Puberty is a time of dramatic physical change for both boys and girls. Hormones signal the body to begin developing into an adult, and this process brings about many physical and emotional changes. One question that comes up is whether diet and eating habits can affect the timing or progression of puberty in any way. Research shows that overall nutrition can impact pubertal development, but the effects are complex.
How does puberty work?
Puberty begins when the brain starts producing increased levels of certain hormones. For girls, puberty usually begins between the ages of 8 and 13. For boys, puberty begins slightly later, between the ages of 10 and 15 on average. Some key hormones involved in puberty include:
- Estrogen – stimulates breast growth and other female characteristics
- Testosterone – stimulates muscle growth, body hair, and other male characteristics
- Growth hormone – stimulates growth of bones and tissues
- GnRH (gonadotropin releasing hormone) – signals production of sex hormones
The timing of puberty is primarily genetic, but factors like nutrition, stress levels, and environmental toxins can also play a role. When adequate nutrition is available, genetics is the main driver for when puberty begins.
Does diet affect the timing of puberty?
Research conclusively shows that inadequate nutrition and very low body weight can delay the onset of puberty in both girls and boys. The thresholds are somewhat different for each gender.
For girls:
- Body mass index (BMI) below 17 or 18 is associated with later onset of puberty
- Very low body fat (under 17-22%) can delay periods and puberty
- Anorexia nervosa and extreme calorie restriction delays puberty
For boys:
- BMI below 17 or 18 linked to delay in genital growth and puberty
- Body fat under 5-7% associated with later puberty
- Anorexia, starvation, malnutrition delays puberty
The effects on pubertal timing are most pronounced when malnutrition is very severe. Minor differences in diet do not seem to alter puberty timing in well-nourished teenagers.
Why does low body weight delay puberty?
Reaching a critical weight and percentage of body fat seems to be an important trigger for puberty. The hormone leptin is released by fat cells and sends signals to the reproductive system that adequate energy reserves are available to sustain a pregnancy. Very low leptin levels due to extremely low body fat are linked to suppressed GnRH release and reduced sex hormones. This results in delayed puberty.
Does overnutrition affect puberty timing?
Some research indicates that girls with obesity or very high BMIs may start puberty slightly earlier, by less than 6 months on average. The theory is that increased leptin production from high body fat sends signals that enough reserves exist for reproductive maturation. However, other studies have not found this effect. Most researchers conclude that slight acceleration of puberty from excess weight is minimal or nonexistent.
Can specific foods or diets impact puberty?
Evidence in this area is limited and mixed. A few studies found associations between earlier breast development and higher intake of certain foods:
- Meats
- Fats
- Proteins
Other studies show no link between types of food and pubertal changes in girls with adequate overall nutrition. For boys, some research indicates vegetarian diets may subtly delay puberty onset. But this effect disappears when accounting for differences in BMI. Overall, no foods have been conclusively proven to impact puberty in healthy teenagers when weight is normal.
The bottom line
Severe malnutrition and very low BMI can substantially delay the onset of puberty in both girls and boys. But for teenagers with adequate nutrition, variations in diet do not seem to have significant effects on the timing of puberty. Subtle delays or accelerations from specific eating patterns remain unproven. The clearest influence of diet on puberty is from overall calorie and nutrition intake, not particular foods.
Nutrition needs during puberty
While diet may not affect puberty timing, nutrition has important impacts on development during adolescence. Puberty demands increased calories, proteins, vitamins, and minerals to fuel rapid muscle and bone growth. Teenagers require:
- 200-500 extra calories per day
- Extra protein, calcium, iron, zinc, vitamins A/C/D
- Healthy fats for hormone production
- Carbohydrates to fuel growth spurts
A balanced, nutrient-dense diet supports maximum growth, strength gains, and energy during puberty. Junk foods, soda, excess fat or sugar can leave a teen undernourished. Eating disorders also risk poor development.
Key nutrition tips during puberty
To optimize development during puberty, teens should:
- Eat 3 healthy meals and nutritious snacks daily
- Include lean proteins like poultry, fish, eggs, beans
- Eat fruits, vegetables, whole grains for vitamins, minerals
- Get enough calcium and vitamin D for bones
- Drink milk or fortified plant milks
- Take a multivitamin to assist growth
- Stay hydrated with water and milk
Parents can prepare home cooked meals, limit junk food, model healthy eating, and teach nutrition to help teens eat well during puberty. If significant fatigue, growth delays, or problems develop, discuss food logs and nutrition needs with a pediatrician.
Body image and eating disorders
Body image issues and eating disorders often emerge during puberty. Changing bodies and societal pressures to look a certain way contribute to these problems. Warning signs of eating disorders include:
- Refusal to eat certain foods or food groups
- Developing rituals and rules around eating
- Overexercise or excessively limiting calories
- Frequent weight checks or body criticism
- Distorted body image
- Making excuses to avoid meals
- Significant weight changes
Eating disorders can damage growth, health, and development. Parents should address any disordered patterns right away through compassionate discussion and professional treatment if needed. Reinforce that natural genetic changes during puberty cannot be controlled through food or exercise. Model self-acceptance, emphasize strength and abilities over looks, and be vigilant regarding teen body image concerns.
Girls and puberty nutrition
For girls undergoing puberty, some key nutrition focuses include:
Iron
Iron needs increase with the onset of menstruation. Iron carries oxygen through the blood to tissues and muscles. Teen girls require 15 mg of iron daily, found in:
- Red meat
- Poultry
- Fish
- Tofu
- Beans
- Whole grains
- Leafy greens
- Iron-fortified foods
Pair iron foods with vitamin C sources to enhance absorption. An iron supplement can help those who develop iron deficiency anemia.
Calcium
Peak bone growth happens during puberty, making calcium crucial. Teens need 1300 mg of calcium daily. Dairy products provide the most calcium:
- Milk
- Cheese
- Yogurt
- Fortified plant milks
Calcium is also found in leafy greens, soy foods, salmon, and fortified orange juice. Post-puberty, girls need 1000 mg of calcium daily to prevent osteoporosis later in life.
| Food | Calcium (mg) |
|---|---|
| Yogurt, plain, 1 cup | 452 |
| Milk, nonfat, 1 cup | 299 |
| Kale, cooked, 1 cup | 94 |
| Cheddar cheese, 1.5 ounces | 307 |
| Tofu, firm, 1/2 cup | 253 |
Folate
Folate needs rise during adolescence to support cellular growth. Teen girls require 400 mcg of folate daily from:
- Legumes
- Greens
- Asparagus
- Broccoli
- Oranges
- Folate-fortified cereals and grains
Folate deficiency can cause anemia, fatigue, and immune problems. Be sure teen girls eat folate-rich foods daily.
Boys and puberty nutrition
Pubertal nutrition priorities for boys include:
Calories
Pubertal boys need to consume enough calories to fuel growth spurts. Requirements range from 1800-2600 calories daily for teens, scaling up with activity levels. Calories should come from:
- Proteins – meats, eggs, nuts, beans
- Complex carbs – whole grains, vegetables, fruits
- Healthy fats – oils, nut butters, avocado
- Dairy products
- Minimize sugar, salt, and junk foods
Three full, balanced meals plus nutritious snacks will help boys get enough calories during growth phases.
Protein
Protein builds muscle mass. Teen boys need 0.85-1 gram of protein per kilogram of body weight daily. Great protein sources include:
- Beef
- Poultry
- Fish
- Eggs
- Beans
- Nuts
- Dairy products
- Tofu
Protein powers muscle growth, energy, and stamina that growing boys need.
Iron
Boys experience increased iron needs during puberty to support muscle growth. Teen boys need 8-11 mg of iron daily. Iron-rich foods include:
- Red meat
- Poultry
- Fortified cereals
- Beans
- Leafy greens
- Dried fruits
Pair iron foods with vitamin C sources to improve absorption. Boys at risk for iron deficiency may benefit from a supplement.
Zinc
Zinc assists growth, immunity, and sexual maturation in adolescent boys. Zinc needs rise during puberty to 11 mg daily. Foods with zinc include:
- Beef
- Poultry
- Beans
- Nuts
- Dairy products
- Whole grains
- Shellfish
Ensuring boys get enough zinc will support muscle increases, testosterone levels, and growth during puberty.
Delayed or early puberty
While poor nutrition can delay puberty, other factors may be at play if development is substantially delayed or precocious puberty occurs:
Delayed puberty causes
- Genetic conditions
- Chronic illness
- Inflammatory disease
- Hormone problems
- Stress
- Excessive exercise
- Anorexia or malnutrition
Seek medical evaluation for teens more than 2-3 years behind peers in puberty. Testing can determine any underlying issue.
Early puberty causes
- Obesity
- Genetic conditions
- Tumors or lesions on pituitary gland or hypothalamus
- Foreign body exposure to hormone disrupters
- Congenital adrenal hyperplasia
If puberty begins more than 2-3 years early, have a pediatrician assess growth patterns and check hormone levels. Early puberty may accelerate bone growth and close growth plates too soon.
Managing precocious puberty may involve medications to halt or slow further development until a more typical age.
Health conditions related to puberty
Some other health conditions can emerge during adolescence that require nutrition adjustments:
Polycystic ovarian syndrome (PCOS)
This hormonal disorder appears in puberty and causes irregular periods, excess androgens, and ovarian cysts. Obesity exacerbates PCOS. To reduce symptoms, doctors recommend:
- Weight loss if overweight
- Low-glycemic diet with healthy fats
- More lean proteins and produce
- Less refined carbs and sugar
- Regular exercise
Gynecomastia
Enlargement of breast tissue in teenage boys. May be temporary or require treatment. Associated with:
- Hormone changes in puberty
- Excess estrogen from medications or exposures
- Tumors or other rare conditions
Eliminate any external estrogens. Try anti-estrogenic foods like cruciferous vegetables to see if gynecomastia improves before resorting to medication or surgery.
Acne
Hormone changes often trigger acne flare ups in puberty. Diet tips include:
- Lower glycemic index carbs
- Healthy fats like olive oil and nuts
- Lean proteins
- Vitamin A, C, E, and zinc
- Avoiding heavily processed foods
Hydration, gentle cleansing, and avoiding picking/popping pimples also helps control acne.
The bottom line
While genetics primarily control puberty timing, nutrition can make a difference. Undernutrition or low body weight delays puberty. But in teenagers with adequate nutrition, food or diets have minimal effects on development. Overall nutrition needs increase during puberty. Eating a balanced diet helps fuel healthy adolescent growth and maturity. Pay attention to any eating issues or warning signs of disordered patterns. Support body positivity and a healthy home eating environment.