In an effort to follow a healthy diet, many young vegetarians wonder if vitamin supplements are crucial when avoiding meat products. It's best to get as many nutrients as possible from food, which is why teenage vegetarians need to educate themselves about the nutrient contents of different food groups and plan their diets accordingly. But even a healthy diet sometimes leaves nutritional gaps, which is when vitamin supplements may be necessary.
Iron
No matter which type of vegetarian diet you follow, adequate iron intake is a big concern, because nonanimal sources of this nutrient aren't as easily absorbed as are animal sources, according to the University of Maine. Teen girls should be especially mindful of their iron intake, since the body loses iron during menstruation. To maximize the amount of iron your body absorbs, eat iron-rich foods such as beans and legumes, dried fruit and spinach along with a good source of vitamin C, such as broccoli or citrus fruits. Beyond that, discuss iron supplementation with your doctor. It's essential that you receive the correct type and dosage when taking a supplement, and only a health professional is qualified to determine what's best for your body.
Calcium
Vegetarians who exclude dairy products from their diets need to make sure they're getting plenty of calcium, which is crucial during the teenage years for building the bones that will keep you healthy and strong throughout adulthood. Nuts, seeds, legumes, leafy greens, tofu and fortified cereals can provide all the calcium you need, as long as you take in several servings of these foods every day. If you still can't meet your daily calcium requirement through foods, supplements are available at drugstores and health food stores.
Vitamin D
Vitamin D is essential for the proper absorption of calcium, which is why calcium-rich milk is often fortified with vitamin D. But other than fortified milk, few foods are rich in this vitamin, which is why many vegetarians who avoid dairy will need a supplement. Many calcium supplements also contain vitamin D, so read product labels carefully to be sure you're getting the nutrients you're looking for. Your body can also synthesize vitamin D through daily sun exposure, but many teens don't spend enough time outside to get enough of the nutrient, especially in the winter months.
Zinc
Vegetarians who exclude only meat from their diets don't need to worry about zinc deficiency, but if you also avoid dairy products, your diet might not provide your body with enough zinc. To meet the daily requirement, eat plenty of whole-wheat bread, legumes, seeds, nuts and tofu. If you're still low on zinc, look for a multivitamin that provides enough of the mineral to make up for what your diet lacks.
Vitamin B12
Vitamin B12 deficiency is generally only a problem for teen vegetarians who are also vegan, since this vitamin is almost exclusively found in animal products such as meat, eggs and dairy, all of which are avoided on a vegan diet. Vegan sources of vitamin B12 include sea vegetables, fermented soy products, nutritional yeast, soy milk and fortified cereal, but such a limited number of foods means many teen vegans are deficient in this nutrient. Look for a multivitamin that contains B12 or choose a separate supplement. Just be sure the supplement you choose is not derived from animals.
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