Your questions, answered

Good Health Plan is an online health and wellness resource based in New York. We publish research-referenced guides on nutrition, exercise, sleep, beauty, supplements, and child development, written in plain English.

Our editorial team is led by founder Johnny Jacks. Learn more about us.

Articles are written and edited by Johnny Jacks and our health writing team, using peer-reviewed studies and guidance from public health organizations.

Our content is for education only and is not a substitute for medical advice from your doctor.

We base our articles on peer-reviewed research and on guidance from organizations such as the NIH, CDC, and WHO, and we link to our sources so you can check them. An editor reviews each article before it is published, and we update articles when new evidence appears.

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• Calcium: milk, yogurt, cheese, leafy greens, fortified foods
• Vitamin D: fatty fish, egg yolks, fortified milk
• Protein: lean meat, fish, eggs, beans, tofu
• Zinc and iron: meat, beans, nuts, seeds, whole grains

Key insight: A varied diet over time matters far more than any single “superfood.” Genetics set most of a child's height potential; good nutrition helps them reach it.

• Ages 1–3: about 13 g
• Ages 4–8: about 19 g
• Ages 9–13: about 34 g
• Ages 14–18: about 52 g for boys and 46 g for girls

These are the Recommended Dietary Allowances from the National Academies. Most children in the U.S. get enough protein from a normal diet. Good sources include lean meat, fish, eggs, dairy, beans, and nuts.

No drink will brighten or lighten skin on its own. Fruits and vegetables rich in vitamin C and carotenoids, such as citrus, tomatoes, carrots, and berries, support healthy skin as part of a balanced diet.

Whole fruit is usually a better choice than juice, which has more sugar and less fiber.

Caution: Don't put lemon juice on your skin. It can cause irritation and burns when the skin is exposed to sunlight. Daily SPF 30+ does more for an even skin tone than any food.

• Omega-3 fats that support heart health
• DHA, an omega-3 important for the brain and eyes
• Vitamin D, plus calcium in canned fish with soft bones
• Iodine and selenium

The American Heart Association recommends two servings of fish (about 3.5 oz each) per week, especially fatty fish such as salmon, mackerel, or sardines.

No supplement has been shown to increase height beyond a child's genetic potential. Height is mostly determined by genetics; nutrition, sleep, and overall health help children reach that potential.

If a child is low in key nutrients such as vitamin D, calcium, zinc, or iron, correcting the deficiency through diet, or a supplement recommended by a doctor, can support normal growth.

Tip: Talk to your pediatrician before starting a supplement, and ask them to track your child's growth on a standard growth chart.

IGEN™ is a third-party program that tests and verifies that a product's ingredients meet non-GMO standards.

It is a check on ingredient sourcing. It does not evaluate how well a product works or whether it is right for your child.

Many vitamin and mineral supplements are safe when taken as directed, but more is not better. Some nutrients, including vitamin A, vitamin D, iron, and zinc, can be harmful in high doses.

Look for third-party testing seals such as USP or NSF, which check that a product contains what the label says, and avoid “proprietary blends” that hide ingredient amounts.

Red flag: Any product promising to make you taller after your growth plates have closed, usually by the late teens. Supplements can't do that.

Yes. Our shop sells NuBest growth-support supplements such as NuBest Tall 10+, and we earn revenue from those sales.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

• Vitamin C serum: an antioxidant that may brighten skin and support collagen
• Retinoids (vitamin A): the best-studied topical ingredient for fine lines
• Niacinamide (vitamin B3): helps even skin tone and support the skin barrier
• Vitamin E: an antioxidant often paired with vitamin C

Most important: Daily broad-spectrum SPF 30+ is the single most effective step against visible skin aging.

Sun protection matters at every age. Many dermatologists suggest adding active ingredients such as vitamin C or a retinoid in your mid-to-late 20s.

A simple routine is enough: a gentle cleanser, a moisturizer, and daily SPF 30+, with a retinoid at night once your skin is ready. Prevention is easier than correction.

Possibly, in a small way. Green tea contains antioxidants called catechins, such as EGCG. Lab studies and small human studies suggest topical green tea may help protect skin from UV-related damage and calm inflammation, but the evidence is still limited.

Drinking green tea is a healthy habit, but it is not a replacement for sunscreen.

• Daily SPF: sun exposure is the leading preventable cause of skin aging
• Retinoids: the best-studied option for fine lines
• Moisturizer: ingredients like hyaluronic acid or glycerin help skin look plumper
• Lifestyle: don't smoke, sleep well, and eat a balanced diet

For deeper wrinkles or sagging, a board-certified dermatologist can discuss prescription and in-office options.

No exercise can make a child taller than their genes allow, but regular activity builds strong bones and muscles and supports good sleep.

• Running and jumping games: jump rope, basketball, and volleyball build bone strength
• Swimming: full-body exercise that's easy on the joints
• Cycling and dance: fun ways to build fitness
• Yoga and stretching: support flexibility and good posture

Target: The CDC recommends at least 60 minutes of moderate-to-vigorous activity every day for children ages 6–17.

Much of the body's growth hormone is released during deep sleep, so steady, sufficient sleep matters for growing kids. The American Academy of Sleep Medicine recommends, per 24 hours (including naps):

• Ages 3–5: 10–13 hours
• Ages 6–12: 9–12 hours
• Ages 13–18: 8–10 hours

Tip: Keep a consistent bedtime and turn off screens an hour before sleep.

Occasional snoring is common, especially during a cold. Frequent, loud snoring can be a sign of enlarged tonsils or adenoids, allergies, or obstructive sleep apnea.

Talk to your pediatrician if: your child snores 3 or more nights a week, has pauses in breathing or gasps during sleep, or is very tired or irritable during the day.

• Nutrition: enough calcium, protein, zinc, iron, and vitamin D
• Sleep: age-appropriate hours on a regular schedule
• Activity: at least 60 minutes of active play a day
• Checkups: pediatricians track growth over time and can spot problems early

Read our full guide →