Getting the right vitamins to support your growth and development is important as a teenager. Teenagers’ nutritional needs are special because they are still growing and developing. Getting the right vitamins for teens is vital for their overall health. The top 10 vitamins every teen should consider adding to their diet are here.
What are essential vitamins for teens? What do they do for your body?
Vitamins and minerals are essential to the function human body. You get vitamins and minerals from your daily food intake. Vitamins are vitamins A, B-complex, C, D, E, K, niacin, riboflavin, and folate. Vitamins are of two types, namely water-soluble and fat-soluble.
Fat-soluble vitamins are A, D, E, and K. They can dissolve in fats and are stored in the body. Water soluble vitamins are B-complex like B6, B12, niacin, riboflavin, folate and vitamin C. They dissolve in water and can’t be stored in the body
Difference between vitamins and minerals
The major difference is you can get vitamins from any plants or animals, whereas you can get minerals from inorganic elements from soil and water.
Foods and their Vitamins
Vitamin D
Vitamin D is essential for teeth and bones, as it helps the body absorb calcium. It also affects immune function and can help reduce certain diseases. Teenagers can get vitamin D from sunlight, milk, and cereals. Teenagers should consume 600 IU (international units) or more vitamin D daily.
Vitamin C
Vitamin C is an important antioxidant that helps protect cells from damage and supports the immune system. Additionally, it contributes to synthesizing collagen, which is necessary for strong bones, the epidermis and connective tissue. Teenagers can get vitamin C from fruits and vegetables like oranges, strawberries, kiwi, bell peppers, and broccoli. It’s recommended that teens get at least 65-90 mg of vitamin C per day.
Vitamin B12
Red blood cell production and good nerve function both depend on vitamin B12. It also plays a role in DNA synthesis and energy production. Since vitamin B12 is mostly found in animal products, teenagers who eat a vegetarian or vegan diet may be at risk for a vitamin B12 deficit. It’s recommended that teens get at least 2.4 mcg of vitamin B12 per day, which can be found in fortified cereals, dairy products, and supplements.
Niacin
Niacin, also known as vitamin B3, plays a key role in teenagers’ metabolism. It helps transform food into energy and supports healthy-looking skin. Niacin is available in foods like chicken, fish, peanuts, and whole grains. However, it should not be consumed in high doses since higher doses can cause flushing and liver damage. Niacin is best consumed from whole food sources.
Riboflavin
Riboflavin, or vitamin B2, is particularly important to teenagers due to its crucial role in energy production and cell growth. It is usually found in milk, yolks, whole grains, and leafy greens. Riboflavin also helps maintain healthy skin, eyes, and nerves.
Folate
Folate, also known as vitamin B9, is an essential nutrient that plays a crucial role in the growth and development of teenagers. This water-soluble vitamin is critical for forming and maintaining healthy red blood cells, which transport oxygen throughout the body. It also helps in the synthesis of DNA and supports proper brain function.
Teenagers require more folate than any other age group due to rapid growth and development. A folate deficiency can lead to anemia, fatigue, irritability, and cognitive impairment. Therefore, teenagers must consume enough folate-rich foods or supplements to meet their daily requirements.
Vitamin E
Vitamin E is a beneficial antioxidant that provides health benefits to various cells. It also participates in immune system function and promotes the formation of red blood cells. Teenagers can obtain vitamin E from foods like nuts, seeds, and vegetable oils. It is also available in supplement form, but it is wise to consult a healthcare provider.
Vitamin K
Though most teenagers focus on calcium and vitamin C, many do not consume enough vitamin K for adequate blood clotting and bone health. Some of the best sources of vitamin K include leafy greens such as kale and spinach, broccoli, and Brussels sprouts. Children and teens taking blood-thinning medications should speak with their doctor about adding vitamin K supplementation.
Vitamin A
Vitamin A is important for healthy vision, skin, and immune function. It also contributes to bone growth and reproductive health. Moreover, vitamin A is useful for avoiding vitamin A toxicity, so it is important to consume it from food sources, not supplements. Good sources of vitamin A include sweet potatoes, carrots, spinach, and liver.
Minerals
Iron
Iron is an important mineral for all teenagers but is especially crucial for teenage girls. During puberty, girls experience a significant increase in blood volume, which means they need more iron to produce hemoglobin, the oxygen-transporting protein found in red blood cells. Anemia, which can cause weakness, tiredness, and attention problems, results from iron deficiency. Red meat, poultry, seafood, beans, and fortified cereals are all excellent sources of iron. Teenage girls should aim to get at least 15mg of iron daily.
Calcium
Building strong bones requires calcium and vitamin D, crucial during adolescence when the bones are still forming and expanding. Calcium aids in the development and maintenance of bone density, and vitamin D facilitates calcium absorption.
Dairy products, leafy green veggies, and fortified foods like orange juice and cereal are all excellent sources of calcium. Fatty fish, egg yolks, and fortified foods all contain vitamin D, but sunlight exposure is the best. At least 1,300 milligrams of calcium and 600 IU of vitamin D should be consumed daily by teenagers.
Zinc
Zinc is important in immune function, wound healing, and protein synthesis. Teenagers who lack zinc may have stunted growth or delayed sexual maturation.
Iodine
Iodine is an essential mineral that plays a vital role in the growth and development of teenagers. It is necessary to produce thyroid hormones, which regulate metabolism, energy levels, and brain function. Unfortunately, studies show that iodine deficiency is common among teenagers, particularly those who follow restrictive diets or avoid dairy products.
The recommended daily intake of iodine varies depending on age and gender but ranges from 120-150 micrograms per day for most teenagers. However, many adolescents need better dietary choices or limited access to nutrient-rich foods. As a result, they may experience fatigue, weight gain or loss, mood swings, and other health issues related to thyroid dysfunction.
How to get the most of your teen vitamin supplements?
As teenagers grow and develop, their bodies require a balanced intake of vitamins and minerals to support healthy growth. However, getting all the nutrients they need from food alone can be challenging, especially if they have a fussy appetite or are following specific diets. It is where teen vitamin supplements come in handy.
But how do you ensure your teenager is getting the most out of their vitamins? Firstly, check that the supplement provides essential minerals and vitamins for teens, such as iron, calcium, zinc, vitamin D and B-complex. Secondly, ensure your teen takes their supplements as directed on the label – usually with meals or water. It’s also important to store supplements in a cool, dry place that’s out of reach from younger children who may mistake them for candy.
Additionally, encourage your teenager to maintain a healthy diet alongside taking their daily supplement.
Why do teens have to intake vitamin supplements?
Vitamin supplements can provide an easy and convenient way to fill nutrient gaps. For example, calcium and vitamin D is crucial for bone health during adolescence, but many teens don’t consume enough dairy products or spend enough time in the sun to meet their needs. A supplement containing both nutrients can help ensure proper bone development.
In addition, some studies have suggested that taking vitamins such as B12 and iron may improve cognitive function in adolescents. These two vitamins play a key role in brain development and oxygen delivery to the brain, respectively.
Conclusion
In conclusion, it is important to remember that vitamins for teens are obtained from food are usually more beneficial than supplements. Eating a balanced diet with various fruits, vegetables, and whole grains will help ensure you get enough essential vitamins and minerals to maintain your health. Furthermore, vitamin supplements should only be used when a healthcare professional or dietitian recommends them. Natural food sources are the best way to obtain the proper amounts of vitamins.