Personal Story

I am short! Well, I am shorter than many women, and my mother is shorter than I am! I know genetics plays a part in the height a person attains, but my research in answering the question “Can nutrition affect height?” has lead me to some interesting information on the topic.  

Genetics

Let’s start by briefly looking at the effect of genetics. How much does genetics determine height? One article I read said that 60 to 80 percent of the height difference between people is attributed to genetic factors and about 20 to 40 percent is determined by environmental factors like nutrition. https://www.scientificamerican.com/article/how-much-of-human-height/ The article went on to say that malnutrition in childhood has a negative influence on height. Good nutrition can help increase height in childhood, especially protein, Vitamins A and D, and minerals like calcium. Girls usually reach their full height in their mid-teens, whereas the boys reach theirs in their late teens. This is why great nutrition before puberty is critical for children.

DNA is not something people can control in respect to height. There are more than 700 genes variants that affect growth hormone productions and growth plates and determine an individual’s height. Conditions like Down’s Syndrome and Marfan syndrome can affect the height of a person.

The variety of nutrients a child receives in the womb and in the postnatal period affects adult height.

Typical Growth

Babies and children are always growing! This is because the growth plates in their arms and legs are growing at an incredible rate, and as they get longer, the child gets taller. Consider these facts:

• In the first year, babies grow by 50%.
• Between the ages of 2 and 5, children typically grow 2.5–3.5 inches every year.
• By age 10, children will usually grow by 2.5 inches annually.
• Between age 11 and 21, teenagers will typically reach the final 15–20% of their adult height.
• After adolescence, the growth plates no longer make new bone tissue, and a person does not get taller.
• As people get older, they begin to lose height due to the aging process.

Factors that Affect How Tall a Person Will Become

Hormones and nutrition are the biggest factors in determining height.

A person’s body produces hormones (growth hormones, thyroid hormones, and sex hormones) that tell the growth plates to make new bones. Some health conditions reduce the amount of hormones a person’s body makes, which can affect height.

Good nutrition is very important in promoting growth. Children without it may not be as tall as children with adequate nutrition. Children and young people need to eat a variety of protein, vegetables, and fruit to ensure that they get the vitamins and minerals they need to have optimal growth. Bone health especially requires protein and calcium.

A pregnant mother has special requirements of protein and calcium for their unborn baby’s bone and overall growth.

Babies need breast milk as their ideal food.

The most critical time for good nutrition is during the 1,000-day period from pregnancy until a child’s second birthday. They need to eat often and with adequate quantities of nutrient-dense food from a variety of food groups. These groups include protein from a variety of meats, vegetables, fruit, healthy fats, and whole carbohydrates.

Please use the search feature on my website to find the wide variety blogs I have written on nutrition that may give you ideas on how to help your children get the nutrition they need. Here are some to get you started:

Blog 194 National Nutrition

Blog 182 March is Nutrition Month

Prenatal- Blog 193 How Prenatal Nutrition Affects Child Development; Blog 18 Pregnancy Nutrition

Children- Blog 159 Plan for Childhood Nutrition

Adolescence, College and Career- Blog 134 Good Nutrition for College and Career

Action

So, “Can nutrition affect height?” There is a resounding “Yes!” to an answer to that question. Please help your children get the nutrition they need to grow to their greatest heights.

May God bless you on your wellness journey!

Joni

P.S. What is your plan to help your child grow to their best height?