As children progress into puberty, their nutritional needs for the body changes dramatically. Their needs for proteins, carbohydrates and fats are very different as well, depending on their activity levels, and also whether they are female or male. During this transition from childhood to puberty, the body is also creating secondary sexual characteristics and various hormones in higher quantities, and the need for certain nutrients will be much higher than in childhood. Here is a list of vitamin and nutrient requirements for adolescents.
DAILY NUTRIENT PROGRAM—ADOLESCENCE
|
12-15 Years |
16-18 Years |
|
| Calories |
Boys, 2,600-3,000 Girls, 2,000-2,300 |
Boys, 2,800-3,000 Girls, 2,000-2,200 |
| Protein |
Boys, 45 g. Girls, 46 g. |
Boys, 56 g. Girls, 46 g. |
| Vitamin A |
5,000 IUs |
5000 IUs |
| Vitamin D |
400 IUs |
400 IUs |
| Vitamin E |
30 IUs |
30 IUs |
| Vitamin K |
150 mcg. |
150 mcg. |
| Thiamine (B1) |
1.5 mg. |
1.5 mg. |
| Riboflavin (B2) |
2 mg. |
2 mg. |
| Niacin (B3) |
18 mg. |
18 mg. |
| Pantothenic acid (B5) |
10 mg. |
10 mg. |
| Pyridoxine (B6) |
2.5 mg. |
2.5 mg. |
| Cobalamin (B12) |
5 mcg. |
5 mcg. |
| Folic acid |
400 mcg. |
400 mcg. |
| Biotin |
200 mcg. |
200 mcg. |
| Vitamin C |
300 mg. |
300 mg. |
| Calcium |
1,200 mg. |
1,200 mg. |
| Chloride |
3 g. |
3 g. |
| Chromium |
200 mcg. |
200 mcg. |
| Copper |
2-3 mg. |
2.3 mg. |
| Fluoride |
2.5 mg. |
2.5 mg. |
| Iodine |
150 mcg. |
150 mcg. |
| Iron |
18 mg. |
18 mg. |
| Magnesium |
350 mg. |
400 mg. |
| Manganese |
5 mg. |
5 mg. |
| Molybdenum |
500 mcg. |
500 mcg. |
| Phosporus |
1,200 mg. |
1,200 mg. |
| Potassium |
4 g. |
4 g. |
| Selenium |
200 mcg. |
200 mcg. |
| Sodium |
2.5 g. |
3.0 g. |
| Zinc |
15 mg. |
15 mg. |
Please talk to your naturopathic doctor before starting on any supplements and health products in general.
By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic, in Toronto.