Vitamins for Adolescents

Armed with a bit of knowledge and consumer awareness, you can easily find the best supplements for adolescents. "Adolescence is a time of major physical changes," Sarah Baltazar, pediatric dietitian at the Children's Hospital in Denver, Colorado, says. "Adequate intake of nutrients is essential. Dieting, skipping meals and eating disorders can put teens at increased risk of poor nutrition." Before choosing the appropriate supplement, understand the difference between vitamins and minerals. Vitamins include vitamins A, D, E, K, vitamin C and eight B vitamins, and there are 16 different minerals. Of all these nutrients, the most relevant ones for adolescents are vitamin D, folic acid, calcium and iron.

Vitamin D

Vitamin D has a variety of functions that are essential for proper development and maturity of adolescents. To name just a few, it helps to absorb calcium to build strong bones, reduce inflammation and strengthen the immune system. But in the August 2009 issue of "Pediatrics," Dr. Juhi Kumar found that 70 percent of children have inadequate levels of vitamin D. All adolescents should get at least 400 IU/day of vitamin D. This vitamin is found in egg yolks, fortified milks and cereals. If daily recommended amounts cannot be met with food alone, an adolescent should take a daily supplement of 400 IU each day. A variety of chewable and solid vitamin D tablets are available.

Folic Acid

Folic acid helps to metabolize fat, carbohydrates and protein and helps to form DNA, the building block of human life. Adolescents who skip meals and consume limited fruits and vegetables are at an increased risk of folic acid deficiencies. Folic acid can be found in green leafy vegetables, citrus fruits, beans, peas, nuts, fortified breads and cereals. Male and female adolescents require 400 mcg per day. Pregnant teenagers need to be certain they are meeting prenatal requirements for folic acid to prevent neural tube defects in the baby. The National Institutes of Health Office of Dietary Supplements recommends that pregnant teens supplement with at least 600 mcg of folic acid each day.

Calcium

Adolescents require about 1,200 to 1,500 mg of calcium per day, one of the highest requirements of any age group. Adequate calcium intake during the teenage years is essential to prevent osteoporosis later in life. Good sources of calcium include fortified cow, soy, rice or almond milk as well as yogurt, cheese, calcium-fortified juices and calcium-fortified cereals. Teens should consider taking calcium supplements if requirements cannot be met with diet alone.

Iron

To prevent iron deficiency anemia--which can result in fatigue, poor performance and decreased immunity--male adolescents require about 12 mg of iron per day, while females require about 15 mg of iron per day. Females' requirements are higher because of menstruation. Good sources of iron include meats, legumes, enriched whole grains and leafy green vegetables such as spinach, collards and kale.

Multivitamins

If an adolescent has eliminated a food group (by choice or out of necessity) or if an adolescent consumes high amounts of sugary junk foods and low amounts of fruits and vegetables, it would be wise to consider taking a multivitamin. Look for a multivitamin that contains the appropriate amount of nutrients to avoid toxicity. To be certain of a supplement's purity and potency, look for a USP stamp on the bottle. According to U.S. Pharmacopeia, the USP Verified Mark is awarded to vitamins and other dietary supplements that pass the group's strict criteria for quality and purity.