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Which Foods or Supplements Help Kids Grow Tall?

Updated on August 12, 2011
The height of the child is primarily determined by genetics but a healthy diet will help
The height of the child is primarily determined by genetics but a healthy diet will help | Source

Genetics is primarily responsible for a child’s development. Good nutrition, exercise and sleep will help a child achieve his full potential in growth. According to, kids grow taller at a pace of about 2.5 inches a year. A normal height of a child is hard to define because the growth rate is ultimately subjective to the individual child. Some kids have rapid growth spurts during puberty while others grow slowly. Certain foods and supplements can help children reach their potential height.


Zinc is an essential mineral found in a variety of food sources. Zinc is vital for growth and is essential for a functioning sense of smell and taste. The body cannot store zinc, therefore, add zinc to your kids daily diet. According to the Office of Dietary Supplements, in the United States formula fed infants; children and adults consume the recommended intake of zinc. The daily value for zinc is 15 mg for children over 4 and adults. When growth impairments are present in infants and children, zinc supplementation may be required. Contact a doctor if you suspect your child suffers from growth impairment.

Calcium and Vitamin D

During periods of growth bones increase in size and mass, eventually reaching its peak mass around 30 years of age according to ODS. A combination of calcium and vitamin D is crucial for the development of strong bones. Calcium is naturally found in milk, yogurt and cheese. Sun exposure, milk, fish and eggs are richsources of vitamin D. Food sources are sufficient for getting enough vitamin D and calcium for kids.

Vegetables and Fruit

Fruits and vegetables provide a rich source of vitamin C, vitamin K, B vitamins and folic acid for a child’s daily intake. The Department of Health advises you try to give a child at least one fruit and/or vegetable per meal. Add nuts, seeds and whole grain to a kids diet to obtain other vitamins to support growth.


Kids are highly curious and sometimes fussy eaters. Kids may refuse to eat vegetables or hide them under the plate. Multivitamins for kid’s helps fussy eaters and vegetarians reach their nutritional needs. Children with allergies to nuts or and milk will also benefit from taking multivitamins to prevent deficiencies. If a child has a specified allergy such as milk, get a vitamin supplement rich in calcium; read the label or look for vitamins branded "high in calcium." Multivitamins for kids often taste sweet and are either chewable or in the form of gummy bears. Make sure your child does not take to many, although an overdose is highly unlikely; taking too many over a long period is dangerous.

Normal Growth

Parents often worry if their child’s growth is normal. Many kids have delayed growth during puberty and are, therefore, shorter than peers in school; these children can grow to normal heights or taller. Growth conditions such as dwarfism are often genetic and noticeable. If you feel your child suffers from a growth disorder, contact a doctor for a screening.


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      4 years ago

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