Does Eating Eggs Help with Height Growth? The Science Explained

November 15, 2025 •

4 min read

According to a 2017 study published in the journal Pediatrics, daily egg consumption significantly improved linear growth and reduced stunting in infants. While a person's ultimate height is largely determined by genetics, eating eggs helps with height growth by providing crucial nutrients that support healthy bone development during childhood and adolescence.

Quick Summary

Consuming eggs during developmental years supplies the body with vital nutrients like protein and Vitamin D that support bone health and linear growth. Research indicates consistent intake can positively affect height, though genetics remain the primary determinant of an individual's maximum height potential.

Key Points

Genetics Are Primary: An individual's height is predominantly determined by their genes, with nutrition playing a role in maximizing that genetic potential during growth years.
Eggs are Nutrient-Dense: Eggs are a rich source of high-quality protein, essential amino acids, Vitamin D, and choline, all crucial for bone development and overall growth.
Studies Support Egg's Role: Research in children, including infants and school-aged groups, has shown that regular egg consumption can improve linear growth and combat stunting.
No Height Increase After Puberty: Once bone growth plates fuse following puberty, eggs—or any other food—cannot increase an individual's height.
Eggs are Part of a Holistic Approach: For best results, eggs should be combined with a varied, balanced diet, regular exercise, and sufficient sleep to support optimal growth.

The Fundamental Role of Nutrition in Height

While it is impossible for any food to change your genetic predisposition for height, nutrition is a critical factor in ensuring you reach your maximum potential during your developmental years. A balanced diet provides the essential building blocks for bones, tissues, and muscles. In this context, eggs emerge as a nutritional powerhouse, contributing a wide array of vitamins, minerals, and high-quality protein that are vital for growth.

The Power of Eggs for Growing Bodies

Eggs are often referred to as a 'complete' food because they contain all nine essential amino acids necessary for human growth. This makes the protein in eggs exceptionally beneficial for building and repairing body tissues, including the collagen matrix of bones. Beyond protein, eggs contain other key nutrients that directly influence growth:

High-Quality Protein: Crucial for building and repairing body tissues and a strong foundation for the skeletal system.
Vitamin D: Eggs, particularly the yolk, are one of the few natural food sources of vitamin D, which is essential for the body's absorption of calcium, a primary component of bone.
Choline: A vital nutrient found abundantly in eggs, choline has been linked to improved linear growth in children, with studies showing an association between higher serum choline and better growth outcomes.
Vitamin B12 and Folate: These B-vitamins are important for cell division and growth. Deficiencies can lead to poor growth in children.
Riboflavin (B2): Helps convert food into energy, supporting the high metabolic needs of a growing body.

Genetics vs. Nutrition: A Critical Understanding

It is vital to understand the difference between maximizing potential and changing an unchangeable biological reality. Genetics determine up to 80% of a person's adult height. This genetic blueprint sets the stage, and proper nutrition is the fuel that allows you to play out that blueprint to its fullest. Once the bone growth plates fuse after puberty, usually around age 18 in girls and slightly later in boys, no amount of nutrition can increase height.

The Role of Hormones and Lifestyle

Hormones, particularly human growth hormone (HGH), and lifestyle factors like sleep and exercise also play a significant role. HGH stimulates the growth plates to produce new bone during childhood and adolescence. Adequate sleep is when much of this growth and hormone production occurs, and regular exercise helps strengthen bones and muscles. A healthy lifestyle, including proper nutrition from foods like eggs, supports the optimal functioning of these systems.

Eggs and Growth: Research Findings

Several studies have shown a positive link between egg consumption and growth parameters, particularly in populations at risk of malnutrition.

Ecuadorian Infant Study (2017): Infants aged 6–9 months who consumed one egg daily for six months showed significant improvements in linear growth compared to a control group. The affordable and accessible nature of eggs was highlighted as a potential strategy for preventing stunting.
Ugandan School Study: A pilot study found that school-aged children receiving two eggs per day, five days a week, had greater increases in height and weight over six months.
Pediatric Bone Study (2018): A cross-sectional study in children found a positive association between whole egg intake and radius cortical bone. This effect was partially mediated by lean body mass, which eggs also help increase.

Eggs and Other Foods: A Comparison of Growth-Supporting Nutrients

While eggs are an excellent source of growth-supporting nutrients, a varied diet is crucial. Here is a comparison of how eggs stack up against other healthy foods:


Nutrient	Eggs	Low-Fat Dairy	Fatty Fish (e.g., Salmon)	Leafy Greens (e.g., Kale)
High-Quality Protein	Excellent source (complete protein with all essential amino acids)	Excellent source of protein	Excellent source of protein and Omega-3s	Good source of plant-based protein
Vitamin D	Good source, naturally occurring in the yolk	Often fortified with Vitamin D	Excellent natural source	Not a significant source
Calcium	Contains a small amount	Excellent source, crucial for bone density	Good source (especially canned with bones)	Good source of non-dairy calcium
Choline	Excellent concentrated source	Contains some choline	Contains choline	Contains some choline
Overall Balance	Offers a balanced profile of protein and micronutrients	Great for calcium and protein, but less choline and other micronutrients	Great for protein, Vitamin D, and Omega-3s	Excellent for vitamins, minerals, and fibre

Conclusion

In conclusion, while eating eggs cannot make an adult taller or change a person's ultimate genetic height, they can absolutely help with height growth during the critical developmental years. By providing a rich source of complete protein, Vitamin D, choline, and other essential micronutrients, eggs support the healthy development of the skeletal system. Incorporating eggs into a balanced diet, alongside other nutrient-dense foods, adequate sleep, and regular physical activity, is a smart strategy to help children and adolescents reach their full genetic height potential. For adults, these nutrients continue to support bone health and prevent age-related bone density loss.

: https://www.cdc.gov/nutrition/features/good-nutrition-starts-early.html

Note: This information is for educational purposes. Always consult a healthcare professional regarding specific health concerns or dietary needs.

Frequently Asked Questions

No, eating eggs cannot make an adult taller. Height growth ceases once the bone growth plates have fused, which typically occurs after puberty.

Eggs provide high-quality protein, essential for building bone and muscle tissue, and Vitamin D, which helps the body absorb calcium for bone mineralization. They also contain choline, which is linked to better linear growth in children.

While recommendations vary, studies suggest incorporating one to two eggs per day as part of a balanced diet can support growth in children during developmental years. It is best to consult a pediatrician for personalized advice.

Egg whites contain a significant portion of the egg's protein. However, the yolk provides essential Vitamin D, choline, and other micronutrients critical for bone health and growth. Consuming the whole egg offers a more complete nutritional profile.

Genetics are the most significant factor, determining up to 80% of a person's height potential. However, a proper diet, including eggs and other nutritious foods, is essential to reach that potential.

Other foods good for height growth include dairy products (for calcium), leafy greens (calcium, vitamins), fatty fish (Vitamin D, Omega-3s), lean meats (protein), and whole grains (energy, fibre).

Yes, poor nutrition, particularly in early childhood, is a leading cause of stunting (impaired growth). Ensuring an adequate and balanced diet with nutrient-dense foods like eggs can help prevent this.