60-80% by the genetic make-up of a person, and the remaining by nutrition and environment. Higher genetic dependence was observed in highly developed countries.

Height is not determined by a single gene, in fact 697 genetic variants have been identified in 423 different genetic loci, that have some influence on the final height of the person. This is because height is mainly determined by bone length and this value is described by separate genes for each bone.

The parents influence is more or less 50% for each. Older parents tend to have taller children.

 

Maximizing growth: As we said 60-80% of our height is predetermined and can't be modified, but we can work on the remaining 20%. To reach the maximum potential height it is imperative to keep HGH production high. There are several steps that can be taken:

• Sleep, well and enough. Most of the HGH is released during sleep so it is crucial to have a healthy sleep every night. Human sleep cycles are around 45 minutes, so program your sleep to be a multiple of 45 otherwise you will interrupt a deep sleep period that not only will interfere with HGH secretion, but will leave you very dazed. Most people under 18 need around 8 hours of sleep, while for adults 6 can suffice.

• Keep body fat low, as high body fat is linked to hindered growth hormone production. Here you can see an example.

• Avoid sugar or sweet food, especially before sleeping or exercising. This is because high values of sugar in the blood force the body to increase insulin level, this hormone however acts as an inhibitor of HGH production.

• Good intakes of arginine, lysine, ornithine and melatonin greatly help HGH production. Food that cointains high quantity of these substances are (more or less in order of efficacy): milk and dairy products, soy beans, white and red meat, fish, dried fruits (mainly walnuts and peanuts), seeds, pineapples (very melatonin rich).

• Exercise regularly, but avoid exhaustion. Physical activity stimulates HGH production. The most effective training regimen is short high intensity workout, followed by a period of rest. Be careful however to avoid exhausting your body, otherwise no resources or time will be left for it to grow.

• Avoid alchol consumption, especially before workout or going to sleep. It will inhibit HGH release.

• Avoid steroids, they are known for their effect on bone development. Utilize only when fully grown.

• It was observed that intermittent fasting can help growth as well as help prevent cardiovascular diseases and diabetes. Reducing daily meals to two instead of three or having a day of fasting during the week can have very beneficial effects. Enough energy and substances have to be assimilated however during the non fasting period, otherwise any possible benefit will be wasted. (Thanks u/Iasktheunasked)

 

FAQ:

Q: My family/siblings are all taller than me, why?

A: It’s not easy to answer this question. The difference between siblings can be genetic: younger siblings tend to be taller, you may simply have inherited “short” genes from your parents where in them other “tall” genes may have inhibited their effect, or the opposite may have happened for your tall siblings. Reasons may be also poor health of your mother during pregnancy, insufficient nutrition, especially in the first few years of life, medical conditions or an early puberty.

 

Q: Does early puberty hinders height growth?

A: Yes, puberty accelerates ossification of the growth plates, so the majority closes shortly after puberty reaches its peak. An early puberty will hamper growth. A normal or delayed puberty instead give the body more time to grow its long bones.

 

Q: I have reached the end of puberty, will I still grow?

A: short answer, yes but not a lot. Growth plates do not close all together and do not all close immediately after puberty. You can still grow vertically until your early 20s. You can gain 2-4 inches or 5- 10 centimetres after puberty has ended.

 

Q: My growth plates have closed, is all hope lost?

A: Mostly yes, but not completely. High levels of HGH will make bones grow thicker and some longer as well, even after growth plates have closed. This increase however will not come from long bones, but mainly torso and feet. This ulterior growth will not be superior to a few centimetres or an inch, inch and a half.

 

Q: Does working out as a kid hinder height growth?

A: No, if practised with moderation. Physical activity will actually help a child grow taller, but only if he/she does not exhaust him/herself. HGH in fact is responsible also for muscle growth, not only bone growth, so if all the hormone production and the resources of the body are utilized for repairing muscles after a work out, nothing is left for the bones to grow. Practice often but with moderation.

 

Q: Will yoga/stretching help me grow?

A: Not directly. Bad posture can have an effect on bone growth, so it' important to fix any problems regarding it as soon as possible. Furhtermore stretching articulations and straightening the spine can increase height, but no permanent modification of bone lenght is achieved, so continued exercise is required to maintain the increment.

 

Q: Does coffee hinder height growth?

A: No, coffee has no noticeable effect on HGH production. It can however impedes sleep, which is very important and the sugar in it will raise insulin level, which in turn hinders HGH production. So it is sufficient to take coffee without sugar and not before bed.

 

Q: Does marijuana hinder height growth:

A: No, studies have shown no significant alterations in HGH production.

 

Q: Does smoking hinder height growth:

A: Some studies suggest it does, but evidence is inconclusive. To be on the safe side, avoid first and second hand smoking until adult.

 

Q: Do ADHD treatment drugs hinder height growth:

A: No, they do not have a significant effect on heigh.

 

Q: Do steroids hinder height growth:

A: Absolutely, anabolic steroids hinder bone growth. Avoid using them until adulthood.

 

Q: Will HGH injections make me taller?

A: I will not answer this question, as modifying the hormonal balance of the body can be extremely dangerous. If you are planning to do something like this ask a good endocrinologist first and follow the instructions given.

 

Q: Will taking non prescription supplements help me grow?

A: I advise against using supplements, since proven efficacy of them is shaky at best. Furthermore all non prescription supplements are not required to go through drug trials, so none knows what that white powder actually is and if it does anything. If you really want to use supplements I suggest asking a certified nutritionist if and what products you should use.

 

 

Sources:

• Barry Bogins. The growth of humanity.

• A R Wood, T Eskuo and J Yiang. Defining the role of common variation in the genomic and biological architecture of adult human height

• T Savage, J Derraik and L Miles. Increasing paternal age at childbirth is associated with taller stature and less favourable lipid profiles in their children. Clinical Endocrinology. 2013.

• F C Greenwood, J Landon, and T C Stamp. The plasma sugar, free fatty acid, cortisol, and growth hormone response to insulin. I. In control subjects.

• J R Davidson, H Moldofsky, and F A Lue. Growth hormone and cortisol secretion in relation to sleep and wakefulness.