Best Multivitamins for Teens (2024 Guide)

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This comprehensive guide to the best vitamins for teens will help you figure out what to look for in a teen vitamin, what to avoid, and help you find the best multivitamin for your teen!

Buying the right vitamins for your teens can be a stressful process. Oftentimes, it brings up many tough questions: Do teenagers need multivitamins? What are the best vitamins for teens? Do boy and girl teens need different vitamins? 

These questions (and so many more) can lead to hours spent trying to find answers so you can ultimately purchase the best vitamins for teens. Luckily for you, I’ve done the research for you and rounded up my top picks. This in-depth list of the healthiest vitamins for teens will help you decide what to buy and what to avoid.

Related: For younger children, head over to my guide to learn about the best multivitamins for kids.

But First, A Disclaimer

As a board certified health coach and certified nutritionist, I support supplements that are rooted in science and are evidence-based. The FDA does not review dietary supplements for safety and effectiveness before they go to market, so I prioritize products that are third-party tested and certified by one of three independent third-party certifiers (USP, NSF, or ConsumerLab.com). This post has also been medically reviewed and fact checked by Linzy Ziegelbaum, MS, RD, CDN (see my about page for more info about Linzy).

Though I may receive a commission (at no extra expense to you) if you purchase through some of the affiliate links provided, I only recommend products I’ve researched, evaluated, consulted experts on, and would feel comfortable giving to my own two children. As always, I only share products that are the highest quality and that can help you and your family the most. By purchasing any of these products from the links below, you help keep this blog running, so thanks for your support!

Large doses of vitamins can be harmful; your teenager may benefit from individual vitamin supplements instead of a multivitamin. Always speak with a healthcare professional or physician about your child’s supplementation needs before adding a vitamin or similar supplement to their diet.

The information shared in this post is not a substitute for professional medical advice, diagnosis, or treatment. Never disregard or delay in seeking professional medical advice because of something you read here and always consult with your doctor to determine the proper administration and recommended dosage of vitamins for your child.

All product prices are accurate at the time of this publication but are subject to change.

Quick Picks: Best Teen Multivitamins

If you’re looking for the best teen vitamins, you’ve come to the right place! Whether you’re on the hunt for gummy vitamins, chewable teenage vitamins, liquid vitamins, or natural vitamins, there are plenty of good vitamins for teens on this list to choose from. On this list of healthy vitamins for teens, you will find natural options that are free of artificial ingredients, colors, and preservatives. Here are our top picks, and below you’ll find more details on each of these vitamin options!

• Best Overall: First Day Teen Vitamins
• Best Liquid Vitamin: Passion 4 Life
• Best Whole Food Based: Naturelo Whole Food Multivitamin
• Best Organic: My Kind Organics
• Best Vegan: Garden Of Life Vitamin Code
• Best Budget-Friendly: Smarty Pants Teen Vitamins
• Best Subscription: Ritual Teen Vitamins

Before you select the best option for your teen, I highly recommend speaking with a doctor to determine which, or if any, nutritional supplements or daily multivitamins your teenager needs to ensure healthy growth and overall health. Consulting with a medical professional is the best way to get the guidance you need as far as which vitamins are good for your teen and which dosage works best.

All of the vitamins on this list support rapid growth and overall health, and many of them are also organic or non-GMO and free of common allergens. If you’re looking for the best multivitamins for teenage growth or active teens, keep reading!

Now, let’s dive right into the details with our comprehensive list of the best multivitamins for teens.

Best Overall Teen Vitamins

Best Liquid Vitamins For Teens

Best Whole Foods Vitamins For Teens 

Best Organic Teen Vitamins

Best Vegan Multivitamin For Teens  

Best Multivitamin For Teens Without Iron

Best Budget-Friendly Teen Multivitamins

What Are Multivitamins For Teens? 

Multivitamins are supplements that are created with a variety of important vitamins, minerals, and other supplements that are necessary for good health. Some vitamins are created to support particular needs such as focus, immunity, growth and development, focus, sports, and more.

The particular amounts of nutrients needed vary based on age and sex. Therefore, teen multivitamins differ from adult or child multivitamins in the levels of certain vitamins and minerals that they provide (source).

Should Teens Take Daily Vitamins?

According to the American Academy of Pediatrics, if your teen enjoys a wide-ranging and healthy diet of the right foods such as fresh fruits, healthy fats, lean protein, and green leafy vegetables, they do not need a multivitamin (source).

As many parents of teenagers know, however, it can be very difficult to get older kids to eat such a healthy and balanced diet, especially in their later teenage years when kids spend increasing amounts of time outside of the home or eating processed or fast food on the go. 

Let’s be real. Many of us have older kids who won’t even touch certain foods. Carrots? Maybe on a good day. Brussels sprouts? Not a chance. As a mother of former picky eaters, I can tell you based on experience that your picky eaters might not be getting all of the essential vitamins they need for normal growth and healthy development.

In addition to this, teenagers may want to take a multivitamin if they: 

• Are vegan or vegetarian 
• Have diagnosed vitamin or mineral deficiencies (such as vitamin D deficiency or anemia)
• Are gluten-free or dairy-free 
• Eat a diet heavy in overly processed foods
• Undereat or have a weak appetite 
• Have a medical condition that affects nutrient absorption
• Are recommended by their doctor to do so 
• Are involved in sports 

If any of these criteria apply to your teenager, it may be a good idea to discuss multivitamin supplement or mineral supplements with your child’s doctor. The teen years are essential for growth (source), so it’s incredibly important that you avoid or treat any potential nutritional deficiencies now.

What Vitamins And Minerals Do Teenagers Need?

For growing teenage boys and girls, growth spurts are inevitable and many changes, including reproductive development, are happening (source). It is important to make sure that your child is getting enough of the following vitamins to support healthy growth and development during the teenage years. 

The most important vitamins and minerals for your teenager are vitamin D, vitamin C, calcium, and B vitamins. Teenage girls also need adequate iron if they are menstruating. Here’s more on each of these nutrients: 

Vitamin D is an essential fat-soluble vitamin that aids in the development of strong bones, cell growth, and supports a healthy immune system (source). Is is recommended that teens consume 600 international units of vitamin D daily basis (source). Great sources of vitamin D are mushrooms, eggs, salmon, fortified foods (such as fortified milk), and tuna. 

Vitamin C supports the immune system, helps protect the body against free radicals, helps the body absorb iron, and is essential to the proper growth of young women and men, primarily for its collagen-building properties (source). Adolescents are recommended to consume 45 to 75 mg of vitamin C per day, depending on their exact age (source). Vitamin C is a water-soluble vitamin, which means it is not stored in the body and must come from external sources such as citrus fruit, bell peppers, sweet potatoes, strawberries, brussels sprouts, potatoes, and broccoli. 

Calcium is commonly found in dairy products, dark green leafy vegetables, tofu, salmon, almonds, and more. It is important for teenagers – especially teenage girls – to get enough calcium to support their bone growth and develop strong bones (source). Both teen girls and teen boys need 1300 mg of calcium per day (source). Good sources of calcium are dairy, fortified plant milk, broccoli, dark leafy greens, calcium-fortified soy foods, and beans.

B Vitamins like Vitamin B12 and Vitamin B6 are essential for maintaining energy levels, metabolizing macronutrients, and DNA synthesis (source). It is recommended that teens consume 2.4 mcg of vitamin B12 (source) and 1.2 mg of vitamin B6 (source). Vitamin B6 can be found in plant and animal foods like chickpeas, fish, potatoes, breakfast cereals, chicken breast, and bananas. Vitamin B12 is primarily found in animal products such as chicken and turkey, beef, eggs, milk, and dairy. B12 supplementation may be a good idea to consider if your teen follows a vegan diet or vegetarian diet 

Iron is important for development as well. Iron plays an important role in developing lean muscle mass and in the production of red blood cells (source), so adequate consumption of the mineral is necessary, especially for girls with heavier periods (source). Teen girls need 15 mg of iron per day whereas teen boys only need 11 mg (source), making supplementation more often necessary for adolescent girls than boys. Good food sources of iron are: meat, poultry, fortified breakfast cereals, beans and peas, raisins, and spinach. 

There are plenty more essential minerals and vitamins that provide a variety of health benefits to older children, like Vitamin B2, Folic acid, Vitamin E, Vitamin K2, and pantothenic acid (vitamin B5). While many of these important nutrients can be consumed on a regular basis through food sources, many teens may not be getting the full amount of nutrients they need just through food, so if you have any concerns about their diet, speak with their physician about supplementation.

What Are The Benefits Of Multivitamins For Teens?

Adolescence is a very important time in one’s life – teenagers gain 40% or more of their adult weight and will often grow around 15% of their adult height during this period, meaning that they need more energy and nutrients than adults do (source). 

Not only is it important for teenagers to get adequate calories to support this intense period of growth, but they also need sufficient micronutrients to meet their needs (source). Micronutrient deficiencies during this period can be particularly problematic, as they can have the potential to elevate the risk of health problems down the road, such as heart or metabolic disease, bone issues, difficulty focusing, or anemia (source). 

Many teenagers unfortunately do not eat as well during this period. For some teens, their consumption of processed foods increases; others may even start restricting their food intake to meet perceived societal expectations. Either experience can deteriorate the quality or quantity of one’s diet, affecting one’s ability to get adequate nutrition or enough vitamins (source) and therefore making multivitamins and supplements an important option in the prevention of these deficiencies during this critical development period.

What To Look For In A Teen Multivitamin

When shopping for multivitamins for your adolescent, there are many things to consider, such as the following: 

• Third-party testing: Since supplements are not regulated by the Food and Drug Administration (FDA), supplements need to be evaluated by third-party labs for potency, labeling accuracy, pathogens, and safety. If possible, always look for a vitamin that has been tested by a third party such as NSF, USP, or ConsumerLab.com.
• Bioavailable vitamins and minerals: Studies have shown that some forms of vitamins are better absorbed by the body than others, affecting how much they are able to benefit the body (source). Whenever possible, check the nutrition label for bioavailable forms of the vitamin – in particular bioavailable B12 (methylcobalamin) and B9 (methyltetrahydrofolate); fermented ingredients, which increase the absorption of nutrients (source); or, digestive enzymes. 
• Additional nutrients: If possible, consider a vitamin supplement that contains additional ingredients such as omega-3 fatty acids, probiotics, and prebiotics to support brain development, digestion, mood, and more (source).
• Dosage: Since teens have unique nutritional needs during this period, it is important to choose a vitamin that delivers sufficient amounts of vitamins and minerals to support their growth and development. Keep in mind that overdosage of vitamins can be unhealthy for your child (source), so always consult your child’s pediatrician before starting a vitamin to ensure that it is the best option for your child.

What To Avoid In Teen Multivitamins

There are several factors to look out for when shopping for the best vitamin for your teenager, as some companies can have deceptive marketing or include additional unhealthy ingredients. Always do your research on any added ingredients that are not vitamins. 

Here are the top ingredients to avoid when buying a vitamin for your teen:

• Artificial colors like Yellow #5, Yellow #6, Red #40, Blue #2
• Artificial sweeteners like aspartame and sucralose
• Stabilizers and thickeners like carrageenan and maltodextrin
• Sugars like glucose syrup solids, fructose, and cane sugar
• Sugar alcohols like sorbitol and mannitol
• Artificial flavors or colors 
• Preservatives 

If your teen is vegan or vegetarian, you will want to make sure to purchase a vegetarian or vegan-friendly option and you will want to avoid: 

• Gelatin 
• Animal-derived vitamin D3 
• Fish oil 

Best Single Supplements For Teenagers

Best Vitamin B12 For Teens

Vitamin B12 is essential for nervous system function, red blood cell production, brain function, and healthy skin (source). The vitamin is abundant in many animal food sources like meat, fish, and dairy. While few plant sources provide adequate sources of the B vitamin, it can be found in high amounts in plant-based foods like nutritional yeast, seaweed, mushrooms, and spirulina.

Getting your vegetarian teens (especially if they’re picky eaters) to eat these foods can be a challenge, which often leads to B12 deficiency. For this reason, plant-based Vitamin B12 supplements can be a huge help in getting your teens the key nutrients they need. Here are some of the best Vitamin B12 supplements for teens:

• Mary Ruth’s Vitamin D3 and B12 Gummies: This offering from one of my favorite vegan-friendly supplement lines is pectin-based, suitable for both adults and children over age 2, and free of common allergens like gluten, soy, and wheat. 
• JoySpring Burst B Complex for Kids: JoySpring offers a B complex that comes in a convenient dropper and is suited for children aged 2 to 16+ years. Drop directly into your child’s mouth or stir into smoothies, drinks, oatmeal, and more. See the bottle for specific dosage directions for your child’s age.
• Mary Ruth’s Organic Methyl B12 Spray: Another fantastic option from Mary Ruth’s, this spray is a great option for teens who don’t want to take a vitamin or gummy. Note: since it is formulated for adults, you will just have to check with your pediatrician on dosing before giving it to your child. It is made with methylated B12, the most bio-available form of the vitamin, and is USDA organic, non-GMO, sugar-free, and free of common allergens like gluten, soy, wheat, and corn. 

Best Vitamin C Supplements For Teens

Also known as ascorbic acid, Vitamin C is essential for the growth, development, and repair of body tissues (source). This water-soluble essential vitamin needs to be consumed through diet or supplementation and has been linked to health benefits like strengthened immunity, brain function support, and reduced risk of disease (source).

If you are worried that your teens aren’t getting the recommended daily value of Vitamin C, there are a few natural supplements you can try out.

Here are my top picks for the best Vitamin C supplements for teenagers: 

• Raise Them Well Children’s Immunity Chewables: If you’re looking for a chewable teenage vitamin, I can’t recommend Raise Them Well highly enough. While these are geared towards children, their website mentions that they work great for teenagers and advises that you double the dose if giving them to your adolescents. 
• Mary Ruth’s Vitamin C: This is a great choice for a great-tasting vegan gummy vitamin. It works well for both teenagers and adults and is made by one of my favorite vegan-friendly supplement brands, Mary Ruth’s.
• Children’s Best Organic Immune Gummy (with Elderberry) is another good choice for a vitamin C supplement. It also contains elderberry extract for an additional immunity boost while being organic, gluten-free, and made without artificial flavors. 
• ChildLife Essentials Vitamin C is a high-quality liquid Vitamin C supplement that has a great orange flavor. ChildLife is suited for teens and adults; see the bottle to easily adjust the dosage to your child’s age. 

Best Vitamin D Supplements For Teens

Vitamin D is essential for immune function, bone health, calcium absorption, and mood (source).

Here are some of the best vitamin D supplements on the market today: 

• Vitamin D Drops from Raise Them Well: This is my top pick if you’re looking for a liquid Vitamin D supplement that can be used for children, teens, and adults. These drops contain both Vitamin D3 and Vitamin K2, and are completely flavorless so you can easily squeeze a drop into a glass of milk without noticing any difference in the taste.
• Vitamin D Gummies from Llama Naturals are a tasty and effective gummy Vitamin D supplement for teens. They are made with plant-based vitamin D3 from shiitake mushrooms, making them great for adolescents following a vegetarian and vegan diet. The gummy vitamins are free of added sugar and synthetics and make a great option for children, teens, and adults. 
• Mary Ruth’s Vitamin D3 Gummies: This offering from Mary Ruth’s works well for both teenagers and adults. It’s vegan-friendly, high-quality, and can be found at most major retailers.

Best Probiotics For Teens

Probiotic supplements are highly beneficial to people of any age and are of special importance for teenagers. Probiotics can help adolescents with many of the physical and emotional aspects of adolescence; they can support stress management, help balance hormones, reduce inflammation, and help the body produce B vitamins (source). 

Common sources of probiotics are yogurt, kefir, sauerkraut, kimchi, tempeh, miso, kombucha, and pickles. If your child doesn’t regularly consume any of these foods, it could be a good idea to consider adding a probiotic supplement to their diet. 

Here are the best probiotic brands for teenagers: 

• Total Nutra Liquid Probiotic for Women & Men: If you’re looking for a liquid probiotic for teens, this is my top pick. This product contains 12 probiotic strains to support digestive and immune health. As an added bonus, it works well for both kids and teens.
• Garden of Life Raw Probiotics: Looking for a refrigerated probiotic powder? These raw probiotics are a great powdered option for children, teens, and adults. This gluten-free and vegan probiotic supplement contains 23 raw organic fruits and veggies, as well as an impressive probiotic blend. It ships cold and can easily be mixed into milk, smoothies, yogurt, juice, or water. 
• Garden of Life Organic Chewable Probiotic: For an organic chewable probiotic that does not require refrigeration, I always recommend Garden of Life. This probiotic does contain maltodextrin but otherwise is a solid pick. 
• Children’s Best: If your teen prefers gummy supplements, Children’s Best provides great quality options and this organic gummy probiotic is no exception! 

Best Iron Supplements For Teens

Iron is an important mineral for the body because it helps make hemoglobin, a protein in red blood cells, which helps to carry oxygen throughout the body (source). It is of utmost importance throughout adolescence, as the body’s needs for it are elevated for growth and muscle development (source). 

Though both teen boys and girls need to consume adequate iron, it is of particular importance for teen girls when they start menstruating, as regular blood loss puts them at a greater risk for anemia (source). Iron deficiency anemia is when the body does not produce enough healthy red blood cells and is characterized by extreme fatigue, pale skin, weakness, and more (source). 

Whole foods sources of iron are red meat, spinach, poultry, eggs, beets, peas, white beans, lentils, raisins, cocoa powder, tofu, and more (source). Animal sources of iron are better absorbed than plant sources (source), though you can increase the absorption of iron by taking it with vitamin C-rich foods (source). If you are still concerned about your teenager’s iron consumption, if they exhibit any signs of anemia, or if your teenager follows a vegetarian or plant-based diet or eats little meat you may want to discuss supplementation with your child’s doctor. 

You can get supplementation through a high-quality multivitamin, such as many of the options listed above, or through one of these high-quality single supplements: 

• Mary Ruth’s Vegan Liquid Iron: Mary Ruth’s comes through again with an effective, high-quality, and vegan supplement you can trust! This liquid iron supplement has a delicious berry flavor, is sugar-free, and is made with bioavailable Ferrochel, which is gentler on the stomach and won’t cause constipation. 
• Nature’s Nutra Easy Iron: For a liquid iron supplement made especially for younger kids and pre-teens, Nature’s Nutra is a great choice. This iron supplement is non-GMO and made with bioavailable Ferrochel. Stir the drops into your teen’s favorite drink, or any dairy-free meal for easy supplementation (note: you wouldn’t want to mix this into a smoothie, yogurt, or anything containing dairy since iron and calcium compete for absorption in the body).
• Clever Bird Liquid Iron Supplement: With a great chocolate flavor and no iron taste, Clever Bird Iron is a reliable and pure iron supplement for both kids and adults. Made with chelated iron, this liquid supplement is gentle on the stomach, is third-party tested, and is vegan-friendly.

Best Omega-3 Supplements For Teens

There’s much information about how beneficial omega-3 fatty acids are for adults, but did you know that they are also very healthy for adolescents as well? Studies show that omega-3s are good for teenager’s mental health, mood, and sleep as well as lowering blood pressure, improving cholesterol ratios, and more (source 1, source 2). 

Common whole food sources of omega-3s are hemp seeds, chia seeds, salmon, tuna, sardines, flax seeds, and walnuts. If your child doesn’t consume many of these foods or take a multivitamin that contains omega-3s, you may want to consider giving them an additional single high-quality omega-3 supplement.

Here are the best omega-3 supplements for teens: 

• Carlson Liquid Fish Oil: If you are looking for liquid fish oil, Carlson is a high-quality pick! Just one teaspoon of their delicious lemon-flavored fish oil includes a day’s worth of omega-3s, including DHA and EPA. Stir the oil into a smoothie or oatmeal or take it straight off of the spoon. Bonus: this fish oil is great for the whole family, avoiding the need to purchase multiple supplements. 
• Nordic Naturals Artic Cod Liver Oil: Another great fish oil supplement, Nordic Naturals is known for its trustworthy and pure omega-3 supplements. With a delicious orange flavor, this fish oil is produced sustainably from fresh wild-caught fish and has superior absorption for maximum benefits. 
• Nordic Naturals Omega 2x Teen: Choose this Nordic Naturals offering if your teen prefers a capsule but doesn’t prefer the typical bulky capsules. These mini soft gels are strawberry essenced, making them go down easy without any burps. As with all Nordic Naturals products, they are made with wild-caught fish. Recommended for kids aged 12 and up. 
• Naturelo Omega-3 Triglyceride Fish Oil: Your teen will get their daily recommended amount of DHA and EPA in just one capsule of this triglyceride fish oil. It is derived from Alaskan pollock, is molecularly distilled for purity, and is in the triglyceride form for optimal absorption. The capsules are no burp and have a light lemon essence, making them easy to take and leaving a delicious aftertaste. 
• Sapling Fish-Free Vegan Omega-3: If your child follows a vegan or vegetarian diet, it is particularly important to make sure that they are consuming their omega-3s through plant-based foods or supplementing with a quality vegan supplement such as Sapling. These soft gel capsules are sustainably sourced from algae, non-GMO, third-party tested, and feature a mint essence.
• MAV Nutrition Triple Strength Omega-3 Fish Oil: Feel good about giving your older teen one of the best omega-3 supplements with MAV nutrition. This brand contains almost twice the amount of omega-3s of other brands. They are third-party tested, bottled in the USA, non-GMO, and have a refreshing citrus essence. This brand comes in capsules which some teens may not prefer, though they are burpless soft gels which may make them easier for some to take. Note: For teens, I would recommend giving only 1 tablet per day, since the upper limit for toxicity is 2g per day from supplements (source).

Best Prebiotics For Teens

Prebiotics serve as food for probiotics and other healthy organisms in the gut (source). They work in tandem with these organisms to strengthen your digestive health, support gut health, and ward off pathogens in the intestinal tract (source). There are several plant-based food sources of prebiotics: garlic, legumes, bananas, apples, cabbage, asparagus, berries, oats, flaxseeds, seaweed, almonds, Jerusalem artichokes, and more.

If you’re worried that your teen does not eat enough prebiotic-rich food or have an adequate amount of prebiotics in their diet, there are a few great options to choose from:

• BeginHealth: This prebiotic supplement powder can be used for toddlers, kids, teens, and adults! It contains only three ingredients: 2’FL HMO (Human Milk Oligosaccharide), Oligofructose (Chicory root fiber), and avocado oil. It’s super clean, really effective, and tasteless. Stir it into oatmeal, drinks, soups, or yogurt for easy supplementation. 
• Garden of Life Organic Fiber Powder: If you are looking for a USDA-certified organic, third-party tested, and vegan-friendly prebiotic powder, Garden of Life organic fiber powder is for you! It contains prebiotic fiber from organic acacia, organic orange peel, organic baobab fruit, organic apple peel, and organic cranberry fruit, making it natural and effective. This powder is flavorless as well, making it a great option for picky eaters to stir into their favorite foods. 
• Bio Schwartz Advanced Prebiotic: These prebiotic capsules contain the prebiotic xylooligosaccharide, which helps to increase the helpful bacteria in the intestine, improving nutrient and amino acid absorption and boosting the immune system. Choose these for a teenager who doesn’t want to deal with a powder and can tolerate capsules. 

Runner Ups – Borderline Healthy Vitamins For Teens

• GNC Milestones Teen Multivitamin: These multivitamins are budget-friendly and relatively easy to find at major retailers, but it is important to note that they contain gelatin and glucose syrup. Otherwise, they are quality teenager multivitamins; they meet the daily value of folate, Vitamins B6 and B12, Vitamin D, chromium, and biotin.
• Nature’s Way Alive! Teen Gummy Multivitamin For Him: These teen gummy vitamins are sweetened with sucrose, but aside from this, these vitamins are a great runner-up pick for teen guys. They contain 17 important minerals and vitamins and otherwise have a clean ingredient list. This brand also makes a multivitamin for teen girls.

FAQs

Final Thoughts

The world of vitamins and supplements can be a tricky one to navigate, so I hope this guide to the best vitamins for teens has proven to be helpful and leads you to the perfect vitamin for your child. As you can see, there are many high-quality vitamins for adolescents on the market today. There is sure to be a quality option for every young man or woman’s needs. 

For more guides, tips and tricks, and recipes, check out the Best for Kids section on this blog. If there is a high-quality teen vitamin that I missed, please let me know in the comments. And if you have any questions about teen vitamins, feel free to leave a comment or contact me. I respond to every question I get!

More Helpful Vitamin Guides!

• Best Multivitamins For Women
• Best Kids Immunity Vitamins
• Vitamins for Brain for Kids
• Sleep Aids For Kids
• Probiotics for Babies and Probiotics for Kids
• Best Vitamins For Adult Immune System Support