Daily Vitamin Requirements for Teenagers

Teenagers must consume the proper amount of vitamins and minerals for proper growth, function and development. The body absorbs vitamins from natural sources such as vegetables, fruits and meat. Health professionals recommend eating a well-balanced diet that includes a wide variety of different types and colors of food to achieve optimal vitamin intake. Lack of or over-consumption of vitamins and minerals may lead to disease and illness. There are 13 vitamins and 16 essential minerals that play a role in human functioning.

Vitamin and Mineral Measurement

Dietary Reference Intakes (DRI) was established by the Food and Nutrition Board, Institute of Medicine of the National Academies with the help of scientists from Canada. Based on hundreds of research studies the scientists determined the needed daily requirements of each nutrient for healthy people in the United States and Canada. To allow health professionals to assess diets strategically, four values have been designated. They are: Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL). To determine RDA sufficient scientific research on a specified vitamin or mineral is needed to determine the EAR. For nutrients with insufficient evidence AI is utilized instead of RDA. AI is commensurate with the daily intake of a specified nutrient that a healthy group consumes.

Proper Vitamin Intake Levels

For the most part, teenagers need the same quantities of vitamins and minerals as adults, but in some cases they require more to aid in their growth and development. Vitamins A, D, E and K are fat soluble vitamins. Fat soluble vitamins are stored in the adipose cells (fat) and may become toxic to the body if higher levels are consumed than the body can use. The remaining vitamins are water soluble and have a low risk of reaching toxicity levels, as excess is excreted through the urine.

For teenagers age 14 to 18, the vitamins with sufficient scientific evidence to determine an RDA include: thiamine 1.2 milligrams/day, riboflavin 1.3 milligrams/day, niacin 16 milligrams/day, vitamin B6 1.3 micrograms/day, folate 400 micrograms/day, vitamin B12 2.4 micrograms/day, vitamin C 75 milligrams/day, Vitamin A 900 micrograms/day, and Vitamin E 15 milligrams/day.

For teenagers age 14 to 18, the vitamins with insufficient scientific evidence to determine an RDA, which are given an AI value instead, include: biotin 25 micrograms/day, pantothenic acid (B5) 5 milligrams/day, choline 550 milligrams/day, vitamin D 5 micrograms/day, and vitamin K 75 micrograms/day.

Proper Mineral Intake Levels

Minerals are as critical to proper growth and development as vitamins.

For teenagers age 14 to 18, the minerals with sufficient scientific evidence to determine an RDA include: phosphorus 1250 milligrams/day, magnesium 410 milligrams/day, iron 11 milligrams/day, zinc 11 milligrams/day, iodine 150 micrograms/day, selenium 55 micrograms/day, copper 890 micrograms/day, molybdenum 43 micrograms/day.

For teenagers age 14 to 18, the minerals with insufficient scientific evidence to determine an RDA, which are given an AI value instead, include: sodium 1500 milligrams/day, chloride 2,300 milligrams/day, potassium 4,700 milligrams/day, calcium 1,300 milligrams/day, manganese 2.2 mg/day, fluoride 3 mg/day, and chromium 35 micrograms/day.