In a perfect world, teenagers and nonteenagers alike would derive their vitamins entirely from a healthy, balanced diet including lean proteins, whole grains, fresh vegetables, fruits and low-fat dairy products. Dr. Lawrence Rosen, a founding member of the American Academy of Pediatrics Section on Integrative Medicine, admits that is impractical for many families. He sees vitamins and mineral supplements as insurance against deficiencies and part of an optimal health plan. He suggests using brands with natural sweeteners, and checking doses of specific vitamins with your pediatrician.
Teenage Growth Spurt
Nutritional and energy needs are greater during the teenage growth spurt than any other time except during pregnancy and breast-feeding. For girls, the time begins around ages 10 to 11, and for boys, about 12 to 13. Increased needs for folic acid and vitamin B12 are due to rapid tissue synthesis. As calorie intake increases, the need for B1, B2 and B3 increases. Tissue and skeletal growth require additional B6 and vitamin D, while newly formed cells need vitamins A, C and E. For bone density, there is a continued need for calcium, magnesium and zinc.
Teenage Lifestyle
The lifestyle of many teens is hectic, including school, chores, homework, activities with friends, part-time jobs, sports and physical activity. Active teens have increased nutritional needs, but many have poor eating habits. Teenagers often eat fast foods, skip meals and eat high-sugar snacks and soda. Multivitamins cannot undo bad food choices, but they can help with nutritional support when food selection is less than perfect.
Multivitamins
The best vitamin support is through a healthy, balanced diet, but when that is not possible, Healthy Vitamin Choice recommends a multivitamin containing 500 to 1200 IUs of vitamin A; 2 to 10 mg of vitamins B1 and B2; 2 to 15 mg of vitamin B6; and 10 to 25 mcg of B12. It should contain 25 to 150 mg of vitamin C; 10 to 50 IUs of d-Alpha vitamin E; 20 to 50 mcg of biotin; 30 to 60 mg of calcium pantothenate, or B5, and 5 to 15 mg of choline. Bioflavonoids should measure 5 to 25 mg; folic acid should be 50 to 100 mcg, nicotinic acid, 5 to 10 mg; nicotinamide, 10 to 20 mg; beta-carotene, 2 to 5 mg; and iodine from kelp, 10 to 25 mcg. It should have the minerals calcium, 50 to 150 mg; chromium, 20 to 30 mcg; iron, 2 to 3 mg; magnesium, 20 to 60 mg; selenium, 10 to 25 mcg; and zinc, 2 to 4 mg.
Other Nutritional Recommendations
Other recommendations for teenage diets include eating three meals a day along with healthy snacks, eating plenty of fiber and limited salt, drinking adequate amounts of water and avoiding or limiting high-sugar and caffeinated drinks. When cooking, steaming, baking and broiling are better than frying. It is best to avoid high-sugar and refined carbohydrate foods and eat fresh fruit or vegetables for snacks. Choose chicken and fish over red meat and eat at least five servings of fresh fruit and vegetables each day.
Lifestyle Research
Teenagers who take a multivitamin supplement daily have healthier diets and lifestyles than those who don't, according to a study in the "Journal of the American Dietetic Association" reported by Science Daily. The study included 2,500 American high school seniors, 25 percent of whom took a daily supplement. Teens who took vitamins had a lower rate of smoking and were less likely to be overweight. They were also more physically active and watched less television.
