Pediatricians say these are the best vitamins for teenagers

Although vegetarian and vegan diets have some health benefits, teenage boys and girls who follow vegetarian or vegan diets are at higher risk of certain vitamin deficiencies. According to Dr. Scripps, some of the most common nutrient deficiencies in teenagers on plant-based diets are iron, calcium, vitamin D, vitamin B12, and zinc.

Vegetarians and vegans should be mindful of eating good sources of omega-3 fatty acids such as flax, walnuts, canola oil and soybeans, Dr. Scripps advises. Nutritional sources rich in zinc include whole grains, legumes, and nuts. Alternatives to dairy for good nutritional sources of calcium include kale, broccoli, bok choy, and dried figs.

Are there side effects of taking vitamins as a teenager?

Many over-the-counter vitamin supplements are largely safe, but taking too much can be toxic, warns Dr. Gorab. In fact, says Dr. Scripps, going beyond the recommended daily dose of any vitamin can be very harmful and dangerous.

In particular, it is advisable to be very careful with fat-soluble vitamins, such as vitamin A, vitamin D, vitamin E and vitamin K, as they are stored in fat tissue and the liver and are therefore not eliminated easily from the body when consumed in excess. . In contrast, water-soluble vitamins, including vitamin C and the B-complex vitamins (thiamine, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, vitamin B6, folate, and cobalamin), enter the bloodstream and when there is too much , your body simply pees, explains Dr. Gorab. Taking large doses of vitamins, especially those that are fat-soluble, can cause side effects such as rashes, nausea, gastrointestinal problems, headaches and even more serious medical problems, he says.

Also worth noting: Vitamins and dietary supplements can sometimes affect your gastrointestinal system if you down them on an empty stomach, Dr. Scripps says. That’s why he recommends taking all the vitamins with food. Along those lines, keep in mind that constipation can be a side effect of taking iron vitamins and supplements.

Finally, remember that unlike pharmaceutical drugs, vitamins and supplements are not required by law to prove to the FDA that they meet quality standards, Dr. Hunter says. This means that many supplements and vitamins are untested and may contain more or less vitamin than stated on the label, he explains. In addition, some products may even be contaminated with harmful ingredients such as heavy metals and pharmaceuticals.

Are vitamins good for puberty?

We probably don’t need to tell you there are a batch of the physical growth that happens when you are a teenager. This leads to an increase in nutritional needs. A lot of times parents and teens don’t really know, so they’re still eating the same way they normally would, but their bodies need a little more, says Dr. Cason-Wilkerson.

This increase in needs is the reason why Dr. Cason-Wilkerson sometimes discusses taking vitamins during puberty with patients; Realistically, teenagers may not be eating a balanced and varied enough diet to tick all the important boxes. We know that teenagers need more calcium, iron and folate to grow during pre-puberty and puberty, says Dr. Cason-Wilkerson, so if teenagers are not getting enough of these essential nutrients and essential vitamins through food (which can be determined through food). a nutritional assessment by a doctor or registered dietitian), sometimes recommends a daily multivitamin supplement to fill in the gaps.

Is Centrum Advance good for a 16 year old?

None of the experts we consulted specifically recommend Centrum Advance for 16-year-olds. If you are interested in taking this product, ask your doctor about his thoughts. Whether a particular vitamin or mineral supplement is good for a teenager depends on your unique health situation and is not a one-size-fits-all answer.

How to choose a good teen vitamin

Not all teen vitamins are created equal. To increase your chances of selecting a safe and effective product, choose a brand from a recognized and reputable retailer, says Dr. Scripps. Avoid buying from brand new companies or those that keep changing names and are only available online, adds Dr. Elliston. If there’s a trendy new vitamin popping up on everyone’s TikTok, that’s probably not the best place to start, he says. Especially if it promises big results like instant better brain health, healthy flawless skin, unconditional immune health, or 20/20 eye health.