The average height of a man in modern times is 175 cm. The average height of a woman is 170 cm. These figures may vary in individual countries and areas. 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 still worry when their child lags behind their peers in height. After all, this may indicate the development of a number of diseases, indicating that the developing organism 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? These questions will be answered later.
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. child's diet orteenager 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, teenager.
- 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 spores, then he needs vitamins especially, since his development is more active. Vitamins in this case can improve metabolism, and exercise accelerates the growth and stretching of bones.
- Rest. A proper sleep/wake schedule is also important. After an active day, the child should fully relax. For a sufficient duration of sleep, his parents first monitor, and then the child learns to fall asleep on time and wake up on his own. Children should sleep at least 8 hours a day. Moreover, it is most useful to go to bed at 22-23 hours.
- A friendly environment at home and no stress. Taking vitamins will not be of any use 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 do you need?
There is a whole complexvitamins for human growth:
- Vitamin A. This element is important because it is actively involved in the synthesis of bone tissue, the processes of bone hardening. In general, it is important for the processes of formation of new cells, renewal of organ tissues. Promotes the production of growth hormones.
- Beta-carotene. The element is found in our usual food - vegetables of red, orange and yellow shades. It is most easily absorbed with fats. What does it have to do with vitamins for human growth in height? Directly in our body, beta-carotene is synthesized 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. Previously, it was he who was called "a vitamin for human growth in height." It not only helps to speed up the growth processes of a developing organism, but also allows the child to gain the desired weight faster. Directly involved in the synthesis of bone marrow cells.
- Vitamin D. The element is valuable because 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. This vitamin is especially indicated for young children under 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 most important for human growth. But do not forget about additives with the following elements, which alsodirectly affect the development of the child and adolescent:
- Calcium. This element, in fact, is the main component of our bones. Its deficiency slows down the growth of the child in height. Therefore, when choosing complex supplements for their children, parents should definitely check that they also contain calcium.
- Iodine. The element is very important for the thyroid gland. But what about growth? It is the thyroid gland that produces the so-called "growth hormones". And they start the process of bone growth.
What are the norms per day?
What vitamins are needed for human growth? A, B1, B2, B11, D, beta-carotene. But for them, more doesn't mean better. It is important to observe the golden mean. After all, both the lack of vitamins and their excessive use can harm the body.
As for vitamins for the growth of an adult and a child and the necessary mineral elements, experts introduce daily allowances depending on age.
Under 1 year old:
- 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:
- 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 children of school age under 12, the following rules 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, the following norms for the use of vitamins responsible for human growth have been introduced:
- 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 wonder what vitamins to drink for human growth. But in order for the development of the child to be complete, nevertheless, most of these elements must come from food.
Vitamin A is found in the following foods:
- Fish. Salmon in particular.
- Vegetable oils - sunflower, corn, olive.
- Red, yellow, orange vegetables. Carrots are rich in beta-carotene.
B vitamins are the most effective and fast-acting. They not only participate in metabolism, but also contribute to the production of growth hormone. They are found in the following products:
- Cereals.
- Beans.
- Meat.
- Eggs.
- Beer yeast.
- Kvass.
Do not forget about the proper intake of ascorbic acid - vitamin C. It promotes the absorption of other vitamins, and also helps to strengthen the immune system. The following foods are rich in vitamin C:
- Citruses.
- Currant.
- Rowan.
- Potatoes.
- Rosehip.
- Kiwi.
- Cabbage.
- Parsley.
Vitamin D is essential for strong bones and teeth. For its proper intake into the body, walks in the fresh air, under the rays of the sun, are necessary. It is produced when human skin is exposed to ultraviolet radiation. The vitamin is also found in milk and fish.
Formation of the diet
We have determined which vitamins are responsible for human growth. Based on this, it is important to correctly compose the daily menu of a child or teenager:
- For breakfast, cereals and cereal products are required. So the child receives the energy he needs during the day. You can add boiled egg, herbal tea to breakfast.
- For lunch on the table must be foods rich in protein and fiber. It is necessary for the formation of bone and muscle tissues. Food should be both varied and he althy: soups, salads, meat dishes, fish, offal, natural juices,compotes.
- For an afternoon snack, offer your child fresh fruits, dairy products, cheese, cottage cheese, milk. This is also the right time to take vitamin supplements.
- Easy digestible food is supposed for dinner, as it does not slow down the 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 also 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 most suitable drug for you.
What is the important difference between multivitamin products and monovitamins? The former are mainly intended for prevention. Growth promotion is one suitable target here. But the intake of monovitamins is already prescribed for therapeutic purposes. In particular, for the treatment of pathologies, diseases, special conditions associated with a lack of one or another element.
Let's list the most famoussuch 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, tablet No. 1 contains vitamin B1 and iron. They contribute to the stimulation of blood circulation, the synthesis of important blood elements - erythrocytes, leukocytes, etc.
Pill number 2 contains antioxidants. These substances protect the body from external harmful factors. Tablet 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 also effective for other purposes: it fights beriberi, vitamin imbalances in the body. It is used to recover from diseases and complex treatment (in particular, chemotherapy).
Multitabs
First of all, this multivitamin complex is valued for its high content of antioxidants. They have a beneficial effect on metabolism, help strengthen the immune system.
The release forms are aimed at certain age categories. Thus, Multitabs packages for children and adolescents contain more elements that contribute to the development of the body, its growth.
Complivit
A fairly well-known multivitamin complex in Russia. First of all, it is appreciated for its balanced content. "Complivit"contains "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 because it contains elements that stimulate the body's production of energy, as well as the processes of cell division. "Centrum" helps to reduce the level of "bad" cholesterol in the blood.
However, it is worth noting that this vitamin complex does not contain vitamin D, which is necessary for a developing organism.
Growth Secrets
If a teenager or young person stubbornly wants to grow a few more centimeters, then, in addition to vitamins, you can turn to the following:
- LFK, special posture exercises. When a person straightens up, stops hunching, he becomes a few centimeters taller.
- 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, you need pull-ups. This is the best exercise for the back and spine.
Vitamins for growth are taken mainly as part of multivitamin complexes. But at the same time, one should not forget about their natural intake into the body with food.
