Just how important are dietary supplements for teenagers?
While the benefits of a good diet are well documented and drummed into all of us from an early age, it is not always a priority for busy teenagers.
If we believe the saying ‘you are what you eat’, for a lot of our teens we may fear that they are made of junk! On the other hand increasing numbers of teenagers are adopting vegan and vegetarian diets. Whilst it is entirely possible to get all the necessary nutrients from natural foods when living on a more restricted diet, it is certainly more difficult.
If we don’t have a full stock of all the necessary nutrients we are not going to function at our best, physically or mentally. This is particularly the case for teenagers who are undergoing rapid physical and neurological development. This makes the demands on their bodies even greater and therefore their need for good nutrition is all the more important.
Our teens spend most of their days away from us, so we don’t have control over what they eat 100% of the time. In addition to providing healthy, balanced meals at home, you can also use quality supplements to support your teenager’s health. There is a significant amount of evidence out there which suggest that well chosen supplements can have a positive impact on physical health, mental health and their ability to concentrate and learn.
Here we review 3 of the most important supplements for teenagers and younger children.
#Supplements for Teenagers: High Quality Fish Oil.
The long-chain omega-3 fatty acids EPA and DHA found in fish and fish oil supplements are absolutely critical for brain health, the health of the immune system and heart and vascular system.
The importance of these fatty acids to brain function relates to their role in the composition of nerve cell membranes. A deficiency has been shown to substantially impair brain cell function. The importance of these molecules appears to relate to their role in neurotransmitter synthesis, transmission and binding. They also have an impact on key enzymes that break down neurotransmitters like serotonin, epinephrine, dopamine, and norepinephrine.
An important piece of research from Oxford University took blood samples from nearly 500 children between the ages of seven and nine to determine their omega-3 fatty acid status. These blood samples showed that the level of EPA+DHA reflected intakes well below the minimum recommended intake of these brain-critical fatty acids. On average, the total levels of omega-3 fatty acids was 2.45%., well below the optimal level of 8% which is recommended to prevent heart disease.
The study found that higher levels of omega-3 fatty acids, particularly DHA, were associated with better reading and memory and fewer behavioural problems among the children examined.
Most people in the UK, including children, eat fish less than twice a week, and research suggests that nearly one in ten rarely eat fish. The recommended weekly intake is a minimum of two fish portions a week, suggesting the need for supplementation with a high quality fish oil. For general health the recommend dosage of EPA+DHA for adults and children is 1,000 mg per day.
#Supplements for Teenagers: Probiotics
Probiotics are live microorganisms, most often bacteria, which are often found in fermented dairy products such as yogurts and milk drinks. Fermented foods like pickled vegetables, miso, kefir and sauerkraut also contain some lactic acid bacteria.
More and more studies show that probiotics, which promote a healthy balance of gut bacteria, are linked to a wide range of health benefits.
One of the most exciting areas of research is the impact probiotics may have on our immune systems. Some probiotics have been shown to promote antibody production. There is also some evidence that they may boost immune cells like the IgA-producing cells and and reduce the activity of cells which produce inflammatory cytokines.
Respiratory infections seem to be particularly affected by probiotics. A European study including over 570 children found that taking Lactobacillus GG reduced the frequency and severity of respiratory infections by 17%.
Most of the studies showing benefits used dosages of 1 billion to 100 billion live organisms or colony-forming units (CFU) per day. This requires you to consume an awful lot of pickle and yoghurt!
Without a doubt, your teenager’s gut health is one of their most valuable assets. Since it might be difficult to get your teenager to eat enough fermented foods to hit the right dosage, supplements may well be the way forward!
#Supplements for Teenagers: A Multivitamins/Multimineral Formula
While healthy, good-looking skin is certainly not the main reason for recommending supplements for teenagers, it is the benefit that appeals most to teens—especially those suffering from acne.
Parents can use this information to their advantage when trying to convince their kids to eat healthily and take appropriate supplements.
The list of vitamins and minerals which benefit skin is a long one. Vitamin B6 and E, zinc, chromium, selenium are the main ones.
A quality multivitamin/multimineral formula is the best way forward. Not only do they contain minerals and vitamins which support good skin health, they also contain iron and vitamin C which have been shown to reduce tiredness and fatigue, and magnesium and calcium which promote strong bone growth and reduce growing pains. A study conducted at Oxford University, with 196 healthy teenagers. This ground-breaking trial, published in the British Journal of Nutrition, gave suggestive evidence for the first time that a specific vitamin, mineral and Omega-3 fatty acid supplement may positively affect the behaviour of healthy UK teenagers. What’s not to like!
So, just how important are dietary supplements for teenagers? In addition to a healthy balanced diet, we think supplements can help make sure they get all the necessary nutrients to function at their best at a time when their bodies are developing rapidly.
We have looked at the range of products on the market. Easy to swallow with no nasty after taste, we recommend a range of top quality supplements for teenagers in our shop.
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