The average height of a man in modern times is 175 cm. The average height of a woman is 170 cm. In some countries and regions, these figures may vary. For example, the tallest people live in Europe. And there are more people of small stature in the Far East.
Although this indicator today does not particularly affect the quality of life of people, parents are still worried when their child lags behind their peers in growth. After all, this may indicate the development of a number of diseases, indicating that the developing body lacks certain elements. Or vitamins for human growth.
What are these vitamins? What drugs should be taken to accelerate growth? How to balance the nutrition of a child and a teenager? How else can you influence your growth? We will give answers to these questions further.
Growth conditions
Vitamins for human growth are often powerless. The fact is that taking these supplements alone is not enough. To ensure the full development of the body, you must first create favorable conditions:
- Proper nutrition. The diet of a child or adolescent must be balanced. All the necessary nutrients, micro and macro elements, vitamins, to a greater extent, a person needs from food. In this case, the menu must necessarily correspond to the age of the child, adolescent.
- Sufficient activity. The child should spend as much time as possible in active games, get involved in sports and just walk in the fresh air. If he is engaged in a spore, then he needs vitamins especially, since his development is more active. Vitamins in this case can improve metabolism, and exercise accelerates bone growth and extension.
- Relaxation. The correct sleep / wake mode is also important. After an active day, the child should fully rest. The sufficient duration of sleep is first monitored by his parents, and then the child learns to fall asleep and wake up on time on his own. Children should sleep at least 8 hours a day. Moreover, going to bed is most useful at 22-23 hours.
- Friendly atmosphere at home and no stress. The intake of vitamins will not have any sense if the child’s nervous system is constantly tense. Periodic stressful situations negatively affect development. Including, and slow down growth.
And, of course, during the period of the most active development of the body, it is necessary to take mineral complexes and vitamins for human growth. In particular, attention is paid to those elements that are responsible for the development of bone tissue.
What vitamins are needed?
There is a whole complex of vitamins for human growth:
- Vitamin A. This element is important in that it is actively involved in the synthesis of bone tissue, bone hardening processes. In general, it is important for the processes of new cell formation, organ tissue renewal. Promotes the production of growth hormones.
- Beta carotene. The element is contained in our usual food - vegetables of red, orange and yellow shades. Easiest to digest with fats. What does it have to do with vitamins for human height? In our bodies, beta-carotene is synthesized directly into vitamin A.
- Vitamins B1 and B2. These elements contribute to the acceleration of metabolism (that is, metabolism) in the body, and also stimulate blood circulation in all vital organs.
- Vitamin B11. The second name is elcarnitine. It used to be called the "vitamin for human height." It not only helps to accelerate the growth processes of the developing organism, but also allows the child to gain the necessary weight faster. Directly involved in the synthesis of bone marrow cells.
- Vitamin D. The element is valuable in that it accelerates the absorption of calcium in the gastrointestinal tract. But it is calcium that is so necessary for the growth and restoration of bone tissue. Especially this vitamin is indicated for young children up to 1 year old. Then it is of the greatest importance for the growth of the baby.
Other Elements Important for Growth
Now you know which vitamins are important for human growth above all. But do not forget about supplements with the following elements, which also directly affect the development of the child and adolescent:
- Calcium. This element, in fact, is the main component of our bones. Its deficiency slows the growth of the child in height. Therefore, when choosing complex supplements for their children, parents must make sure that they also contain calcium.
- Iodine. The element is very important for the thyroid gland. But where does the growth? It is the thyroid gland that produces the so-called "growth hormones." And they trigger bone growth processes.
What are the norms per day?
What vitamins are needed for human growth? A, B1, B2, B11, D, beta-carotene. But in their respect, more does not mean that it is better. It is important to keep a middle ground. After all, both a lack of vitamins and their excessive consumption can harm the body.
As for vitamins for the growth of an adult and a child and the necessary mineral elements, experts introduce daily standards in relation to them, depending on age.
Up to 1 year:
- Vitamin A: 550 mcg.
- Vitamin B1: 0.4 mg.
- Vitamin B2: 0.5 mg.
- Vitamin B6: 0.5 mg.
- Vitamin B11: 15 mg.
- Vitamin D: 10 mcg.
- Calcium: 500 mg.
- Iodine: 50 mcg.
Children 1-3 years old:
- Vitamin A: 600 mcg.
- Vitamin B1: 0.7 mg.
- Vitamin B2: 0.8 mg.
- Vitamin B6: 1 mg.
- Vitamin B11: 50 mg.
- Vitamin D: 10 mcg.
- Calcium: 800 mg.
- Iodine: 70 mcg.
Norms for children aged 3-6 years:
- Vitamin A: 750 mcg.
- Vitamin B1: 0.9 mg.
- Vitamin B2: 1.1 mg.
- Vitamin B6: 1.1 mg.
- Vitamin B11: 100 mg.
- Vitamin D: 10 mcg.
- Calcium: 800 mg.
- Iodine: 90 mcg.
For schoolchildren under 12 years old, the following standards must be observed:
- Vitamin A: 1050 mcg.
- Vitamin B1: 1.1 mg.
- Vitamin B2: 1.4 mg.
- Vitamin B6: 1.5 mg.
- Vitamin B11: 200 mg.
- Vitamin D: 10 mcg.
- Calcium: 1000 mg.
- Iodine: 130 mcg.
For adolescents over 12 years old, young people have introduced the following standards for the use of vitamins responsible for human growth:
- Vitamin A: 1500 mcg.
- Vitamin B1: 1.5 mg.
- Vitamin B2: 1.7 mg.
- Vitamin B6: 2 mg.
- Vitamin B11: 300 mg.
- Vitamin D: 10 mcg.
- Calcium: 1200 mg.
- Iodine: 150 mcg.
Food content
Many parents are interested in what to drink vitamins for human growth. But for the child’s development to be complete, nevertheless, most of these elements must come from food.
Vitamin A is found in the following foods:
- Fish. In particular, salmon.
- Vegetable oils - sunflower, corn, olive.
- Red, yellow, orange vegetables. Beta-carotene-rich carrots.
B vitamins are the most effective and fastest. Not only participate in the metabolism, but also contribute to the production of growth hormone. They are contained in the following products:
- Cereal.
- Legumes
- Meat.
- The eggs.
- Brewer's yeast.
- Kvass.
Do not forget about the proper intake of ascorbic acid - vitamin C. It helps the absorption of other vitamins, and also helps to strengthen the immune system. The following foods are rich in vitamin C:
- Citrus fruits.
- Currant.
- Rowan.
- Potatoes.
- Rosehip.
- Kiwi.
- Cabbage.
- Parsley.
Vitamin D is needed to strengthen bones and teeth. For its proper intake into the body, walks in the fresh air, under the sun. It is produced by exposure to ultraviolet light on human skin. Vitamin A is also found in milk and fish.
Diet formation
We determined which vitamins are responsible for human growth. Based on this, it is important to draw up the daily menu of a child or adolescent:
- For breakfast cereals and cereal products are required. So the child receives the energy he needs during the day. You can add to breakfast and boiled egg, herbal tea.
- For lunch, there must be foods rich in protein and fiber on the table. This is necessary for the formation of bone and muscle tissue. Food should be both diverse and healthy: soups, salads, meat dishes, fish, offal, natural juices, compotes.
- At midday, offer your child fresh fruits, dairy products, cheese, cottage cheese, milk. This is the right time to take vitamin supplements.
- Easily digestible food is suggested for dinner, as it does not inhibit metabolism and does not affect sleep. These are seafood, salads with nuts, eggs, vegetables, tea or juice.
Multivitamin Complexes
As a rule, taking individual vitamins that promote human growth is not as effective as multivitamin complexes. They are filled with various useful elements for the development, growth of the child, strengthening his immunity. In addition to vitamins, they contain valuable mineral and organic substances.
When buying multivitamin complexes, it is important to look at what proportion of vital elements from the daily norm is contained in one serving of the drug. It is important that this figure fluctuates between 50-100%.
Multivitamin complexes are sold in any pharmacy, dispensed without a doctor’s prescription. However, it is important to consult with your doctor before making such a purchase in order to purchase the drug most suitable for you.
What is the important difference between multivitamin agents and monovitamins? The former are mainly intended for prevention. Growth stimulation here is one of the suitable goals. But taking monovitamins is prescribed for therapeutic purposes. In particular, for the treatment of pathologies, diseases, special conditions associated with the lack of an element.
We list the most famous multivitamin complexes containing the necessary vitamins that affect human growth.
"Alphabet"
The complex consists of three types of tablets, each of which has a certain beneficial effect on the body. For example, in pill No. 1 there is vitamin B1 and iron. They help stimulate blood circulation, the synthesis of important elements of the blood - red blood cells, white blood cells and so on.
Tablet number 2 contains antioxidants. These substances protect the body from the effects of external harmful factors. Tablet number 3 contains calcium and vitamin D, which stimulate the formation and growth of bones.
In addition to accelerating the growth of a child and a teenager, such a multivitamin complex is effective for other purposes: it fights against vitamin deficiencies and vitamin imbalances in the body. It is used for recovery from diseases and complex treatment (in particular, chemotherapy).
"Multitabs"
First of all, this multivitamin complex is valued for its high content in antioxidants. They have a beneficial effect on metabolism, help strengthen the immune system.
Forms of release are aimed at certain age categories. So, Multitabs packages for children and adolescents contain more elements that contribute to the development of the body, its growth.
Complivit
A multivitamin complex quite well-known in the Russian expanses. First of all, it is appreciated for its balanced content. "Complivit" contains a "growth vitamin" and B12. The latter is actively involved in the breakdown of nutrients (proteins, carbohydrates and fats), promotes the absorption of iron by the body.
Centrum
This multivitamin complex is good in that it contains elements that stimulate the body's energy production, as well as cell division processes. "Centrum" helps to reduce the level of "bad" cholesterol in the blood.
However, it is worth noting that this vitamin complex does not contain the vitamin D necessary for a developing organism.
Growth secrets
If a teenager or young man stubbornly wants to grow another few centimeters, then, in addition to vitamins, you can turn to the following:
- Exercise therapy, special exercises for posture. When a person straightens up, stops hunching, he becomes a few centimeters higher.
- Swimming. Constant training is needed, not just “splashing”. You need to swim in the pool for 1-2 km, alternating the styles of "cross" and "butterfly".
- Exercises on the horizontal bar. In order to stretch, pull-ups are needed. This is the best exercise for the back and spine.
Vitamins for growth are taken mainly as part of multivitamin complexes. But one should not forget about their natural intake into the body with food.