Teenagers have different nutritional needs than children and adults. Because of the rapid growth and development that occurs during the teenage years, proper nutrition is especially important. If you have concerns about your teenager's vitamin intake, discuss multivitamins and other supplements with your doctor to determine the appropriate type and dosage.
Vitamin D
A 2009 study by researchers at the Johns Hopkins Bloomberg School of Public Health found that teens who had a low dietary intake of vitamin D were more likely to have health problems like high blood pressure, high blood sugar and high cholesterol. Some population groups, like African American and obese teenagers, are more likely to be deficient than others, but vitamin D deficiency is a common problem in all teens. According to "Science Daily," a 2009 study found that one if seven American teenagers was deficient in vitamin D. For optimal health benefit, make sure your teenager gets 600 international units, IU, or 15 micrograms of vitamin D each day.
Vitamin C
Vitamin C is found in most fruits and vegetables, as well as citrus juices. Vitamin C helps the body absorb iron, which is particularly beneficial for teenage girls, who lose extra iron during their menstrual cycles. Vitamin C also aids in the absorption of calcium, another important mineral for teenagers, and helps with cellular growth and tissue formation. As noted in "The Teen Health Book" by Kate Kelly, many parents give teens vitamin C supplements to ward off the common cold, although this practice has not been proven to be effective. For optimal health benefit, make sure your teenage boy gets 75 milligrams of vitamin C per day; a girl should get 65 milligrams.
Vitamin B-12
The B vitamin complex includes thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, biotin, folic acid and vitamin B-12. Most teenagers get all of the B vitamins from diet alone, since the body only needs very small amounts. However, according to the Children's Hospital Boston Center for Young Women's Health, vegan and vegetarian teenagers should monitor their intake of vitamin B-12, which is most abundant in animal sources. Prolonged vitamin B-12 deficiency can cause anemia. Good sources of vitamin B-12 include fish, seafood, meat, poultry, eggs, milk, yogurt and fortified foods. Make sure your teen gets 2.4 micrograms of vitamin B-12 each day.
Vitamins A and E
With the exception of vitamin D, deficiencies of the fat-soluble vitamins are relatively uncommon. However, vitamins A and E provide many benefits, like healthy eyesight and skin, antioxidant properties that fight cellular damage and healthy blood clotting. Teenage girls need 700 micrograms of vitamin A each day, and teenage boys need 900 micrograms. High doses of vitamin A can cause negative side effects, so avoid doses that exceed the daily recommendations. Teens also need 15 milligrams of vitamin E each day.
References
- KidsHealth.org; Vitamin Chart; Mary L. Gavin; 2009
- MSNBC.com; Lack of Vitamin D Tied to Teen Health Problems; 2009
- Drugs.com; Half of Black Teens May Be Vitamin D Deficient; 2009
- Drugs.com; Obese Teens Lack Vitamin D, Study Finds; 2011
- "Science Daily"; One in Seven U.S. Teens Is Vitamin D Deficient; 2009
- "The Teen Health Book: A Parents' Guide to Adolescent Health and Well-Being"; Kate Kelly; 2003
- Children's Hospital Boston Center for Young Women's Health: Vitamin B12
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