We’ve all heard about the link between testosterone and muscle growth in men. But what about testosterone and height? Does having higher testosterone levels actually make you taller?

The answer isn’t completely straightforward.

The single most important factor that determines adult height is genetics. Research, including twin studies, suggests that up to 80% of your final height is determined by your DNA. If your parents are tall, you’re more likely to be tall as well.

But genetics isn’t the only factor. The remaining 20% of height potential is influenced by:

• Nutrition
• Hormones
• Medical conditions
• Overall lifestyle

So where does testosterone fit into the equation? Let’s break down the relationship between testosterone, growth hormones, and height.

How Hormones Influence Height Growth

While testosterone plays a role in development, the primary hormones responsible for height growth are:

• Human Growth Hormone (HGH)
• Insulin-like Growth Factor 1 (IGF-1)

These hormones are produced by the pituitary gland and directly stimulate bone growth.

Although testosterone is not classified as a growth hormone, it significantly stimulates the production of HGH and IGF-1. This is why testosterone levels are closely linked to growth during puberty.

When boys enter puberty, testosterone levels surge. This hormonal increase triggers a growth spurt, accelerating bone development and increasing height. Without adequate hormone production, especially growth hormone, the growth plates may not function properly, potentially resulting in shorter stature.

Growth Rates by Age

• Ages 2–5: Children grow about 2.5 to 3.5 inches per year
• Around age 10+: Growth slows to roughly 2.5 inches per year
• Ages 11–21 (puberty): Rapid growth until final adult height is reached

Once puberty ends, the growth plates close, and additional height gain is no longer possible. As adults age, gradual height loss can also occur.

Does Testosterone Make You Taller?

So, does testosterone make you taller?

Testosterone alone does not directly increase height. However, it plays a critical supportive role in stimulating growth hormones during puberty. Healthy testosterone levels during adolescence help maximize genetic height potential.

After growth plates close in adulthood, increasing testosterone will not make you taller.

How to Grow Taller Naturally

While you can’t change your genetics, you can optimize hormone health and overall development—especially during childhood and adolescence. Here are natural strategies that support healthy growth and testosterone production.

1. Prioritize Quality Sleep

Deep sleep is when your body releases the highest levels of growth hormone. Without sufficient sleep, HGH production declines.

Aim for at least 7–9 hours of quality sleep each night to support proper hormone balance and growth.

2. Exercise Consistently

Regular exercise supports growth hormone production and can naturally boost testosterone levels.

HIIT Training

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief rest periods. Studies show that sprint-based workouts can temporarily increase testosterone levels.

For example, research found that six 35-meter sprints with 10 seconds of rest between each significantly elevated testosterone levels in participants.

Weight Training

Resistance training stimulates muscle growth and long-term testosterone production. Weightlifting has been shown to improve hormonal balance when performed consistently and safely.

Working with a trainer or physical therapist can help reduce injury risk while maximizing benefits.

Calisthenics

You don’t need a gym to improve hormone health. Bodyweight exercises such as:

• Push-ups
• Squats
• Pull-ups
• Crunches
• Jumping jacks

can help support testosterone production and overall fitness. Even light exercise has been shown to improve testosterone levels in older men.

3. Maintain a Healthy Diet

Nutrition plays a major role in hormone production. Certain vitamins and minerals are especially important for testosterone levels, including:

• Vitamin D
• Zinc
• Healthy fats

Testosterone-supporting foods include:

• Tuna
• Salmon
• Egg yolks
• Oysters
• Olive oil

At the same time, limit foods that may negatively affect testosterone production, such as:

• Excess sugar
• Highly processed foods
• Excess alcohol
• Excess caffeine

A nutrient-dense diet supports both growth hormone production and overall health.

What Is Testosterone?

Testosterone is the primary male androgen hormone, produced mainly in the testicles. It is responsible for:

• Muscle mass development
• Bone density
• Body hair growth
• Deepening of the voice
• Libido

During puberty, testosterone surges and works alongside growth hormone to stimulate bone growth and muscle development. This hormonal spike explains why adolescent boys experience rapid height and strength increases.

Normal Testosterone Levels

For adult males, normal testosterone levels typically range from 280 to 1,100 nanograms per deciliter (ng/dL).

Low testosterone levels may indicate:

• Pituitary dysfunction
• Delayed puberty in younger males
• Hormonal imbalance in adults

Symptoms of Low Testosterone

Low testosterone can increase the risk of several health concerns, including:

• Erectile dysfunction
• Fatigue
• Poor concentration
• Depression
• Mood changes
• Low sex drive

If you’re experiencing symptoms of low testosterone, consulting a qualified men’s health specialist can help determine the best course of action.

Final Thoughts: Testosterone and Height

Testosterone is not the primary hormone responsible for height growth—that role belongs to growth hormone and IGF-1. However, healthy testosterone levels during puberty are essential for maximizing height potential.

So while testosterone doesn’t directly make you taller, it plays a critical role in supporting growth during adolescence. After adulthood, increasing testosterone will not add inches to your height, but it remains vital for overall health, strength, and vitality.

If you’re concerned about hormone levels or experiencing symptoms of low testosterone, seeking professional evaluation can help you better understand your options.