Can a 20-Year-Old Still Grow Taller and Gain Weight?

Increase in height and weight?

Hello: A 20-year-old male, 160 cm tall and weighing less than 45 kg, is wondering if there is still a chance to grow taller and also wants to gain weight.
Should I check if the growth plates have closed? Besides drinking milk, can I substitute with soy milk or oatmeal? Can taking calcium supplements help with height? Since I want to gain weight, what kind of diet and exercise would be better?

Nìmíng, 20~29 year old female. Ask Date: 2015/12/04

Dr. Cai Xiuwen reply Nutrition

Hello! Factors influencing height include genetics, nutrition, and exercise.
For boys, if their height is accompanied by a noticeably low weight, it is advisable to pay attention to whether their diet is balanced, ensuring adequate protein, calcium, and vitamin D intake.
It is also recommended to get plenty of sunlight daily and engage in sports such as basketball or jumping rope.
Consulting with a nutritionist to discuss current dietary habits and nutritional adequacy is beneficial.
Foods high in calcium include milk, black sesame seeds, tofu, and small dried fish.
The absorption rate of calcium from animal-based foods tends to be better.
If dietary intake is insufficient, it is advisable to discuss with a physician whether calcium supplements are appropriate.
This information is provided by Dietitian Tsai Hsiu-Wen from Nantou Hospital, Ministry of Health and Welfare.
Wishing you peace and good health.

Reply Date: 2015/12/04

More Info

At the age of 20, the likelihood of growing taller is significantly reduced due to the closure of the growth plates in the bones, which typically occurs after puberty. For males, this process usually completes by the late teens to early twenties. Once the growth plates are closed, no further increase in height is possible through natural means. However, there are several factors to consider regarding your overall health, weight gain, and nutritional needs.

First, it is essential to assess whether your growth plates have indeed closed. This can be done through an X-ray examination of your hand and wrist, which can provide a clear indication of your bone age and whether there is still potential for growth. If the growth plates are still open, there may be a slight chance for additional height, but this is generally uncommon at your age.

Regarding your weight, a height of 160 cm and a weight of under 45 kg indicates that you are underweight. Gaining weight in a healthy manner is crucial for your overall well-being. To achieve this, focus on a balanced diet that includes a variety of food groups. Incorporate protein-rich foods such as lean meats, fish, eggs, dairy products, legumes, and nuts. These foods are essential for muscle growth and repair, which can help you gain weight in a healthy way.

In addition to protein, ensure you are consuming adequate carbohydrates and healthy fats. Whole grains, fruits, and vegetables should be staples in your diet, providing essential vitamins and minerals. Healthy fats from sources like avocados, olive oil, and fatty fish can also support weight gain and overall health.

As for dairy alternatives, soy milk and oat milk can be good substitutes for cow's milk, but ensure they are fortified with calcium and vitamin D, as these nutrients are vital for bone health. Calcium is crucial for maintaining strong bones, and while it plays a role in bone density, it does not directly influence height once growth plates are closed. If you are considering calcium supplements, consult with a healthcare professional to determine if they are necessary based on your dietary intake.

In terms of exercise, engaging in strength training and resistance exercises can help you build muscle mass, which is beneficial for weight gain. Activities like weightlifting, bodyweight exercises, and even sports can contribute to muscle development. Additionally, ensure you are getting enough rest and recovery time, as this is when your body repairs and builds muscle.

Lastly, if you are experiencing any health issues, such as gastrointestinal discomfort or food allergies, it is essential to consult with a healthcare provider. These issues can affect your ability to gain weight and overall health. A registered dietitian can also provide personalized dietary advice tailored to your specific needs and help you create a meal plan that supports both weight gain and overall health.

In summary, while the chances of growing taller at 20 are slim due to the closure of growth plates, focusing on a balanced diet, proper nutrition, and strength training can help you gain weight and improve your overall health. Always consult with healthcare professionals for personalized advice and to address any health concerns you may have.

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