Many teenagers worry about their height, especially if they feel they might be falling behind their peers. Is there still a chance to grow taller after 15? According to a groundbreaking study, the answer is yes—with a catch.
Regular consumption of sugar-free dairy products can contribute to height growth even in mid-adolescence, while sweetened dairy options offer no significant benefits.
The Study: Sugar-Free Dairy and Height Growth
The study analyzed 3,529 students, with an average age of 15. The results revealed that consuming just one extra serving of unsweetened dairy daily, such as milk or cheese, led to an average height increase of 0.3 to 0.4 centimeters per year. However, the same effect was not observed in students who consumed sweetened dairy products.
Dr. Chen Yi-Cheng, a pediatric endocrinologist at Hsin Women and Children’s Clinic, shared these findings on his Facebook page. He emphasized that dairy products are a cornerstone of nutritional support for children’s growth, especially when consumed in their natural, sugar-free form.
Why Dairy Works for Growth
Dairy products are rich in calcium, protein, and other essential nutrients that support skeleton growth and overall development. According to Dr. Chen, the study’s participants were at an age where growth typically begins to slow—especially for girls and some boys who are nearing their grown up height. Despite this, the added intake of unsweetened dairy still contributed to measurable growth.
Dr. Chen suggests that the earlier children incorporate dairy into their diets, the greater the potential benefits for height increase. For younger children who are still in their rapid growth phase, the impact could be even more pronounced.
The Role of Sugar-Free Options
One key takeaway from the research is the stark difference between sugar-free and sweetened dairy products. While sugar-laden options like flavored milk and yogurt may be more appealing to some children, they lack the same growth benefits as unsweetened varieties. Artificial sweeteners and added sugars in these products do not support skeletal health or growth in the same way natural dairy does.
Dr. Chen advises parents to encourage their children to consume plain milk, cheese, or other natural dairy products. These provide the maximum nutritional benefits without the downsides associated with excessive sugar consumption.
Overcoming Dairy Aversion
Some parents express frustration when their children refuse to consume dairy. While flavored milk and yogurt may seem like convenient alternatives, Dr. Chen recommends gradually introducing unsweetened options. Parents can also explore creative ways to incorporate dairy into meals, such as adding cheese to sandwiches or using milk in cooking.
A Simple Path to Growth
This study confirms that height growth isn’t solely determined by genetics—nutrition plays a critical role. Even for teenagers who feel they’re "too old" to grow, adding one serving of sugar-free dairy to their daily diet can make a noticeable difference.
For parents, the key is consistency and choosing unsweetened options. By fostering healthy habits and prioritizing natural dairy, families can support their children’s growth and overall health. And for teenagers? It’s never too late to reach new heights—one glass of milk at a time.
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Video by CBC News
