Do you know that from a physiological point of view, a person from the age of 14 is considered an adult, and the correct diet and vitamins for adolescents 15-17 years old is the key to the harmonious development of a mature body? In the case of a lack of vitamins and minerals, the teenager becomes lethargic, often irritable, his sleep is disturbed, his appetite worsens. To avoid such problems and at the same time to strengthen the immune system, you need to worry about a complete and balanced diet. And as additional support, it is recommended to take the so-called teenage vitamins. Among them is ALPHABET Teenager. Taking it regularly will help to cope with high mental and emotional stress, which is very important for a teenager during graduation and entrance exams.
The Problems of the teenage
At the age of 13, the girl is a real teenager: hormones wake up, skin and hair get greasy many times faster, and her mood changes every minute
About vitamins for teenagers. What are the most important ones?
Above all, teenagers need adequate sleep, ideally at least 10 hours. For immunity, nervous and hormonal health. This does not always work out, but we will strive for it.
Adequate intake of vitamins is also important.
According to a report by the American Academy of Pediatrics, multivitamins are essential for children who don’t have a varied diet. The study found that children who did not take vitamins had low levels of vitamins D, E, and calcium.
I have compiled a list of the most important vitamins for teens.
A good complex increases stress resistance and prevents nutrient deficiencies.
For example, zinc deficiency impairs growth and vice versa – adequate intake of B vitamins reduces the effects of physical and emotional stress, as well as acne.
By the way, girls who have periods need about 15 mg of iron per day
Vitamin D also regulates blood sugar levels, protects against flu and respiratory tract infections, and fights depression and bad mood.
Working dosage: 1,000 – 2,000 year-round, as advised by the expert community.
Fatty acids are essential for brain health. They serve as building blocks for building cell membranes, stimulating the region of the brain that controls memory and learning.
Another interesting study at the University of Liverpool showed that fish oil can minimize the negative effects that “junk food” has on the brain. Fast food disrupts the creation of nerve cells, but a diet rich in omega-3s can prevent this negative effect.
Working dosage: 1000 mg EPA and DHA combined for most teens. Many teenagers do not drink capsules, they normally take liquid omegas.
For years, I’ve been writing about the benefits of omega-3 fatty acids found in supplements and fish. Omega recommendations change almost every month, as often as vitamin D. If you want to benefit, track your omega acid levels and replenish them with supplements. Experts recommend eating fish less and less because of the accumulation of mercury.
I take omega-3s and recommend to everyone a course of omega in a reliable and proven supplement.
There are many studies that omega acids affect the functioning of the heart and brain, reduce cravings for harmful foods, improve skin and hormone balance. Fatty acids also increase our energy, immunity, and concentration.
Benefits of omega-3s for the brain and heart
Below, I will share the research led by Daniel Amen, physician and brain health expert. So, omega-3 benefits for the brain and health:
Omega-3s Reduce Food Cravings
Replenishment of Omega-3 deficiency reduces appetite and constant food cravings, reduces body fat, and regulates weight and mood. Omega-3 enhances the feeling of fullness after eating and is involved in the regulation of the hormones ghrelin and leptin.
In an experiment published in the British Journal of Nutrition, it was found that obese people had lower levels of EPA and DHA compared to the normal weight group. And people with high rates more often had a normal weight, waist, and hips!
Omega acids extend the life
One large study, published in the Lancet, involved over 11,000 people. All of them had suffered a heart attack within 3 months prior to the study. The experiment lasted 42 months. The results showed that the risk of death in people taking fish oil and vitamin E was reduced!
Fish oil reduces inflammation, stabilizes nerve cells, and helps fight blood clots. During menopause, taking omega can reduce hormonal shifts and mood swings.
Fish oil also helps balance emotions and mood in older adults, relieve symptoms of depression, and even improve cognitive performance.
Calcium and magnesium
Calcium is critical for building bone strength, but it turns out that magnesium is too. In a Yale University study, magnesium supplements increased bone density in adolescent girls.
Calcium absorption is directly dependent on vitamin D, and magnesium helps to concentrate and maintain focus for a long time, plus it supports a healthy nervous system and a healthy response to stress.
Working dosage: 700-1300 mg calcium and 240-410 mg magnesium per day.
Vitamins for teenagers with acne
The main skin problems in adolescents are due to hormone fluctuations. Supplementation and dietary restrictions on sugar and simple carbohydrates can help.
Zinc studies have shown an effect similar to the antibiotic tetracycline in severe inflammation. Most of the subjects took 12 weeks of zinc supplementation, but some showed immediate improvement. The dosage of zinc is 30-45 mg per day, in the form of picolinate or citrate.
Vitamin B6 stimulates growth hormone and affects hormones, and low levels in adolescents can affect acne, mood swings, and sugar cravings. Vitamin B6 is also used to treat acne outbreaks in PMS. Effective dosage: 25-100 mg per day.
Pantothenic acid reduces the secretion of sebum, reduces the appearance of acne. Take 200 mg twice daily.
Selenium and vitamin E
Selenium and vitamin E enhances the effectiveness of glutathione peroxidase, an enzyme that prevents inflammation (in acne, the level of this enzyme is reduced). Studies have shown that after therapy with vitamin E and selenium, glutathione peroxidase is increased and acne is significantly reduced.
Effective dosages: 100-200 IU for vitamin E + 100-400 mcg of selenium.
Evening primrose oil
Evening primrose oil reduces acne by inhibiting the enzyme 5-alpha reductase plus relieves PMS symptoms and menstrual pain. Dosage for teens: 500 mg of evening primrose oil 1 or 2 times a day, but the result should be expected for several months.
How to Choose the Supplement for the teenager
Vitamins for children involved in sports
Sports loads plunge the body into regular stress, both physical and psychological. On the one hand, the body is forced to overcome various challenges, while actively spending energy in the form of carbohydrates and fatty acids. Sometimes protein structures of your own muscle fibers are added to this. On the other hand, high-quality and timely restoration also depletes resources.
The issue of recovery in adolescence, when the body is exposed to the greatest stress, and not only sports, is especially acute. Functional systems begin to work at an accelerated rate to meet the needs of a rapidly growing organism. The consumption of many minerals in adolescents exceeds that in adults. And those who go in for sports have even more energy consumption (about 3-5 times than that of an ordinary person).
Features of the diet for children-athletes
Maintaining health is one of the main daily tasks of everyone, especially a teenager. At the age of 11-18 years, the processes of physical and mental development are especially active, therefore, one cannot do without a constant supply of necessary substances. Lack of vitamins can lead to serious health problems.
Useful complexes can help to cope with difficulties associated with gender maturation, hormonal changes, nutrition, stressful situations. Proven funds are sold, as a rule, only in pharmacies. However, their variety can confuse even the most “savvy” buyers. To determine the choice of vitamins, we recommend using a number of criteria as some are described in this article.