Reading, school, sports…teenagers daily need plenty of nutrients and energy in order to cope with their obligations. How can we ensure that adolescents are physically and mentally healthy? What role do supplements play in a teen’s diet?
A balanced diet is one of the most important issues in a teenager’s life. A healthy diet provides the necessary energy and nutrients for brain, cognitive and physical development.
According to recommendations, if a teen has a balanced diet, then there is no need for dietary supplements. However, according to studies, it turns out that few teenagers cover their daily needs in vitamins and minerals through their diet only. Since deficiencies in trace elements have no obvious symptoms, the growth and mental performance of the adolescent may be adversely affected.
Dietary supplements for adolescents
Food supplements for teens come to fill the gaps in their diet. As adolescents need a variety of nutrients, taking a multivitamin supplement is the best option for a teenager. However, a dietary supplement must meet certain specifications in order to be considered suitable for taking, such as
- Comply with the daily recommended intakes (RDAs) for teenagers
- Avoid overdose of certain nutrients
- Provide the full range of vitamins and trace elements required for growth
- Have a nutritional label with its composition
- Follow the general rules of GMP, good manufacturing practices
Necessary nutrients in nutritional supplements of adolescents:
- Antioxidant vitamins (vitamins A, C and E). They shield body and immune system, help reduce oxidative stress while participate in physical and mental health. Necessary in periods of intense stress.
- Essential amino acids. Necessary for tissue and muscle growth, for neurotransmitter biosynthesis, as well as for the proper functioning of memory and mood.
- Vitamins of the B complex. They participate in the function and development of the nervous system and metabolism, as well. They contribute to better concentration and performance in reading, give energy and reduce fatigue.
- Vitamin D, calcium, magnesium. Essential elements for bone and tissue growth. They cooperate with each other and participate in many biochemical reactions that affect immune system, nervous and muscular function.
- Iron. Essential element for hematopoiesis. Decreased levels are associated with delayed development, fatigue and reduced mental performance.
- Probiotics. They strengthen the immune system, ensure good gastrointestinal function and absorption of nutrients.
- Omega 3 fatty acids. They have anti-inflammatory effects and affect cognitive status and mood by improving brain and neural function (DHA).
- Carnitine and CoQ10. They take part in energy production. Ideal for athletes or during periods of intense stress and fatigue.
Herbal supplements can be taken during the exams period and help concentrate, improve memory, as also brain functions.
- Ginkgo biloba
- Panax ginseng
Systematic intake of herbs without doctor’s approval should be avoided. The use of dietary supplements that affect energy metabolism or contain caffeine, as well as those related to weight loss, should be avoided.
In Vita4you you can find a wide variety of nutritional supplements and multivitamin formulas for teenagers.