Vitamins for Teenagers

Vitamin A is essential for children and contributes to the maintenance of normal vision, skin, mucous membranes, and immune system function.

Vitamin A is obtained through animal products such as liver and dairy products, as well as through beta-carotene from plant sources such as carrots and spinach, which the body converts into vitamin A.

The recommended daily intake for children varies depending on age, and even small amounts of certain foods may be sufficient to meet their needs. Because it is fat-soluble, the body can store vitamin A, making overdose possible; therefore, a balanced intake is important.

It is particularly important for children following a vegetarian or vegan diet to ensure sufficient beta-carotene intake to guarantee an adequate supply of vitamin A.

Folic acid, also known as vitamin B9, is an essential nutrient that plays a key role in our bodies, particularly in cell division. For children, an adequate supply of folic acid is especially important, as it contributes to the growth of maternal tissue during pregnancy, normal blood formation, and the development of the nervous system. Natural folate is found primarily in green leafy vegetables and legumes, while folic acid, the synthetic form, is often present in fortified foods and dietary supplements. In our wowtamins, by the way, we use only natural folate.

The recommended daily amounts vary depending on age and special needs, such as pregnancy or breastfeeding. Despite the availability of folate in many foods, many children and adolescents do not reach the recommended daily amounts, which can lead to an inadequate intake. This highlights the importance of a balanced diet rich in folate-containing foods or the consideration of dietary supplements to ensure an adequate intake. It is especially essential for growing children to ensure an adequate supply of folic acid.

Vitamin B12, an essential water-soluble vitamin, is indispensable for children, as it contributes to normal energy metabolism, the normal functioning of the immune and nervous systems, and the formation of red blood cells. It is particularly important to ensure that children receive an adequate intake, as they are in an intensive phase of growth and development.

The German Nutrition Society recommends between 0.5 and 4.0 micrograms per day, depending on the age group. Although children who regularly consume animal products often receive sufficient vitamin B12, a predominantly plant-based diet carries a risk of deficiency. This is because vitamin B12 is found mainly in animal products such as meat, fish, dairy products, and eggs. A balanced diet that includes these foods can generally meet the requirement.

For children who follow a vegetarian or vegan diet, it is advisable to supplement their diet with a vitamin B12 supplement to prevent deficiency. Since such a deficiency often develops gradually, it is advisable to have the vitamin B12 status checked with a blood test if a deficiency is suspected.

Vitamin C, also known as ascorbic acid, is an essential nutrient valued primarily for its contribution to the normal function of the immune system. For children who actively and curiously explore the world, an adequate intake of vitamin C is particularly important.

Since the human body cannot produce vitamin C itself, it is important to obtain this vitamin through the diet. Fruits and vegetables such as oranges, kiwis, broccoli, and bell peppers are excellent sources of vitamin C.

Children can meet their recommended daily requirement with just one serving of fruit or vegetables, showing how easily an adequate intake can be ensured. Especially during the colder months, when colds and flu are more common, maintaining a good vitamin C intake can be essential.

It is therefore important to establish vitamin C as a regular part of children's daily diet.

Vitamin D, often referred to as the “sunshine vitamin,” is just as important for children as it is for adults. It contributes to the absorption and utilization of calcium and phosphorus, normal calcium levels in the blood, and therefore also to the maintenance of normal bones and teeth. It also makes an important contribution to the normal function of the immune system and muscles. Children who receive sufficient vitamin D can help prevent a range of health problems, including softening of the bones (rickets).

In Germany and similar latitudes, however, the body’s production of vitamin D through sunlight may be insufficient during the winter months. It is therefore important to turn to alternative sources of vitamin D. Fatty fish, eggs, and fortified foods can contribute to vitamin D intake, but food alone is often not enough to meet the body’s needs.

Supplementation may be necessary, particularly for children who spend little time outdoors, follow a vegetarian or vegan diet, or have darker skin—especially during winter.

The German Nutrition Society recommends a daily intake of 20 micrograms (800 IU) for children aged one and over to prevent deficiency. An adequate supply of vitamin D is therefore essential for children’s well-being.

Vitamin E, a collective term for a group of fat-soluble compounds (tocopherols), plays an important role for children, particularly in protecting cells from oxidative stress.

Because children are actively growing and developing, it is important to ensure that they receive sufficient vitamin E.

Vitamin E is primarily found in foods such as plant oils, nuts, seeds, and whole-grain products. One simple way to meet a child’s daily needs is to supplement their diet with snacks such as a handful of nuts or a cereal rich in vitamin E.

Given that children can often be picky eaters, it is useful to find creative ways to incorporate these important foods into their meals.