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Vitamin Chart
Type
Benefits
Sources
Quantity
Vitamin A
Vitamin A prevents
Good sources of vitamin A
Teen guys need 900
eye problems,
are milk, eggs, liver,
micrograms of vitamin A each
promotes a healthy
fortified cereals, darkly
day.
immune system, is
colored orange or green
Teen girls need 700 micrograms
essential for the
vegetables (such as
each day. It is possible to get
growth and
carrots, sweet potatoes,
too much vitamin A, so be
development of cells,
pumpkin, and kale), and
careful with supplements. Don't
and keeps skin
orange fruits such as
take vitamin A supplements If
healthy.
cantaloupe, apricots,
you're taking isotretinoin (such
peaches, papayas, and
as Accutane) for acne or other
mangos.
skin problems.
Oral acne medicines are vitamin
A supplements, and a continued
excess of vitamin A can build up
in the body, causing headaches,
skin changes, or even liver
damage.
Vitamin C
Vitamin C is needed
You'll find high levels of
Teen guys need 75 mg
(also
to form collagen, a
vitamin C in citrus fruits,
(milligrams; 1 milligram equals
called
tissue that helps to
strawberries, kiwi, guava,
1,000 micrograms) and girls
ascorbic
hold cells together.
peppers, tomatoes,
need 65 mg of vitamin C a day.
acid)
It's essential for
broccoli, and spinach.
healthy bones, teeth,
gums, and blood
vessels. It helps the
body absorb iron, aids
in wound healing, and
contributes to brain
function.
Vitamin D
Vitamin D strengthens
This vitamin is unique —
Teens need 15 micrograms (600
bones because it
your body manufactures it
IU) of vitamin D from food or
helps the body absorb
when you get sunlight on
supplements every day. Ask
bone-building
your skin! You can also
your doctor if supplements are
calcium.
get vitamin D from egg
right for you.
yolks, oily fish such as
salmon, tuna, and
sardines, and fortified
foods like milk, soy milk,
and orange juice.
Vitamin E
Vitamin E is an
Vitamin E is found in
Teen guys and girls need 15 mg
antioxidant and helps
many foods, such as
of vitamin E every day.
protect cells from
vegetable oils, nuts, and
damage. It is also
green leafy vegetables.
important for the
Avocados, wheat germ,
health of red blood
and whole grains are also
cells.
good sources.
Vitamin
Vitamin B12 helps to
Vitamin B12 is found
Teens should get 2.4
B12
make red blood cells,
naturally in fish, red meat,
micrograms of vitamin B12
and is important for
poultry, milk, cheese, and
daily.
nerve cell function.
eggs. It's also added to
some breakfast cereals.
Vitamin
Vitamin B6 is
A wide variety of foods
Teen guys need 1.3 mg of
B6
important for normal
contain vitamin B6,
vitamin B6 daily and teen girls
brain and nerve
including potatoes,
need 1.2 mg.
function. It also helps
bananas, beans, seeds,
the body break down
nuts, red meat, poultry,
proteins and make
fish, eggs, spinach, and
red blood cells.
fortified cereals.
Thiamin
Thiamin helps the
People get thiamin from
Teen guys need 1.2 mg of
(also
body convert
many different foods,
thiamin each day; teen girls
called
carbohydrates into
including fortified breads,
need 1 mg.
vitamin
energy and is
cereals, and pasta; lean
B1)
necessary for the
meats; dried beans, soy
heart, muscles, and
foods, and peas; and
nervous system to
whole grains like wheat
function properly.
germ.
Niacin
Niacin helps the body
You'll find niacin in red
Teen guys need 16 mg of niacin
(also
turn food into energy.
meat, poultry, fish,
daily. Teen girls need 14 mg a
called
It helps maintain
fortified hot and cold
day.
vitamin
healthy skin and is
cereals, and peanuts.
B3)
important for nerve
function.
Riboflavin
Riboflavin is essential
Some of the best sources
Teen guys need 1.3 mg of
(also
for growth, turning
of riboflavin are meat,
riboflavin per day and teen girls
called
carbohydrates into
eggs, legumes (like peas
need 1 mg.
vitamin
energy, and
and lentils), nuts, dairy
B2)
producing red blood
products, green leafy
cells.
vegetables, broccoli,
asparagus, and fortified
cereals.
Folate
Folate helps the body
Liver, dried beans and
Teen girls and guys need 400
(also
make red blood cells.
other legumes, green
micrograms of folate daily.
known as
It is also needed to
leafy vegetables,
vitamin
make DNA.
asparagus, and orange
B9, folic
juice are good sources of
acid, or
this vitamin. So are
folacin)
fortified bread, rice, and
cereals.
Reviewed by: Mary L. Gavin, MD
Date reviewed: July 2014
Note: All information on TeensHealth® is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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