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The teenage years are not only filled with emotional turbulence and the first protests against parental authority but also bring significant changes in a child’s body. Physical condition changes, emotional swings become more pronounced, abstract thinking develops, and substantial cognitive changes are on the horizon. Thus, supporting a growing body, including ensuring adequate intake of essential vitamins and minerals, is crucial. Proper nutrition and moderate physical activity during this period are critical for a child’s health and well-being. In this article, together with Herbzone, we will explore which vitamins teenagers need and how to choose the right vitamin complexes.
Essential Vitamins and Minerals for Teenagers
The teenage period, which begins at around 10 years old and peaks between 13-14 years, is characterized by significant bodily changes – the onset of puberty, hormonal surges, the formation of bone tissue, and the development of reproductive organs. At the same time, there is an active process of self-awareness, social adaptation, and high academic demands, leading to significant psycho-emotional and cognitive stress. Therefore, teenagers need support not only through warm words from loved ones but also with a complex of necessary vitamins.
Vitamin A
Vitamin A plays a crucial role in maintaining vision, skin health, and immune system function. Teenagers need it to ensure normal cell growth and development. Sources of vitamin A include carrots, sweet potatoes, spinach, broccoli, and liver.
B Vitamins
B vitamins (B1, B2, B3, B6, B12, folic acid, and others) are key for metabolism, energy production, and nervous system health. Folic acid (B9) is particularly important for teenage girls, as it supports normal cell development and can prevent certain types of anemia. Sources of B-complex vitamins include whole grains, meat, fish, eggs, dairy products, and leafy green vegetables.
Vitamin C
Vitamin C is important for the immune system, collagen formation, which supports the skin, blood vessels, bones, and teeth. It is also a powerful antioxidant that helps fight free radicals. Teenagers can get vitamin C from fresh fruits and vegetables such as oranges, kiwis, strawberries, broccoli, and bell peppers.
Vitamin D
Vitamin D is critical for bone health, as it helps the body absorb calcium. Teenagers need vitamin D to ensure normal skeletal growth and development. Sources of vitamin D include sunlight, fatty fish (salmon, tuna), eggs, and fortified dairy products.
Vitamin E
Vitamin E is a powerful antioxidant that protects cells from damage and promotes healthy skin and hair. Teenagers can obtain vitamin E from nuts, seeds, spinach, and vegetable oils.
Calcium
Although calcium is not a vitamin, it is an essential mineral for teenagers as intensive bone formation occurs during this period. Teenagers need sufficient calcium to prevent osteoporosis in the future. Sources of calcium include dairy products, greens, broccoli, almonds, and calcium-fortified foods.
Iron
Iron is important for the formation of hemoglobin and oxygen transport in the body. Teenagers, especially girls during menstruation, often need additional iron to prevent anemia. Sources of iron include red meat, poultry, fish, beans, lentils, and iron-fortified cereals.
How to Choose Vitamins for Teenagers: Tips
Don’t take advice like “consult your doctor” or “read information on labels” as trivial and unnecessary. Everything in life should be done consciously, and the choice of vitamins for teenagers is no exception.
- Consult a Doctor. Before giving any vitamin supplements to a teenager, it’s important to consult a doctor or nutritionist. They can assess the child’s health and determine which specific vitamins and minerals might be needed. It might also be helpful to do some tests to identify any vitamin and mineral deficiencies.
- Read Labels. When choosing vitamin supplements, carefully read the labels, paying attention to the ingredients, dosage, and recommendations for use. It’s important to choose supplements that contain the necessary beneficial ingredients and do not contain artificial colors, flavors, and preservatives.
- Opt for Natural Sources of Vitamins. Despite the popularity of vitamin supplements, the best way to obtain necessary vitamins remains a balanced diet. Teenagers should set aside unhealthy foods and fast food for a while and start consuming a variety of vitamin- and mineral-rich foods to provide their body with everything it needs.
- Consider Individual Needs. Every teenager has unique needs that may depend on gender, level of physical activity, dietary habits, and existing health conditions. For example, vegetarians may need additional vitamin B12 and iron, while active athletes might require more B vitamins and antioxidants.
- Stick to the Dosage. Excessive intake of vitamins can harm the body. Hypervitaminosis is just as harmful as a deficiency of certain vitamins. This is especially true for fat-soluble vitamins (A, D, E, K), which can accumulate in the body.
Below are vitamins for teenagers from iHerb:
Ensuring teenagers have the necessary vitamins and minerals is an important task for parents. The right choice and a balanced diet will help teenagers grow up healthy and energetic, contributing to their physical and emotional well-being. Consulting a doctor, carefully reading labels, and adhering to dosages are key aspects when choosing vitamin supplements for teenagers. Ensuring natural sources of vitamins through a varied diet will always be the best approach to supporting the health and development of a young body.
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