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Vitamins & Minerals

Find out which daily nutrients you need and what they do for your body.

Brianna Garcia Rossman, High School Student Writer

Brianna Garcia Rossman, High School Student Writer

Palo Alto Medical Foundation

Andrea Lerios, M.S., R.D., CSSD, CDE

Andrea Lerios, M.S., R.D., CSSD, CDE

Palo Alto Medical Foundation

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

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