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Micronutrients

Micronutrients (Human Nutrition · Adolescence) — "Key vitamins needed during puberty include vitamins D, K, and B12. Adequate calcium intake is essential for b…

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  • Micronutrient needs during puberty and preadolescence
  • Key vitamins include vitamins D, K, and B12.
  • Adequate calcium supports bone building and helps prevent osteoporosis later in life.
  • Iron needs increase during puberty.
  • Young females need more iron when menstruation begins.
  • Young males need additional iron for developing lean body mass.
  • Most micronutrient needs should be met through dietary choices rather than supplements.
  • Iron is the exception to the general preference for dietary sources.
  • Recommended micronutrient intakes for preteens ages 9–13
  • Vitamins: A 600.0 mcg; B6 1.0 mg; B12 1.8 mcg; C 45.0 mg; D 5.0 mcg; E 11.0 mg; K 60.0 mcg; folate 300.0 mcg; niacin (B3) 12.0 mg; riboflavin (B2) 900.0 mcg; thiamine (B1) 900.0 mcg.
  • Minerals: calcium 1,300.0 mg; iron 8.0 mg; magnesium 240.0 mg; phosphorus 1,250.0 mg; selenium 40.0 mcg; zinc 8.0 mg.
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Micronutrients

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Human Nutrition

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"Key vitamins needed during puberty include vitamins D, K, and B12. Adequate calcium intake is essential for building bone and preventing osteoporosis later in life. Young females need more iron at the onset of menstruation, while young males need additional iron for the development of lean body mass. Almost all of these needs should be met with dietary choices, not supplements; iron is an exception. The micronutrient recommendations for preteens ages 9–13 are: vitamin A, 600.0 mcg; vitamin B6, 1.0 mg; vitamin B12, 1.8 mcg; vitamin C, 45.0 mg; vitamin D, 5.0 mcg; vitamin E, 11.0 mg; vitamin K, 60.0 mcg; calcium, 1,300.0 mg; folate, 300.0 mcg; iron, 8.0 mg; magnesium, 240.0 mg; niacin (B3), 12.0 mg; phosphorus, 1,250.0 mg; riboflavin (B2), 900.0 mcg; selenium, 40.0 mcg; thiamine (B1), 900.0 mcg; and zinc, 8.0 mg."

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