Vitamins & Minerals

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