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Hlo sir/ma'am,
I'm 21 years old and I'm insecure about my body and height I'm looking like a 16 year old girl my body is not growing.im total thin my weight only 46 kg and height is also 5. Give some supplements for growing the body and height because next year is my marriage and I don't want to look like a baby girl so please and give me something for body and height.
Thank you
Answers (11)
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At 21 years of age, your height is already genetically fixed because the bone growth plates close by around 18 years in females.
So no medicine, injection, or supplement can increase height after this age.
Any product claiming otherwise is fake and unsafe.
But body growth, shape, muscle mass, and overall appearance CAN improve a lot, even at 21.
You can look stronger, healthier, and more mature with the right plan.
Next Steps
1. Your Main Issue Is Underweight — Not Height
Height 5 feet
Weight 46 kg
Your BMI ≈ 18, which means underweight.
Once weight increases:
• Face looks fuller
• Body becomes better shaped
• Confidence improves
• Clothes fit better
• You do not look “like a 16-year-old” anymore
So the goal is healthy weight gain, not height.
2. Best Supplements for Healthy Weight Gain (Safe & Effective)
These supplements are approved, safe, and commonly recommended:
Protein Powder (Very important)
Choose ONE:
• Ensure Plus / Ensure High Protein
• Protinex
• MuscleBlaze Beginner Protein (safe for females)
• Horlicks Women’s Plus
Dose: 1 scoop with milk once or twice daily.
This builds muscle → gives shape, not fat.
Multivitamin
• Shelcal XT (calcium + vitamin D)
• OR Revital Women
• OR Supradyn
Take 1 tablet daily after breakfast.
Vitamin D
If you haven’t taken recently →
Vitamin D3 60,000 IU once weekly for 8 weeks.
B-complex + Iron (for appetite & energy)
• Autrin / Autrin Forte
• OR Becosules
Take daily after lunch.
These improve appetite, energy, skin, and hair.
3. Foods to Eat to Gain 4–6 kg in 3 months
Add these DAILY:
• 2 bananas OR 1 mango
• 1 glass milk with protein powder
• 2 eggs OR paneer (100 g)
• Peanut chikki / peanut butter
• Ghee 1 teaspoon with meals
• Dalia, khichdi, curd
• Rice or chapati with dal
• Coconut water
High-calorie snacks:
• Dry fruits (almonds, cashew, raisins)
• Boiled potatoes
• Cheese slice
• Sprouts with peanuts
Avoid:
• Skipping breakfast
• Junk food only (it adds fat, not healthy weight)
4. Exercise (very important for shape)
Not heavy gym.
Just 20–30 minutes daily:
• Squats
• Glute bridges
• Light dumbbells
• Yoga
This gives a feminine, healthy, toned body shape for marriage.
Health Tips
Realistic Expectation
With the right routine:
• You can gain 3–6 kg in 2–3 months
• Face becomes more mature
• Body becomes fuller
• You look healthier and older than your age
But height will not change — and that’s okay.
What people notice most is body shape, confidence, and appearance.
Your height cannot increase at 21, but your body can improve beautifully with weight gain and proper nutrition. Start protein powder, multivitamin, iron + B-complex, vitamin D, and follow a high-calorie balanced diet. You will gain 3–6 kg in 2–3 months and look more mature and confident for your marriage.
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Can help you, kindly consult and provide detailed history for proper diagnosis and further management
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Please consult superspecialist like endocrinologist he will assessment growth hormone n than prescribe.
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Kindly consult with me on 94 two six 86 seven eight 96. The advice will give u a good weight and cosmetic figure.
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You can consult me directly on Practo, or reach out via WhatsApp:
Eight Seven Six Two Seven Four Nine Nine Seven Four
I’ll guide you step-by-step with easy-to-follow treatment plans.
Early consultation helps avoid complications — feel free to connect.
Only whatsapp message no calls
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Need few more details for proper understanding of your issue.
You can consult with me online on Practo or whatsapp on eight three one eight four six nine eight eight six for proper diagnosis, conclusion and management
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Kindly take an instant consult or contact me at miracle health centre, Shalimar bagh
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Dr. Manoj Kumar
General Physician
10 yrs exp
Dehradun
Need few more details
Kindly consult
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Dr. Gaurav Jaiswal
General Physician
6 yrs exp
Jhansi
Avoid fried and spicy food .water intake more
Do connect and consult
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