Can your body still grow at 23? Unpacking the science of adult height

A person's adult height is largely determined by genetics, with most significant growth ceasing in the late teens as bone growth plates fuse. This biological process brings up the common question: can your body still grow at 23? Understanding the science behind skeletal maturation provides a definitive answer for most individuals.

Quick Summary

At 23, your long bones' growth plates have almost certainly fused, making it virtually impossible to grow taller. Any perceived changes are usually related to posture, spinal disc decompression, or underlying medical conditions, not true skeletal lengthening.

Key Points

• Growth Plate Closure: For most individuals, the growth plates at the ends of long bones fuse completely by the late teens, making it impossible to grow taller at 23.

• Genetics is Key: Your final adult height is primarily determined by genetic factors, with lifestyle playing a lesser, but still important, role during childhood.

• Posture Matters: Improving your posture can make you appear taller by decompressing the spine, but it does not increase actual skeletal height.

• Focus on Bone Mass: In your 20s, the focus shifts from height growth to achieving peak bone mass, which is crucial for preventing osteoporosis later in life.

• Rare Medical Exceptions: Extremely rare medical conditions like acromegaly can cause bone thickening, but not true height increase, and require medical intervention.

• No Scientific Shortcuts: No special diet, exercise, or supplement can make your bones lengthen once your growth plates have closed.

The Science of Height: How We Grow

To understand why your height is set by your twenties, you must first comprehend the process of human growth. Our bodies grow thanks to special areas of cartilage located near the ends of our long bones, such as the femurs and tibias. These areas are called growth plates, or epiphyseal plates. Throughout childhood and adolescence, these cartilage cells actively multiply, and then they are replaced by new bone tissue, causing the bones to lengthen. This process, called endochondral ossification, is responsible for our increase in height.

The Role of Growth Plates and Hormones

During puberty, the body is flooded with growth hormones and sex hormones (like testosterone and estrogen) that drive the most dramatic and rapid period of growth. However, these same hormones eventually signal the growth plates to stop producing new cartilage. As a person approaches the end of puberty, the growth plates gradually harden and fuse completely into solid, mature bone.

The Growth-Ending Event: Epiphyseal Fusion

For most women, this epiphyseal fusion occurs between the ages of 14 and 16, typically two years after their first menstrual period. For men, it happens a bit later, usually between 16 and 19 years old. While there can be minor variations, once these growth plates have fused, the long bones can no longer lengthen. This effectively puts an end to any potential height increase. Therefore, the simple answer to whether you can still grow at 23 is overwhelmingly no.

Can Your Body Still Grow at 23? The Direct Answer

Statistically and biologically, it is extremely rare for a person to gain any significant height at 23 years old. The vast majority of people have reached their maximum genetic height potential by their early twenties. This is due to the irreversible closure of the growth plates in the long bones of the arms and legs. Even in the rare cases of very late bloomers, any continued growth past age 20 is typically very minimal, often less than an inch, and is only possible if certain growth plates have not yet fully fused.

The Role of Spinal Discs in Perceived Height

While true bone growth stops, it is possible to experience minor daily height fluctuations. This is not due to growing taller, but rather the compression and decompression of the cartilage discs in your spine throughout the day. During the day, gravity and daily activities cause these discs to compress slightly, making you slightly shorter. After a full night's rest, they decompress, and you are often at your maximum daily height. This difference is usually insignificant, often around a quarter to half an inch, and is not a sign of continued growth.

Medical Conditions Affecting Adult Bone Structure

In extremely rare medical cases, certain conditions can affect bone structure in adults, but these do not result in a healthy increase in height. Conditions like acromegaly, a disorder caused by excessive growth hormone production, can cause bones to thicken and enlarge the hands, feet, and face. This is a serious medical condition, not a natural continuation of growth, and is often associated with other severe health complications.

Beyond Height: What Your Body Does in its 20s

Even if you are not growing taller, your body is still developing and changing in your early twenties. This period is crucial for other aspects of your health. A key milestone is reaching peak bone mass. This is the point where your bones are at their strongest and most dense, typically achieved between ages 25 and 30. Maximizing peak bone mass is vital for preventing osteoporosis later in life.

Comparison of Skeletal Growth Phases

Feature	Childhood & Puberty (Pre-20s)	Young Adulthood (20s)
Mechanism	Growth plates actively produce new cartilage, which hardens into bone to lengthen long bones.	Growth plates have fused into solid bone, preventing further bone lengthening.
Hormonal Drivers	High levels of growth hormone and sex hormones (testosterone, estrogen).	Growth hormone production naturally declines, and sex hormones stabilize.
Height Potential	Maximizing genetic height potential through nutrition, sleep, and exercise.	No potential for height increase from bone growth.
Bone Mass	Rapid accrual of bone mass, reaching peak levels in the late 20s.	Plateau of peak bone mass before a gradual decline begins around age 30.

Debunking Height Myths

Many myths persist about increasing height after puberty, but most are scientifically unfounded. Activities like hanging from a bar, stretching routines, or specific exercises do not elongate your bones once the growth plates have closed. While these activities are beneficial for flexibility and posture, they won't alter your skeletal structure. Furthermore, specific diets or supplements marketed for height increase in adults are not effective and should be approached with extreme skepticism. The focus should shift from growing taller to maintaining overall skeletal health.

Maximizing Health for All Ages: Beyond Height

Since height is no longer a factor, a focus on overall health and well-being becomes paramount in your twenties and beyond. The foundation for healthy aging is laid in these younger years. Here are some healthy habits to adopt:

1. Prioritize Bone Health: Consume adequate calcium and vitamin D through diet and safe sun exposure to ensure you reach and maintain optimal peak bone mass.
2. Maintain Good Posture: Practicing good posture can make you appear taller and prevent the age-related height loss that can occur from spinal compression later in life.
3. Exercise Regularly: Engage in weight-bearing exercises (like running, walking, and weightlifting) and resistance training to maintain bone density and muscle mass.
4. Embrace Good Nutrition: A balanced diet rich in protein, fruits, and vegetables supports your body's overall health and vitality.
5. Get Adequate Sleep: Sleep is essential for hormone regulation and overall body maintenance, even after the growing years have passed.

Conclusion: The Final Word on Growing at 23

In summary, for the overwhelming majority of people, the prospect of growing taller at 23 is a biological impossibility due to the closure of growth plates. While this can be a disappointment for some, it's important to shift focus from what your body can no longer do to what it can. Use your early twenties to maximize peak bone mass, solidify healthy habits, and lay the groundwork for a lifetime of well-being. Focus on your overall health, not a physical metric that is no longer in your control. The Cleveland Clinic provides more insight into the age at which men stop growing, reinforcing the points discussed here: Here's the Age Men Stop Growing.

Frequently Asked Questions

Can your body still grow at 23?

For the vast majority of people, no. By age 23, the growth plates in your long bones have fused, meaning there is no more potential for true height increase from bone lengthening.

What are growth plates, and why are they important?

Growth plates are areas of cartilage at the ends of children's and teenagers' long bones. They are where new bone tissue is generated, allowing the bones to grow longer. Once they fuse, growth stops.

Is it possible to be a 'late bloomer' and still grow at 23?

While some very late bloomers may experience minimal growth into their early 20s, it is exceptionally rare. Any continued growth at this age is minimal and not a full growth spurt.

Can exercise help me get taller at 23?

No, exercises cannot make you taller after your growth plates have closed. While beneficial for overall health, activities like stretching and hanging won't change your bone structure.

Do spinal discs contribute to height changes at 23?

Yes, but not permanent growth. Spinal discs compress throughout the day and decompress during sleep, causing small, temporary height fluctuations. This is not the same as skeletal growth.

What is peak bone mass, and how does it relate to being 23?

Peak bone mass is the maximum bone density and strength you'll achieve in your life. It is typically reached in your late 20s, so your twenties are a critical time to build strong bones for the future through diet and exercise.

If I can't grow taller, what should I focus on for my health in my twenties?

Focus on maximizing peak bone mass by consuming enough calcium and vitamin D, maintaining a healthy diet, exercising regularly, and practicing good posture. These actions contribute significantly to long-term health.