Can teenagers use nutritional supplements?

Maintaining proper nutrition is very easy, but it requires a certain level of knowledge and discipline. Unfortunately, neither of these is the domain of adolescents. It is worth knowing that at this age, dynamic changes take place in the body, leading to the achievement of ‘target’ height, strength and sexual maturity, and these are goals that require a lot of building, energy and regulatory substances. In some cases, appetite may not keep pace with needs, which is one of the key indications for supplementation.

1. Building substances – proteins
2. Building substances – minerals
3. Energy substances – carbohydrates
4. Energy substances – fats
5. Regulatory substances – minerals and vitamins

Building substances – proteins

Between the ages of 10 and 20, the body usually reaches its peak productivity. This is a crucial moment in life, shaping both health and effectiveness in professional and sporting life in the decades to come. During this period, the skeletal structures grow rapidly, along with the skin and muscles, among other things. Providing the body with an adequate amount of easily digestible protein with the right amino acid composition during this time can help build important tissues without the risk of stunting growth and limiting development.

Protein in a teenager's diet helps regenerate muscles after exercise, strengthens bones, protecting against injuries, and participates in the resynthesis of neurotransmitters, preventing fatigue during study. Teenagers who are not particularly physically active generally do not need more than 1 g of protein per kilogram of body weight.

When a normal diet does not provide enough building material, it is worth considering adding a protein supplement to the menu. This may be particularly relevant for young athletes, whose requirements can reach up to 1.6 g of protein per kilogram of body weight. Whey protein, egg protein and plant protein isolates are considered to be the most valuable for growth.

Building substances – minerals

Proteins are not alone in building body tissues, as certain minerals also play an important role in this process. Those that are most often problematic due to a poorly varied diet or very high body demand include magnesium, calcium and zinc. Magnesium and calcium are the main building blocks of bones, while zinc is an important component of the skin.

Energy substances – carbohydrates

Although teenagers increasingly consider energy drinks to be the source of energy, it is worth noting that physically active young people can benefit from incorporating carbohydrate supplements into their diet.

Young people who are particularly physically active often replenish calories by consuming highly processed foods, whereas better results can be achieved by hydrating during exercise with carbo supplements containing complex carbohydrates, possibly with an admixture of simple carbohydrates. They support glycogen resynthesis, allowing you to train more effectively before fatigue sets in.

Energy substances – fats

Supplementing a teenager's diet with fats is not usually necessary, but there is one important exception. Young people who avoid fish and seafood should consider including polyunsaturated fatty acids in their diet. These are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which have cardio- and neuroprotective effects and support the immune system. Their anti-inflammatory properties may help to alleviate acne and regulate mood, among other things.

Regulatory substances – minerals and vitamins

The aforementioned minerals, magnesium and zinc, apart from their building functions, also play a regulatory role in the body. Magnesium is important for transmitting signals between cells, which is essential for brain and muscle function, while zinc actively participates in regulating hormone balance, protecting the process of sexual maturation from disorders. As a rule, people who are highly physically active have difficulty meeting their requirements for these compounds.

Vitamins that perform the widest range of functions in the body and, when deficient, threaten the development of adolescents include vitamins D and C. Vitamin D actively participates in bone building and is also essential for the proper functioning of the nervous, endocrine and immune systems.

It is often difficult to balance in the diet, as its main sources are fish and eggs. Vitamin C, on the other hand, is involved in the synthesis of collagen, which forms the skin and structures that build joints, among other things, and is also an important antioxidant that protects the body's cells. What is more, it increases the absorption of iron from the diet. Its deficiency is most common in teenagers who consume small amounts of fruit and vegetables.