Can anyone increase their height at the age of 21 or 21+?

Increasing height significantly after the age of 21 is highly unlikely for several reasons:

Growth Plates

By the age of 18 in women and 21 in men, the growth plates in the long bones of the skeleton typically close, marking the end of natural growth in height45.

Hormonal Factors

Growth hormone production, which is crucial for height growth during childhood and adolescence, begins to decline with age. While growth hormone therapy can be considered, it is not effective for most adults whose growth plates have already fused, and it comes with significant risks and potential side effects13.

Nutrition and Exercise

While a balanced diet rich in essential nutrients like calcium, vitamin D, and protein is important for overall health and bone density, it does not lead to significant height increase after the growth plates have closed. Exercises such as stretching, hanging from an overhead bar, and yoga can improve posture and spinal alignment, making you appear taller, but they do not lengthen the bones123.

Posture and Lifestyle

Improving posture through exercises that strengthen core muscles and promote spinal alignment can create the illusion of increased height. Maintaining a healthy lifestyle, including regular exercise, adequate sleep, and proper nutrition, supports bone health and overall well-being but does not result in actual height gain123.

In summary, while there are methods to optimize your posture and make you appear taller, significant natural height increase after the age of 21 is not possible due to the closure of growth plates and the decline in growth hormone production.