Ask the Doctor :: Best Supplements for Teens

Ask the Doctor:

Question: My teenage daughter seems sluggish and has skin blemishes. It is hard to get her to eat properly, but what supplements could I give to her?

Being a teenager is work; they are learning not only what is taught in school but tremendous life lessons. Unfortunately, diet is usually not a priority so supplementation can be ( simple) and essential. We are smoothie drinkers in our house which I appreciated when my kids were young and now again, as they are tweens and teenagers; I can hide things in smoothies! Below are a few supplements I have my kids take regularly. For a vitamin and mineral supplement, I have them carry around Vitalah nutrient packets; they are easy for the kids to drink anytime and they taste great.

Zinc

Zinc is an essential mineral required for vision, metabolic cofactors, enhancing wound healing and immune system support. It is found in the muscle, spleen, bone marrow, and liver; and in higher: white blood cells and red blood cells.

Teens’ immune systems are not as optimal mainly due to poor diet and lack of sleep. In fact, adolescents have shown to have lower zinc levels than other children or adults.

Best way to take:

Purchase zinc in a liquid form, capsule or lozenge. The recommended daily range is 15 mg (dosages over 20 mg may cause digestive upset).  It is best to take zinc with food, as with most nutrient supplements.

A side note: Zinc absorption is enhanced by soy protein, glucose and lactose and will be inhibited by iron, copper, and phylates ( whole grains, nuts and legumes); therefore,  it is best to take zinc away from these foods.

Food sources:

Oysters, beef, brown rice, pumpkin seeds, cheddar cheese.

 Liquid Chlorophyll

Chlorophyll is what creates the green coloring in plants which is accomplished through photosynthesis.

Why is it good for teens?

•  Refreshing and energizing.
• Cleansing to the body – some studies suggest it detoxifies and cleans the liver.
• Aids in the clarity of the skin; therefore, helpful in preventing skin breakouts.
• Rich in calcium, magnesium and potassium.

Best way to take:

Purchase liquid chlorophyll at any health food store. Many come in a mint flavor which adds a little more flavor. Place 1 to 2 teaspoons in water, and drink as the first drink of the day.

Food sources:

All green plants – vegetables –  have sources of chlorophyll in them with spinach having the greatest amount.

asparagus, bell peppers, broccoli, brussels sprouts, green cabbage, celery, collard greens, green beans, green peas, kale, leeks, green olives, parsley, romaine lettuce, sea vegetables, swiss chard, and turnip greens.

 Calcium

Calcium is the most abundant mineral in the body and is the one nutrient kids simply need to take. It’s an essential building block for strong bones and teeth; a process that is complete by the end of the teen years. If a teen does not get the required calcium needs met during the teen years, problems later in life may arise (osteoporosis and bone fractures).

Best way to take:

Calcium comes in many forms: calcium citrate and calcium citrate malate being the most absorbable forms. The recommended daily dose is 1200mg for both males and females.

 A side note: Teens who drink soda pop, coffee, and other caffeinated beverages may be at higher risk of not obtaining enough calcium in their diets as these drinks interfere with calcium absorption.

Food sources:

Gruyere cheese, mozzarella cheese, turnip greens, sardines, yogurt, broccoli, almonds

Essential Fatty Acids ( EFAs)

EFAs are essential fatty acids that humans need to ingest due to the fact our bodies do not make them. There are two types of EFAs: omega 3 or alpha-linolenic acid and omega 6 or linoleic acid.

Why is it good for teens?

• Repair cell membranes.
• Aids the body in the anti-inflammatory pathways.
• EFAs, by acting as nutrient carriers, enable cells to obtain optimal nutrition.
• Regulate body functions such as heart rate, blood pressure, blood clotting.
• Aid the immune system by regulating inflammation and helping the body fight infection.

Best way to take:

Cod liver oil, hemp oil, and flax seed oil are all good supplements. They can be taken as a capsule or in a liquid form. Do a little research to find a good quality oil company. I suggest for people to purchase their oils from Nordic Naturals and use the dosage on the back on the bottle.

Food sources:

nuts, seeds, cold water fish, avocados, eggs, dark colored leafy greens, cod liver oil, flax seeds (and oil) and hemp seeds (and oil).

If you have any questions, please do not hesitate to email me.

Be well,

dr. heather

Photo courtesy of Flickr:

Photo courtesy of Flickr: