Vitamins for teenagers have gone a long way from these slaps, “fruity” vitamins Flintstones Many of us millennia had to stomach. As a parent, you want your teenager to get the right nutrients, vitamins and minerals that need to thrive. While your teenager will ideally get them from a nutritious, well-balanced diet-Think of fresh vegetables, whole, unprocessed foods, lean protein-this is not always possible.
As Dr. Joel “Gator” WarshA Los Angeles-based pediatrician puts it: “We live in a real world of school stress, fast food, screen time and hormonal rollercoasters. Thus, yes, many teenagers can benefit from specific vitamins or supplements-
But we’re not talking about these “fun” gummies. When it comes to proper completion, Dr. Michael Glazier, head of medical director Bluebird Kids HealthIt advises that because vitamins and supplements are not regulated by the FDA as narrow as drugs, “it is especially important to consult your pediatrician or your family professional when considering taking them and consider what dose to receive.
The best vitamins for teenagers at a glance
Daily multivitamin: SmartyPants Teen Girl Plus Multivitamin or SmartyPants Teen Guy Plus Multivitamin, $ 28.50
Vitamin D3 + K2: Nature made Vitamin D3 + K2 SoftGels, $ 16.79
Vitamin C + Zinc: Vitamin C + zinc by nature, $ 10
Iron: Olly pleasant iron vitamin chewed tablets, $ 14
Vitamin B: Nature made B12 gummies energy, $ 10.79
Omega-3 fatty acids: Ritual Omega-3 DHA & EPA Capsules, $ 37
Magnesium: Nature made high absorption magnesium sweetener, $ 16
Probiotics: Olly Big 10 Probiotic, $ 20
Vitamins for teenagers: What to look for
If you buy vitamins or supplements, Dr. Glazier recommends searching for a reliable brand, since all brands are not equally made for a product whose product has been revised by an independent third party such as Consumerlab.comwhich explores the compounds for both purity and possible infectious substances.
Completion can help your teenager when it is guided by a professional and when it is clear that the nutrients and minerals they need do not exist in their diet. Dr. Warsh says it is vitamins for teenagers who:
- Are selective eating
- Follow restrictive diets (vegan, no dairy, etc.)
- Are under chronic stress or do not sleep well
- Struggles with skin, mood or hormonal imbalances or chronic diseases
- Have diagnosed deficiencies from laboratory work
Vitamins for teenagers: What should you avoid
It is worth noting that the excessive dosage of a vitamin can be harmful. According to Dr. Glazier, an example of potential damage than taking higher than recommended doses of a vitamin can be observed with vitamin A. “In recommended doses, vitamin A can help develop vision and ophthalmic health, as well as support the immune system.” “Overbitamin A, the condition where one is exposed to higher than recommended doses of vitamin A, however, can cause liver damage, headaches, dizziness and visual difficulties.”
That is why it is a good idea to talk to a doctor before starting your teenager in a new vitamin or supplement – to ensure that the new supplement leads them to a healthy level of this vitamin or mineral, without pushing it over the edge.
Do your teenager need vitamins or supplements?
According to Britta Sather, An authorized nutritionist, your teenager’s supplement varies on the basis of various factors:
- Diet: Does your teenager eat balanced meals with enough variety? Selective eaters or those in restrictive diets (eg, vegan, gluten -free, without dairy products) may need support.
- Level of activity: Particularly active teenagers or athletes burn more energy and may lose basic nutrients through sweat, such as magnesium and zinc.
- Health Status: Has your teenager medical condition? Chronic fatigue, frequent illness, hair loss or mood problems may mark a deficiency of nutrients. Always consult the healthcare provider if there are symptoms.
- Development Stage: Rapid growth during adolescence increases body demand for calcium, vitamin D, protein and iron.
- Laboratory test: Blood can reveal deficiencies (eg vitamin D, iron, B12). This helps to adapt the completion safely.
- Environment & Lifestyle: Limited sun exposure, high stress and irregular sleep can affect all nutrients.
Bottom line: “If your teenager has a varied, nutrient -rich diet and flourishes, supplements may not be necessary,” says Sather. “But in real life, small gaps are common – and supplements can be filled when needed.”
If you are looking for a good starting point, the pediatric team and nutrition experts have shared a list of their adolescents for the vitamins that the teenager should receive and why.
Multivitamin
SmartyPants Teen Girl Plus Multivitamin
So Dr. Warsh as much as Dr. Erin Barret, PhD, a nutrition expert, recommends a daily multivitamin, which can help cover common gaps – including vitamins A, C, D, E, Key B Vitamins, Calcium and Magnesium – especially in adolescents with limited diets or Referred to a Recent National Nutrition ResearchBarret says that teen boys and girls are firmly lacking in essential nutrients such as vitamins A, C, D, E, calcium and magnesium. “These nutrients are particularly critical in adolescence, a time of rapid physical, mental and emotional development.” (PS: This teenage multivitamine from smartypants also comes in a boys’ version.)
Vitamin D3 (with K2)
Nature made Vitamin D3 + K2 SoftGels
“Low vitamin D is an epidemic for teenagers,” says Dr. Warsh. This is despite vitamin D which is a critical vitamin that supports immune health, bone growth, mood and regulation of hormones – necessary for adolescents and rapid growth and their evolving hormones. He adds SATER: “Many teenagers have low levels of vitamin D, especially those living in the northern areas or with limited sun exposure”.
Vitamin C + Zinc
Iron
Olly pleasant iron iron chewed tablets
“Particularly important for menstrual girls, IRON supports energy and helps to avoid low iron levels, “says Barret, adds Sather:” Girls and athletes may have increased iron needs due to menstruation and energy needs. Asking the healthcare provider for a blood test to examine ferritin, hemoglobin and iron levels is recommended before supplementing. ”
B Vitamins (especially B12)
Nature made B12 Gummies energy
If your teenager is vegan, consider filling with B12. “Vegan diets, in particular, do not provide vitamin B12, since they are not in plants,” says Dr. Glazier. “Vitamin B12 is important for the development and functioning of the nervous system, as well as for the formation of red blood cells. Strict vegans should incorporate B12 as a complement to their diet.”
Omega-3 fatty acids
Omega-3 Dha & EPA Capsules Rituals
“Omega-3 supports brain growth, mood regulation and cardiovascular health. Teenagers who do not eat fatty fish can benefit from a supplement,” says Sather.
Magnesium
Nature made high absorption magnesium sweet magnesium
Warsh is 100-300 mg/magnesium day, which says it helps with stress, irritability, sleep and cramps.
Probiotics
Olly Big 10 probiotic
Sather, Barret and Warsh recommend taking a probiotic to maintain a different germ to help promote bowel health, immune support, skin, digestion and mental well -being.
All of our experts agree that supplements should support – not replace – a healthy, balanced diet. “Encourage your teenager to build strong eating habits by eating a variety of whole foods: fruits, vegetables, whole grains, lean proteins, dairy or enhanced alternatives, nuts and seeds,” says Barret. “When combined with proper supplement support, these habits lay the foundations for long -term well -being.”
Before you go, shop for our favorite brands for teenagers:
