As a personal fitness trainer, I get asked a lot of questions about supplements and their effects on the body. One question that comes up frequently is whether creatine can make you taller. It’s a common misconception that taking creatine supplements can increase your height, but is there any truth to this claim?
In this article, we’ll take a deep dive into the science behind creatine and its effects on the body, including whether it has any impact on height.
We’ll examine the latest research, answer the question does creatine make you taller, and offer insights to help you make an informed decision about whether creatine is the right choice for growing taller, we’ll also answer some frequently asked questions. So, if you’re curious about creatine and its potential impact on your height, read on!
Does Creatine Make You Taller?
In short, No, creatine does not make you taller. But it can be helpful if you are still at your growing age. It is a naturally occurring substance in the body that is involved in energy production during high-intensity exercise.
It is often used as a supplement to help improve athletic performance and increase muscle mass [1].
If you are a teenager then creatine can somewhat help you achieve your maximum potential height. A study published in 2021 has shown that children and teenagers (2-19) who consumed each additional 0.1 g of creatine per day increased height by 0.60 cm (simple model) or 0.30 cm (adjusted model) [2].
This shows that adding foods that contain creatine to a regular diet among children and teenagers can help in increasing height. However, it does not affect bone growth or height if you have crossed puberty.
Height growth is primarily determined by genetics, but it can also be influenced by factors such as nutrition and physical activity. During childhood and adolescence, growth hormone stimulates bone growth and development, leading to an increase in height.
Adequate nutrition, particularly a diet rich in protein, vitamins, and minerals, is important for proper bone growth. Physical activity and exercise also play a role in height development by stimulating bone growth and improving posture.
How Does Creatine Affect Height?
Creatine does not affect height in a negative way. Height is determined by a person’s genetics, which is why most people reach their full height potential by the time they reach their late teens or early twenties.
Creatine is a naturally occurring substance in the body that plays a role in energy production and also is known to help with increasing muscle mass. Creatine is very much popular as it can help improve athletic performance and increase muscle mass by providing additional energy to the muscles and helping you push harder in workouts.
However, creatine does not affect bone growth or height in adults. In fact, there is not enough scientific evidence to suggest that any supplement or exercise can increase a person’s height in adulthood drastically beyond their genetic potential.
It is important to focus on overall health and fitness through a balanced diet and regular exercise rather than hoping for any quick fixes or miracle cures.
Does Creatine Affect Growth Hormone?
There is some evidence to suggest that creatine may have a small effect on growth hormone levels in the body, but the research is limited and the results are mixed. Some studies have shown that creatine supplementation may affect growth hormone levels in some individuals, while others have found no effect.
For example, a study published in 2001 showed that short-term creatine supplementation does not change the responses of growth hormones, testosterone, and cortisol [3].
While another study of the year 2000 shows that acute creatine loading can increase human growth hormone secretion [4].
It is important to note that if there is any effect of creatine on growth hormones, is likely to be small, and the primary benefits of creatine supplementation are related to improving athletic performance and increasing muscle mass, rather than affecting growth hormone levels. More research is needed to fully understand the relationship between creatine and growth hormone.
Does Creatine Stunt Height Growth?
There is no evidence to suggest that creatine stunts height growth. Height is primarily determined by genetics, nutrition, and physical activity, and creatine has no effect on bone growth or height.
Creatine is a naturally occurring substance in the body that is involved in energy production during high-intensity exercise. When supplemented, it can help improve athletic performance and increase muscle mass by providing additional energy to the muscles.
However, there is no scientific evidence to suggest that creatine has any negative impact on height growth or bone development. Instead, when it is added to the diet among children and teenagers it has been proven to help them achieve their maximum potential height. It is also important to focus on a balanced diet and regular physical activity for healthy growth and development.
At What Age Does Height Growth Stop?
Height growth typically stops for both boys and girls by the time they reach their late teens. This is because growth hormone production decreases significantly as we age, and the growth plates in our bones eventually fuse, which means they are no longer able to grow.
According to kidshealth.org, For girls, height growth usually stops by the age of 14, while for boys it can stop anywhere between the ages of 16 and 18.
It is important to remember that in some exceptional cases, adolescents can even grow till their early twenties. This can be due to a growth spurt or some other reasons. A growth spurt is a time period when a child experiences fast physical growth like height and weight.
There are some individual variations, and factors such as nutrition and physical activity which can also influence height development. It’s important to focus on maintaining a healthy lifestyle throughout life to support overall health and well-being.
Is it OK For a Teenager to Take Creatine?
There is not enough research to determine the long-term effects of creatine supplementation on teenagers. While it is generally considered safe for adults when taken in recommended doses, there are concerns about its use in younger individuals.
The American Academy of Pediatrics (AAP) advises against the use of creatine by individuals under the age of 18 [5]. This is because the effects of creatine on developing bodies have not been fully studied, and there is some concern that it may interfere with normal growth and development.
Another scientific paper concludes that there is simply not enough evidence to prove how safe creatine supplementation is among children and adolescents because almost all the research about creatine safety has been done among adults [6].
On the other hand, one study concludes that based on the limited evidence, creatine supplementation appears safe and potentially beneficial for children and adolescents [7].
It is important for teenagers to focus on a balanced diet and regular exercise to support their athletic performance and overall health. If you are a teenager I recommend you add certain foods to your diet that contain creatine so that it can benefit you, as creatine supplementation is not recommended simply because the research is inconclusive on one answer which is to prove the safety of creatine supplements among teenagers.
If you still want to use creatine supplements in your teenage, then consulting a healthcare professional is recommended.
Related: Does Abs Workout Affect Height? What’s The Truth?
Can Creatine Stunt Puberty?
There is limited research on the effects of creatine on puberty. More research is needed to fully understand the effects of creatine on puberty, and it is recommended that teenagers avoid creatine supplementation until more information is available.
It is important for teenagers to focus on a balanced diet and regular exercise to support their athletic performance, and overall health, and to obtain their maximum height.
6 Ways to Reach Your Maximum Potential Height
There are several ways to support healthy growth and reach your maximum potential height if you are still at your growing age.
- Proper Nutrition: A balanced diet rich in nutrients is essential for growth and development. Nutrients such as calcium, vitamin D, and protein are particularly important for bone health and growth [8, 9, 10].
- Regular Exercise: Exercise can help stimulate growth by promoting the production of growth hormones and improving overall health. Activities such as swimming, cycling, and playing basketball can be particularly beneficial for height development.
- Good Posture: Maintaining good posture can help lengthen the spine and promote healthy growth. This means making sure to sit and stand up straight, and avoiding slouching or hunching your back over.
- Adequate Sleep: Getting adequate sleep is vital for growth and development. During sleep, the body produces growth hormone, which is important for bone growth and muscle development [11, 12].
- Avoiding Smoking and Alcohol: Smoking and alcohol can interfere with healthy growth and development and should be avoided.
- Consult a Healthcare Professional: If you have concerns about your height or growth, it’s important to consult a healthcare professional. They can provide guidance on healthy habits and recommend any necessary interventions.
Remember, genetics and environmental factors play a significant role in determining height [13, 14], but by focusing on healthy habits and lifestyle factors, you can optimize your growth potential. It’s important to note that there are limitations to how much you can influence your height, as genetics play an influential role.
In addition to the tips mentioned above, it’s important to ensure that you are getting enough vitamins and minerals in your diet. Calcium, vitamin D, and protein are all important for bone growth and development. Make sure to include plenty of dairy products, leafy greens, and lean protein sources in your diet.
Another way to support healthy growth is to maintain a healthy weight. Being underweight or overweight can interfere with growth and development, so it’s important to aim for a healthy body mass index (BMI) through regular exercise and a balanced diet.
Finally, it’s important to be patient and realistic about your growth potential. Height development is a gradual process that takes time, and it can be frustrating to feel like you’re not growing as quickly as you’d like.
However, by focusing on healthy habits and staying positive, you can support your growth and development and reach your maximum potential height.
Frequently Asked Questions (FAQs)
Summary
Creatine supplementation has been shown to have potential benefits for athletes looking to enhance their muscle mass and strength, but there is not enough scientific evidence to suggest that it can increase height or promote growth in adults. While there are few studies that state taking creatine in adolescence through your diet can be beneficial for height.
It may be tempting to look for quick fixes, but focusing on a healthy lifestyle that includes regular exercise, a balanced diet, and sufficient sleep is the best way to support your body’s natural growth and development in children and adolescents.
Height growth is generally recorded to stop by the age of 16-18. For adults, there is simply no way you can grow your height naturally but they can try some stretches that add no more than 1-2 inches to their height as stretches can help in improving posture.
Regarding growth hormones, there is no conclusive evidence on how creatine affects them.
By prioritizing your overall health and well-being, you can reach your maximum potential height and sustainably achieve your fitness goals.
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References
- Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
- Korovljev D, Stajer V, Ostojic SM. Relationship between Dietary Creatine and Growth Indicators in Children and Adolescents Aged 2-19 Years: A Cross-Sectional Study. Nutrients. 2021 Mar 23;13(3):1027. doi: 10.3390/nu13031027. PMID: 33806719; PMCID: PMC8004759.
- Eijnde BO, Hespel P. Short-term creatine supplementation does not alter the hormonal response to resistance training. Med Sci Sports Exerc. 2001 Mar;33(3):449-53. doi: 10.1097/00005768-200103000-00018. PMID: 11252073.
- Schedel JM, Tanaka H, Kiyonaga A, Shindo M, Schutz Y. Acute creatine loading enhances human growth hormone secretion. J Sports Med Phys Fitness. 2000 Dec;40(4):336-42. PMID: 11297004.
- Jordan D. Metzl, Eric Small, Steven R. Levine, Jeffrey C. Gershel; Creatine Use Among Young Athletes. Pediatrics August 2001; 108 (2): 421–425. 10.1542/peds.108.2.421
- Jagim AR, Kerksick CM. Creatine Supplementation in Children and Adolescents. Nutrients. 2021 Feb 18;13(2):664. doi: 10.3390/nu13020664. PMID: 33670822; PMCID: PMC7922146.
- Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w
- Fang A, Li K, Li H, Guo M, He J, Shen X, Song J. Low Habitual Dietary Calcium and Linear Growth from Adolescence to Young Adulthood: results from the China Health and Nutrition Survey. Sci Rep. 2017 Aug 22;7(1):9111. doi: 10.1038/s41598-017-08943-6. PMID: 28831091; PMCID: PMC5567300.
- Kuraoka S, Oda M, Mitsubuchi H, Nakamura K, Katoh T, Japan Environment And Children’s Study Jecs Group. Impaired Height Growth Associated with Vitamin D Deficiency in Young Children from the Japan Environment and Children’s Study. Nutrients. 2022 Aug 13;14(16):3325. doi: 10.3390/nu14163325. PMID: 36014831; PMCID: PMC9415323.
- Kim K, Melough MM, Kim D, Sakaki JR, Lee J, Choi K, Chun OK. Nutritional Adequacy and Diet Quality Are Associated with Standardized Height-for-Age among U.S. Children. Nutrients. 2021 May 16;13(5):1689. doi: 10.3390/nu13051689. PMID: 34065650; PMCID: PMC8156872.
- Gulliford MC, Price CE, Rona RJ, Chinn S. Sleep habits and height at ages 5 to 11. Arch Dis Child. 1990 Jan;65(1):119-22. doi: 10.1136/adc.65.1.119. PMID: 2301973; PMCID: PMC1792403.
- Seo MS, Hwang IC. Association between height and sleep duration in Korean adults. Intern Med J. 2021 Feb;51(2):272-275. doi: 10.1111/imj.15181. PMID: 33631845.
- Silventoinen K. Determinants of variation in adult body height. J Biosoc Sci. 2003 Apr;35(2):263-85. doi: 10.1017/s0021932003002633. PMID: 12664962.
- McEvoy BP, Visscher PM. Genetics of human height. Econ Hum Biol. 2009 Dec;7(3):294-306. doi: 10.1016/j.ehb.2009.09.005. Epub 2009 Sep 17. PMID: 19818695.
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