Healthy foods are important to keep your body fit and well. This is because the teenage years are the time of life when you experience tremendous growth, both physically and mentally. For boys, this typically begins around 12 to 13 years old; for girls, it starts earlier, at around 10 to 11 years old. To provide what your body needs, you should take in certain amounts of vitamins and minerals.
Although being active in sports and observing proper diet can help keep you healthy, taking vitamins is just as important. Vitamins provide an array of health benefits to growing teens like you. Besides, you can take vitamins anytime, anywhere. To ensure that a certain supplement is safe for use, it is very important to consult your physician before taking anything. Also, it’s advisable to get as many vitamins as possible from actual food, rather than just supplements.
Healthy Vitamins for Teens
As your body goes through a number of biochemical and physical changes, your need for specific vitamins and minerals increases. According to the American Dietetic Association, teenagers who take vitamin supplements on a daily basis have healthier lifestyles and diets compared to those who don’t.
Here are a few vitamins and minerals that teens like you need:
- Folic acid and vitamin B12 for tissue synthesis
- Vitamin B1, vitamin B2 and vitamin B3 for energy and wellness
- Vitamin D and vitamin B6 for skeletal and tissue growth
- Vitamins A, C and E for nourishing developing cells
- Calcium, magnesium and zinc for bone density
Vitamin C is particularly essential to strengthening your immune system so that you are safeguarded against common illnesses, such as colds. Teen vitamin charts (http://www.vitaminstohealth.com/teen-vitamins.html) can prove very helpful in determining which types of vitamins and minerals to take for specific health requirements. The chart below should provide good guidance for your supplementation needs.
Contents per Tablet
- Vitamin A: 500 – 1,200I Us
- Vitamin B1: 2-10 mg
- Vitamin B2: 2-10 mg
- Vitamin B6: 2-15 mg
- Vitamin B12: 10-25 mg
- Vitamin C: 25-150 mg
- Biotin: 20-50 mg
- Calcium pantothenate: 30-60 mg
- Choline: 5-15 mg
- Bioflavonoids: 5-25 mg
- Folic acid: 50-100 mg
- Nicotinic acid: 5-10 mg
- Nicotinamide: 10-20 mg
- Beta-carotene: 2-5 mg
- Iodine: 10-25 mg
- Calcium: 50-150 mg
- Chromium: 20-30 mg
- Iron: 2-3 mg
- Magnesium: 20-60 mg
- Selenium: 10-25 mg
- Zinc: 2-4 mg
Possible Dangers of Supplementation
Teenagers can gain several benefits from taking vitamins (http://www.teenzeen.org/teens-and-vitamins.html); however, the possible negative effects of doing so should also be taken into consideration. For instance, you should be careful when taking vitamins for weight loss and those that can interact with your medications. Think twice before you decide to buy a vitamin supplement that is advertised on television as having amazing benefits. This is because many advertisers target the population of teenagers for weight loss (http://www.teenzeen.org/teens-and-weight-issues.html) and diet products. Always make it a point to check with your doctor concerning a product for weight loss and diet before buying it.
Dangers of Taking Protein Supplements for Teens
Despite the admonition that protein supplements should be taken only by people of legal age, many teenagers are found breaking this guideline. Note that these supplements are recommended for athletes, who need to develop muscles and improve overall sports performance. This is because protein is an important building block of the muscle and other tissues. Again, consult your physician before taking any supplements, including protein supplements.
Vitamin Interactions with Medications
To be on the safe side, you should take a vitamin only if your doctor has given you approval to do so. Your doctor knows best whether or not a certain supplement can interact with your medications, so follow his or her warnings.
