Vitamins for teenagers: what they need while growing
During the teenage years, the body grows faster than at any time since infancy. As a result, it needs even more of some nutrients than an adult does. However, it is best to get most of them from food rather than from supplements.
In this article, parents and teenagers will find out which nutrients are needed most during adolescence, when supplements really can help and what is better avoided.
In brief. Calcium, iron and vitamin D are especially important for teenagers.123 In the dark months of the year, a vitamin D supplement is often needed.4 Sports supplements and energy drinks are not suitable for teenagers.
Which nutrients do teenagers need most?
| Nutrient | Amount needed per day | Where to find it |
|---|---|---|
| Calcium | 1150 mg (ages 11–17)1 | Milk, yoghurt, cheese, fortified plant-based drinks |
| Iron | 13 mg for girls, 11 mg for boys2 | Meat, fish, eggs, pulses, grains |
| Vitamin D | 15 µg (600 IU)3 | Oily fish, eggs, summer sunshine |
| Omega-3 (EPA and DHA) | 250 mg5 | 1–2 portions of oily fish per week |
Calcium is needed for the maintenance of normal bones and vitamin D contributes to the maintenance of normal bones, while iron contributes to normal cognitive function and to the reduction of tiredness and fatigue.6
Example. A glass of milk at breakfast, a yoghurt after school and a slice of cheese at dinner provide a large share of the daily calcium requirement. If a teenager does not eat dairy products, choose plant-based drinks fortified with calcium.
How can a teenager get the nutrients they need from food?
- Breakfast every day. Oat porridge with milk or yoghurt and fruit provides calcium and energy for lessons.7
- Fish 1–2 times a week, with at least one portion being oily fish.7
- Water instead of sugary drinks. Sugary and energy drinks contain no beneficial nutrients but are high in sugar.
Do teenagers need supplements?
If a teenager eats a varied diet, usually only vitamin D is needed, from October to March.4 Supplements can also be useful in the following cases:
- For girls once menstruation has started – if a test has shown an iron deficiency.
- For vegetarians and vegans – the need for vitamin B12, iron and calcium is worth discussing with a doctor.7
- For very picky eaters – a multivitamin may be suitable for a short time.
The tolerable upper intake level for vitamin D for teenagers aged 11–17 is 100 µg per day.8 High-dose products intended for adults are usually not needed by teenagers.
What is it better for teenagers to avoid?
Energy drinks. A safe amount of caffeine for teenagers is up to 3 mg per kilogram of body weight per day.9 For a teenager weighing 50 kg, that is 150 mg per day from all sources: coffee, tea, cola and energy drinks. Check the caffeine content on the drink's label – sometimes one large can is enough to reach almost the whole daily limit.
Sports supplements. Pre-workout products, creatine or “fat burners” are mostly intended for adults. For a young athlete, the most important things are eating enough and getting enough sleep.
Slimming supplements and strict diets. During adolescence, the body needs energy to grow. If you notice that a teenager is restricting food a lot or is anxious about their weight, talk to a doctor.10
Selected products for teenagers
Commercial information. The products listed here are available in our shop. This is not an effectiveness ranking. Before buying, check the composition and directions for use on the product page.
DLux Junior Daily Vitamin D Oral Spray - 15 ml - BetterYou
Oral spray with 10 µg (400 IU) of vitamin D3 per spray, mint flavour. The manufacturer states that it is suitable for children from 3 years of age. Contains xylitol.11
Nordic Berries Multivitamin, Original Flavor - 120 gummy berries - Nordic Naturals
Gelatine-free chewable multivitamins for ages 3 and over. Each serving contains 15 µg of vitamin D3, 3 mg of zinc and other vitamins, as well as 5 g of added sugar. Keep out of the reach of small children, as they look like sweets.12
Daily Omega Kids, 800mg Omega 3 (Natural Lemon) - 250 ml - Osavi
Liquid lemon-flavoured fish oil: half a teaspoon (2.5 ml) provides 350 mg of EPA and 300 mg of DHA. Suitable if a teenager rarely eats oily fish.13
Frequently asked questions
Do vitamins help with studying?
Iron and iodine contribute to normal cognitive function.6 However, if enough of them is already obtained, supplements will not improve learning. Sleep, breakfast and physical activity help much more.
Are adult vitamins suitable for teenagers?
Not always. They may contain doses that are too high. Choose products whose label states a suitable age, or ask a pharmacist.
Why is my teenager constantly tired?
The most common causes are too little sleep, irregular eating or stress. If the tiredness does not go away for a long time, it is worth having a blood test.7
Scientific sources
- EFSA NDA Panel. Scientific opinion on dietary reference values for calcium. EFSA Journal. 2015;13(5):4101. doi:10.2903/j.efsa.2015.4101
- EFSA NDA Panel. Scientific opinion on dietary reference values for iron. EFSA Journal. 2015;13(10):4254. doi:10.2903/j.efsa.2015.4254
- EFSA NDA Panel. Dietary reference values for vitamin D. EFSA Journal. 2016;14(10):4547. doi:10.2903/j.efsa.2016.4547
- NHS. Vitamin D. nhs.uk
- EFSA NDA Panel. Scientific opinion on dietary reference values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal. 2010;8(3):1461. doi:10.2903/j.efsa.2010.1461
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- NHS. Healthy eating for teens. nhs.uk
- EFSA NDA Panel. Scientific opinion on the tolerable upper intake level for vitamin D, including the derivation of a conversion factor for calcidiol monohydrate. EFSA Journal. 2023;21(8):8145. doi:10.2903/j.efsa.2023.8145
- EFSA NDA Panel. Scientific opinion on the safety of caffeine. EFSA Journal. 2015;13(5):4102. doi:10.2903/j.efsa.2015.4102
- NHS. Eating disorders. nhs.uk
- BetterYou. DLux Junior Daily Vitamin D Oral Spray, 15 ml. Product label.
- Nordic Naturals. Nordic Berries Multivitamin, 120 gummies. Product label.
- Osavi. Daily Omega Kids, 250 ml. Product label.
Disclaimer. This article is for information purposes only and does not replace advice from a doctor or pharmacist. Before giving supplements to a child or teenager, consult your family doctor or a pharmacist. Food supplements are not a substitute for a varied diet.
