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I often get asked by clients to recommend multivitamins for their teenage kids, and in most cases, I’ve always had to go to my dietitian for some nutritional advice.
But since I have become more involved with coaching fitness classes to teen girls and boys from all types of sports, I decided it was going to be more important to fully understand their nutritional needs.
So, I spent a couple of months working with youngsters and their parents to see if we could improve their health and fitness levels through multivitamins and other dietary supplements.
With the help of my dietitian doing the detailed product analysis for each multivitamin, we’ve been able to come up with this list and conclude the quest for the best multivitamin for teens.
The Best Multivitamins for Teens (September 2023)
1 - Ritual Multivitamin For Teens (Editor's Choice)
Starting with the Women 18+ formula in 2016, Ritual has created multivitamins for postmenopause, postpartum, men, children, and teen girls and boys to ensure they get the right combination and amounts of vitamins and minerals supporting their growth. The formula claims to be specific to the needs of growing teenagers who are going through many changes.
We also liked that there are important minerals like zinc for hormone support and magnesium for improved muscle function [1,2].
And because there’s a 30-day money-back guarantee, you should be able to try the essential nutrients out risk-free to see how well it works for teenagers.
In order to evaluate the product's efficacy, we enlisted the participation of five teenage boys and five teenage girls to use it for a month. They noted a reduction in growing pains as early as the first week of usage.
- Vitamin D3 : 50 mcg or 2000 IU
- Vitamin E : 7.5 mg
- Folate : 200 mcg DFE
- Vitamin B12 : 10 mcg
- Magnesium : 30 mg
- Zinc : 3 mg
- Available as a separate dietary supplement for teen boys and girls
- Provides a great selection of vitamins A, B12, D, E, and K2
- Includes multiple essential minerals to support growing teenagers
- Comes with a 30-day money-back guarantee for a risk-free trial
- It’s not one of the cheapest options, but the quality is worth the investment
Get Ritual Essential Multivitamins For Teen Girls
For Teen Boys, click the link below:
2 - ONNIT Total Human
Between school, sports, and other activities, teens these days are incredibly busy, and taking vitamins may not top their priority list. ONNIT Total Human provides a great solution in pre-made pill packs that give teens all the vitamins and minerals they need and can take on the go.
The ONNIT Total Human day pack targets focus, endurance, immunity, and general well-being to get teens through their busy days.
The day pack includes nootropics to boost cognitive function, plenty of B vitamins to increase energy and focus, green superfoods to support immunity and endurance, and strontium and boron to promote bone health and bone strength.
The ONNIT Total Human night pack promises relaxation and recovery from the day. To do this, ONNIT includes its New Mood supplement that supports serotonin production with Valerian root and lemon balm.
Following the same procedure as with the previous supplement, we replicated the process for this one. After three weeks of taking ONNIT Total Human, our testing group noticed increased energy levels, improved mental clarity, reduced fatigue, and a more relaxed and rejuvenating sleep experience.
Users report loving the convenience of the ready-to-use packs and the noticeable positive effects that kick in quickly.
- Day and night packs make taking vitamins and minerals easy for busy teens
- Provides bones support which is essential for growing teens
- Formula is not gender-specific
- Pricey supplement, but the quality is strong
3 - Future Kind + Vegan Multivitamins
I first came across Future Kind a few months back when a teen athlete client asked me about it. If you’ve been here for a while, you probably know what I did next -- I consulted our nutritionist and did my research about the brand.
This multivitamin has generous amounts of D3, a vital nutrient for developing bones and supports overall wellness in teens. Having a regular source of vitamin D3 can help with the absorption and use of calcium and phosphorus, the essential nutrients in maintaining normal bones in active teens.
It also contains clean, vegan omega 3 oil from an algal source, which is ideal for a sharp mind.
- Vitamin D3 : 50 mcg or 2000 IU
- Vitamin B12 : 400 mcg
- Algal Omega 3 Oil : 650 mg
- EPA : 97.5 mg
- DHA : 195 mg
- Contains 50mcg of vitamin D3 for stronger bones
- Omega 3 content may help with memory and brain function
- 100% vegan without artificial additives
- Small, easy to swallow capsules
- More expensive than your average multivitamin
4 - One A Day VitaCraves Teen
VitaCraves has formulated this teen multivitamin to be high in vitamin E, which may help with many common skin problems [3]. And the added vitamin B9 may support teen girls and boys during significant growth spurts.
Another reason we recommend these vitamin supplements is because the product comes as gummies rather than tablets, making them more appealing to teens. And even though some artificial flavors make it easier to chew and swallow, it seems to offset that minor downside.
Our test group reported experiencing feeling less tired and helped them stay attentive and energized in classes after three weeks of using this product.
- Vitamin A : 750 mcg
- Vitamin C : 65 mg
- Vitamin D3 : 15 mcg or 600 IU
- Vitamin E : 13.5 mg
- Vitamin K : 75 mcg
- Vitamin B6 : 1.2 mg
- Folate : 330 mcg DFE
- A suitable blend of B vitamins, including biotin, for healthy energy
- Contains folic acid to support cell growth
- Reasonably priced making it suitable for families
- Easy to remember one a day gummy
- Could include more calcium for bone health
The only thing I found was missing was a more potent dose of calcium, but that could be easily obtained through food. Also, the biotin content is interesting since not many multivitamins have it. Teen girls might like this one as it promotes healthy hair and skin [4]. Plus, the vitamin B9 content is not something you see in most vitamins for teens.
5 - Naturelo Whole Food Multivitamins for Teens
Another organic multivitamin with a suitable selection of essential nutrients per serving is this Naturelo one.
The reason we like it is that it’s based on whole food ingredients that may be easier to digest and absorb, offering a natural approach.
The added vitamin K2 is also a bonus in this supplement, as it has been shown to play a role in bone density [5].
Check out our list of best vitamin k2 supplements in the market.
The product has led to our test group experiencing enhanced mental clarity, providing them with an added boost to remain attentive and focused during school activities. The majority of our test group also noticed positive changes in their skin.
- Vitamin A : 675 mcg RAE
- Vitamin C : 75 mg
- Vitamin D3 : 15 mcg or 600 IU
- Vitamin E : 12 mg alpha-tocopherol
- Vitamin K2 : 75 mcg
- Vitamin B3 : 12 mg NE
- Vitamin B6 : 1.7 mg
- Folate : 300 mcg DFE
- Suitable for boys and girls with easily adapted dosage
- Contains vitamin K2 to help form higher bone density
- Comes in capsules rather than tablets that seem to be easier to swallow
- Could be better on the magnesium side
For particularly active teens, I would just suggest getting an additional magnesium supplement alongside vitamin D3 to support muscle and bone functions.
6 - Centrum MultiGummies
From one of the leading makers of nutritional supplements, this multivitamin for teen comes as gummy multivitamins and minerals.
It claims to be particularly suitable for active and sporty teens, which seems to be supported by essential nutrients like vitamin D and B12 for more energy and healthy growth.
There is also some added omega-3, which is known to increase learning and memory [7].
Most of our test group indicated a noticeable increase in the growth of hair and nails. Additionally, they reported a decrease in stress levels and a boost in energy.
Top Vitamins: A, B, C, D, E
- Vitamin A : 600 mcg
- Vitamin C : 30 mg
- Vitamin D3 : 25 mcg or 1000 IU
- Vitamin E : 18 mg
- Vitamin B6 : 1.6 mg
- Vitamin B12 : 10 mcg
- Folate : 267 mcg DFE
- Quality source of omega-3 for brain health
- Contains vitamin B12 to help provide energy for active teens
- Comes as gummies with no artificial flavors
- Lacks iron so may not be suitable for teen girls
Just keep in mind that this may not be the best option for young females as it doesn’t contain iron or calcium.
7 - GNC Milestones Teen Multivitamin
This GNC teen multivitamin product focuses mainly on healthy bones and immunity through a solid dose of vitamin D and C and other healthy ingredients.
Following a month of using this supplement, our test group conveyed a heightened sense of energy, with several members noting enhancements in facial acne. Their only concern pertains to the size of the pill.
The dosage has been specifically put together to suit teen boys from 12 to 17 years old.
The serving amount of this multivitamin may be easily adjusted depending on age and activity as well.
Top Vitamins: B, C, D
- Vitamin A : 1500 mcg
- Vitamin C : 120 mg
- Vitamin D3 : 10 mcg or 400 IU
- Vitamin E : 20.1 mg
- Vitamin K : 80 mcg
- Vitamin B6 : 6 mg
- Vitamin B12 : 18 mcg
- Folate : 680 mcg DFE
- Contains vitamin D for healthy teeth and bones throughout the year
- Specifically formulated for boys from 12 to 17 years old
- Some people report that it may improve skin health
- Needs to be taken as two capsules
The only thing that you might struggle with is convincing teens to take two multivitamin capsules, but they do seem to be easier to swallow than tablets. Check out these elderberry supplements if your teen has problems taking capsules.
8 - Maxi Teen Supreme
Another product with a long list of nutritional ingredients is this Maxi Teen one. You can order it in a gender-specific formula, which I recommended to our test group.
This way, they could be in a better position to get the right amount of active ingredients. With a solid amount of vitamin D, C, and A, teens should also see an improvement in their immune health responses [8,9].
Top Vitamins: A, B, C, D, E
- Vitamin A : 2400 mcg RAE
- Vitamin C : 200 mg
- Vitamin D3 : 10 mcg or 400 IU
- Vitamin E : 20 mg
- Vitamin B6 : 10 mg
- Vitamin B12 : 100 mcg
- Folate : 665 mcg DFE
- Available as separate boys and girls formula
- Claims to help with better focus and brain health
- Contains plenty of vitamins C and A for immunity support
- You may need more vitamin D during the winter months
The only thing it doesn’t have quite enough of is vitamin D, which teenagers could be lacking in the winter months.
If you find yourself lacking this particular micronutrient, check out the list of vitamin D supplements we reviewed.
9 - Nature Made Multi Daily
This product was particularly beneficial for teenage girls in our test group that have started menstruating.
To help with the production of healthy red blood cells, the body would need extra iron, which this product contains plenty of.
There are also positive reviews that say that the iron and B12 combination does seem to help many girls.
- Vitamin A : 900 mcg
- Vitamin C : 60 mg
- Vitamin D3 : 10 mcg or 400 IU
- Vitamin E : 13.5 mg
- Vitamin B6 : 2 mg
- Vitamin B12 : 6 mcg
- Folate : 665 mcg DFE
- Provides full daily dose of iron for menstruating teens
- Includes folic acid for cell growth and development
- Contains a good dose of vitamin B12 for active teens
- Lacking a bit in calcium and magnesium
The only thing I would say on the negative side is that it could be improved with more magnesium and calcium.
10 - New Chapter Tiny Tabs Multivitamin
What I like about a lot of the New Chapter products is that they are based on natural whole foods rather than the artificial form of vitamin commonly used.
Generally speaking, this should result in a higher absorption rate.
The feedback from our test group regarding the tablets' impact on digestion was predominantly positive.
Top Vitamins: A, B, C, D, E, K
- Vitamin A : 900 mcg
- Vitamin C : 45 mg
- Vitamin D3 : 25 mcg or 1000 IU
- Vitamin E : 7.5 mg
- Vitamin K : 120 mcg
- Vitamin B6 : 2.5 mg
- Vitamin B12 : 6 mcg
- Folate : 200 mcg DFE
- Based on natural whole foods for easier absorption
- Contains fermented probiotics for improved gut flora
- Serving can be easily adjusted to different ages and needs
- Lacks a bit in iron, calcium and vitamin C
Just keep in mind that there are a few key nutrients, including calcium, that it doesn’t contain enough to cover the full daily value.
11 - Rainbow Light
Rainbow light has focused a lot of attention on B vitamins, which are largely associated with healthy red blood cell production and the overall cardiac system [10].
Supposedly, this should provide better mental and physical energy. Our test results support this claim, and we read numerous online comments from parents who affirmed this.
- Vitamin A : 3000 mcg
- Vitamin C : 300 mg
- Vitamin D3 : 10 mcg or 400 IU
- Vitamin E : 20.1 mg
- Vitamin K : 150 mcg
- Vitamin B6 : 30 mg
- Vitamin B12 : 30 mcg
- Folate : 680 mcg DFE
- B vitamin complex should be enough to improve physical and mental energy levels
- Claims to include the vital nutrients to support teenage growth phases
- Contains probiotics to support the digestive system
- Doesn’t contain iron so may not be the best one for girls
Just keep in mind that for menstruating teens, you may need to look for some iron supplements as well.
12 - eSquared Nutrition
Some people may suggest that this shouldn’t be on a list of multivitamins as it only contains D3 and K2.
However, my dietitian pointed out that these are key nutrients for teens to get, especially during growth spurts.
Each product serving seems to have plenty of both ingredients, but you would probably need to combine this with one of the above as well.
- Vitamin D3 : 2000 IU
- Vitamin K-2 : 75 mcg
- Contains a specific formula to support healthy bone growth and development
- Comes as a chewable tablet with natural cherry flavor
- Great value for money with bulk purchase options
- We have found that gummies tend to work better for younger kids
The chewable multivitamin tablets taste fine, but I often find gummies are less likely to be rejected by teens.
13 - MegaFood Alpha Teen
The final product on our list comes from MegaFood. Parents recommend this multivitamin for people who are diabetic.
It is recommended by some parents who have diabetic kids.
The added biotin may be the reason for this, which has been shown to have a stabilizing effect on blood sugar levels [11].
- Vitamin A : 750 mcg RAE
- Vitamin C : 80 mg
- Vitamin D3 : 25 mcg or 1000 IU
- Vitamin E : 20 mg
- Vitamin K1 : 80 mcg
- Vitamin B6 : 6 mg
- Vitamin B12 : 15 mcg
- Folate : 680 mcg DFE
- A suitable amount of iron for young women
- Contains the daily value needs for most of the essential vitamins
- Has plenty of biotin to support blood sugar levels and healthy skin
- Could be stronger for calcium and magnesium
What is lacking a bit, though, is calcium and magnesium that would be helpful for sporty teenagers. But if your teenage girls or boys have episodes of blood sugar spikes, the biotin content can be helpful.
What to Look for When Buying Multivitamins for Teens?
When buying multivitamins for teens, you should look for minerals and vitamins that are often deficient in both teenage girls and boys. Additionally, consider gender-specific requirements and opt for easily absorbable forms of the vitamins to facilitate consistent daily consumption.
Critical Vitamins For Teens
You could argue that most teen girls and boys tend to lack a lot of essential vitamins and minerals, but this may largely depend on the food they eat and whether they get a lot of natural, gluten-free whole foods on a regular basis, impacting their overall health.
However, my dietitian did confirm that vitamin D, C, E, K2, and folic acid are possibly the more critical ones. If you pick a gluten-free product with plenty of these in each serving, then you should see some positive health and development impacts.
Despite parents’ attempts to provide healthy foods, their teenagers may not necessarily get nutrition from the food they eat. Instead, they get a lot of empty calories. When your teens’ eating habits aren’t giving them the right nourishment, you can rely on vitamin supplements to fill the gap.
- Sagari Gongala, Diet & Nutrition Writer
Critical Minerals For Teens
Zinc, iron, and magnesium are the most commonly recommended minerals that teen girls or boys could be deficient in. Again, this does depend on the food they eat, but you may struggle to convince your teenagers to dig into plenty of leafy greens.
You might not be able to find gluten-free multivitamins for teens that contain enough of all of them, so you may need to consider combining a few products, especially for magnesium.
If you have a vegan teen girls or boys, check out our list of vegan multivitamins.
Consider Gender-Specific Needs
It’s important to remember that teen girls and boys have very different needs when it comes to nutritional supplements. The same can be said for adults, and we do recommend different multivitamins for men and women.
Female teens would likely be more reliant on vitamin supplements like B12 and iron for healthy red blood cell production.
Boys, on the other hand, may need more zinc and K2 to support stable testosterone levels as well as some faster skeletal growth spurts.
However, you could achieve the right mix by taking one type of multivitamin, and then a separate product for the very specific needs. Ideally, though, this would be formulated by a dietitian.
Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day.
- Mary L. Gavin, Medical Doctor
Making Sure Teenagers Take Vitamins Daily
For the majority of essential vitamins and minerals, the human body is not capable of storing them. As a result, we have to constantly ensure that there is a steady stream of them in the form of food or a serving of gluten-free multivitamins for teens.
While natural food sources are generally better than tablets, it’s just not always going to be feasible to get the exact right food for teenagers every single day.
From the feedback we have received, it seems like those products that come in a gummy vitamin form, tends to be the easiest to feed to kids of all ages. Beware of artificial flavors, though.
FAQs
What Vitamins Should You Take as a Teenager?
As a teenager, you should take vitamin D, C, E, and K2 on a regular basis. These ingredients are common in multivitamins and most other gluten-free dietary supplements, and when they are supplied in a large enough amount, they should support healthy development.
What Vitamin is Good for a Teenage Girl?
B12 is a good vitamin for a teenage girl, as it’s one of the key ingredients needed to form red blood cells. Especially once menstruation has started, B12 should be in constant supply. This is usually achieved through a vitamin supplement. To have a better idea of what vitamins to take, consult a nutritionist to ensure optimal daily vitamin intake.
What Are the Best Vitamins for Teenage Boys?
The vitamins for teenage boys are Vitamin D and K2, as they have been shown to play an important role in bone tissue development. As teenage boys might often go through faster and longer growth spurts, having these two in multivitamins for teens has become increasingly important to avoid vitamin deficiencies.
Here's our list of the best D3 and K2 supplements.
Do Vitamins and Minerals Help Puberty?
Yes, vitamins help puberty as this phase in life where the human body undergoes rapid transformations. Bones, muscles, and the brain require a lot of nutrient intake to ensure they develop in the best possible way. Because it's a lot harder to ensure a balanced and healthy diet, multivitamin supplements may help ensure that teen girls and boys' growth is well supported.
Which Multivitamin To Choose?
Choose the Ritual Multivitamin, which received the most votes for the best multivitamin for teens. We picked it based on all the comments we received from parents, teenagers, and our dietitian.
This multivitamin has the right combination and concentration of the essential minerals and vitamins, such as Magnesium, Zinc, vitamin E, Folate, and Vitamin B12.
Additionally, it contains the highest amount of Vitamin D, particularly D3, which helps the body absorb and utilize calcium and phosphorus to maintain strong teeth and bones.
And because it comes with a male and female teen formula, you get the exact combination needed for growing kids.
So, you can safely start supplementing your child's healthy diet with Ritual Multivitamin to assist them in maintaining the mental and physical health necessary for growth and development.
Visit their official website to find the best deal.
Our #1 Multivitamin For Teens
Ritual Multivitamin For Teens
- Available as a separate dietary supplement for teen boys and girls
- Provides a great selection of vitamins A, B12, D, E, and K2
- Includes multiple essential minerals to support growing teenagers
- Comes with a 30-day money-back guarantee for a risk-free trial
- Get the BEST PRICE until the end of September
- It’s not one of the cheapest options, but the quality is worth the investment
About The Author
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Teen vitamins are very helpful in helping teenagers reached their optimal growth. Thanks for this list!
I’m a mom of two teenagers. One of the struggles and prefers chewable teenage vitamins. Thank you!