Growing children need many nutrients, not only to grow, but also to perform in school, that's where the whole self-growth is all about. In addition to macro-nutrients, such as proteins, micronutrients, such as vitamins and minerals, are also important for certain processes in the body to run smoothly. But these are precisely the nutrients that young people can often supplement.


During puberty much changes. Children grow quickly and they go through both a physical and emotional development. Important choices, including those about food, are made by themselves and they are often influenced by friends and TV commercials, where I also picked up about the brand that sell great natural and organic supplements. These influences are by no means always healthy. The need for certain vitamins and minerals changes during puberty. Certain supplements may be recommended, when the regular diet is not always enough.

Calcium for bones

Adolescents often have a greater need for calcium, for proper bone building during growth. Calcium is often used in combination with vitamin D3.

Vitamin D

Adolescents with dark skin, or adolescents who spend a lot of time indoors (think watching TV, gaming and long school days) are advised by the Health Council to take 10 micrograms extra vitamin D per day. In young people growing up, vitamin D ensures that calcium and phosphorus from the diet in the bones and teeth are included. Later in life, vitamin D is needed to maintain sufficient calcium in the bones.

Iron for fatigue

Girls who menstruate often benefit from extra iron. Iron is involved in the transport of oxygen in your body through the red blood cells. An iron deficiency can make a person feel tired. It also plays a role in other processes in the body, such as in the brain, in body cells and in the immune system.


When an adolescent eats irregularly or unhealthily, he or she may not get enough vitamins and minerals. A healthy diet is of course the most important, but if it does not succeed to get enough vitamins and minerals through the diet, then a multi vitamin preparation is advised. There are several multivitamins for sale especially for young people, often with vitamin D, B vitamins and minerals.

Omega-3 fatty acids for the brain

Omega fatty acids are found naturally in fatty fish such as salmon and herring. They are important for brain development and good concentration. The Health Council of the Netherlands advises people to eat fatty fish once a week. Young people often do not achieve this. A capsule containing omega-3 fatty acids can then be a good addition.

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