What Vitamins Should a Teenage Girl Take Daily?
As a teenage girl, it is important to make sure that you are getting all of the vitamins and nutrients your body needs. This will help ensure that you stay healthy and strong. There are many different vitamins and minerals that are essential for teen girls, and each one provides its own unique set of benefits. In this article, we will discuss what specific vitamins young women should take daily and why they are important.
Importance of Taking Vitamin Supplements As a Teenage Girl
As a teenager, your body is going through many changes. You have growth spurts, your bones are getting stronger, and your hormones are changing. These changes can put a lot of stress on your body, and it is important to make sure that you are getting every essential nutrient you need to stay healthy.
Vitamins and minerals help your body function properly. They help to support a strong immune system, healthy skin and hair, and strong bones. They also play a role in helping your body to process food and to create physical energy.
Some of the major benefits of taking vitamins as a teenage girl include:
1) Supports Healthy Metabolism
Vitamins are essential for a healthy metabolism. They help the body to convert food into energy. The B-complex vitamins, in particular, are involved in energy production.
A healthy metabolism is important for maintaining a healthy weight. Teenage girls who take daily vitamins are less likely to become overweight or obese. The best way to support a healthy metabolism is to eat a balanced diet and to get regular exercise.
2) Reduces Anxiety and Stress
The teenage years can be a time of great stress and anxiety. This is due to the many changes that are taking place in the body and the brain. The vitamins can help to reduce stress and anxiety by regulating the levels of hormones in the body.
The B-complex vitamins are particularly effective in reducing anxiety and stress. They help to balance the levels of serotonin and dopamine in the brain, which can have a calming effect on the body.
3) Promotes Healthier Hair and Skin
Vitamins help support healthy hair and skin. Teenage girls need vitamins A and C for healthy skin and hair. Vitamin E helps with cell turnover, which is important for keeping skin looking young and fresh.
Vitamin C is an antioxidant, which helps protect skin from damage caused by free radicals. Free radicals are harmful molecules that can cause premature aging.
4) Boosts Your Cardiovascular Health
Vitamins ensure you have a healthy cardiovascular system. They help to keep the heart muscle strong, optimize athletic performance, and reduce the risk of heart disease.
Teenage girls should take daily vitamins to reduce their risk of developing cardiovascular disease later in life. It is also important to get regular exercise and to eat a healthy diet.
5) Supports Healthy Brain Function
The brain is growing and changing during the teenage years. This can lead to poor concentration, mood swings, and irritability.
Vitamins support healthy brain function by providing the nutrients that are essential for cell growth and repair. Teenage girls who take daily vitamins are less likely to experience mood swings and other mental health problems.
6) Keeps Your Immune System Strong
The immune system is responsible for fighting off infection and disease. This is important at any age, but it is especially important during the teenage years.
Vitamins keep the immune system strong by supporting the production of white blood cells. White blood cells are responsible for attacking and destroying harmful bacteria and viruses.
7) Covers Your Nutritional Bases
It is difficult to get every vital nutrient you need from food alone. Teenage girls may not have the best eating habits bingeing on junk food.
Vitamins can help to cover your nutritional bases and ensure that you are getting all of the nutrients you need. This is important for overall health and well-being.
8) Promotes Healthy Aging
The skin is the largest organ in the body, and it is constantly exposed to environmental toxins, UV radiation, and other stressors. This can cause the skin to age prematurely.
Vitamins A, C, and E are antioxidants that help to protect the skin from damage. They can also help to reduce the appearance of fine lines and wrinkles. Teenagers who take these vitamins daily are less likely to experience premature aging of the skin.
9) Reduces the Risk of Osteoporosis
Osteoporosis is a condition that causes the bones to become weak and brittle. It is a serious problem that can lead to fractures. Vitamins help to reduce the risk of osteoporosis by supporting bone health.
Teenage girls who take daily vitamins are less likely to develop osteoporosis later in life. The best way to reduce the risk of osteoporosis is to get adequate magnesium and vitamin D.
10) Improves Eyesight
Vitamins are essential for good vision. Vitamin A, in particular, helps the retina function properly. It also helps to produce visual purple, a pigment necessary for night vision. Deficiencies in vitamin A can lead to dry eyes, corneal ulcers, and even blindness.
Many teenage girls don't get enough vitamin A, as it's found mostly in animal products like liver, egg yolks, and dairy products. However, you can also get vitamin A from dark leafy greens, carrots, sweet potatoes, and squash.
11) Reduces the Risk of Birth Defect
Teenage girls who take daily essential vitamins are less likely to have a baby with a birth defect. Birth defects are problems that occur during pregnancy. They can be serious and even life-threatening.
The best way to reduce the risk of birth defects is to take a daily multivitamin that contains folic acid. Folic acid is a nutrient that helps to prevent birth defects in the brain and spine.
12) Keeps The Body in Good Working Order
One of the most important things that vitamins do is optimize all of the body's systems. To function properly, we need the right levels and types of nutrients.
For example, the cardiovascular system needs vitamin C to produce collagen. Collagen is a protein that helps to keep blood vessels strong and healthy. The nervous system needs vitamin B12 to produce myelin. Myelin is a substance that protects nerve cells and helps them to function properly.
Vitamins and minerals are required for all bodily systems to function properly. That's why it's so important for teenage girls to take a daily multivitamin.
Important Vitamins for Teenage Girls
As a teenage girl, you should incorporate the B-complex vitamins in moderate amount in your diet to prepare the body for puberty. Other than this, you should focus on the moderate intake of minerals like iron, calcium and magnesium to compensate the loss of blood and to keep the bone mineral homeostasis in a balanced form.
Here are some of the vitamins and minerals that are important to include and why they may be helpful:
1) Vitamin A
Vitamin A is very important for teenage girls. This is because it helps to improve the eyesight, and also because it can help to keep the skin looking young and healthy. This vitamin can be found in many different foods, such as carrots, sweet potatoes, spinach, and even some fortified breakfast cereals.
The recommended daily intake of vitamin A for teenage girls is 700 micrograms. This vitamin is fat-soluble, so it is best to take it with a meal that contains some fat.
2) Vitamin B12
Vitamin B12 is another important vitamin for teenage girls. This vitamin helps to keep the nervous system healthy, and it can also help to improve memory. This vitamin can be found in many different foods, such as meat, poultry, and fish.
The recommended daily intake of vitamin B12 for teenage girls is 2.4 micrograms. This vitamin is water-soluble, so it is best to take it with a glass of water.
3) Vitamin C
Vitamin C is another important vitamin for teenage girls. This vitamin helps to improve the immune system, and it can also help to reduce the risk of developing some types of cancer. This vitamin can be found in many different foods, such as oranges, grapefruits, and strawberries.
The recommended daily intake of vitamin C for teenage girls is 75 milligrams. This vitamin is also available in supplement form, and it is often recommended that teenage girls take a supplement that contains this vitamin.
4) Vitamin D
Vitamin D is very essential for teenage girls as it helps in the absorption of calcium. It is also important for maintaining healthy bones and muscles. The best way to get vitamin D is by spending time in the sun.
However, if you don't get enough sun exposure, you can also take a vitamin supplement. The recommended daily intake of vitamin D supplements for teenage girls is 750 IU (international units). The best way to take this vitamin is in the form of a supplement, as it is difficult to get enough from food sources.
Magnesium is another important mineral for teenage girls. This mineral helps to keep the bones and muscles healthy. Magnesium supplements are also necessary for the proper functioning of the nervous system. It is important for teenage girls to get enough magnesium in their diet because it can help to prevent conditions such as anxiety and depression.
The best way for teenage girls to get magnesium is through food sources such as dark leafy greens, legumes, nuts, and seeds. If a teenager does not get enough magnesium from their diet, they can take a supplement.
6) Methylated B vitamins
Methylated B vitamins are a group of B vitamins that are important for teenage girls. These vitamins are necessary for the metabolism of homocysteine. Homocysteine is a compound that can build up in the blood and cause conditions such as heart disease.
This vitamin can be found in food sources such as meat, poultry, fish, and eggs. It can also be found in dietary supplements.
7) Fish oil
Omega 3 fatty acids are a type of fat that is important for teenage girls. These fats are necessary for the proper development of the brain and nervous system. Omega 3 fatty acids are also anti-inflammatory.
Fish oil is a good source of omega-3 fatty acids. Teenage girls can also get omega 3 fatty acids from other sources such as flaxseed oil and chia seeds.
Probiotics are live bacteria that are good for the gut. They can help to improve digestion and immunity. Probiotics are found in fermented foods such as yogurt, sauerkraut, and kimchi. They can also be taken as a supplement.
These are some of the vitamins and minerals that teenage girls should take daily. All the nutrients are important for the proper healthy development and functioning of the body. If a teenager does not get enough of these nutrients from their diet, they may need to take vitamin supplements. Speak with a doctor or registered dietitian to determine if supplementation is necessary.
Vitamins To Avoid In Your Teen's Daily Supplement
Some vitamins and minerals are better found in food and your teen's diet than taking supplements. The reason is it's very easy to oversupplement which can cause avoidable damage to your teen's body . These minerals should be avoided in any daily teen vitamins.
Most girls obtain enough calcium from their daily diets especially if they're eating dark leafy greens or oily fish. Calcium supplements can actually do more harm than good by potentially interfering with the absorption of other nutrients.
Unless your teenager has a medical condition that prevents them from getting enough calcium in their diet you should avoid giving them a calcium supplement. This is due to what the Journal of the American Heart Association found in that calcium consumption from supplements may raise your risk of coronary artery calcification.
Iron is another mineral that can be toxic in high amounts. The best way for teenage girls to get iron is through food sources such as meat, poultry, fish, and beans.
Iron supplements should be avoided because they can interact with other nutrients and medications. They can also cause side effects such as constipation or cause an upset stomach.
The Best Daily Natural Vitamins for Teens
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Dr. Zainab Naeem, DDNS
Zainab Naeem, Doctor of Nutrition and Dietetics has attained the degree of DDNS and is a nutritionist/ dietitian by profession and a writer by choice. She has attained the degree as a Nutritionist from The University of Lahore and has worked as a community nutritionist intern at Fatima Memorial Hospital, Lahore and Clinical Nutritionist from Mayo Hospital, Lahore Pakistan. She is also pursuing her degree in Associate degree in Psychology from Virtual University of Pakistan. She has been working as a nutrition and medical blog writer from past 4 years and many of her articles are published on various platforms. Zainab believes that a healthy body needs a healthy mind and her writings revolve around the concept of good nutrition along with working on the mental health too.
She is Co-Author at https://writingstake.com/ and https://sehatnutrition.org/. She is also a co-author in two anthologies and love to pen down her emotions on paper in the form of her writings. As a digital publisher, she has wrote numerous articles and wellness blogs for various clients as a freelance writer. And is currently working as a freelance nutritionist. You can get in contact with the nutritionist through platform https://sehatnutrition.org/ where she is serving as a Head of Hosting and Content writing or can reach her out on IG: xayni_de_artista.