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What are the best Vitamins for Teenagers Growth & Development?

Updated on July 7, 2014

Vitamins for Teenagers

Vitamins are substances needed by your body to stay healthy. Some vitamins are stored in your body while others are found in fruits and vegetables.

Teenagers have different vitamin needs when compared with children and adults because of the changes their bodies undergo and the fast pace of their lives.

The Best Vitamins for Teenagers

Vitamin A: Teenagers need lots of this as it helps improve their vision and skin, both of which are critical considering the amount of eye strain they get from frequently using the computer, watching TV, and playing videogames and acne troubles they usually suffer from at this stage.

Vitamin A is also a good way of protecting the body from the various side effects of having irregular eating schedules.

Teenage guys and girls need 900mg and 700mg respectively of Vitamin A everyday. Vitamin A can be found in orange fruits and vegetables as well as milk and liver.

Vitamin B3 (Niacin) This vitamin isn't only good for the skin but also helps in converting food to energy, something teenagers definitely need to cope with their highly active lifestyles.

Niacin can be found in fish, poultry, peanuts, and cereals. Teenage guys and girls need 16mg and 14mg of it respectively everyday.

More Vitamins for Teenagers

Vitamin D

It's never too early to start protecting and fortifying your bones.

Athletic teenagers should be especially concerned since sports generally subject their bones to pain and pressure.

Teenagers need 5mg of Vitamin D everyday, and this can be found in milk, fish oils, and egg yolk.

Vitamin C (Ascorbic Acid)

This vitamin is what will get teenagers going as they enjoy various recreational activities while meeting the academic demands of school. Vitamin C also keeps their bones, blood vessels, teeth, and gums healthy.

Besides oranges which are arguably the most popular source of vitamin C; it can also be found in grapefruit, spinach, red berries, broccoli, and tomatoes.

Teenage guys and girls need 75g and 65g of ascorbic acid respectively everyday.

Vitamin E

An antioxidant, this vitamin is a teenagers main defense from the various harmful toxins found at home and in the external environment in general.

Vegetables, nuts, and whole grains are excellent sources of Vitamin E.

Teenage guys and girls need a daily intake of 15mg of this vitamin.

As long as your teenager is able to stick with a balanced diet everyday, he or she won't have to take additional vitamin supplements.

Tips for Buying Vitamins Online

Buying your supply of vitamins online is a convenient way to ensure that you meet your daily requirements.

Not only do you get access to the different supplements you need without leaving your home, you also learn important information and medical updates.

However, not every site that offers vitamin supplements online is safe and reliable.

Furthermore, not every vitamin product sold on the internet is safe or effective.

If you want to know how to protect yourself while buying vitamins online, here are things you can do:

Find out who runs the site.

There are run-of-the-mill sites that sell vitamins online that promise miracles and instant cures.

Go to sites of government or medical organizations and search these sites for directories of reputable vitamin suppliers. You'll get more accurate information from the sites sourced by qualified professionals and experts in the field of medicine.

If product literature is provided, find out who the source and references are.

Vitamin manufacturers often include a description of their product along with testimonials and other information to make it more attractive to consumers. Learn to distinguish genuine scientific information from hype.

If there is an ingredient included in a product that you've never heard of before, do some research.

If the advertisement mentions studies, it should be able to show the specific information about that particular study, where and when it was conducted and who performed the research. This way, you can corroborate the information.

Buying Vitamins Online - Be wary of too many promises.

You should be able to get in touch with the manufacturer.

If you have questions about the vitamins you've purchased, you should be able to talk to the manufacturer or at least to the customer service and be satisfied.

It is their responsibility as a manufacturer to provide you with information and advice when you need it.

Check their return and refund policy as well. If you're unsatisfied with their product, you should be able to get your money back.

Be wary of too many promises.

Even vitamins have their limits so when you buy online, be careful about exaggerated claims.

Some studies can be deceptively complex and clever copywriters can twist published findings to their advantage, especially when medical terms are used.

You might also encounter testimonials and endorsements from people with dubious training in medicine or nutrition. The internet is awash with misleading information, so be very careful.


The internet can be a very important tool to help you establish a healthy lifestyle, provided you know what to look for. Practice prudence and common sense, especially when buying vitamins online.

Taking a Vitamin Supplement

There are a number of essential vitamins that the body needs to function properly and it is possible to take these in the form f a vitamin supplement.

The majority of people do not have a balanced diet and they may be lacking in certain vitamins which means that they require a vitamin supplement to ensure that they do not have a deficiency of an essential vitamin.

A health professional or dietary technician is the best person to give advice on any vitamin supplement that a person should take. It is important to seek professional advice before taking any vitamin supplement.

This is because there are some vitamins that can be toxic if too much is consumed and a vitamin supplement may not be appropriate if there is enough of the vitamin already in the food a person eats.

Some categories of people may require more types of vitamin supplement than others. Vegetarians are often deficient in certain vitamins that are only found in animal products, for example, and a vitamin supplement is the ideal solution to this problem.

Vegetarians do need to be aware that some vitamin supplement manufacturing processes involve animal products and it is important for them to read the labels. A large number of synthetic vitamin supplement products are available which will enable a vegetarian to take them without contravening their dietary beliefs or needs.

Children will often need a vitamin supplement, especially when they are extremely young. This is because a lot of children do not eat a sufficient variety of foods in their early years and a vitamin supplement can help compensate for this natural deficiency.

Breast feeding has long been recommended as a source of all the essential nutrients but women who choose not to or are unable to bottle feed may be concerned as to whether their baby needs a vitamin supplement.

The large majority of baby milk formulas contain additional vitamins to prevent the need for a vitamin supplement to be given. It is important to discuss any concerns over the need for a baby or child to take a vitamin supplement with a health professional to ensure that the correct solution is found.

Elderly people or those suffering from certain diseases or illnesses are other groups of people that may need to take a vitamin supplement.

The body may often need a vitamin supplement to compensate for a person not being able to consume the recommended daily allowance of certain vitamins through their normal diet.

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    • iayane profile image


      5 years ago

      Nice article!

    • zumbawjade profile image


      6 years ago

      Lots of great info on healthy vitamin taking for teens! I'm creating a similar lens about taking supplements the right way and plan on promoting these lens (if you don't mind!) Thanks for the info!

    • Wonder-V profile image


      7 years ago

      Thank you for the info! I plan to pour over this a bit more closely as I have 2 teen daughters and one is a vegetarian. Keep up the good work!

    • profile image


      7 years ago

      Nice lens, helpful information, blessed by and added to Diet and Nutrition Squid Angel :-)


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