Vitamins are essential for growth and development during teenage years. Thirteen vitamins are needed by the body for proper growth, development and function. The water soluble vitamins include the B vitamins and vitamin C. The fat soluble vitamins are A, D, E and K. All vitamins play a role either directly or indirectly in growth. Amounts of vitamins to be consumed are listed with either a Recommend Daily Allowance (RDA) or Adequate Intake (AI). Both RDA and AI were developed by the National Academies of Sciences. AI is considered to be a more tentative amount than RDA because more research is needed on those vitamins to determine proper intake, however both are adequate measurements to use as nutrient intake levels.
B Vitamins
Thiamine (B1) plays a role in energy metabolism as well as nerve function. The vitamin part of coenzyme pyrophosphate is thiamine. Thiamine pyrophosphate has multiple roles in the energy metabolism cycle. Without energy the body cannot make new cells needed to grow or replace cells. The Recommended Dietary Allowance (RDA) for men aged 14 to18 is 1.2 milligrams/day and for women of the same age, 1.0 milligrams/day.
Riboflavin (B2), niacin (B3) and pantothenic acid are much the same as thiamine, as they play the role of a coenzyme in energy metabolism. The RDA for riboflavin for men ages 14 to 18 is 1.3 milligrams/day and for women of the same age, 1.0 milligrams/day. Niacin RDA for men ages 14 to 18 is 16 milligrams/day and for women of the same age 14 milligrams per day. Adequate Intake (AI) of pantothenic acid for teenagers is 5 milligrams/day.
Biotin plays roles in energy and protein metabolism as well as in glycogen and fat synthesis. Protein metabolism is essential to growth because protein is what most human structures are made out of. Protein consumed through the diet must be broken down to individual amino acids and then re-synthesized into proteins our body needs for growth and function. The AI for teens is 25 micrograms/day.
Vitamin B6 is utilized in the metabolism of amino acids and fatty acids, as well as helping to manufacture red blood cells. RDA for teenage men is 1.3 milligrams/day and 1.2 for teenage women. According to "Understanding Nutrition" by Ellie Whitney and Sharon Rolfes the latest research links vitamin B6 to cognitive performance, activity of steroid hormones, and a healthy immune system.
The primary folate coenzyme, tetrahydorfolate, helps vitamin B12 to synthesize DNA for new cell growth. Teenagers must have the required amounts of folate to keep up with their body's need for rapid new cell development. The RDA for teenagers is 400 micrograms/day.
Vitamin B12 helps with growth because it is needed to synthesize the DNA of new cells. Furthermore, the maintenance of the sheath surrounding and protecting nerve fibers is maintained by vitamin B12, with the support of folate. Folate and B12 also help to promote normal growth of nerve fibers. Vitamin B12 also supports the growth and maintenance of bones by participating in bone cell metabolism. The RDA for teens of vitamin B12 is 2.4 micrograms/day.
Vitamin C
Vitamin C has many functions in the body but the two that pertain most to growth are the synthesis of collagen and amino acid metabolism. Collagen provides the matrix for bone and teeth formation as well as strengthening artery and blood vessel walls. Tendons, ligaments and fascia are made from Collagen Collagen is a vital component for proper growth and health. The RDA for teenage males is 75 milligrams/day and for teenage females, 65 milligrams/day.
Vitamins A, D, E and K
Vitamin A plays a critical role in dismantling of bones to allow for new growth. In order for bones to grow larger, parts of those bones must be dismantled and remodeled. Children who do not receive the required amounts of vitamin A will be stunted in growth until vitamin A is consumed, according to "Understanding Nutrition". The RDA of vitamin A for teenage males is 900 micrograms/day and for teenage females, 700 micrograms/day.
Vitamin D is a hormone that stimulates certain organs--most often the kidneys, intestines and bones. Organs respond to vitamin D by making the minerals that the bone contains (mainly calcium and phosphorus) available in the blood stream. Bones grow denser and stronger as they absorb phosphorus and calcium. Vitamin D plays a role in bone formation, by maintaining blood calcium and phosphorus levels. The AI for teens is 5 micrograms/day.
Vitamin E is an antioxidant and plays not so much a role in actual growth, but in preventing damage. Vitamin E protects lipids (fats) in cells from oxidative damage. According to the American Cancer Society there is some evidence that suggest vitamin E may be beneficial in prevention against colon, prostate and bladder cancer. The RDA for teenagers is 15 milligrams/day.
Vitamin K plays an essential role in the synthesis of bone proteins. Without vitamin K bones would not mineralize properly leading to low bone density. The AI for teenagers ages 14 -- 19 is 75 micrograms/day.
References
- Understanding Nutrition; Ellie Whitney and Sharon Rady Rolfes; 2005
- American Cancer Society
