Supplements For Girls At Puberty

Puberty is when a girl’s body starts to change into a woman’s. It usually starts around age 8 to 13. Menstrual periods usually start at around age 10 to 15, and when periods start, the girl will now be able to have a baby. During puberty, a rapid growth spurt occurs, the breasts start to grow, body shape changes and it is fairly common to get acne. It is normal to gain weight at this time, especially around the hips. Emotional and sexual changes occur. Some supplements can be very beneficial at this time, but consult with your doctor before starting a new supplement.

Iron

Iron deficiency anemia is a relatively common problem among girls at puberty in the United States, according to the Centers for Disease Control and Prevention. This is due to the rapid growth rate and to increased iron losses due to menstruation. In fact, the iron requirements for women of reproductive age are almost double those of men. Symptoms of iron deficiency include fatigue, shortness of breath, lack of concentration and irritability. Iron is found in meats, beans, lentils, raisins and whole grains. If you are not consuming enough from foods, consider an iron supplement.

Calcium

Calcium requirements at puberty are higher than they are at either childhood or adulthood because of the rapid skeletal growth that occurs at this stage. A low calcium intake during puberty may prevent the attainment of peak bone mass, leading to an increased risk of osteoporosis in later life. The best sources of calcium are milk and dairy products, together with fortified foods. Calcium supplements, usually together with vitamin D, are widely available. Vitamin D enhances the absorption and utilization of calcium.

Magnesium

When girls start getting their periods, some will suffer from premenstrual syndrome, or PMS. The symptoms of PMS vary, but commonly include irritability, tension, mood changes and migraines. Magnesium supplements can relieve premenstrual mood changes, reported the August 1991 issue of “Obstetrics and Gynecology.” The study utilized oral magnesium in the form of magnesium pyrrolidone carboxylic acid at a dose equivalent to 360 milligrams of magnesium three times daily for two months.

Folic Acid

The “Manual of Dietetic Practice” recommends that after periods start, all females who are sexually active should take a folic acid supplement. Folic acid supplementation, which is the synthetic form of the B vitamin folate, is associated with lower risks of congenital abnormalities in babies. You shouldn’t wait until you are planning a pregnancy to start folic acid supplementation, as almost half of pregnancies in the United States are unplanned.