Ultimate guide to teen health

Teenagers are at an awkward age where they’re starting to take on more responsibilities for their own health, but not completely.

Luckily, you as their parent or guardian can help. From knowing which vitamins are best for them to helping them with their skin health, we cover all bases in this guide.

In this article, you’ll find out about

• Nutrition for teenagers
• Which vitamins teenagers need and why
• How to support teenagers skin health
• How to help your teens with their sleep

Getting to grips with nutrition

Before we get started on vitamins and minerals, it’s important to ensure your teen’s diet is as good as it could be first.

Your teenager will be going through a lot of physical and emotional changes, which is why it’s vital to ensure they’re getting the nutrients they need during this time.  

What does a healthy teenage diet look like?

There are multiple components that make a healthy teenage diet. These include:

• A hearty breakfast – packed with wholegrains, fruit, yoghurt and healthy fats to provide them with energy for the whole morning.
• Nutritious snacks a few times a day – while crisps, sweets and fast food can be tempting, it’s best to stick to nutritionally balanced snack, think apple slices with peanut butter!
• Balanced lunch and dinner – much like breakfast, teens shouldn’t skip on lunch or dinner either. Instead, these meals should be a balance of a good source of protein, unrefined carbohydrates, vegetables and healthy fats.
• Plenty of water – it’s easy to overdo it on sugary drinks, so staying hydrated with water is the best course of action.

The lowdown on vitamins

Understanding which vitamins to take as an adult can get pretty complicated, so knowing what’s best for your teen is no easy feat.

So to get you started, we’ve listed all the different vitamins that may be beneficial, and why, below.

Which vitamins should teenagers take?

It goes without saying that teenagers need the same vitamins and minerals as the rest of us, but there are some that may be particularly key to take during puberty. These include:

• Vitamin D – this is essential for growing children and teenagers, as it supports the growth of healthy bones as well as controls the level of calcium in their blood.¹
• Vitamin C – this is another key vitamin for growing teenagers, as vitamin C is used by the body to create collagen which is a protein that givesstructure and elasticity to our bones, muscles and skin.²
• Vitamin B6 – with many potential benefits for teens, this particular B vitamin plays an important part in regulating emotional health and supporting the function of the immune system.^3,4
• Vitamin B12 – this is especially important if they’re vegetarian or vegan, as it’s mainly found in meat and dairy.
• Calcium – this mineral is super important for maintaining strong bones and teeth – but also supporting nerve and muscle function too.⁵
• Omega 3 – these essential fats help with sleep disturbances in under 18s, as well as supporting heart and brain function.⁶

Does gender affect this?

Teenage girls may require more iron supplements than teenage boys, due to the loss of blood during their period.

But other than that, dosage and requirements are roughly the same for boys and girls.

Supporting skin health

We were all teenagers once, and many of us can probably recall having issues with our skin. So what can you do to help?

Encourage them to stick to a simple skincare regime, a healthy diet and to prioritise relaxation.

Why is a skincare routine important?

A simple skincare routine in the morning and a night is a great way to help your teen keep their skin happy.

This will consist of a gentle cleanser, a moisturiser and an SPF (to use in the morning).

A routine like this is key for cleaning their skin of excess oils, dirt and makeup if they wear it, keeping it hydrated and protected from the sun’s UV rays.

Common causes of skin issues in teens

• Blemishes – these are often caused by overactive oil glands, plus a build up of oil, dead skin and bacteria⁷
• Cold sores - it’s common for teenagers to develop cold sores as the HSV-1 virus can lay dormant in their system until their hormones start to change⁸
• Excess sweating – otherwise known as hyperhidrosis, this can often happen in teens and is sometimes caused by stress⁹

Prioritising quality sleep and relaxation

As an adult, we understand the importance of getting a good night’s sleep every night.

It helps us function the next day, improves our mood and allows our body to restore and recover – and the same goes for teens.

Why is sleep so important for teens?

In fact, some experts believe that sleep may be even more important for teenagers.

This is because these years are a formative period, meaning that the brain and body are still developing.¹⁰

The National Sleep Foundation and the American Academy of Sleep recommend that teenagers get between 8 and 10 hours of sleep per night – but many don’t stick to this.¹¹  

Sleep is super important for teens, as proper physical, mental, social and emotional development needs sleep of high quality.¹²

The final say

Looking after your teen’s health can seem pretty impossible, but with a little perseverance and support you can help them to become the best version of themselves – so don’t give up.

Got little ones in the family too? Learn the 21 signs of stress in children and how to help today.

Last updated: 4 April 2022