Fuelling Teen Growth: The Essential Micronutrients Every Active Adolescent Needs

Is your teen eating enough to grow and perform?
Between school, sport and rapid physical changes, adolescence is one of the most nutritionally demanding life stages — and getting it wrong can increase the risk of fatigue, injuries and even RED-S (Relative Energy Deficiency in Sport).

🚀 Why Growth Nutrition Matters So Much in the Teen Years

During adolescence, bones, muscles and organs grow faster than at any other time since infancy.

Girls (10–14 years) and boys (12–16 years) can grow up to 6–10 cm per year

Up to 90% of peak bone mass is built before age 20

Energy and nutrient needs skyrocket — especially for active teens training several times a week

When nutrient intake doesn’t match this growth and activity, the body starts to conserve energy. This can mean slower growth, delayed puberty, fatigue, hormonal changes and injury — early warning signs of RED-S.

🥛 3 Key Micronutrients for Teen Growth and Peak Performance

1. Calcium: The Foundation for Strong Bones

Calcium supports bone formation, muscle contraction and nerve health. Inadequate calcium can lead to weaker bones and increase the risk of stress fractures — a common concern in dancers, runners and gymnasts.

Aim for: 3–4 serves of dairy or calcium-fortified alternatives daily

👉 Think: milk, yoghurt, cheese, calcium-set tofu, or fortified plant milks

2. Iron: Energy, Focus and Endurance

Iron fuels oxygen delivery to working muscles and the brain. Low iron (especially in menstruating girls) can cause fatigue, poor performance and slow recovery — all symptoms that can mimic RED-S.

Aim for: Lean red meat 3–4 times per week, or iron-rich plant foods like lentils, beans, and wholegrains paired with vitamin C foods for better absorption.

💡 Try this: Add lean beef or kangaroo mince to pasta, or chickpea salad with citrus dressing.

3. Zinc: Growth, Repair and Immunity

Zinc supports tissue repair, hormone balance and protein synthesis — all crucial during rapid growth. Low zinc can slow healing, blunt appetite and impact muscle development.

Aim for: Daily intake of meat, seafood, nuts, seeds and wholegrains

🌻 Sprinkle pumpkin seeds or add tuna to sandwiches for a zinc boost.

⚡ The Link Between Micronutrients and RED-S

Many young athletes — especially girls — unintentionally under-fuel. Busy training schedules, poor appetite after sport, or body image pressures can lead to low energy availability.

When the body doesn’t get enough fuel, it prioritises survival over performance, slowing metabolism, hormone production and bone growth.

RED-S can cause:

Delayed growth or puberty

Missed or irregular periods

Fatigue, mood swings or brain fog

Frequent illness or stress fractures

Ensuring adequate calcium, iron and zinc, alongside total energy and protein, helps reduce RED-S risk and supports both growth and performance longevity.

🥗 How to Help Your Teen Meet Their Nutrition Needs

✔ Include balanced meals every 3–4 hours

✔ Combine carbs + protein + colour at each meal

✔ Keep nutrient-dense snacks on hand: yoghurt & fruit, smoothies, wraps, trail mix

✔ Monitor energy levels, recovery, sleep and menstrual health as key signs of adequate fuelling

🌟 The Bottom Line

Adolescence is a once-in-a-lifetime opportunity to build strong bones, steady hormones and lasting performance capacity.

Meeting micronutrient needs — particularly calcium, iron and zinc — helps active teens grow taller, stronger and perform their best, while reducing the risk of RED-S.

🔗 Ready to support your teen’s performance from the inside out?

Book a Teen Athlete Nutrition Consult with me here

Let’s build a plan that fuels growth, confidence and performance — for life. 💥