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Adolescents typically eat more meals with their peers than with their families.

How much nutrition do adolescents need?

Extra nutrients are needed to support the rapid growth and other changes of adolescence. Caloric requirements may increase by 50 percent or even double if the young person is physically active. (See the accompanying table for specific Recommended Dietary Allowances or RDAs for adolescents.) Nutrients that are of particular importance include:

Calcium. Adolescents of both sexes require about 1,200 milligrams of calcium a day to provide for proper bone growth. About 45 percent of the adult skeleton is formed during adolescence. In addition, calcium stores established at this time are believed to be important in preventing bone loss later in life.

Iron. This mineral is essential in making hemoglobin, the pigment in red blood cells that carries oxygen. Adolescent girls often have heavy menstrual periods, especially before regular ovulation is established. This results in iron loss
that may lead to anemia.

Vitamins A and C. Since many adolescents shun the fruits and vegetables that are good sources of vitamins A and C, their diets may be deficient in these essential nutrients.

of specific nutrients can lead to deficiency diseases, such as anemia.

Poor adolescent nutrition can have serious consequences that affect others, as well. For example, in the United States, teenage pregnancy is an all-too-common phenomenon. A malnourished teenage mother is more likely to produce an undersized baby with serious medical problems. Since a teenage mother may still be growing herself, it's vital that her diet provide for both her increased nutritional requirements as well as those of her baby.

What happens if adolescents get too much nutrition?
In the United States, excess nutrition is more of a problem than undernutrition, and this holds true for adolescents as well as adults. In adolescents, however, eating habits and food choices are more likely to create nutritional imbalances than in adults. For example, a diet made up mostly of soft drinks, hamburgers, hot dogs, pizza, and French fries can provide more than enough calories, fat, and protein. But it is short on calcium, vitamins A and C, and some of the B vitamins. Thus, the adolescent may be overweight, but still deficient in several important nutrients.

Should adolescents take supplements?
A balanced and varied diet should provide all the nutrients required by a healthy adolescent. An adolescent girl who follows a vegetarian diet and has heavy menstrual periods may need an iron supplement, but this should not be taken without a doctor's recommendation.

Many adolescents attempt to self-treat health problems with nutritional supplements — a practice that should be discouraged. For example, many young people resort to high doses of vitamin A in the mistaken belief that it clears up adolescent acne. Vitamin A is a fat-soluble vitamin that is stored in the liver. When taken in large doses, excessive amounts of the vitamin accumulate in the body, resulting in liver damage and other serious problems. In addition, large amounts of vitamin A taken during pregnancy can cause birth defects.

Many young athletes take amino acid supplements, thinking that these protein building blocks can somehow improve their performance. There is no scientific evidence to support such beliefs; in fact, some amino acid supplements can cause serious muscle damage and other problems.

Vegetarianism tends to be popular among adolescents, especially girls. There are several types of vegetarian diets, ranging from strict vegan regimens that exclude all animal products, including milk and eggs, to the more moderate diets that allow fish or even poultry. A vegetarian diet that includes milk and/or eggs can be structured to meet total nutrition needs. Certain supplements, including calcium, iron, and vitamin B-12, may be needed if dairy products are excluded. But supplements in excess of the RDA for any nutrient should not be taken without a doctor's advice. A registered dietitian should be consulted for dietary advice in structuring a balanced vegetarian diet.