Adolescence is a time of high nutritional needs because of the body's rapid growth and development. In fact, you are likely to complete this period 65 percent heavier than when you started, not to mention substantially taller, according to the World Health Organization. So you should make sure your body has all the vitamins it needs during this pivotal time so you can smoothly transition to adulthood.
Significance
Though adolescence lasts only a few years, the habits established during this period can last a lifetime. The potential consequences of nutritional deficiencies include osteoporosis, delays in sexual maturation, and reduced final adult height, according to the University of Chicago Pritzker School of Medicine. Additionally, diets that lack vitamins are often high in empty calories, which can lead to obesity. About 30 percent of youths between ages 6 and 19 are overweight or at risk of becoming overweight.
Deficiencies
The most common vitamin deficiencies among teens are vitamins A, B6, E, D and C, as well as folic acid, according to the University of Chicago Pritzker School of Medicine. A typical adolescent should consume 3.5 to 6.5 cups of fruits and vegetables, which are rich in vitamins, per day, but fewer than 2 percent actually do. For adequate vitamin D--deficiency in this vitamin runs at about 14 percent in teens--adolescents should drink three cups per day of fat-free milk.
Risk Factors
Some adolescents are at higher risk of vitamin deficiencies than others. Use of alcohol and drugs is one important risk factor, and low socioeconomic status is another. Chronic medical conditions, eating disorders and strict vegan diets can also adversely affect nutrition.
Supplements
If you are eating a balanced diet, vitamin supplements are probably not necessary, according to KidsHealth.org. Key foods include produce, dairy products, seeds, nuts, meats, eggs and whole-grain items. But some teens are prone to skipping meals or avoiding certain nutritious food groups. If that sounds like you, ask your doctor or a nutritionist to work with you on a plan to meet all of your vitamins needs--a plan that might include supplements. But avoid pills that provide more than 100 percent of the recommended daily allowance of any particular vitamin. Some vitamins can be harmful if taken in large amounts.
Tips
If you lead an active life like the average American teen, it is often easiest to grab fast food and a soda rather than assemble a vitamin-rich meal. But even when you are in a hurry and your options are limited, you can find ways to add a little extra vitamin content to nearly any meal. For example, if you are having pizza for dinner, make it a veggie pizza. Or have fajitas and make sure they are packed with vegetables. And choose side items such as salad or a baked potato instead of french fries or cheese sticks.
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