Recommended Supplements for Adolescent Girls
Adolescent girls should prioritize iron and calcium supplementation, as these are the two nutrients most critically deficient in this population and directly linked to serious long-term health consequences including iron-deficiency anemia and osteoporosis. 1
Priority Nutrients Based on Deficiency Prevalence
Iron (Highest Priority)
- >15% of adolescent girls have intakes below the Estimated Average Requirement (EAR), making iron deficiency the most prevalent and consequential nutritional gap in this population 1
- Iron deficiency leads to iron-deficiency anemia, developmental delays, and cognitive impairments 1
- Adolescent girls at menarche face particular risk due to menstrual blood loss depleting body iron stores 1
- Approximately 2-4% of adolescent girls ages 12-19 years show evidence of iron deficiency anemia, with female adolescents at greatest risk among all school-age youth 1
- Iron deficiency hampers hemoglobin production, increases fatigue, shortens attention span, decreases work capacity, and reduces resistance to infection 1
Calcium (Second Priority)
- >70% of adolescent girls do not meet Dietary Guidelines for Americans (DGA) recommendations for calcium intake 1
- Calcium deficiency during adolescence has dose-responsive evidence showing lower proportions meeting calcium goals as food insecurity increases 1
- Osteoporosis is a disease rooted in adolescence—peak bone mass accumulation occurs during the teenage years 1
- Inadequate calcium intake leads to low peak bone mass, which is directly linked with high osteoporosis risk in later adulthood 1
- Calcium supports bone health, vascular, neuromuscular and glandular function 1
Additional Recommended Supplements
Vitamin D (Third Priority)
- >70% of adolescent girls have mean intakes <6 µg/day, which is less than the current EAR 1
- Vitamin D is essential for bone health and prevents osteoporosis 1
- Works synergistically with calcium for optimal bone development 1
Vitamin E
- >95% of adolescent girls have intakes less than EAR, the highest deficiency rate among all age groups 1
- Prevents vitamin E deficiency and H₂O₂-induced hemolysis 1
Magnesium
- >70% of adolescent girls have intakes less than EAR 1
- Maintains intracellular levels of potassium and calcium, supports bone health 1
Additional Micronutrients with Significant Deficiencies
- Vitamin A: >50% with intakes less than EAR; supports normal vision, gene expression, reproduction, growth, and immune function 1
- Vitamin C: Deficiency rates vary but contribute to antioxidant protection 1
- Potassium: <3% exceed Adequate Intake; counters excess sodium and supports healthy blood pressure 1
Clinical Rationale for Prioritization
Why Adolescence is Critical
Adolescents aged 12-19 years represent the age group where food insecurity and nutritional gaps have the most negative dietary impact, with only 3 studies examining this vulnerable population despite having the highest prevalence of significant nutritional deficiencies (67% of studies showing significant findings) 1
Growth and Development Considerations
- Adolescence involves dramatic increase in physical growth equivalent to 65% of weight at the beginning of the period or 40% of final weight, and 15% of adult height 2
- Nutrient requirements are as high as, or higher in adolescents than in any other age groups 2
- This represents a "second opportunity to catch up growth" and cover deficits suffered during childhood 2
Gender-Specific Vulnerabilities
- >70% of adolescent girls do not meet DGA recommendations for protein foods, compared to lower rates in boys 1
- Adolescent females have even less likelihood to meet dietary recommendations compared to males, with gaps more prevalent for this sex 1
- Current adolescent dietary patterns show insufficient consumption of micronutrients such as calcium, iron, zinc, and potassium, as well as vitamins A, D, and C and folic acid 1
Important Caveats
Dietary Approach First
- Nutritional needs should generally be met through food consumption according to the 2015-2020 Dietary Guidelines for Americans 3
- Supplements should be used only under particular conditions when dietary intake is insufficient 3
- Adolescents should consume adequate amounts of foods high in iron and vitamin C (which helps iron absorption) 1
Common Pitfalls to Avoid
- Most dietary supplement use by adolescents is not prescribed by healthcare professionals, despite having specific indications 4
- Unsupervised use can lead to inadequate doses, inefficiency, or overdose risk 4
- The unrestrained consumption of dietary supplements should be avoided due to lack of evidence for performance improvement and exposure to adverse effects 5