7 Essential Grow Taller Vitamins & Minerals [You Must Know]

Vitamins & Minerals for Height Growth

If you opened this post with the belief that you would find some magical, natural substance which makes us taller, I have to let you down. Each of us has obtained a certain growth potential, and no strength will allow us to cross it. However, that doesn’t mean that you can not help your body and make sure that you will grow as tall as possible.

In this article, we will present you all the most essential minerals and vitamins that have a significant impact on height growth. Unless you have been following a proper diet for a long time, you should immediately implement them to your meals. It is especially worth remembering if you are still in puberty, or have children in the phase of growth. Vitamin deficiencies in such time will result in growth and development disorders. From this article, you should also take away that each vitamin, micro- and macro-element has a synergistic effect and it is a mistake to determine which is more important and which is less critical. With that being said, let’s have a look at these vitamins.

Vitamin A

Vitamin A is a common name for several organic compounds from the retinoid group. Often it is also referred to as retinol, beta-carotene and provitamin A. It belongs to the group of fat-soluble vitamins. It is stored as retinol in the liver and adipose tissue. It is one of the earliest discovered vitamins in the history of medicine. Vitamin A is an extremely important vitamin that is essential for the functioning of our body. It has a massive impact on the process of seeing, influences growth, regulates the growth of epithelial tissue and other body cells. Vitamin A can be found, among others, in butter, milk and dairy products, some fatty fish, liver and animal offal, eggs, sweet potatoes, kale, spinach and pumpkin.

Vitamin D3

Vitamin D3 is one of the vitamins that are particularly valuable for the body. It is often called the vitamin of the sun because it is made of cholesterol when the body is exposed to the sun. But fortunately, you can also buy food and supplements with its high content. Vitamin D3 has very different functions, from supplying bone structure and growth and cancer treatment. This vitamin is primarily responsible for bone mineralisation and proper bone system development. It also regulates the calcium-phosphorus metabolism in the body by levelling the abnormal calcium to phosphorus ratio in the body. Usually, a vitamin D3 deficiency occurs in the body when our diet is inferior in foods with this vitamin or when we do not go out regularly in the fresh air to undergo sun exposure. Just 20 minutes a day in the open air should be enough to make our body produce daily requirement of vitamin D3.

 Vitamin B6

Vitamin B6, or pyridoxine, affects the proper functioning of the nervous system and growth. Additionally, it supports the immune system, heart rate, blood pressure. It takes part in the metabolism of amino acids and the process of creating red blood cells. Vitamin B6 also participates in the synthesis of proteins, the production of hormones, enzymes and haemoglobin. Vitamin B6 deficiency leads to a decrease in protein synthesis and haemoglobin synthesis disorders. The immune system weakens. It may lead to apathy, a tendency to depression, sleep problems, increased susceptibility to viral diseases. One of its richest sources is buckwheat.  Much vitamin B6 also contain meat and sausages, especially turkey, chicken and pork.

Vitamin B3

Vitamin B3 plays a vital role in the human body. It is responsible for the proper functioning of the nervous and endocrine systems. It also has a significant impact on growth. According to scientists, it influences, among others, the improvement of immunity and can add confidence and lower the level of anxiety. Vitamin B3 is a vitamin from group B that dissolves in water. It belongs to the most durable vitamins. It is practically insensitive to high temperature and UV rays. Vitamin B3 in the most considerable amount occurs in all kinds of meat preparations (mainly poultry, veal, pork and liver), as well as in peanuts and food yeasts. Rich in vitamin B3 are also potatoes, cereal products, legumes, milk and deciduous plants.


Calcium is one of the minerals present in the human body and is necessary for its proper functioning. Its correct level ensures health, vitality and well-being, so it is worth taking care of a balanced diet that will provide the right amount of this valuable element. Calcium is the basis of connective tissue, bones and teeth. It also participates in blood clotting, regulation of certain hormones, skeletal muscle contraction and heart.  A good source of calcium is not only milk, cheese and other dairy products, although the body absorbs the best. The rich in calcium are also sunflower seeds, blue poppy seeds, tofu, soy milk, sesame seeds, nuts, beans, kale, carob, chives, legume seeds, dried figs and apricots, and kale.



Zinc is one of the micronutrients without which our body can not function properly. Although its minimum intake is only 5 mg per day, an inadequate diet can lead to a deficiency of zinc in the body. Zinc is a really important element for the skin, hair and nails. Its deficiencies result not only in the deterioration of skin condition but also in poor wound healing. This is also because this micronutrient regulates the concentration of vitamin A. Thanks to this, zinc helps to heal acne and ulcers. Besides, it has something to do with growth, which for many readers is the most important. The richest source of zinc is oysters. This seafood, however, does not go too often in our diet. How to replace them? Implement to your diets some of following products: wheat germs, sesame seeds, pumpkin seeds, cocoa, cashews, sunflower seeds and linseed oil contain a lot of crying. From animal sources, for special attention deserve the liver and egg yolk.


Vitamin K

Vitamin K is essential for the proper functioning of the body. This valuable vitamin is needed primarily for the production of prothrombin in the liver, which in turn plays a vital role in the blood coagulation process. Also, other coagulation factors – produced in the liver – require support from vitamin K. This substance is also needed in absorbing calcium through the skeletal system. Vitamin K is found primarily in vegetables with green colours, such as broccoli, kale, spinach, brussels sprouts, lettuce. You can also find vitamin K in strawberries and soybean oil. In slightly smaller quantities it can also be found in animal products, including beef liver or eggs.


All of the vitamins mentioned above have a huge impact not only on your growth but also on other critical factors for the functioning of the body. The best way to make sure that you have a healthy lifestyle is to focus on your diet. However, if you can not consume certain products, the solution for vitamin deficiencies may be supplemented. However, their use should be consulted with a doctor and come from a reliable source. By following the guidelines we have mentioned and selecting the right products, it is very likely that you will make full use of your maximum genetic potential for growth.