10 Best Height Increasing Vitamins And Minerals For Children

A healthy balanced diet and a strong mind and body are all that they need.

Medically reviewed by Elizabeth Brown, MS, RDN, CPT
Written by Jyotsana Rao, BE
Edited by Asmita De, MA (English)
Fact-checked by Vaishali Sinha, MA (Comparative Literature)  • 

It is possible your kid may stand shorter than his peers. As a parent, it is quite normal and obvious to intend your child to grow into a healthy individual. If you’ve tried all the conventional methods, you may also consider encouraging your kid to consume foods rich in vitamins for height gain.

Many factors influence height. Genes, environmental factors, and diet play a major role in determining your height. Following a balanced diet that includes all essential nutrients helps promote growth and development. Certain vitamins and minerals may play a big role in helping your child’s growth. Want to know what they are? Sit back and read on.

Vitamins For Height Growth – Top 10

1. Vitamin A:

Vitamin A foods for height gain
Image: IStock

Vitamin A is also known as retinol is one of the most important vitamins for height growth in children. You must select such food items for your kids that contain this vitamin in good amounts. Vitamin A increases the height of the kids. It produces calcium to nourish bones and enhance the body development. Shortlist food items like broccoli, peaches, fortified milk and fruits. Vitamin A in its pure form is found in foods such as meat, full-fat dairy products, eggs, and fortified breakfast cereals. Vitamin A can also be obtained in its preformed version as carotenoids that are found in orange, red, and yellow vegetables such as carrots, sweet potatoes, winter squash, and peppers, and in dark leafy greens where the green chlorophyll masks those same orange, red, and yellow carotenoids. Vitamin A-rich fruits include apricots, mangoes, peaches, and papaya.

2. Vitamin D:

Many of the little kids are not able to grow with normal height due to genetic disorders. Therefore, parents must prioritize the preparation of food that must have Vitamin D and other minerals in order to help children become taller. Vitamin D is an ingredient that accelerates the physical height of a child. It also prevents rickets and bone erosion. The availability of phosphorous and calcium in vitamin D helps children to have rapid body growth within a short time.

Lack of adequate vitamin D in childhood can cause rickets, characterized by softening of the bones leading to poor growth and development. Ensure your child has adequate vitamin D in their diet by providing foods such as salmon, trout, sardines, fortified dairy milk, fortified soy milk, mushrooms, eggs and cheese.

3. Vitamin B Complex:

Vitamin B Complex plays multiple roles in the development of a child’s body. There are eleven vitamins, which form the Vitamin B Complex that helps in body-building. Out of them, Vitamin B 12 or Cobalamin is an agent that promotes the height of the body without damaging bones and tissues. Child care specialists prescribe good vitamin B complex supplements to help children grow taller.

4. Vitamin C:

Vitamin C foods for height gain
Image: IStock

Vitamin C or ascorbic acid is naturally required to enhance the speedy growth and maturity of the baby. This particular body development vitamin should be consumed by children to gear up the height rapidly. Citrus fruits, banana, and avocado are some essential foods that provide lots of vitamin C to nourish bones, form new collagens, and revive the body strength.

5. Vitamin F:

Vitamin F contains polyunsaturated fats and other components to develop cells, restructure bones and prevent body weakness. However, vitamin F is also efficient to speed up the growing process in kids. Give seafood to your children. Salmon, mackerel and fruits like canola are also helpful to youngsters in their growth.

6. Vitamin K:

For proper bone growth, you need calcium. Several studies have shown that vitamin K maintains and promotes smooth growth of the body. Children must eat nutritious food that has vitamin K in order to stop bone erosion, thereby enhancing height acceleration.

Best Minerals For Height Growth In Children

7. Calcium:

High-calcium foods for strong bones
Image: IStock

Calcium is a bone re-growth mineral that is required by the body in good amounts for the proper growth and development of children. However, sometimes the children face calcium deficiency due to low intake of calcium, providing foods such as milk and banana. Including dairy products like yogurt and cheese also helps in promoting bone health and growth of the body.

protip_icon Quick Tip
You can also consume dairy products like Indian cottage cheese, butter, or yogurt that are rich in vitamins A, D, and E, protein, and calcium – as all these are necessary for growth.

8. Magnesium:

Magnesium strengthens up the musculature by reinforcing bones. It works magnificently through the collaboration with phosphorous and contributes to the steady increase of the body growth.

protip_icon Quick Tip
Starch and grains are an important source of energy, especially during the growth phase, as they are rich in magnesium, selenium, fiber, and iron. Hence, you can include brown rice, whole grain pasta, and whole wheat products in your child’s diet to aid in their growth.

9. Zinc:

Foods high in zinc can help increase height in children
Image: IStock

Children and those who are gradually stepping into adolescence, who are unhappy due to their short height must opt for zinc mineral. It restarts the bone growth. Zinc is available in oysters, eggs, and red meat. Make proper dietary plans by including zinc in boosting your child’s growth.

10. Boron:

Boron is a good contributor that balances the amount of Vitamin D in the body. Since vitamin D supports the absorption of calcium through foods, you must include boron-containing foods such as almond, beans, broccoli, carrot, apple, and apricot in your daily diet.

A superhero child measuring height.
Image: IStock

Infographic: 4 Vitamins That Children Need For Increasing Height

Your child may be approaching puberty but has not yet grown in height accordingly. Do not be concerned; we have some easy fixes for you. Vitamins are essential for a healthy body, but some vitamins also support height growth. Here’s a detailed list of them. Take a look!

4 vitamins that children need for increasing height (infographic)

Illustration: StyleCraze Design Team

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Download Infographic in PDF version

Your height is largely dependent on your genes, environment, and diet. Include healthy foods packed with growth-promoting vitamins in your early years to ensure you grow up healthy and tall. These vitamins for height include vitamin A, D, B-complex, and K, among others. A child growing up on such a diet would surely develop into a healthy person. Try including minerals such as calcium, magnesium, and zinc in your diet as well. They promote the growth and development of bones and muscles. Make sure you follow a balanced diet and a regular exercise regimen to achieve the best results. However, consult your healthcare provider before taking any supplements.

Frequently Asked Questions

How does Dia Mirza maintain her looks?

Dia Mirza maintains her looks by focusing on fitness, following a strict skincare regimen and wearing her confidence. She follows a vegan diet, consumes foods that are high in nutrition, and uses natural scrubs to exfoliate her skin.

Should children and adolescents take vitamin supplements to support growth and development?

Children and adolescents should not take vitamin supplements to support growth and development without consulting a doctor. They can rely on natural sources for optimal nutrition like drinking milk.

How much vitamin D is needed for healthy bone growth?

Researchers recommend that children, adolescents, and adults need to consume 1000 IU of vitamin D every day for healthy bone growth.

Key Takeaways

  • Vitamin A in foods such as broccoli and peach helps produce calcium to nourish bones and aid growth in kids.
  • Citrus fruits, bananas, and avocados are rich in vitamin C, which helps nourish the bones and ensure speedy growth.
  • Some other vitamins that help maintain overall body development and promote height enhancement include vitamins K, F, D, and B complex.
  • Minerals such as calcium, boron, magnesium, and zinc also play a role in bone development and help increase physical height in children.

Gain insight on whether growth hormone supplements can help increase height. Learn the facts and get the answers you need from the video below!

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