Key Nutrients for Your Teenager: A Naturopath’s Guide to Supporting Growth, Hormones and Energy
As a Wagga naturopath working with hormones, digestion, and energy, I often support teenagers with nutrition and lifestyle. The teenage years are a time of rapid growth, changing hormones, busy brains, and higher energy demands. Pair that with the reality of poor dietary habits, convenience foods, and skipped meals, and it’s no surprise that nutritional deficiencies are very common during this stage of life.
The right nutrients not only fuel a teenager’s body but also play a huge role in their mental wellbeing, hormone balance, gut health, and sustained energy. Let’s explore the key nutrients that matter most.
Why nutrition matters in the teenage years
Growing bodies – Bones, muscles, and organs are still developing, which increases demand for protein, vitamins, and minerals.
Active brains – Teenagers are learning, studying, and adapting socially, which requires steady energy and nutrients for focus and memory.
Changing hormones – Puberty brings shifts in estrogen, progesterone, and testosterone, making nutrient intake critical for hormone balance.
Common deficiencies – Iron, zinc, B12, and protein are frequently lacking, which can lead to fatigue, poor concentration, low immunity, and skin changes.
For parents and teens, awareness is key. A balanced diet with a wide variety of wholefoods is the foundation, and supplements may only be necessary if specific deficiencies are confirmed.
The key nutrients teenagers need
Protein
Protein is essential for building muscle, regulating hormones, and stabilising energy. Many teens under-eat protein, relying instead on refined carbs. Encourage eggs, poultry, lean meat, tofu, tempeh, beans, lentils, and Greek yoghurt.
Vitamin A
Supports skin health, immunity, and vision. Sources include brightly coloured vegetables like carrots, pumpkin, and sweet potato, red meat - pair with a healthy fat like avocado, coconut or extra virgin olive oil for optimal absorption.
Zinc
Zinc is a powerhouse for skin, immune function, and hormone production. Low zinc is often linked to acne and poor wound healing. Foods include pepitas, sunflower seeds, cashews, beef, and chickpeas.
Iodine
Iodine is critical for thyroid health and metabolism, especially in growing teenagers. It’s found in seafood, seaweed, and iodised salt. Too much is a concern, so consume in moderation.
Iron
One of the most common deficiencies in teens, particularly in menstruating females. Low iron can cause fatigue, pale skin, low immunity, and poor focus. Include lean red meat, chicken, lentils, and spinach, alongside vitamin C-rich foods for absorption.
Vitamin B12
Supports energy, nerve function, and brain health. It’s mainly found in animal foods like meat, eggs, and dairy. Plant-based teens may require testing and supplementation.
B vitamins
B vitamins help convert food into energy and support mood regulation. Wholegrains, legumes, nuts, seeds, and leafy greens are excellent sources.
Do all teenagers need supplements?
Not necessarily. While supplementation can be beneficial for specific deficiencies, it’s not a one-size-fits-all solution. As a naturopath, I always start with a thorough assessment of diet, lifestyle, and where needed, blood test results. The goal is to identify what’s truly missing and support the body holistically – not to overload with unnecessary supplements.
Awareness of these key nutrients, paired with a varied, wholefood diet, can help teenagers thrive during this important stage of growth.
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Disclaimer: This article is for educational purposes only and does not replace personalised medical advice. Always consult a qualified health professional before starting supplements or making significant health changes.
