What supplements will help me grow?

Last updated on September 5, 2020


I want to know which supplements will help me to grow.

I am 15 years old, but I have not grown at all this year — not an inch. I am thin. My weight is not much, about 110 lbs, and my height is 164 cm (5’4″).

I am really worried about whether I am going to grow more.

I don’t want those weird and expensive supplements, but I want simple vitamins, or other supplements, that will increase my health, physical reaction, and my height and weight. Also, I wish that you could give me advice about what to eat or drink to grow taller and build muscles. One more thing, which martial arts is the best one for self-defense? I practiced Tae Kwon Do when I was a little kid, but I stopped doing it for three years. Is there any better or is Tae Kwon Do fine for exercise?

Thank you so much for reading my questions, and God bless you.


Whether you grow more or not depends on your Tanner stage. Once you reach Tanner stage 5 you won’t be growing anymore in height. See the Tanner Stage Calculator in order to estimate what stage you are in.

Supplements only work if you are deficient in that particular vitamin or mineral in your diet. Malnutrition will cause someone not to reach their full height potential, but if you are eating a varied diet and in decent quantities, then adding more won’t do more for you. If you have already reached stage 5, then making up for past deficiencies will not restart your growth.

You should be eating about 2,000 to 3,000 calories each day. When you were growing rapidly you needed 3,000 or more calories each day to fuel your growth. Food high in sugars or fats should be eaten sparingly. They give you calories, but not other nutrients that you need. Milk or milk products give you the calcium you need for strong bones. Vegetables and fruits should make a greater portion of your diet than meat.

Martial arts are good for exercise and self-defense. I don’t think one particular form is better than another. If you were bored with Tae Kwon Do, try a different style. Blended art forms can be an advantage.