How to grow taller at 17?

Can you really grow much taller at age 17? It’s a question that has intrigued countless teenagers over the years, especially those hoping for a last-minute growth spurt to boost their height. In this article, we’ll dive into the possibility of significantly increasing your height from, say, 5’3″ to 5’11” during that pivotal year. We’ll uncover the mysterious factors that influence how much you may grow and explore the complexities of figuring out your remaining growth potential at 17 years old.

Is it possible to continue growing taller at the age of 17?

The process of height growth in individuals typically occurs from the embryonic stage to around 18 to 20 years of age. Within this period, the embryonic stage, the first 1000 days of life, and the adolescent years are considered the three phases of the most rapid growth. After adolescence, we continue to grow in height for about 2 to 3 more years, but the rate slows down as our bones begin the process of ossification. Eventually, the bones cease to grow, the growth plates close, signaling the end of further height increase.

In males, adolescence extends from approximately 11 to 12 years old to 16 to 17 years old, while in females, it ranges from 10 to 11 years old to around 15 to 16 years old. Based on this data, it’s evident that at the age of 17, natural growth is still possible, although at a slower pace. If you wish to enhance your physique at this age, it’s essential to adopt a disciplined and scientific lifestyle, incorporating factors such as nutrition, exercise, rest, and daily activities.

Is being 5’3″ (160 cm) at the age of 17 considered standard?

According to the height standards for each age group, a height of 160 cm (5’3″) is within the standard range for a 15-year-old female and for males between the ages of 13 and 14. For individuals who are 17 years old and stand at 160 cm (5’3″), they are considered below the standard height. This calls for a quick adjustment in healthcare practices to improve the growth rate, which tends to slow down at this age.

What is the standard height at the age of 17?

The standard height for 17-year-olds is 162.5 cm (64 inches) for females and 175.2 cm (69 inches) for males, based on growth charts for different age groups. These heights are the outcomes of maintaining a healthy lifestyle with a balanced diet, regular physical exercise, adequate sleep, and a commitment to healthy daily habits

Effective Strategies to Enhance Height Growth at 17

The claim of adding 8 inches in height, going from 5’3″ to 5’11” at the age of 17, lacks scientific credibility. At 17, both males and females experience a slowdown in growth, with an average growth rate of only 1-2 inches during this stage. However, there are ways to optimize your growth potential at this age:

Maintain a Balanced Diet:

Proper nutrition directly impacts bone development and overall height. To increase your height, you must ensure that you consume a diet rich in essential nutrients. These nutrients include calcium, vitamin K, vitamin D, protein, collagen, magnesium, phosphorus, zinc, and more.

Foods to include in your diet to boost height growth at 17 include poultry, fish, eggs, leafy greens, whole grains, dairy products, nuts, and legumes.

Regular Exercise or Sports:

Physical activity is essential for maintaining good health and promoting bone development. At age 17, there are various exercise options depending on your preferences, abilities, and physical condition. Activities such as cycling, running, gym workouts, swimming, basketball, volleyball, or yoga all stimulate bone elongation.

Ideally, aim for 45-60 minutes of daily exercise, selecting suitable exercises and adjusting intensity and schedule for optimal results. Engaging in high-intensity sports can trigger the production of growth-promoting hormones, contributing to increased height. Maintain a long-term exercise routine to enhance overall health and support physical development.


Prioritize Quality Sleep:

Getting adequate, quality sleep is crucial for height growth, especially at the age of 17 when growth is still ongoing. Aim for 7-9 hours of sleep each night and establish a consistent sleep schedule by going to bed before 11 PM. Deep sleep enhances the production of growth hormones, a critical factor in height growth.

Share these tips for a good night’s sleep with your fellow 17-year-olds:

    • Ensure a well-ventilated, quiet, and comfortable sleeping environment.
    • Perform muscle relaxation exercises before bedtime to relax your body.
    • Limit caffeine intake and avoid smoking or alcohol, as these habits can disrupt sleep and hinder overall development.
    • Avoid heavy meals or late-night snacking before bedtime.

Spend Time Outdoors:

Outdoor activities, especially under gentle sunlight, facilitate the synthesis of vitamin D in your skin. Sufficient vitamin D is essential for calcium absorption and prevents calcium buildup. Physical activities in the outdoors can strengthen your immune system, improve overall health, and help reduce stress.

Improve Posture:

Correcting your posture at age 17 can make you appear taller than your actual height. Maintaining proper posture also contributes to healthy bone and joint development. Always stand and sit with a straight back, and avoid carrying heavy loads beyond your capacity. Engage in exercises like yoga to quickly improve your posture and achieve an ideal body balance.

Maintain a Healthy Weight:

During the height growth phase, your weight plays a significant role in your ability to gain height. Being overweight or obese can exert pressure on your bones and surrounding tissues, potentially limiting height growth. To manage your weight effectively:

    • Consume the recommended caloric intake for a 17-year-old (2800 calories for males and 2400 calories for females).
    • Engage in daily physical activity to burn excess calories.
    • Limit the consumption of fatty or sugary foods.
    • Increase your fiber intake from fruits and vegetables.
    • Stay hydrated by drinking an adequate amount of water daily.

Avoid Harmful Products:

Alcohol, caffeinated beverages, tobacco, carbonated drinks, fast food, and processed foods should be avoided as they not only hinder height growth but also harm overall health. Instead, focus on a diet rich in nutritious foods and adopt a healthier lifestyle.

Use Height Growth Supplements Wisely:

Height growth supplements typically contain nutrients that support bone nourishment. Before selecting a supplement, thoroughly research reputable manufacturers and quality certifications. Ensure the product specifies the exact ingredients for height enhancement. Follow the manufacturer’s guidelines and avoid exceeding recommended dosages


Growing taller at the age of 17 is influenced by a combination of genetics, nutrition, lifestyle choices, and overall health. While you may not be able to significantly change your genetic predisposition, adopting a healthy lifestyle, including proper nutrition, sleep, exercise, and stress management, can help you maximize your growth potential. Consult with healthcare professionals if you have concerns about your growth, and remember that your well-being is just as important as your height.

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