So, you're one of the lucky ones, and your teenager has a natural inclination for sports, or you've been successful in persuading them to try. Yay you! But, now you must ensure they're getting the proper nutrition; namely, vitamins and minerals.
There's a lot to consider when your growing teenager is eating you out of house and home, but even when you do your best to prepare healthy meals and snacks, let's face it, they're burning a lot of calories and using a lot of energy for growing alone.
Teens are also much more apt to eat out of the house, so you can't always control what they're choosing for every meal.
If your teenager is playing sports, or they're just more active than average, you need to be extra mindful that their muscles and bones are getting all the nutrients they need to sustain that level of activity.
Even when they're eating a healthy and well-rounded diet, inclusive of fruits, vegetables, and plenty of protein, a multivitamin is essential. Here are a few that will put your mind at ease so you can concentrate on stocking that ever-shrinking larder.
|Rainbow Light Active Health Teen|
|One A Day Teen Advantage for her|
|One A Day Teen For Him|
Age and Boys vs. Girls
Teens have slightly different vitamin needs than adults, but don't fall into a labeling trap that serves little more than the possibility of over-spending. Compare the labels on any multivitamin labeled specifically as being for teenage athletes / teenagers to that of a similar one geared toward adults.
Unless you see something radically different (like a profoundly higher amount of iron) you shouldn't have anything to worry about.
Many adults, especially women, need more iron than teenagers, so compare the amounts, and look for anomalies. And as always, when starting anything new, be it exercise or nutrition, it's always a good idea to consult your doctor about your plans.
Girls need more protein than boys (15 milligrams per day for girls as opposed to eight for boys). It is often recommended that boys also take more Vitamin A than girls, as their hormonal and growth needs are different. Vitamin A is excellent for bone development as well as skin health.
Boys often grow in more aggressive and pronounced bouts and suffer from more teen acne than girls do.
In addition to more iron, girls also need more calcium and vitamin B6 than boys do.
Just as vitamin A is more suited to a boy's hormonal growth pattern, B6 is geared toward a growing girl's biological needs. There is a direct correlation between the need for vitamin B6 and a teenage girl's rising estrogen levels. Added amounts of iron and calcium are beneficial to the loss of iron during menstruation and for the health and strength of growing bones.
Don't overdo it
You should always read labels on anything you're putting into your own or your child's body, and vitamins are no exception.
Multivitamins run the gamut when it comes to ingredients, so watch out for vitamins listed as having more than one hundred percent of the daily recommendation. A couple of exceptions are vitamins C and D. Some vitamins and minerals are absorbed naturally by the body, and any excess is eliminated healthfully, like C and D, but not all.
Vitamins A and B-6 are good examples. Taking these in excess can cause a weakening of the bones and overly stress the nerves, so be sure you're not using a multivitamin that could potentially cause more harm than good.
It's not something to panic about, but a good rule of thumb is to keep in mind your teen's diet--they're getting vitamins and minerals there too--and just remember that less is often more.
There are more multivitamins than there are times your kids are going to ask for pizza for dinner, but here's a slightly pared down list to get you started.
Best Multivitamin For Teenagers
One A Day Gummies
We love these for both boys and girls because multivitamins can be big and hard to swallow.
One A Day Gummies are easy to chew, and they taste good. They also do not contain a higher-than-healthy amount of iron, so they're safe for your teens. And no fighting to get them down!
Rainbow Light Active Health Teen Multivitamin
High in vitamins C, B, and D, this is a good all-around multivitamin for your teen.
Designed specifically for skin and bone health, it has added plant-based nutrition from kale, spinach, and spirulina.
They are gluten free and contain no artificial additives.
What are the best vitamins for a teenage girl? - One A Day Teen Advantage for her
Rich in vitamins A and C, copper, and iron, these multis are designed specifically for girls. They promote healthy bone growth with vitamin D and magnesium in addition to the calcium, and give growing girls the added iron they need.
They're not chewable and are a little on the big side, but if your teenage daughter doesn't struggle too terribly with big pills, these should make your to-try list.
Best vitamins for boys? - One A Day Teen For Him Vita Craves Gummies
Rich in vitamins A, C, and D, these multis are formulated for teen boys. They taste good, target skin and bone health, and are easy to take, since they are chewable gummies.
They do contain wheat, though, so if your teenager suffers from celiac disease, these are not for you.
But if wheat is not an issue, these are a solid choice.
Also brands and products to consider: Natures Way, Yummi Bears, Twinlab.
Best Vitamins for Teenage Acne
I can advice to use Rainbow Light brand for this very purpose, It contains Zink that will help fight acne.
Vitamins for Teenagers to Gain Weight
Sometimes, a teen who is underweight may not be getting balanced nutrition. For example, she may not be getting enough vitamins, minerals (such as iron and calcium), protein, or dietary fat for a healthy body. For example, a growing teen needs plenty of calcium and vitamin D to make strong bones.
If your daughter is significantly underweight, she may not have regular periods. Lack of periods is usually due to low estrogen levels which can cause loss of bone mass, and eventually put your teen at risk for osteoporosis.
When a teen is expending more energy than they are taking (via calories from the food they eat), the body’s fat reserves are disrupted which can compromise the immune system. When the immune system is compromised, a person is more susceptible to acute and chronic medical conditions.