"Micronutrient recommendations for adolescents are mostly the same as for adults, though children this age need more of certain minerals to promote bone growth (e.g., calcium and phosphorus, along with iron and zinc for girls). Again, vitamins and minerals should be obtained from food first, with supplementation for certain micronutrients only (such as iron). The most important micronutrients for adolescents are calcium, vitamin D, vitamin A, and iron. Adequate calcium and vitamin D are essential for building bone mass. The recommendation for calcium is 1,300 milligrams for both boys and girls. Low-fat milk and cheeses are excellent sources of calcium and help young people avoid saturated fat and cholesterol. It can also be helpful for adolescents to consume products fortified with calcium, such as breakfast cereals and orange juice. Iron supports the growth of muscle and lean body mass. Adolescent girls also need to ensure sufficient iron intake as they start to menstruate. Girls ages twelve to eighteen require 15 milligrams of iron per day. Increased amounts of vitamin C from orange juice and other sources can aid in iron absorption. Also, adequate fruit and vegetable intake allows for meeting vitamin A needs. Table 14.3 “Micronutrient Levels during Older Adolescence” shows the micronutrient recommendations for older adolescents, which differ slightly for males and females, unlike the recommendations for puberty. Nutrient: Males, Ages 14–18; Females, Ages 14–18. Vitamin A (mcg): 900.0; 700.0. Vitamin B6 (mg): 1.3; 1.2. Vitamin B12 (mcg): 2.4; 2.4. Vitamin C (mg): 75.0; 65.0. Vitamin D (mcg): 5.0; 5.0. Vitamin E (mg): 15.0; 15.0. Vitamin K (mcg): 75.0; 75.0. Calcium (mg): 1,300.0; 1,300.0. Folate (mcg): 400.0; 400.0. Iron (mg): 11.0; 15.0. Magnesium (mg): 410.0; 360.0. Niacin (B3) (mg): 16.0; 14.0. Phosphorus (mg): 1,250.0; 1,250.0. Riboflavin (B2) (mg): 1.3; 1.0. Selenium (mcg): 55.0; 55.0. Thiamine (B1) (mg): 1.2; 1.0. Zinc (mg): 11.0; 9.0. Source: Institute of Medicine. 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537. Accessed December 10,"