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Everything You Need to Know About Vitamins and Minerals

October 2024
Holly St. Lifer | Illustration by Joe Darrow

You’ve probably heard the phrase “important vitamins and minerals.” You know that as a growing teen, you need them to stay healthy and strong. But you might not know exactly what they are. Simply put, they are nutrients your body needs to function properly. If you don’t get enough of these important nutrients, you might feel sluggish or weak. You might also get sick frequently. The good news is, many tasty foods are packed with the vitamins and minerals you need to power through the day.

Do You Need a Vitamin Pill?

According to the American Academy of Pediatrics, most teens who eat plenty of fruits, veggies, grains, and protein like fish or chicken don’t need to take vitamin pills. Plus, some vitamin pills, especially the gummy kind sold as children’s vitamins, contain a lot of extra ingredients you don’t need, like sugar. And studies have found that vitamins and minerals are more helpful to your body if they come from food. 

The bottom line: Ask your doctor before adding vitamin pills to your diet. 

More D’s, Please

Your skin produces vitamin D from sunlight. You can also get it from foods. But according to a study, about 40 percent of teens were vitamin D deficient. Ask your doctor if you’re concerned about your vitamin D levels. They’ll help you make sure you get enough.

QUIZ

1

True or false? It’s possible to overdo it on vitamins. 


True! Too much vitamin C or zinc, for example, can cause nausea, stomach cramps, and diarrhea. More iron than you need can cause constipation. It’s important not to take vitamins you’re not sure your body needs. 
2

True or false? Vitamin waters are a good source of vitamins.

False! These drinks can contain more than twice as much sugar as teens should consume in an entire day. 
Take the quiz again

The Big 6

These vitamins and minerals are particularly important for teens’ developing bodies and minds.

Calcium

Why Teens Need It: Builds strong bones and teeth and helps muscles to contract

Where to Get It: Milk (including nondairy plant-based milks, yogurt, cheese), leafy greens (kale, bok choy, spinach), whole grains (oats, barley, brown rice, whole wheat bread and pasta)

Vitamin D

Why Teens Need It: Necessary for your body to absorb calcium and build strong bones

Where to Get It: Some fish (salmon, mackerel, tuna, sardines), egg yolks, vitamin D-fortified milk (including nondairy fortified plant-based milks), vitamin-D fortified cereals, sunlight

Vitamins B12 and B6

Why Teens Need It: Boost and help maintain energy

Where to Get It: Whole grains (oats, barley, brown rice, whole wheat bread and pasta), leafy greens, nuts and seeds, legumes (beans, peas, lentils), eggs, meat, poultry

Vitamin C

Why Teens Need It: Helps bones, teeth, and muscle grow, heals cuts

Where to Get It: Oranges, grapefruits, kiwifruits, strawberries, Brussels sprouts, bell peppers, broccoli, tomatoes

Iron

Why Teens Need It: Increases muscle mass and helps with red blood cell production, which affects energy levels

Where to Get It: Beef, turkey, pork, liver, fish, spinach, legumes, prunes, iron-fortified cereals 

Zinc

Why Teens Need It: Helps your body fight off illnesses and infections and heal wounds

Where to Get It: Beef, turkey, pork, chickpeas, nuts (cashews, almonds, peanuts), seeds (hemp, pumpkin, sunflower)

SOURCES: nih.gov; hopkinsmedicine.org

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