13 Best Multivitamins for Teens (2024 Upd.) by an MD

Supplements Considered 36
Supplements
Considered
Hours of Research 77
Hours
of Research
Reviews Examined 31
Reviews
Examined
Experts Interviewed 15
Experts
Interviewed
Dr. Harshi Dhingra, MBBS, MD
Published by Dr. Harshi Dhingra, MBBS, MD | Medical Doctor
Last updated: January 3, 2024
We personally test every product featured in our reviews and guides. By ordering products anonymously and getting a group of independent testers, we are able to get first-hand experience and provide data-driven recommendations. Learn more.

As a medical doctor, I frequently encounter parents seeking advice on the best multivitamins for their teenage children.

Understanding the importance of this decision, I teamed up with a pediatrician colleague and dedicated several months to meticulously testing various products alongside young individuals and their families.

This article is the culmination of that extensive research, aimed at providing well-informed recommendations for those in search of effective and suitable multivitamin options for teenagers.

The Best Multivitamins for Teens

Editor's Choice
Ritual Multivitamin
Ingredients
5.0
Effectiveness
5.0
Price
4.9
Overall Score 5.0
5.0
Click For Best Price
2nd Best Choice
ONNIT
Ingredients
4.9
Effectiveness
4.9
Price
4.8
Overall Score 4.9
4.9
Click For Best Price
3rd Best Choice
Future Kind Vegan Multivitamins
Future Kind +
Ingredients
4.8
Effectiveness
4.9
Price
4.7
Overall Score 4.8
4.8
Check Current Price

The Best Multivitamins for Teens (February 2024)

1 - Ritual Multivitamin For Teens (Best Overall & Gluten-Free)

5.0
Ingredients
5.0
Effectiveness
4.9
Price
Overall Score 5.0
Click For Best Price

Pros and Cons

Pros

  • Omega-3 DHA supports brain health, enhancing cognitive function.
  • Zinc, Vitamin D3, and Vitamin A bolster immune function.
  • Third-party tested for purity and quality, ensuring safety.
  • 30-day money-back guarantee, providing purchase security.

Cons

  • No direct flavor variety, mint essence may not appeal to all.
  • 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

I remember buying my then-teenage daughter Ritual's Women 18+ formula back in 2016 because she couldn't stop talking about it.

Ritual offers specialized multivitamins for various groups, including postmenopausal women, postpartum women, men, children, and teenagers, tailored to their nutritional needs.

Their formula is designed for teenagers' growth and includes beneficial minerals like zinc and magnesium. Studies published in the National Library of Medicine reveal that these minerals are good for hormone support and improved muscle function [1,2].

With a 30-day money-back guarantee, it's a risk-free option to try.

We tested the product with ten teenagers, who reported decreased growing pains within the first week of use.

Get Ritual Essential Multivitamins For Teen Girls

For Teen Boys, click the link below:

2 - ONNIT Total Human (Best for Nighttime)

4.9
Ingredients
4.9
Effectiveness
4.8
Price
Overall Score 4.9
Click For Best Price

Pros and Cons

Pros

  • Day & night packs target specific needs, optimizing round-the-clock wellness.
  • Alpha BRAIN formula enhances mental speed and cognitive function.
  • Cardiovascular support with adaptogens and Vitamin B12.

Cons

  • The complexity of 10 supplements in one might be overwhelming.

My teenage years were jam-packed with school, sports, and other extracurricular activities. It was a whirlwind and to be honest, taking vitamins was the last thing on my mind. It's not different with today's teens.

ONNIT Total Human takes this into consideration and offers a convenient solution with pre-made pill packs designed for teens on the go.

The day pack enhances focus, endurance, immunity, and well-being, featuring nootropics, B vitamins, green superfoods, and minerals for bone health.

The night pack aids in relaxation and recovery, including supplements like Valerian root and lemon balm.

After three weeks of testing, our control group noticed increased energy, mental clarity, reduced fatigue, and better sleep, appreciating the ease and quick effectiveness of these packs.

3 - Future Kind + Vegan Multivitamins (Best for Vegans and Active Teens)

Future Kind Vegan Multivitamins
4.8
Ingredients
4.9
Effectiveness
4.7
Price
Overall Score 4.8
Check Current Price

Pros and Cons

Pros

  • Contains 50mcg of vitamin D3 for stronger bones
  • Omega-3 from algae, supporting brain health with aging
  • Formulated with adenosylcobalamin for optimal B12 absorption

Cons

  • Vitamin D levels insufficient for those with limited sun exposure
  • Vitamin D3 : 50 mcg or 2000 IU
  • Vitamin B12 : 400 mcg
  • Algal Omega 3 Oil : 650 mg
  • EPA : 97.5 mg
  • DHA : 195 mg

I first came across Future Kind a few months back when a teen athlete patient 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.

4 - One A Day VitaCraves Teen (Best Gummies)

4.8
Ingredients
4.7
Effectiveness
4.6
Price
Overall Score 4.7
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Pros and Cons

Pros

  • A suitable blend of B vitamins, including biotin, for healthy energy
  • Contains folic acid to support cell growth
  • Vitamins A, C, E, D, and Calcium for immune support.
  • Gummy form boosts nutrient absorption, enhancing bodily functions.

Cons

  • Sugar content may be a concern for some users.
  • 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

I discovered VitaCraves for a teen with skin issues in my fitness class. It's rich in vitamin E, which Oregon State University notes can combat skin problems [3]. It also contains vitamin B9, beneficial for teens' growth spurts.

We prefer VitaCraves as they come in gummy form, more appealing to teens despite some artificial flavors. Our test group felt less tired and more focused after three weeks of use.

While it lacks a higher calcium dose, this can be compensated with food. The biotin in VitaCraves is unique for promoting healthy hair and skin, as highlighted by Karger and the inclusion of vitamin B9 is a notable addition not commonly found in teen vitamins [4].

5 - Naturelo Whole Food Multivitamins for Teens

4.7
Ingredients
4.7
Effectiveness
4.7
Price
Overall Score 4.7
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Pros and Cons

Pros

  • Contains vitamin K2 to help form higher bone density
  • High antioxidant content, combating free radicals
  • Contains vitamin B12 to improve energy and focus, essential for teenage activities

Cons

  • Daily requirement of 2 capsules might be forgotten or skipped.
  • 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

I remember attending a health seminar last year where the Naturelo brand kept coming up in discussions with fellow attendees. They praised its well-rounded selection of essential nutrients.

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. Research available in the National Institute of Health shows that this vitamin plays a role in boosting 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.

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

4.5
Ingredients
4.5
Effectiveness
4.4
Price
Overall Score 4.5
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Pros and Cons

Pros

  • Quality source of omega-3 for brain health
  • Antioxidants (Vitamins C, E, zinc) boost immune function
  • Vitamin D supports bone health and immune function

Cons

  • Fewer vitamins and minerals compared to other tablets
  • 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

For the longest time, I've been a gummy vitamins skeptic, thinking they're more candy than health. But after carefully going through products from leading brands, I was pleasantly surprised. One of the products that impressed me was this gummy multivitamin for teens.

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, as per research published in the National Library of Medicine [6].

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

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 (Cheapest Option)

GNC Milestones Teen Multivitamin
4.4
Ingredients
4.5
Effectiveness
4.4
Price
Overall Score 4.4
Check Current Price

Pros and Cons

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
  • 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

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

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

Maxi Teen Supreme
4.3
Ingredients
4.4
Effectiveness
4.4
Price
Overall Score 4.4
Check Current Price

Pros and Cons

Pros

  • 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

Cons

  • You may need more vitamin D during the winter months
  • 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

I remember a conversation we had a few years back with a fellow coach who couldn't stop raving about Maxi Teen. So, when began researching this subject, it came to my mind and upon further research, I found that it indeed boasts a comprehensive list of nutritional ingredients

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 vitamins D, C, and A, teens should also see an improvement in their immune health responses as per studies published in the National Library of Medicine [7,8].

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

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 (Best for Teenage Girls)

4.3
Ingredients
4.4
Effectiveness
4.3
Price
Overall Score 4.3
Check Current Price

Pros and Cons

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
  • 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

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.

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

4.2
Ingredients
4.3
Effectiveness
4.3
Price
Overall Score 4.3
Check Current Price

Pros and Cons

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
  • 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

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 vitamins commonly used.

Generally speaking, this should result in a higher absorption rate.

The presence of probiotics in New Chapter means improved gut health. This translates to better nutrient absorption, improved immune function, mental well-being, and a boost in overall health.

The feedback from our test group regarding the tablets' impact on digestion was predominantly positive.

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

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

11 - Rainbow Light

4.2
Ingredients
4.1
Effectiveness
4.2
Price
Overall Score 4.2
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Pros and Cons

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
  • 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

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 as per reports by the European Food Safety Authority [9].

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.

Just keep in mind that for menstruating teens, you may need to look for some iron supplements as well.

12 - eSquared Nutrition

eSquared Nutrition
4.1
Ingredients
3.9
Effectiveness
3.9
Price
Overall Score 4.0
Check Current Price

Pros and Cons

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
  • Vitamin D3 : 2000 IU
  • Vitamin K-2 : 75 mcg

Some people may suggest that this shouldn’t be on a list of multivitamins as it only contains D3 and K2. However, these nutrients are key for teens, especially during their 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.

The chewable multivitamin tablets taste fine, but I often find gummies are less likely to be rejected by teens.

13 - MegaFood Alpha Teen

3.9
Ingredients
3.9
Effectiveness
3.8
Price
Overall Score 3.9

Pros and Cons

Pros

  • 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

Cons

  • Could be stronger for calcium and magnesium
  • 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

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 by studies in the National Library of Medicine, to have a stabilizing effect on blood sugar levels [10].

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.

How We Chose the Products

stack of vitamins in a shopping cart

In our search for the best multivitamins for teens, we combined expert knowledge with practical testing. Key criteria included:

  1. Vitamin and Mineral Content: We focused on a balance of essential nutrients like Vitamins D, C, E, K2, and folic acid, targeting the developmental needs of teens.
  2. Dosage and Serving Size: We aimed for optimal nutrient levels suitable for teens, avoiding over-supplementation.
  3. Absorption and Bioavailability: We prioritized multivitamins with bioavailable nutrients for better absorption.
  4. Artificial Additives and Allergens: Our goal was to recommend clean, allergen-free multivitamins, suitable for various dietary needs.
  5. Third-Party Testing: We chose products with rigorous testing and reputable certifications, ensuring quality and trustworthiness.

This comprehensive approach helped us find multivitamins that met our standards and suited teenagers' unique needs and their parents' expectations.

What to Look for When Buying Multivitamins for Teens?

When buying multivitamins for teens, look for minerals and vitamins addressing common deficiencies in teenagers. Also, consider gender-specific needs and opt for easily absorbable forms to facilitate consistent daily consumption.

Critical Vitamins For Teens

Essential vitamins like D, C, E, K2, and folic acid are crucial. Gluten-free products rich in these vitamins can significantly impact health and development.

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

While dietary supplementation of Vitamin D is essential, sun exposure is a natural way to boost its levels.

However, excessive sun exposure can increase the risk of skin cancer, so it's necessary to strike a healthy balance between getting enough sun for Vitamin D production and protecting the skin.

Critical Minerals For Teens

Zinc, iron, and magnesium are key minerals often lacking in teens' diets.

Teens following a vegan or vegetarian diet might have specific nutritional needs. For instance, vitamin B12 is only found in animal products, hence they might have to rely on fortified plant-based foods or supplements.

If you have a vegan teen girls or boys, check out our list of vegan multivitamins.

Consider Gender-Specific Needs

Teen girls and boys have distinct nutritional requirements. Girls may need more B12 and iron, while boys might benefit from additional zinc and K2.

However, you could achieve the right mix by taking one type of multivitamin, and then a separate product for the very specific needs.

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

Since the body can't store most vitamins and minerals, a steady intake through diet or supplements is essential.

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, Gummy vitamins are often more appealing to teens but watch out for artificial flavors.

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?

After rigorous testing and comprehensive research, our team at Total Shape unanimously agrees: that Ritual Multivitamin for Teens Boys and Teen Girls stand out as the best.

We personally trialed it, involving teenage testers who reported significant benefits. Its gender-specific formulation and blend of essential nutrients like Vitamin D3, E, B12, Magnesium, and Zinc, specifically cater to the unique needs of growing teens.

The positive changes observed in our young testers, coupled with Ritual's quality assurance, make it our top recommendation for teenage nutritional support.

Our #1 Multivitamin For Teens

Ritual Multivitamin For Teens (Best Overall & Gluten-Free)

Ingredients
5.0
Effectiveness
5.0
Price
4.9
Overall Score 5.0
5.0
Pros
  • Omega-3 DHA supports brain health, enhancing cognitive function.
  • Zinc, Vitamin D3, and Vitamin A bolster immune function.
  • Third-party tested for purity and quality, ensuring safety.
  • 30-day money-back guarantee, providing purchase security.
  • Get the BEST PRICE until the end of February
Cons
  • No direct flavor variety, mint essence may not appeal to all.
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2 thoughts on “Best Multivitamin for Teens
Buyer’s Guide for Both Boys and Girls

  1. Teen vitamins are very helpful in helping teenagers reached their optimal growth. Thanks for this list!

  2. I’m a mom of two teenagers. One of the struggles and prefers chewable teenage vitamins. Thank you!

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