As a growing teen, you need to get the following vitamins and minerals every day from food or a multivitamin.
In this list, “RDA” means the Recommended Daily Allowance for 14- to 18-year olds.
Vitamins
Vitamin A
- Best sources: dairy products, eggs, liver, fish, fortified cereals, darkly colored fruits, green leafy vegetables.
- RDA: males 900 mcg, females 700 mcg.
Vitamin B1 (thiamin)
- Best sources: whole and enriched grains, pork, beans, seafood.
- RDA: males 1.2 mg, females 1 mg.
Vitamin B2 (riboflavin)
- Best sources: organ meats, milk, whole and enriched grains, dairy, beef, lamb, eggs, green leafy vegetables.
- RDA: males 1.3 mg, females 1 mg.
Vitamin B3 (niacin)
- Best sources: meat, fish, enriched breads and cereals, beans, peas, nuts.
- RDA: males 16 mg, females 14 mg.
Vitamin B5 (pantothenic acid)
- Best sources: sunflower seeds, mushrooms, peanuts, brewer’s yeast, yogurt.
- RDA: males and females, 5 mg.
Vitamin B6 (pyridoxine)
- Best sources: fish, poultry, lean meat, whole grains, potatoes.
- RDA: males 1.3 mg, females 1.2 mg.
Vitamin B7 or B8 (biotin)
- Best sources: peanut butter, hard-boiled eggs, wheat germ.
- RDA: males and females, 25 mcg.
Vitamin B9 (folate)
- Best sources: beans, green leafy vegetables, oranges, beans, poultry, fortified cereals, nuts.
- RDA: males and females, 400 mcg.
Vitamin B12
- Best sources: fish, red meat, poultry, dairy products, eggs.
- RDA: males and females, 2.4 mcg.
Vitamin C
- Best sources: berries, kiwi, bell peppers, tomatoes, melons, citrus fruits.
- RDA: males 75 mg, females 65 mg.
Vitamin D
- Best sources: egg yolk, fatty fish, milk. Also made by skin when exposed to sunlight.
- RDA: female and males, 15 mcg (600 IU).
Vitamin E
- Best sources: vegetable oils, nuts, dark green vegetables, avocado, whole grains.
- RDA: female and males, 15 mg.
Minerals
Calcium
- Best sources: dairy products, calcium-fortified juice or soy milk.
- RDA: males and females, 1,300 mg.
Iron
- Best sources: red meat, pork, fish, chicken, beans, soy foods, green veggies, raisins.
- RDA: males 11 mg, females 15 mg.
Magnesium
- Best sources: whole grains, whole-grain breads, nuts, seeds, potatoes, milk, bananas.
- RDA: males 410 mg, females 360 mg.
Phosphorus
- Best sources: dairy products, meat, fish.
- RDA: males 1,250 mg, females 1,250 mg.
Potassium
- Best sources: broccoli, potatoes with skins, citrus fruits, peas, lima beans and other legumes.
- RDA: males and females, 4,700 mg.
Zinc
- Best sources: red meat, chicken, seafood, soy foods, dairy products, whole grains.
- RDA: males 11 mg, females 9 mg.
Last Reviewed: August 2019