Hello and welcome to XXXXXXX

Thank you for writing to us.

I have gone through your query, and you are just 19-years-old. You have at least another 2-4 years to grow. Usually men do no grow much after the age of 24. So let us make the most of the 2-4 years you have to grow.

Some very important factors (do's and don'ts) play a vital role in increasing height. Let me list both of them for you to follow:

Do:
-Strectching exercises (making your spine more flexible, gives more space between your vertebrae, leading to growth)
-Sports like basketball, running, biking, yoga, and swimming greatly help
-High protein diet (eg. milk and other dairy products, meat, fish, eggs, tofu, chicken (breast piece),
-Vitamin supplements and diet (fruits and vegetables-you have to eat them everyday; diet plays a very important role, so keep eating all the time; but nutritional food, not fatty food)
-Plenty of water
-Lots of sleep (research has shown that the most amount of growth hormone [the hormone that causes growth] is produced while you are asleep-- get at least 8-10 hours sleep)
-Diet XXXXXXX in zinc, manganese and phosphorus (google this for a list of edibles; if you need help with this, let me know); eg. zinc -- peanuts, eggs, chocolate, peas, oysters, etc.
-Fix a rod somewhere in your room, and just hang on it for at least 15 minutes a day. If possible do pull-ups, if you cannot, no problem, just hang on it
-Get plenty of calcium, this is what causes bone growth, and if your bones grow; you grow (eg. daiy products, green vegetables, even calcium supplements on a daily basis, etc.)
-Vitamin B3 (niacin) is a vitamin that helps in the production of growth hormone. You could take niacin or a vitamin B complex pill on an empty stomach, once every morning
-Vitamin D (helps in muscle growth, this is also very important). Expose yourself to the sun for at least 10 minutes everyday. Diet - fish, mushrooms, etc.)
-Eat 5-6 small meals with healthy food (if you feel hungry in between, include any of the above mentioned items as a snack). Eg. 1 egg or a bowl of boiled mushrooms, etc.

Don'ts:
-Do not become over weight (calculate your BMI and stay the right weight for your height and age)-- being over weight can limit the increase of your height
-Avoid caffeine
-Avoid smoking
-Avoid steroids (they stunt growth)
-Avoid eating large meals

There are plenty of growth increasing supplements / other pills in the market. However there are no enough evidences to prove that it works. Moreover they can cause some serious side effects in the future, which is why I would only advise you to take them after visiting a doctor. Your doctor will monitor you on a regular basis, and know when to start and when to stop these supplements.

As of now, I would advise supplements for vitamins, zinc, magnesium, iron, calcium, and minerals. But you can get all this from a healthy diet as well.

I hope I have succeeded in providing the information you were looking for. Please feel free to write back to me for any further clarifications, I would gladly help you.

Best wishes.

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Hello once again XXXXXXX

I would advise a 3 month package, and if you do experience a growth spurt, we could then re-order the package. I feel this would be safer.

Take care and best of luck.

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