Does Drinking Milk Make You Taller?
Medically reviewed by Allison Herries, RDN
Dairy milk is rich in nutrients linked to growth, but will drinking milk make you taller? The answer is it depends.
If you haven't been getting all the nutrients you need from your diet, drinking more milk could give you a slight boost. However, if you already have a balanced diet, drinking more milk will likely not make you taller. And once you get through puberty, you stop gaining height.
The biggest factor in height is your genetics. But as long as you're still growing, some things may affect your height.
This article covers the links between milk and height, nutrition, and other factors that affect growth and development.
skynesher / Getty Images
Milk and Height: What's the Link?
Explainer
Milk contains insulin-like growth factor-1 (IGF-1), which plays a major role in growth and development. It's also rich in other micro- and macronutrients that affect growth, such as:
In Children and Teens
Do growing children need milk? Many nutrients in cow's milk are related to growth and development. However, studies on whether consuming milk or milk products affects growth during childhood and puberty have reported mixed results.
Research suggests that drinking milk increases height and a lower probability of stunted growth. However, other factors, such as overall diet, malnutrition, and access to healthcare, may play a role in some study findings.
Children and teens need nutrients like protein, calcium, and vitamin D to grow strong and healthy. You can get them from milk or other sources.
A healthcare provider can address your concerns about your child's growth.
What About Adults?
You stop growing after puberty, so drinking milk won't help you grow taller once you're an adult. Among its other benefits, calcium is good for your bones and may help prevent osteoporosis, a condition in which you lose bone mass and density. Over time, you can lose height due to bone compression.
Most adults need 1,000 to 1,200 milligrams of calcium a day. Milk can help you meet your calcium needs, but it isn't the only way to get there. You can get calcium, vitamin D, and other nutrients from various foods. A healthcare provider may recommend dietary supplements if you have osteoporosis or osteopenia, a precursor to osteoporosis.
What Determines Height
One of the main factors in determining height is beyond your control. As much as 80% of a person's height has to do with DNA, with more than 700 gene variants playing a direct or indirect role. During gestation, factors such as maternal nutrition, smoking status, and exposure to hazardous substances can affect the child's growth.
Other factors that affect height throughout childhood and adolescence include:
Nutrition
Childhood diseases, particularly infections
Physical activity
Sleep
What Makes You Grow Taller?
It's important to note that height growth associated with puberty in girls starts around age 10 or 11 and peaks at about 12 years. In boys, the growth spurt begins around age 11 to 13 and peaks at about 14 years. There are exceptions, but most girls reach full height by age 15 and boys by age 17.
You can't do anything to override your genetics. But while you're still growing, there are a few things you can do to make sure you reach your full growth potential.
Get Enough Sleep
Your body releases growth hormones while you sleep. Missing a good night's sleep on occasion won't affect your growth. However, over the long term, insufficient sleep suppresses growth hormones, which can affect growth.
Children between 6 and 12 should get around 9-12 hours of sleep every night. Teens aged 13 to 18 years should aim for 8-10 hours.
Exercise
Physical activity during childhood and adolescence may influence the growth of muscle, bone, and body fat (adipose tissue).
Children and teens ages 6 through 17 should get one hour or more of moderate-to-vigorous physical exercise daily. This should include a mixture of aerobics, muscle-strengthening activities, and bone-strengthening exercises.
Eat a Balanced Diet
A healthy eating pattern for those aged two and older should include:
A variety of fruits and vegetables
Whole grains
Fat-free and low-fat dairy products
A variety of protein foods
Healthy oils
Adequate hydration
It's also best to limit calories from solid fats and added sugars.
Milk Serving Size in Different Age Groups
Although water can provide all the hydration needed to live, milk offers nutrients essential to healthy growth and development. Experts recommend:
Under 12 months: No cow's milk
Age 12-24 months: 2 cups (16 oz) of whole milk per day
Age 2-5 years: 2-3 cups (16-24 oz) nonfat (skim) or low-fat (1%) milk per day
For adults and children 9 or older, the recommended milk intake (or other dairy products such as cheese and yogurt) is 3-8 oz servings per day.
How much milk you need depends on the overall quality of your diet. If you already have a high-quality diet, drinking more milk may not be helpful. You likely get enough of the same nutrients from other foods. For example, you can get plenty of calcium in foods such as:
Kale, broccoli, bok choi, turnip greens, spinach
Nuts and beans
Canned fish with bones
Fortified foods such as orange juice, tofu, cereals
Summary
The biggest factor in height is genetics. But it takes good nutrition throughout childhood and adolescence to reach your full height potential. Milk is a powerhouse of nutrients essential for growth and development. If you're malnourished or can't maintain a balanced diet, drinking more milk may help you gain height. Other factors that can affect growth are getting enough sleep and exercising regularly.
But if you already have a nutritious diet, drinking more milk probably won't help you grow taller. And once you reach adulthood, you've reached your full height. Speak with a healthcare provider if you have questions about growth and development.
Read the original article on Verywell Health.
