We all know that during adolescence our bodies go through many physical and biochemical changes. As a result, we have an increased need for certain vitamins. Here are some vitamins that we need to make sure our teens have adequate amounts of: Folic acid and vitamin B12 are needed as tissue synthesis occurs rapidly.
- As the calorie intake increases, the need for vitamin B1 (thaimin), vitamin B2 (riboflavin), and vitamin B3 (niacin) also increases.
- Vitamin B6 and vitamin D are needed in higher amounts for tissue growth and skeletal growth.
- The completed structure and function of newly formed cells relies on the presence of vitamins A, C, and E.
- There is a continued need for calcium, magnesium and zinc so that the bones can increase their density.
Because of the often inadequate diets of teenagers, the following problems have been found in relation to the nutrient intake of teens:
- Calcium, zinc and iron are often lower than the required amounts.
- Vitamin A and vitamin C have also been found to be low.
- The phosphorus intake can be high because of the quantity of soft drinks consumed and this can have an adverse effect on the calcium balance in the body.
- There can be an over consumption of high sugar and refined carbohydrate foods.
It is recommended that in addition to trying to eat a healthy diet that teenagers take a good multivitamin and mineral supplement. The supplement should contain at least the following: Contents Per Tablet
- Vitamin A 500 – 1,200 IUs
- Vitamin B1 (thiamin) 2 – 10 mg
- Vitamin B2 (riboflavin) 2 – 10 mg
- Vitamin B6 (pyridoxine) 2 – 15 mg
- Vitamin B12 (cobalamin) 10 – 25 mcg
- Vitamin C 25 – 150 mg
- Vitamin E 10 – 50 IUs
- Biotin 20 – 50 mcg
- Calcium 50 – 150 mg
- Choline 5 – 15 mg
- Bioflavonoids 5 – 25 mg
- Folic Acid 50 – 100 mcg
- Beta-carotene 2 – 5 mg
- Iodine 10 – 25 mcg
- Chromium 20 – 30 mcg
- Iron 2 – 3 mg
- Magnesium 20 – 60 mg
- Selenium 10 – 25 mcg
- Zinc 2 – 4 mg