Vitamins and minerals for teenager growth – Solife
The need for nutrients and essential minerals is always focused, especially when our bodies go through puberty. Therefore, multivitamin supplementation for puberty is essential for the rebalancing of hormones, helping to ensure that adolescents can develop to their fullest potential. Let’s learn through the list of vitamins for puberty through the following article.
1. Vitamins and Minerals for Teenagers
In addition to macronutrients such as protein (protein), carbohydrate (sugar), lipid (fat), our body cannot function properly without vitamins and minerals. In particular, when the body has begun to have a hormonal imbalance in the teenage years, the need for multivitamin supplements is even more important. The following is a list of a few vitamins for puberty and their effects.
1.1 Vitamin B1
Also known as Thiamine. Although vitamin B1 is not really as popular as Vitamin D or Vitamin C, one of the little known effects is that Vitamin B1 greatly affects brain and emotional performance during puberty. A 2012 study demonstrated that they recorded low levels of B vitamins, including Vitamin B1, in extroverted children. This can be explained by the mechanism of synthesis of neurotransmitter compounds by vitamin B (1).
At the same time, vitamin B1 also enhances metabolism and energy release in daily food. Thereby ensuring energy needs at puberty (2). Natural sources of Vitamin B1: eggs, meat, fish, cereals, whole-wheat bread,…
1.2 Vitamin B2
In addition to B1, Vitamin B2 (also known as riboflavin) is also very important in the development process of puberty children. They help promote the growth of height, nails, hair and skin. A 2018 study by Chinese scientists studied the effects of Vitamin B2 on the ovaries and female hormonal balance. Specifically, Vitamin B2 helps to regulate nerve cells related to the ovary. At the same time, Vitamin B2 helps to stimulate steroid hormones, including estrogen and progesterone. Thus, it can be concluded that Vitamin B2 promotes ovarian development during puberty (5).
Natural sources of Vitamin B2: dark green vegetables, eggs, milk, fish,…
1.3 Vitamin D
Vitamin D is divided into 3 subgroups: D1, D2, and D2. Despite the different names, the physiological, biochemical properties and effects on the adolescent body are similar. In which, Vitamin D2 and D3 are evaluated to be similar in terms of activity, differing only in their synthetic origin (3).
Specifically, group D vitamins will help balance the female hormone system, including two main components, estrogen and progesterone. Research by Karolina Lagowska et al in 2018 has shown that vitamin D deficiency in women leads to menstrual disorders, menorrhagia and amenorrhea (4).
In addition, the most common function in Vitamin D is to support and enhance the development of teeth and bones. Children in puberty need a lot of attention to develop their stature. The lack of Vitamin D in puberty will easily lead to rickets and short stature.
Natural sources of Vitamin D: eggs, milk, fish, nuts and seed oils. Vitamin D3 can be synthesized directly under the skin under the effect of sunlight.
- Vitamin C: Vitamin C helps strengthen the body’s immune system, and promotes bone and teeth development. This group of vitamins needs to be supplemented continuously every day through food or other functional foods.
- Vitamin K: Although calcium can be found in very high levels in daily food groups such as milk, eggs, seafood, etc. However, the actual ability to absorb that amount of calcium into the bones is very limited.
Therefore, it is necessary to have the presence of Vitamin K and Vitamin D to optimize the absorption of nutrients for the bones. Specifically, in a clinical study in 2018, the ratio of bone minerals was measured, along with the concentration of Vitamin D, sex hormone and growth hormone compared and analyzed between groups of children. from 11 years old. The results showed that, after 2 years of study, the group of children who were fully supplemented with Vitamin K had significant bone development indicators compared to the other group (6).
Read more: Is it hot to drink vitamin c? Instructions for taking vitamin C properly
2. Other notes to increase height for puberty children
As the series of studies mentioned above, vitamins for puberty play an important role in the balanced development of both physical and mental health for children. Supplementing with a multivitamin for puberty is essential to maintaining that balance. However, there are a few other notes to stimulate growth during puberty, namely increasing height, as follows:
2.1 Increase physical activity
Besides studying in class, the life of young people in puberty is often associated with extracurricular activities and outdoor sports. The implementation of physical activities, along with a reasonable diet, will help enhance the development of stature and height in children.
2.2 Get enough sleep and on time
Not excluding the case that due to the pressure of studying and taking exams, almost at puberty, having the comfort to get enough sleep and sleep on time seems to have become a “luxury”.
However, it should be noted that in addition to physical activities during the day, at night, our bodies are automatically put into a “care and maintenance” cycle. Staying up late and sleeping less can interfere with these natural processes of the body, making muscle and joint development more limited.
2.3 Drink enough water
This is probably the easiest thing on this list of things to keep in mind, because it doesn’t take much effort or time to do it. And not because they are too busy to accidentally put the body into a state of water shortage. Water acts as a diluent, provides electrolytes and is a suitable environment for almost all physiological and biochemical activities in the body.
Water acts as a diluent, provides electrolytes and is a suitable environment for almost all physiological and biochemical activities in the body.
2.4 Do not skip breakfast
Another note is that we should value the true meaning of breakfast. After more than 8 hours without food, the body is really exhausted in terms of energy. Skipping breakfast regularly will lead to nutritional deficiencies and hinder the growth of children.
During breakfast, a multivitamin supplement for puberty is always recommended to help rebalance the amount of nutrients loaded into the body to prepare for a productive working day.
The above article by Solife.blog has reviewed a few nutrients and vitamins for puberty. Hopefully, readers have been able to equip themselves with more nutritional knowledge to be able to improve their health, physiology and stature for puberty.