Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 3, 2021

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 teens 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.

With the help of my dietitian doing the detailed product analysis for each multivitamin, we’ve been able to come up with this list.

The Best Multivitamins for Your Teenagers

1 - Future Kind + Vegan Multivitamins (Editor's Choice)

future kind multivitamin

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. Having a regular source of vitamin D3 is a must if you have an active teen.

It also contains clean, vegan omega 3 oil from algal source, which is ideal for a sharp mind.

Top vitamins: D3, B12, Algal Omega 3

Pros
  • 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
Cons
  • More expensive that your average multivitamin

2 - One A Day VitaCraves Teen

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VitaCraves has formulated this teen multivitamin to be high in vitamin E, which may help with many common skin problems [1]. And the added folic acid may support teens during significant growth spurts.

Another reason we recommend this vitamin is that the product comes as gummies rather than tablets. And even though there are some artificial flavors, making it easier to chew and swallow seems to offset that minor downside.

Top Vitamins: A, B, C, D, E, K

Pros
  • 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
Cons
  • Could include more calcium for bone health

The only thing I found was missing is a stronger dose of calcium, but that could be easily obtained through food. Also, the biotin content is interesting since not a lot of multivitamins have it. Teen girls might like this one as it promotes healthy skin and hair. Plus, the folic acid content it not something you see in most vitamins for teens.

3 - Naturelo Whole Food Multivitamins for Teens

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Another multivitamin with a suitable selection of 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.

The added vitamin K2 is also a bonus in this supplement as it has been shown to play a role in bone density [2].

Top Vitamins: A, B, C, D, E, K2

Pros
  • 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
Cons
  • Could be better on the magnesium side

For particularly active teens, I would just suggest getting an additional magnesium supplement to support muscle functions.

4 - Nature Made Multi Daily

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This is one of the products we recommend for teenage girls, especially when they 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.

Top Vitamins: A, B, C, D, E

Pros
  • 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
Cons
  • 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.

5 - Centrum MultiGummies

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From one of the leading makers of nutritional supplements, this multivitamin for teen comes as a gummy.

It claims to be particularly suitable for active and sporty teens, which seems to be supported by nutrients like B12 for more energy.

There is also some added omega-3, which is known to support better focus and concentration [3].

Top Vitamins: A, B, C, D, E

Pros
  • 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
Cons
  • Lacks iron so may not be suitable for teenage girls

Just keep in mind that this may not be the best option for young females as it doesn’t contain iron or calcium.

6 - GNC Milestones Teen Multivitamin

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This GNC teen multivitamin product focuses mainly on healthy bones and immunity through a solid dose of vitamin C and D and other healthy ingredients.

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

Pros
  • 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
Cons
  • 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.

7 - Maxi Teen Supreme

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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 would recommend to all my clients.

This way, you could be in a better position to get the right amount of active ingredients. With a solid amount of vitamin C and A, teens should also see an improvement in their immune responses.

Top Vitamins: A, B, C, D, E

Pros
  • Available as separate boys and girls formula
  • Claims to help with better focus and brain health
  • Contains plenty of vitamin C and A for immunity support
Cons
  • 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 winter months.

If you find yourself lacking this particular micronutrient, check out the list of vitamin D supplements we reviewed.

8 - New Chapter Tiny Tabs Multivitamin

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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.

Online review comments also seem to be quite positive about the tablets helping with digestion.

Top Vitamins: A, B, C, D, E, K

Pros
  • 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
Cons
  • Lacks a bit in iron, calcium and vitamin C

Just keep in mind that there are a few nutrients, including calcium, that it doesn’t contain enough to cover the full daily value.

9 - Rainbow Light

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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.

Supposedly, this should provide better mental and physical energy.

The nutrients do support this claim, and we found quite a few online comments from parents who confirmed this.

Top Vitamins: A, B, C, D, E, K

Pros
  • 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
Cons
  • 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.

10 - eSquared Nutrition

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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 important 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.

Top Vitamins: D3, K2

Pros
  • 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
Cons
  • 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.

11 - MegaFood Alpha Teen

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The final product on our list comes from MegaFood. Parents recommend this multivitamin for people who are diabetic.

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 [4].

Top Vitamins: A, B, C, D, E, K

Pros
  • A suitable amount of iron for young women
  • Contains the daily value needs for most of the vitamins
  • Has plenty of biotin to support blood sugar levels and healthy skin
Cons
  • 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 teen has episodes of blood sugar spikes, the biotin content can be helpful.

Should you take a vitamins? Watch the video to know more...

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Buyer’s Guide

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Critical Vitamins For Teens

You could argue that most teenagers tend to lack a lot of nutrients, but this may largely depend on the food they eat and whether they get a lot of natural whole foods on a regular basis.

However, my dietitian did confirm that vitamin E, C, D, K2, and folic acid are possibly the more critical ones. If you pick a 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, and Nutrition Writer.

Critical Minerals For Teens

Zinc, iron, and magnesium are the most commonly recommended minerals that a teen could be deficient in. Again, this does depend on the food they eat, but you may struggle to convince you, teenagers, to dig into plenty of leafy greens.

You might not be able to find multivitamins 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, 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 things 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 minerals and vitamins, 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 multivitamins.

While natural food sources are generally better than tablets, it’s just not always going to be feasible to get the exact right food into teenagers every single day.

From the feedback we have received, it seems like those products that come in a gummy form, tend to be the easiest to feed to kids of all ages.

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FAQs

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What vitamins should you take as a teenager?

As a teenager, you should take vitamin E, C, D, and K2 on a regular basis. These ingredients are common in multivitamins, 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, should B12 be in constant supply. This is usually achieved through a vitamin supplement.

What is the best vitamin for teenage boys?

Vitamin D and K2 are best for teenage boys, as they have been shown to play an important role in bone tissue development. As boys might often go through faster and longer growth spurts, having these two in multivitamins has become increasingly important.

Here's our list of the best D3 and K2 supplements.

Do vitamins help puberty?

Yes, vitamins help puberty as this is a phase in life where the human body goes through some 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 diet, multivitamin supplements may help ensure that teen growth is well supported.

Which Multivitamin Should You Choose?

Based on all the comments we received from parents, teenagers, and our dietitian, the biggest support we found came for Future Kind Multivitamin.

This multivitamin seems to have the right combination and concentration of the most important ingredients for a healthy body and mind particularly for growing teens. And because it comes in small, easy to swallow capsules, it’s a lot easier to get teenagers to take.

If your kids have tried any of these products, then please report your observations back to us on social media.

future kind multivitamin

Future Kind + Vegan Multivitamins

Our #1 Multivitamin For Teens

  • 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
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About the author

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