Recommended daily intake of essential vitamins for women 11-14 years

For girls aged 11 to 14 years, the recommended daily intake of essential vitamins is as follows:

Vitamin A: 600 to 650 Retinol Equivalents (RE) – Vitamin A is crucial for maintaining healthy vision, particularly for night vision, and is important for immune function. It also supports skin health and proper growth and development during this critical age when girls are experiencing puberty and rapid physical changes.
Vitamin B₁ (Thiamine): 0.9 mg – Thiamine plays a vital role in energy metabolism, helping convert carbohydrates into glucose, which is essential for energy production. It also supports cognitive functions and nerve health, contributing to better concentration and overall mental clarity during a period when academic demands may increase.
Vitamin B₂ (Riboflavin): 0.9 to 1.4 mg – Riboflavin is important for energy production and the metabolism of fats, proteins, and carbohydrates. Additionally, it aids in maintaining healthy skin and eyes, as well as supporting the growth of healthy tissues, an important consideration during this developmental stage.
Vitamin B₃ (Niacin): 12 to 14.7 mg – Niacin is essential for converting food into energy and plays a role in maintaining healthy skin and nervous system function. It also helps regulate cholesterol levels and supports digestive health, contributing to overall well-being during adolescence.
Vitamin B₅ (Pantothenic Acid): 5 mg – Pantothenic acid is important for synthesizing coenzyme A, which is involved in fatty acid metabolism and hormone production. It can help reduce fatigue, promoting energy levels necessary for the busy lifestyle of adolescents.
Vitamin B₆ (Pyridoxine): 1.0 to 1.3 mg – Vitamin B₆ is involved in protein metabolism and synthesizing neurotransmitters that regulate mood and cognitive function. Adequate intake can help with mood stabilization and support healthy brain development during the teenage years.
Vitamin B₇ (Biotin): Approximately 35 mcg – Biotin is important for the metabolism of carbohydrates, fats, and proteins, and is often associated with healthy hair, skin, and nails. As young girls may be particularly concerned with their appearance, maintaining adequate biotin levels is essential for physical confidence.
Vitamin B₉ (Folate): 280 to 400 mcg – Folate is crucial for DNA synthesis, cell growth, and tissue repair, particularly significant during adolescence when rapid growth and development occur. It also plays a role in mental health, helping to potentially reduce the risk of mood disorders.
Vitamin B₁₂ (Cobalamin): 1.8 to 3.5 mcg – Vitamin B₁₂ is essential for red blood cell formation and nerve health. As energy levels can fluctuate during adolescence, adequate B₁₂ intake is necessary to prevent fatigue and support overall vitality.
Vitamin C (Ascorbic Acid): 45 to 75 mg – Vitamin C is a powerful antioxidant that supports immune function, enhances iron absorption, and aids in collagen synthesis, important for healthy skin and connective tissues. It also helps to protect against infections, which is particularly important during the teenage years.
Vitamin D: 10 to 15 mcg – Vitamin D is vital for maintaining bone health by aiding calcium absorption, which is crucial during the growth spurts of adolescence. It also supports immune function and mood regulation, making adequate vitamin D levels essential for overall health.
Vitamin E: 10 to 11 mg α-TE (alpha-tocopherol equivalents) – As a potent antioxidant, vitamin E helps protect cells from oxidative damage and supports immune health. It also contributes to skin health, which can enhance self-esteem during the self-conscious teenage years.
Vitamin K: 45 to 60 mcg – Vitamin K is essential for blood clotting and bone metabolism. It aids in calcium utilization, which is vital for developing strong bones, particularly important as girls enter their teenage years when they reach peak bone mass.

These vitamin recommendations aim to ensure that girls in this age group receive the necessary nutrients to support their physical growth, mental development, and overall health during the critical years of adolescence. A balanced diet that includes a variety of foods—such as fruits, vegetables, whole grains, lean proteins, and healthy fats—is essential for meeting these nutritional needs. Engaging in regular physical activity and maintaining a healthy lifestyle will further enhance their well-being and development during this important stage of life.

Data from: 1.Tervise Arengu Instituut. toitumine@tai.ee; 2.Office of Disease Prevention and Health Promotion (ODPH), Table E3.1.A4. Nutritional goals for each age/sex group used in assessing adequacy of USDA Food Patterns at various calorie levels;