According to the classification of the World Health Organization (WHO), adolescence covers the period from 10 to 19 years. This is a time of great changes in the body and life of a child. He grows, faces a riot of hormones, sexual maturation, the most important systems of his body complete their development.
Being on the verge of adulthood, a person experiences colossal loads, because events occur that are likely to affect his entire life. That is why in adolescence it is so important to adequately receive nutrients, including vitamins and essential trace elements.
In this article, we will look at the best vitamins for teenagers, discuss their pros and cons. You will also learn which supplements are especially important for maintaining health and what to pay attention to when choosing them.
Table of Contents
Types of vitamins for teenagers
Vitamins help the teenager’s body grow, develop, maintain the function of the immune system, and feel good in general. Let’s take a closer look at the most important ones.
Vitamin A
It is important for eye health, good condition of the skin and mucous membranes, as well as for proper growth and development of bones. It helps maintain the necessary activity of the immune system. Vitamin A is found in carrots, fish, milk, eggs, spinach, sweet potatoes. The recommended daily intake for teenagers is 800–1000 mcg.
Vitamin D
It is necessary for increasing muscle strength and tone, absorption of calcium, phosphorus, mineralization of bones, teeth, and improving the function of the immune system. It can be obtained from fish (wild salmon, herring, tuna), eggs, artificially fortified plant and animal milk, liver, as well as from exposure to the sun. The daily intake of vitamin D for teenagers is 10 mcg (400 IU).
Vitamin E
The leading antioxidant that protects cells from damage by free radicals. It is found in nuts, seeds, sunflower oil and avocado. The daily intake of vitamin E for teenagers is 12–15 mg.
Vitamin K
It is necessary for blood clotting and strengthening bones. It can be obtained from green leafy vegetables, cabbage (especially broccoli), soybean oil, eggs. The recommended intake for teenagers is 80–120 mcg/day.
Vitamin C
It helps the body fight infections, improves iron absorption, participates in the processes of collagen formation, antioxidant protection and promotes wound healing.
It is obtained from citrus fruits, berries (especially strawberries), kiwi, sweet pepper. The recommended daily intake for teenagers is 70–90 mg.
B vitamins
They are important for metabolism, energy exchange, formation of erythrocytes, normal functioning of the nervous system, transmission of genetic information, rapid regeneration, good condition of the skin and mucous membranes. B vitamins are obtained from eggs, meat, nuts, seeds, legumes, dairy and whole grain products.
In addition to vitamins, teenagers need trace elements for their health.
Here, among the most important substances, it is worth mentioning:
- calcium
- iron
- iodine
- zinc
- selenium
- magnesium
Minerals and vitamins can both increase and decrease the absorption of each other. To get the most benefit from taking additional nutrients, you need to take into account their compatibility: those that compete for absorption sites should be taken at different times of the day, and vice versa, synergistic substances (enhancing the action of each other) combine in one intake.
Best vitamins for teenagers
Ritual Teen Vitamins for Boys
Ritual Teen Vitamins for Boys is a multivitamin supplement designed to help fill nutrient gaps in the diets of teenage boys aged 13-17. Here are some of its pros and cons:
Pros:
- It contains 10 key nutrients, including zinc, vitamin A, vitamin D3, omega-3 DHA, and vitamin B12, that support immune function, bone health, brain health, muscle function, and metabolism
- It is vegan, sugar-free, gluten-free, dairy-free, nut-free, soy-free, and free of artificial colors, flavors, or sweeteners
- It uses traceable and high-quality ingredients from around the world, such as vitamin D3 from lichen, omega-3 DHA from microalgae, and methylated B12 from Connecticut
- It has a delayed-release capsule design that dissolves in the small intestine, where nutrients are better absorbed
- It has a minty flavor and a mint tab in every bottle to make taking the multivitamin more enjoyable
- It is verified by the Non-GMO Project and tested by a third party for purity, potency, and safety
Cons:
- It is relatively expensive, costing $33 for a 30-day supply
- It does not contain calcium or vitamin C, which are also important for teen health. The company claims that these nutrients are better obtained from food sources
- It may cause some side effects, such as nausea, stomach upset, or allergic reactions, in some users
- It may interact with some medications or other supplements, so it is advisable to consult a doctor before taking it
Future Kind Vegan Multivitamins
Future Kind Vegan Multivitamins is a supplement that claims to provide the essential nutrients that vegans may lack, such as omega-3, vitamin B12, and vitamin D3. Here are some of its pros and cons:
Pros:
- It is formulated for vegans, using only plant-based ingredients and no animal products
- It contains omega-3 DHA and EPA from microalgae, which are more bioavailable and sustainable than plant sources like flax or chia seeds
- It uses methylated forms of vitamin B12 and vitamin D3, which are more easily absorbed and utilized by the body
- It has a natural orange flavor and scent, which makes it more pleasant to take
- It comes in a glass bottle, which is more eco-friendly and recyclable than plastic
- It supports animal sanctuaries and is certified carbon-neutral
Cons:
- It is relatively expensive, costing $29.95 for a 30-day supply
- It does not contain other important vitamins and minerals that vegans may need, such as calcium, iron, zinc, iodine, or vitamin C
- It may cause some side effects, such as nausea, stomach upset, or allergic reactions, in some users
- It may interact with some medications or other supplements, so it is advisable to consult a doctor before taking it
Nature Made Multivitamin For Her
Nature Made Multivitamin For Her Gummies is a daily nutritional support supplement for women. It contains 70 gummies per bottle, which is a 35-day supply. Here are some of its pros and cons:
Pros:
- It provides 23 key nutrients, including iron, folic acid, vitamin D3, and calcium, that support immune health, bone health, cellular energy production, and more
- It is gluten-free and has no artificial flavors, colors, sweeteners, or high fructose corn syrup
- It has a strawberry flavor and a mint tab in every bottle to make it more enjoyable to take
- It is verified by the United States Pharmacopeia (USP) and tested by a third party for purity, potency, and safety
Cons:
- It is relatively expensive, costing $7.19 for a 35-day supply
- It may cause some side effects, such as nausea, stomach upset, or allergic reactions, in some users
- It may interact with some medications or other supplements, so it is advisable to consult a doctor before taking it
- It does not contain some other important vitamins and minerals that women may need, such as vitamin C, zinc, iodine, or magnesium
Conclusion
Not all teens have the same vitamin requirements. To find out if your teen is getting enough nutrients, consult your healthcare provider. Your teen’s diet and lifestyle also matter. Supplements may be beneficial for teens who are fussy, active or on special diets.
There are many things to consider when choosing the best multivitamin for a teenager (or an adult): cost, nutrient needs, quality and more. This review can help you begin your search, but it is best to work with your teen’s doctor when making your choice.
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