Key Takeaways Milk contains nutrients like protein, calcium, and vitamin D, which all support bone growth and health and are linked to height growth in children. Recent research suggests that while milk alone may not make you taller, the nutrients it provides, alongside a balanced diet, can optimize height growth. For kids with a lactose sensitivity or milk allergy, some milk alternatives — like fortified soy milk — also offer plenty of nutritional value. 📌 When your toddler doesn’t want to eat a balanced diet, supplements can help provide the nutrients they need! Does Drinking Milk Make You Taller? The short answer. As part of a balanced diet, milk can make you taller. How? A tall glass of cold milk delivers important nutrients for growth, like protein, vitamin D, and minerals like calcium and phosphorus, all of which build and strengthen new bone. What the Research Says: Milk and Height Growth Research on milk and height growth has resulted in different findings. In one study, more milk-drinking correlated with an increase in growth factor — an important hormone for growth in childhood. [2] But, this only looked at adults, so more research needs to be done to confirm these findings in children. Another study on 717 children aged 2-17 years found that drinking milk was most associated with height growth compared to other beverages. [3] For each 8 oz (240 ml) a child drank per day, height increased by 0.15 inches (0.39 centimeters). In contrast, in another study on 3007 children and teens aged 6-18, researchers noticed no significant effects on height growth with milk intake. A research review on almost 4,000 children and adolescents acknowledged that dairy products increase bone mineral content during childhood, but say that they can't conclusively tie drinking milk to height growth. [4] In the end, research is split, and more is needed to know for sure how much milk affects height. 📌 Young kids can be picky, but supplements for ages 2-4 can give them nutrients vital for growth! Common Myths About Milk and Height Myth: Drinking milk guarantees increased height.Truth: While milk supports growth, it can’t override genetic factors. [5] Myth: All types of milk are equally beneficial for growth.Truth: Different types of milk have varying nutritional profiles. [6] Here’s a comparison: Milk Type Calcium (mg/cup) Protein (g/cup) Vitamin D (IU/cup) Whole Milk 306 8 96 Low-fat Milk 310 8 104 Skim Milk 325 8 108 Almond Milk (fortified) 422 1 91 Soy Milk (fortified) 246 9 66 Myth: More milk always equals more growth.Truth: There’s a limit to how much your body can use. Excessive milk consumption doesn’t translate to increased height. Optimal Milk Consumption Optimal milk consumption changes throughout childhood. The U.S. Department of Agriculture recommends toddlers from ages 1-2 should drink 1 2/3 to 2 cups of milk daily, and children ages 2-8 should get between 2 and 2 1/2 cups a day. Older kids aged 9-18 need closer to 3 cups every day. [7] For adults over 18, the American Heart Association says they can lower their milk intake to 2 cups daily (or the equivalent of 2 servings of dairy). [8] 📌 Has your toddler turned their back on milk? Check out these vitamin supplements for toddlers! The Science Behind Height Growth: The Real Factors Influencing your Height Growth A child's height growth is decided by several factors. Some are set in stone, but you have some influence on others. The real factors behind height growth include: [9] Age: Babies and toddlers grow fastest, then growth slows until puberty, when it increases again. Early birth: Premature birth or being born small for your age can affect your height, especially in the early years of growth. Genetics: Parents pass their DNA on to their children, and 80% of height is determined by genes. [9] Nutrition: Poor nutrition can stunt growth, but a healthy, balanced diet paves the way for maximum height. Sleep: Deep sleep tells the brain to release growth hormone, which prompts healthy development in children. [10] Exercise: Physical activity helps build strong muscles and bones in children. [11] Environment: Your child's environment can affect growth — factors like pollution, stress, and housing. [12] Occasionally, children have a growth hormone deficiency, which can cause growth stunting. Most kids catch up after periods of slow growth, but if you feel concerned, you can ask your child's doctor for their recommendations. 📌 Stumped on food ideas for your young kids? Discover the best foods for toddlers! The Nutritional Profile of Milk Cow's milk contains mostly water — about 87%. The rest consists of protein, fat, carbohydrates, vitamins, and minerals. [13] Here's what the nutrients in milk do for you: Calcium: Supports bone development and strength [14] Protein: Aids in muscle growth and tissue repair [15] Vitamin D: Enhances calcium absorption [16] Vitamin A: Promotes bone growth, vision, and immune function [17] Vitamin B12: Supports red blood cell formation and neurological function [18] These elements are important for anyone, but especially in a child's developing body and brain. 📌 Is your child getting all their nutrients from their diet? If not, these vitamins for growth can help! Be cautious with any milk marketed specifically to toddlers. [19] These products often include more sugar and carbohydrates, and less protein and other nutrients compared to cow's milk. Plus, they're much more expensive. Milk and Bone Health Milk and other dairy products serve as the most important source of calcium — a vital mineral for bone and height growth. [20] The vitamin D in milk helps your child's body absorb calcium better, giving it an essential role to play in bone health. Milk also delivers phosphorus and protein, which promote strong, healthy bones. [21] It can even prevent fractures and osteoporosis later in life! 📌 Worried your child isn’t growing fast enough? Consider height growth supplements! Milk Alternatives as Sources of Nutrients You may not want to give your child cow's milk because of personal dietary choices, or because of a milk allergy or lactose intolerance. In this case, many parents turn to milk alternatives, like soy, almond, or oat milk. Keep in mind, milk alternatives rarely have the same levels of protein and other nutrients compared to cow's milk, but most have added calcium and vitamin D. [22][23]Be sure to check the labels of any milk alternative to ensure you're giving your child what they need! Milk vs. Milk Alternatives: Nutritional Breakdown Low Fat Cow's Milk Calories: 106 per cup Protein: 8 g per cup Calcium: 310 mg per cup Vitamin D: 104 IU per cup Key benefit: High in calcium and protein, essential for bone growth and muscle development Best for: Children, teens, and individuals without lactose intolerance Almond Milk Calories: 34 per cup Protein: 1 g per cup Calcium: 422 mg per cup Vitamin D: 91 IU per cup Key benefit: Low in calories Best for: Kids with lactose intolerance Soy Milk Calories: 86 per cup Protein: 9 g per cup Calcium: 246 mg per cup Vitamin D: 66 IU per cup Key benefit: High in protein and often fortified with calcium and vitamin D Best for: Vegans and those looking for a dairy-free protein source Oat Milk Calories: 109 per cup Protein: 2 g per cup Calcium: 336 mg per cup Vitamin D: 155 IU per cup Key benefit: Creamy texture and often fortified with nutrients Best for: Children with nut allergies Coconut Milk* Calories: 400 per cup Protein: 3 g per cup Calcium: 10 mg per cup Vitamin D: 0 IU per cup Key benefit: Naturally sweet flavor Best for: Those looking for a lower-protein option Rice Milk Calories: 115 per cup Protein: <1 g per cup Calcium: 288 mg per cup Vitamin D: 2 IU per cup Key benefit: Hypoallergenic and easy to digest Best for: Kids with nut, soy, or lactose allergies Cashew Milk Calories: 130 per cup Protein: 4 g per cup Calcium: 15 mg per cup Vitamin D: 0 mcg per cup Key benefit: Creamy texture and low in calories Best for: Those looking for a nut-based option *Amount vary based on brand Source: USDA Conclusion: The Truth About Milk and Height While drinking milk offers no guarantees of height growth in children, it does offer plenty of nutrients needed to grow taller. The protein, calcium, and vitamin D in each glass will help your child build strong bones and reach their growth potential, alongside exercise, balanced nutrition, and great sleep. If you want to ask about height growth supplements or a possible growth hormone deficiency, your child's doctor is a great place to start. Otherwise, pour that milk and watch your child grow! Frequently Asked Questions Does milk make you taller? Milk can help support your growth because it’s packed with essential nutrients, but don’t forget that genetics and your overall lifestyle matter just as much. So enjoy milk, but remember it’s just one piece of the height puzzle! How much milk should children drink daily? Children aged 1-8 should drink 1 2/3 to 2 1/2 cups of milk daily, and those aged 9-18 should have 3 cups to support their growth. They don’t have to meet this with milk alone – any dairy products counts. Keeping up with these amounts helps ensure they get the calcium and nutrients they need! Are there alternatives to milk for essential nutrients? Absolutely, soy milk, fortified orange juice, and leafy greens are great alternatives that offer essential nutrients like calcium and protein. So, you can definitely find nutritious options beyond traditional milk! What other factors influence height growth? Some other factors influencing height growth are: Physical activity Sleep Proper nutrition So, make sure to get enough exercise, rest well, and eat a balanced diet! Does yogurt also help with height growth? Yogurt can support overall health, which plays a role in growth, but it isn’t a major factor in increasing height. Focus on a balanced diet and nutrition for the best growth results. References [1] O'Neil CE, Nicklas TA, Fulgoni VL 3rd. Food Sources of Energy and Nutrients of Public Health Concern and Nutrients to Limit with a Focus on Milk and other Dairy Foods in Children 2 to 18 Years of Age: National Health and Nutrition Examination Survey, 2011⁻2014. Nutrients. 2018 Aug 9;10(8):1050. doi: 10.3390/nu10081050. PMID: 30096892; PMCID: PMC6116120., https://pmc.ncbi.nlm.nih.gov/articles/PMC6116120/ [2] Romo Ventura E, Konigorski S, Rohrmann S, Schneider H, Stalla GK, Pischon T, Linseisen J, Nimptsch K. Association of dietary intake of milk and dairy products with blood concentrations of insulin-like growth factor 1 (IGF-1) in Bavarian adults. Eur J Nutr. 2020 Jun;59(4):1413-1420. doi: 10.1007/s00394-019-01994-7. Epub 2019 May 14. PMID: 31089868., https://pubmed.ncbi.nlm.nih.gov/31089868 / [3] Marshall TA, Curtis AM, Cavanaugh JE, Warren JJ, Levy SM. Higher Longitudinal Milk Intakes Are Associated with Increased Height in a Birth Cohort Followed for 17 Years. J Nutr. 2018 Jul 1;148(7):1144-1149. doi: 10.1093/jn/nxy071. PMID: 29924327; PMCID: PMC6669942., https://pmc.ncbi.nlm.nih.gov/articles/PMC6669942/ [4] Carmela de Lamas, María José de Castro, Mercedes Gil-Campos, Ángel Gil, María Luz Couce, Rosaura Leis,Effects of Dairy Product Consumption on Height and Bone Mineral Content in Children: A Systematic Review of Controlled Trials, Advances in Nutrition, Volume 10, Supplement 2, 2019,Pages S88-S96,ISSN 2161-8313, https://doi.org/10.1093/advances/nmy096. [5] Predicting a Child’s Adult Height, 1/27/2016, https://www.healthychildren.org/English/health-issues/conditions/Glands-Growth-Disorders/Pages/Predicting-a-Childs-Adult-Height.aspx [6] Front. Nutr., 28 October 2022, Sec. Food Chemistry, Volume 9 - 2022, https://doi.org/10.3389/fnut.2022.988707 [7] How much dairy, including milk should my child drink?, U.S. Department of Agriculture, Nov 29, 2024, https://ask.usda.gov/s/article/How-much-dairy-should-I-provide-for-my-child-under-the-age-of-two-How-much-milk-should-my-child-drin [8] American Heart Association, “Dairy Products: Milk, Yogurt and Cheese”, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dairy-products-milk-yogurt-and-cheese [9] Nationwide CHildren’s, “Are You Worried About Your Child's Height?”, Jul 26, 2023, https://www.nationwidechildrens.org/family-resources-education/700childrens/2023/07/are-you-worried-about-your-childs-height [10] Nemours® KidsHealth®, “Can Lack of Sleep Stunt Your Growth?”, January 2021, https://kidshealth.org/en/teens/sleep-growth.html [11] Children's Museum of Sonoma County, “The Importance of Physical Activity for Kids”, August 3, 2021, https://www.cmosc.org/the-importance-of-physical-activity-for-kids/ [12] Center on the Developing Child of Harvard University, Place Matters: The Environment We Create Shapes the Foundations of Healthy Development, March 29, 2023, https://developingchild.harvard.edu/resources/working-paper/place-matters-the-environment-we-create-shapes-the-foundations-of-healthy-development/ [13] The Nutrition Source, July 2021, https://nutritionsource.hsph.harvard.edu/milk/ [14] Medline Plus, https://medlineplus.gov/calcium.html [15] Medline Plus, https://medlineplus.gov/dietaryproteins.html [16] Medline Plus, https://medlineplus.gov/vitamind.html [17] Medline Plus, https://medlineplus.gov/vitamina.html [18] Medline Plus, https://medlineplus.gov/ency/article/002403.htm [19] National Library of Medicine, “Toddler foods and milks don’t stack up against regular foods and milks”, 2022 Feb 25, https://pmc.ncbi.nlm.nih.gov/articles/PMC8876127/ [20] National Library of Medicine, “Milk and Dairy Products: Good or Bad for Human Bone? Practical Dietary Recommendations for the Prevention and Management of Osteoporosis”, 2021 Apr 17, https://pmc.ncbi.nlm.nih.gov/articles/PMC8072827/ [21] International Osteoporosis Foundation, “ServeUpDairyProducts_FactSheet”, 2015, https://www.osteoporosis.foundation/sites/iofbonehealth/files/2019-03/2015_ServeUpDairyProducts_FactSheet_English_0.pdf [22] HealthyChildren.org, Cow’s Milk Alternatives: Parent FAQs, 6/2/2022, https://www.healthychildren.org/English/healthy-living/nutrition/Pages/milk-allergy-foods-and-ingredients-to-avoid.aspx [23] American Society for Nutrition, Nutritional content of most milk alternatives doesn’t measure up to cow’s milk, July 24, 2023, https://nutrition.org/nutritional-content-of-most-milk-alternatives-doesnt-measure-up-to-cows-milk/
