Key nutrients for adolescent girls 1260x542
29 Jul 2011

Key nutrients for adolescent girls

2 mins to read
Naturopath Jennifer McLennan outlines her top nutrients to support adolescent girls through their turbulent teenage years.


Zinc
One of the most important minerals for adolescent girls is zinc. Deficient zinc levels can delay sexual maturation, as zinc is needed for reproductive hormones to bind and communicate to cells, delivering messages for growth and development. After the age of 8 the Recommended Daily Intake (RDI) of zinc is increased from 4 mg per day to 6-7 mg per day. Other important functions of zinc include helping with:

  • Thyroid hormone and metabolism
  • Bone growth and strength
  • Immune system

During the spotty skin years of adolescence, zinc plays a role in wound healing of acne lesions, and it may help to normalise androgen and oestrogen hormone levels. These hormones are thought to play a role in acne.

Calcium
Rapid growth occurs in the teen years, and so too does laying down of bone mass, a feat that requires 1300 mg per day of calcium and 300 mg more per day than what adult premenopausal women require.

A denser bone mass early in life is important to help maintain bone density after menopause. Other important nutrients which help calcium absorption and bone health are:

  • Vitamin D – RDI 200 IU per day
  • Magnesium – RDI 360 mg day

Calcium requirements are considered high during teenage years, and they can be hard to meet. Supplements are needed in some cases to bridge the gap. Foods rich in calcium include dairy products, almonds, sesame seeds and sardines.

B vitamins
The adolescent years can be a roller coaster ride for teenagers. It is normal to feel the extremes of emotions from one moment to the next during this transition. B vitamins are water-soluble nutrients that are essential to the body, and they may support the nervous system during times of stress and anxiety.

Nervous system herbs
Along with adequate sleep, a balanced diet and B vitamins, herbs may give additional emotional support for those moody, teary and stressful times, especially pre-menstrually, but also during exams, difficulties at school, or other major changes. Nervous system herbs are gentle and non-addictive, and include:

  • Passionflower - traditionally used for its soothing and relaxing effects, helping to reduce nervous tension, and panic.
  • Lemon balm - used historically for nervousness, anxiety and restlessness. Also, it can help when anxiety is affecting digestion, such as when nausea, bloating and pain accompany nervous tension.
  • Chamomile is a gentle relaxing and soothing herb, and it works especially well for the young.

If sleep is an issue due to overactive thoughts and emotional stress, nervous system herbs may be used before sleep to calm the nervous system and to help settle the mind.

Other tips
Exercise has positive outcomes all throughout life, and the adolescent years are no exception. Regular moderate exercise helps to improve stress levels, maintain a healthy body weight and increase bone density. For women, exercise can also help with PMS, period pain and pre-menstrual breast tenderness.

Keeping a journal can be beneficial during adolescence, as it can help girls to understand feelings and become more in-tune with emotions and the impact this has on daily life. Keeping track of the menstrual cycle can help to clarify when the next period is due and if, when, and for how long PMS may be impacting on daily life.

Adequate sleep will also minimise anxiety, and emotional problems. Aim for 8-9 hours every night.


References available on request



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