The teenage years are a crucial period of growth and development. From ages 13 to 17, adolescents experience significant physical and mental changes that require optimal nutritional support. In this article we explore the key nutrients needed during this transformative stage.

The information below is intended for the average healthy teenager and nutrition advice and recommendations may be different if a teenager has an existing health condition.

Early Adolescence (Ages 13-15): The Growth Spurt Years

During this stage, teenagers experience rapid growth and puberty-related changes, including increased height, weight, and the development of secondary sexual characteristics. Their cognitive abilities also enhance, allowing for more abstract thinking, improved problem-solving skills, and greater independence. The immune system continues to mature but may still be susceptible to infections, especially during periods of rapid growth and hormonal changes. Energy needs increase significantly to support this growth, physical activity, and metabolic changes. During this stage of adolescence, teenagers experience significant changes in their sleep patterns and requirements due to biological, social, and environmental factors.

Late Adolescence (Ages 16-18): The Refinement Years

During late adolescence, physical growth typically slows down, but some teens may still experience growth spurts. This period is characterised by continued development of muscle strength and endurance. Cognitively, teenagers refine their abilities, enhancing decision-making skills, future planning, and personal identity formation. While energy needs may remain high due to ongoing growth and physical activity, metabolic rates tend to stabilise. The immune system becomes more robust with age and exposure to various pathogens, but it's important to note that factors like stress, inadequate sleep, and poor nutrition can still impact immune function. This stage marks a transition towards adulthood, with teens developing greater independence and preparing for future challenges.

Changing Sleep Patterns 

Teenagers often experience a natural shift in their circadian rhythm, leading to a preference for later bedtimes and waking times. This biological tendency is known as a delayed sleep phase, which can make it challenging for teenagers to fall asleep early at night. Despite staying up later, teenagers still require sufficient sleep for optimal health and well-being. The recommended amount of sleep for teenagers is 8 to 10 hours per night, although individual needs may vary.

Factors Influencing Teenage Sleep 

Hormonal changes during adolescence, including shifts in melatonin production, can affect sleep-wake patterns and contribute to the delayed sleep phase. Excessive use of electronic devices, such as smartphones, computers, and televisions, before bedtime can disrupt sleep by interfering with melatonin production and stimulating the brain. Academic pressures, homework assignments, and extracurricular activities may result in late nights and reduced sleep duration for teenagers. Socialising with peers, part-time jobs, and other social commitments can also impact sleep schedules, leading to irregular sleep patterns.

Nutrients and Their Importance in ages 13 to 18

Protein 

Protein is essential for growth, repair, and maintenance of tissues , including muscles, hormones, enzymes, and immune cells. Protein supports hormonal balance with adequate intake supporting the production of hormones involved in growth and development, including oestrogen, progesterone, and testosterone. In addition, proteins are the building blocks of neurotransmitters, which play a crucial role in cognitive function and mood regulation for teenagers. Lastly, collagen, a protein found in bones and skin, requires adequate protein intake for synthesis and repair.

Sources: Lean meats, poultry, fish, eggs, dairy products, legumes, nuts, seeds.

Calcium and Vitamin D 

Calcium and Vitamin D are vital for bone health, helping to build and maintain strong bones and teeth . Adequate calcium intake supports hormonal balance associated with menstruation in teenage girls. Calcium is necessary for brain development and is involved in neurotransmitter release and synaptic function, supporting cognitive development. In addition, Vitamin D enhances calcium absorption and deposition in bones, reducing the risk of osteoporosis later in life . Calcium can also support a teenager’s skin health and plays a role in skin cell turnover and repair.

Sources: Dairy products, leafy green vegetables, fatty fish, sunlight exposure .

Omega-3 Fatty Acids 

Omega 3 fatty acids are essential for brain health, cognitive function, and mood regulation in teenagers . Omega-3 fatty acids, particularly EPA and DHA, are critical for the structural integrity and function of the brain and have properties that may benefit skin health, reducing acne and promoting a healthy complexion.

Sources: Fatty fish (e.g., salmon, mackerel), walnuts, flaxseeds, chia seeds, hemp seeds.

Iron 

Iron is necessary to produce haemoglobin, which carries oxygen in the blood as well as essential for cognitive function and attention, as it supports oxygen delivery to the brain. For teenage girls iron supports hormone balance and deficiency can lead to irregular menstrual cycles and fatigue. Iron also contributes to collagen synthesis, which is important for bone formation and repair and lastly, Iron deficiency may lead to pale skin and brittle nails.

Sources: Red meat, poultry, fish, beans, lentils, leafy green vegetables.

Vitamin C 

Vitamin C supports immune function, collagen synthesis, and iron absorption and may support hormonal balance by helping to regulate cortisol levels and reduce stress-related hormonal fluctuations. As Vitamin C acts as an antioxidant, it helps to protect brain cells from oxidative damage. It’s also required for collagen synthesis, which is important for bone strength and flexibility as well as helping to promote collagen production, helping to maintain skin elasticity and repair.

Sources: Citrus fruits (e.g., oranges, lemons), strawberries, kiwi, bell peppers, broccoli, tomatoes.

Zinc 

Zinc is essential for immune function, wound healing, and hormone regulation as it is involved in the synthesis and metabolism of hormones, including insulin and sex hormones, oestrogen, progesterone, and testosterone. In brain development zinc plays a role in neurotransmitter function and may support cognitive function and memory. Zinc is also required for bone formation and mineralisation as well as having properties that may help reduce acne and promote wound healing.

Sources: Red meat, poultry, seafood, nuts, seeds, whole grains, dairy products.

Differences in Nutritional Needs between Each Age Group 

Energy intake

Adolescents may require more calories during early adolescence due to rapid growth, whereas caloric needs may stabilise or slightly decrease during late adolescence.

Iron Requirements

Females may require higher iron intake to compensate for menstrual losses, especially during late adolescence.

Omega-3 Fatty Acids

Adolescents may benefit from increased intake of omega-3 fatty acids to support brain development and cognitive function, particularly during periods of intense studying or exam stress.

Teen Revive: Your Supper Supplement 

Meeting these nutritional needs is crucial for supporting the hormonal balance, brain development, bone health, and skin health of teenagers, ensuring they thrive during this transformative stage of life. At Revive Active we know that as teenagers lead increasingly active lifestyles their level of nutrient requirements increase. Teen Revive was created to support busy teenagers aged 13-18 years with the essential nutrients they need to thrive during this crucial stage of growth and development. Teen Revive sits alongside regular consumption of a balanced diet rich in nutrients, along with healthy lifestyle habits, contributing towards overall well-being and optimal development.

*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.