As a nutritionist and mom of three teens, I’ve seen firsthand the unpredictable yet ravenous eating habits of teenagers. These days, it’s all I can do to keep enough food in the house for my three hungry kiddos. Still, just because teenagers eat everything in sight doesn’t always mean they get the nutrition they need. Sometimes kids miss out on important vitamins, minerals, antioxidants, and healthy fats if they don’t eat enough nutritious foods, like lean proteins, vegetables, and complex carbs. Or they may need more nutrients due to going through puberty or having a very active lifestyle.
Fortunately, the right multivitamin can fill in numerous nutrition gaps. Since teenagers have different nutritional needs than adults, it’s smart to seek out supplements designed with them in mind.
To help you make the right choice for your teenager, we evaluated dozens of multivitamins and their key ingredients, recommended dosages, and additional factors like third-party testing. Here are our picks for the best multivitamins for teens.
Best multivitamin for teens overall
Ritual Essentials for Teens is our pick as the best multivitamin for teens thanks to its moderate price point, essential nutrients, and options for both boys and girls.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Our picks for the best multivitamin for teens
- Best overall: Ritual Essential for Teens
- Best budget: Olly Teen Girl Multi
- Best with iron: Ritual Essential for Teens Multivitamin for Her
- Best gummy: Nature Made Kids First Multi with Omega-3 Gummies
- Best organic: Garden of Life mykind Organics Kids Multi Gummies
- Best for active teens: Codeage Teen’s Fermented Multivitamin
- Best non-GMO: SmartyPants Teen Multi Gummies
Compare multivitamins for teens
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| Ritual Essential for Teens | Olly Teen Girl Multi | Ritual Essential for Teens Multivitamin for Her | Nature Made Kids First Multi with Omega-3 | Garden of Life mykind Organics Kids Multi Gummies | Codeage Teen’s Fermented Multivitamin | SmartyPants Teen Multi Gummies | |
| Rating | |||||||
| Cost per serving | $1.10 | $0.40 | $1.10 | $0.25 | $1.27 | $0.90 | $0.47 |
| Type | Delayed-release capsule | Gummies | Delayed-release capsules | Gummies | Gummies | Capsule | Gummies |
| Dosage | 2 capsules | 2 gummies | 2 capsules | 1 gummy | 4 gummies | 2 capsules | 2 gummies |
| Key ingredients | Vitamins A, D3, & B12, DHA, folate | Vitamins D, E, B6, biotin, pantothenic acid | Iron, vitamins A, D3, & B12, DHA, folate | Vitamins D3, B12, folate | Vitamins C, D, E, K, B6, biotin, chromium | Probiotics, vitamins C, D, & E, biotin | Folate, vitamins D & B12, zinc |
Best multivitamin for teens overall : Ritual Essential for Teens
Key product features
What you should know
Ritual’s comprehensive mix of micronutrients helps round out teens’ overall health.
- These vitamins include omega-3s to support your teen’s brain and cardiovascular health.
- At $1.10 per 2-capsule serving, Ritual’s vitamins are more expensive than other options. But, first-time buyers can save some money on their first month with a one-time 20% off promotion.
- Ritual offers multivitamins specifically for boys and girls. The supplement for girls have more iron and folate.
Why we like Ritual Essential for Teens as best overall
Ritual has earned accolades in the last few years for its high-quality ingredients, attractive packaging, and transparency about ingredient sourcing. The supplement’s information label tells you, for example, that its vitamin D3 comes from lichen plants and its vitamin E is taken from the brassica napus seed. On their website, Ritual publicly lists the suppliers and final place of manufacturing for all of their ingredients.
The girl’s multivitamin has 10 nutrients in each pill, while the boys’ multivitamin has nine. Noteworthy ingredients include vitamins A, B12, and D. However, the boy’s and girl’s versions differ. The girl’s pills have 400 micrograms of dietary folate equivalents (DFE) and 8 milligrams of iron, while the boys’ pills have 100 micrograms of DFE and no iron. Folate helps prevent neural tube defects during pregnancy, which the Centers for Disease Control and Prevention recommends for all women (and girls) of childbearing age. (1) Iron supports girls’ higher needs for this mineral after beginning menstruation. (2)
Ritual’s daily multivitamin also has the unique advantage of two less common additions: DHA omega-3 fatty acids and vitamin K2. Omega-3s may be especially helpful for teens diagnosed with attention deficit hyperactivity disorder (ADHD) since some research indicates that omega-3s may help improve symptoms of this condition. (3) Vitamin K2, meanwhile, is included in the capsules for its bone and heart health benefits. (4)
Though Ritual’s teen multivitamin has a lot to offer, it leaves out nutrients like calcium, vitamin C, selenium, and copper. We would like to see calcium, in particular, included in this multivitamin. Calcium can help teens build strong bones, and consuming adequate amounts in the teen years can help prevent the risk of osteoporosis during old age. (5)
Ritual’s capsules come in a minty flavor that seems surprisingly polarizing. While some parents say in Amazon reviews that their teens love the fresh aftertaste it gives, others say it’s unpleasant. Some also report frustration that the capsules are sometimes out of stock.
For more information about this brand, check out our full Ritual vitamins review.
What customers are saying
On the whole, Amazon customers report satisfaction with Ritual’s teen multivitamin, with most parents saying their kids willingly take the capsules. Reviews frequently cite a high level of trust in the brand.
“I love that they’re third-party tested and how they’re sourced.”
Rachael, Amazon
Some parents also say that their teens find it easy to swallow the small capsules.
If there’s one consistent complaint about these vitamins, though, it’s their taste. Several users report that the minty flavor of the capsules is off-putting.
“Unfortunately, my daughter didn’t like the strong minty flavor, so we will not be repurchasing,” says Amazon reviewer Chiara. Others say the brand’s customer service leaves much to be desired, with their 30-day guarantee not living up to its claims.
Specs
| Type | Delayed-release capsule |
| Cost | $1.10 per serving |
| Key nutrients | Vitamins A, D3, and B12; DHA; folate |
| Dosage | 2 capsules |
Best budget multivitamin for teens: Olly Teen Girl Multi
Key product features
What you should know
Olly’s Teen Girl Multivitamins contain vitamins, antioxidants, and biotin at a low price point.
- The addition of biotin in these gummies supports healthy hair and nails, which might make them especially appealing to teen girls. (6)
- At just $0.40 per serving, Olly is one of the most affordable brand-name multivitamins on the market.
- Olly’s Teen Girl Multi is formulated with girls in mind, offering a blend of vitamins, antioxidants, and biotin.
Why we like Olly Teen Girl Multi as best budget
Olly’s popular chewy gummy vitamins come in various formulations for different health needs, including this option for teen girls. At the low price of just $0.40 per serving, it gets our pick for the best budget multivitamin for teens. If you want to save even more, you can sign up for a subscription, which brings your cost down an extra 15%.
Teen girls are likely to enjoy Olly’s berry-watermelon flavor combo. Even though they taste like candy, it’s important to remind your teen that two gummies a day are all they need for a full dose. Also note that the multivitamins include added sugar. If your child has diabetes or any other reason to limit sugars in their diet, Olly might not be the best choice. Additionally, these supplements contain gelatin, making them unsuitable for vegans.
There’s more to Olly’s Teen Girl Multi than the fruity flavor. The gummies contain a solid blend of vitamins and minerals to support adolescent girls’ health: vitamins A, C, and E for healthy skin; B12 for energy and healthy cell turnover; vitamin D for immune function; and selenium, an antioxidant that can potentially reduce inflammation.
The biotin in this formula supports healthy hair and nails. (6) Notably absent, though, is iron. Since young women are more likely than other age groups to become iron-deficient or have iron-deficient anemia due to the onset of menstruation, we’d like to see this nutrient included in Olly’s blend. (7)
Our team loves that Olly’s products are third-party tested by NSF, a respected supplement tester. This means they’ve been vetted for purity, quality, and accuracy.
What customers are saying
Users of Olly’s Teen Girl Multi rave about the supplements’ taste, though some say they experience an aftertaste. “They taste sorta okay when chewing, but there is a horribly strong and weird ‘vitamin’ aftertaste that is hard to get rid of,” says reviewer R.I.B. on Amazon.
Some reviewers have complaints about the gummies’ tendency to stick together in the bottle, making them difficult to extract individually. “The gummies should come loose and not stick together like a paste,” writes Amazon reviewer Odisseia.
Another common concern: Several users say the vitamins make them break out. “OLLY Teen Girl Multi Gummy Healthy Skin and Immune Support gave my 11-year-old granddaughter acne,” says Amazon user Katie. However, it’s unclear which ingredient might cause breakouts, and considering that teen girls are prone to acne, it’s possible that correlation doesn’t equal causation.
One thing reviewers don’t object to, though, is Olly’s price point. At under $15 per bottle, most agree these are a bargain. “Reasonable for the price” are the words of Amazon reviewer Demian Attia, while reviewer Heather says, “The price is GOOD!”
Specs
| Type | Gummies |
| Cost | $0.40 |
| Key nutrients | Vitamins D, E, and B6; biotin; pantothenic acid |
| Dosage | 2 gummies |
Best multivitamin with iron for teens: Ritual Essential for Teens Multivitamin for Her
Key product features
What you should know
Want the basics on these iron-enhanced capsules? Here’s a look.
- We like how Ritual’s formula includes iron, which can help supplement the iron teen girls may lose during menstruation.
- At $1.10 price per serving, Ritual’s multivitamin is a little pricier than others on the market. First-time buyers can qualify for a 20% off promotion, lowering the cost of their first month.
- This is a smart choice for teen girls going through puberty, particularly those with heavy periods.
Why we like Ritual Essential for Teens Multivitamin for Her as best with iron
The most noteworthy health adjustment for teenagers is puberty. For teen girls, this means getting a period. Blood losses from “that time of the month” make girls in this age group more likely to experience iron-deficiency anemia. (7) That’s why, for some teen girls, it’s important to keep up iron reserves with vitamin supplements.
Ritual’s teen multivitamin for Her supplies 44% of teen girls’ daily iron needs, making it our top choice for a multivitamin with iron.
Beyond its ample iron content, Ritual contains plenty of other nutrients: vitamins A, D3, E, and K2; zinc; and omega-3 fatty acids. It also contains folate, the mineral that helps prevent neural tube defects during pregnancy. (1) Though your teen’s first pregnancy may be years away, it’s never too early to prioritize healthy folate levels.
Meanwhile, the omega-3 fatty acids in these pills may support a longer attention span and potentially reduce systemic inflammation. (3) Since inflammation is a key factor in numerous health conditions, omega-3s could be a smart addition to your teen’s diet.
Formulated in gold-colored delayed-release capsules, Ritual’s teen vitamins are pretty to look at, However, they might be hard for some teens to swallow (especially if they’re new to pills). The capsules come with a minty flavor some users find pleasant, but others don’t like it.
It’s worth noting that Ritual requires a monthly subscription; you’ll receive a new batch of multivitamins every 30 days.
Note, too, that these pills aren’t intended for boys. Fortunately, if you’d like to support your male teen’s nutrition, Ritual also offers a multivitamin designed specifically for teen boys at the same price point.
What customers are saying
Overall, Ritual’s Teen Multivitamin for Her has positive reviews on Amazon. Most reviewers praise the capsules’ minty flavor and attractive packaging.
“I think it helps that it looks cool–I love that it is clear and shows the little beads inside.”
E. Nelson, Amazon
Parents of teen girls like the capsules for their nutrition content—especially the fact that they provide iron. “This female teen version has iron which is a good added benefit for girls and women,” writes user Dr. K on Amazon.
Some, however, feel the vitamins are overpriced.
“The capsules are clearly only half-full, so the dosage is two capsules per day. This makes it a bit pricey for what it is,” writes verified Amazon customer Matthew D.
Specs
| Type | Delayed-release capsules |
| Cost | $1.10 |
| Key nutrients | Iron; vitamins A, D3, and B12; DHA; folate |
| Dosage | 2 capsules |
Best gummy multivitamin for teens: Nature Made Kids First Multi with Omega-3 Gummies
Key product features
What you should know
These Nature Made gummies are a fan favorite thanks to their fruity flavor that doesn’t leave an unpleasant aftertaste.
- In addition to the nutrients you’ll find in most multivitamins for teens, like zinc and vitamin D, Nature Made’s gummies include omega-3s, folate, and vitamin B6.
- At $0.25 a serving, Nature Made’s Kids Multivitamin is a convenient, affordable option.
- These are a great choice for kids who can’t swallow pills or don’t like things with a strange aftertaste.
Why we like Nature Made Kids First Multi with Omega-3 Gummies as best gummy
Nature Made’s Kids First gummy is a win-win for teens who need multivitamins to help fill nutritional gaps. They contain a wide variety of vitamins and minerals for growth, immune health, and overall wellness, including vitamins A, C, D, E, and B12, plus folate. They also have 1.9 milligrams of zinc, but this is a relatively small amount. (8) If you’re looking for a powerhouse zinc supplement for increased immunity, this isn’t it. They also don’t contain iron or calcium, two nutrients some teens may need more of.
But, Nature Made’s formula does contain omega-3s, folate, and vitamin B6. Omega-3s may support brain and heart health. Folate can help prevent neural tube defects in babies and is often included in multivitamins for girls and women of any child-bearing age. (9) Vitamin B6 plays a role in cognitive development and supports a healthy nervous system. (10)
Nature Made’s Kids First gummies are widely available online and at in-person retailers. They’re more budget-friendly than boutique or specialty vitamins. Currently, one bottle retails for under $18 and contains 70 gummies. A monthly subscription from Nature Made’s website makes them even more inexpensive, knocking off about $2 per bottle.
The gummies also taste good. Each bottle contains strawberry, lemon, and orange flavors. Of course, this yummy flavor doesn’t come from the vitamins themselves, but from added sugars. Two gummies contain 4 grams of added sugar. If you’re concerned about added sugars in your child’s diet, you may want to choose a different option. Though these gummies have coloring added, it comes from all-natural sources.
What customers are saying
If there’s one thing users love about NatureMade’s Kids First Multivitamins, it’s their taste. Reviewers on Amazon gush about the deliciousness of the strawberry and citrus flavors in each bottle. There are almost no complaints about aftertaste. “This tastes extremely good. No fish burps or any hint of an aftertaste,” says Amazon reviewer Mr. Mike.
Several other customers appreciate that the gummies stay chewy and shelf-stable for a long time.
“I liked that the expiration date was a long way off.”
Barbara P., Amazon
Multiple reviewers on Amazon are also pleased that these vitamins don’t contain biotin. Since biotin can affect some blood tests, such as thyroid tests, a multivitamin without it may be preferable for teens with thyroid issues. (6) “Spent forever looking for a vitamin that doesn’t have biotin in it, this seems to be one of the few that exist,” reports Nora Elkins on Amazon.
On the other hand, the Nature Made kids multivitamins might not be suitable for children and teens with diabetes. Some reviewers say these gummies have too much sugar for their children. “I can’t see why it has so much sugar, it’s not necessary,” says Amazon reviewer Sandra Amora.
Specs
| Type | Gummies |
| Cost | $0.25 |
| Key nutrients | Vitamins D3 and B12; folate |
| Dosage | 1 or 2 gummies, depending on age |
Best organic multivitamin for teens: Garden of Life mykind Organics Kids Multi Gummies
Key product features
What you should know
Fans of organic food will love giving their teens this food-derived blend of nutrients.
- Our team loves that Garden of Life’s multivitamins have multiple planet-friendly certifications.
- Garden of Life’s gummies are the most expensive on our list at $1.27 per serving, but we believe the high price reflects their quality.
- This product is great for people who prefer a teen multivitamin that gets its nutrients from real food.
Why we like Garden of Life mykind Organics Kids Multi Gummies as best organic
There’s a lot to like about Garden of Life’s myKind organic gummies for teens. Parents who try to feed their kids nutritious diets will appreciate that these vitamins’ key nutrients derive from real, organic fruits and vegetables. The brand claims there are 9 organic whole fruits and vegetables in every bottle. Each bottle contains a blend of apples, kale, ginger, berries, cauliflower, and more. There’s nothing funky or artificial here.
All that real produce also comes with a unique benefit you won’t find in most multivitamins: fiber. Since many kids struggle to consume enough fiber every day, this is a major plus. The 2 grams in each serving of these vitamins contribute to the 31 grams recommended for teen boys and 25 grams recommended for teen girls. (11)
If you have both teens and younger kids in the house, you’re also in luck. Garden of Life’s myKind are appropriate for kids ages 4 and older. However, the dosage for kids and teens is fairly high—four gummies a day. Though this amount provides plenty of real food nutrients like vitamins A, C, D, E, and K, plus multiple B vitamins, it’s also relatively high in sugar at 5 grams per serving. Still, most of that sugar comes from organic fruit.
It’s important to note that these multis don’t contain iron, calcium, or omega-3s. If your child has a health goal that involves these nutrients, Garden of Life’s multivitamins won’t be a good fit.
For most people, the main drawback of Garden of Life’s myKind organic kids multivitamin is the cost. Like many organic products, these supplements are considerably more expensive than conventional teen multivitamins. They retail for just over $37.99 per bottle, and since the serving size is four gummies, they go fast. If you’re on a budget, you may want to opt for a less pricey choice.
What customers are saying
Not surprisingly, many parent reviewers of Garden of Life’s myKind Kids Organics love that these gummies are made with recognizable, real food ingredients.
“I have done plenty of research on vitamins and these are an amazing option with clean ingredients. My daughter loves the taste and looks forward to having her daily vitamin.”
Marly, Amazon
Most say the taste is pleasant as well, though some mention a gritty texture. Others say they have an unappealing smell.
Although few users complain about these gummies’ high cost, some don’t like the larger-than-average serving size. “I did not love that they have to take four gummies/day in order to get the daily recommended values,” writes an Amazon customer with the username SassaKate11.
Specs
| Type | Gummies |
| Cost | $1.27 per serving |
| Key nutrients | Vitamins C, D, E, K, and B6; biotin; chromium |
| Dosage | 4 gummies |
Best multivitamin for active teens: Codeage Teen Fermented Multivitamin
Key product features
What you should know
Codeage makes multivitamins for all age groups. Here’s what’s special about their teen formula:
- With probiotics and omega-3s in the mix, this is a one-stop shop for all sorts of teen health needs, including digestive and heart health.
- Though Codeage is on the pricier side at $0.90 per serving, it’s a multivitamin and probiotic in one, so it might save you money in the long run.
- Teens with an active lifestyle can benefit from the well-rounded support of this supplement’s 25+ vitamins and minerals.
Why we like Codeage Teen Fermented Multivitamin as best for active teens
Codeage’s jam-packed capsules have something for every teen, especially those who are very physically and mentally active. This multivitamin stands out for its contents of over 25 essential vitamins and minerals—significantly more than you’ll find in most teen multis.
Codeage Teen Fermented Multivitamin includes nutrients like calcium and vitamin D3 to fortify teenagers’ muscle and bone health (a particular boon for student-athletes). (12) It also contains antioxidants like lycopene, selenium, and zeaxanthin that may help reduce systemic inflammation. There’s some evidence that an antioxidant-rich diet could reduce muscle soreness after exercise—just one more reason these make a smart choice for active young people. (13)
The nutrients don’t stop there, either. Codeage features a fermented probiotic blend and digestive enzymes to support teens’ digestive health. If you want your teen to take probiotics in addition to a multivitamin, you can save money by purchasing Codeage’s all-in-one multi rather than buying several products individually. Codeage Teen Fermented Multivitamin also includes calcium and iron for bone and blood health and omega-3 fatty acids to support heart health.
Though these pills are on the larger side, which may make them tough to swallow, many users say they’re pleasantly surprised by how easily they go down. Since they can be consumed with or without food, your teen can take them at any time of day.
At $0.90, Codeage’s teen multivitamin is at the high end of the price spectrum. It may be cost-prohibitive for some. But this higher price point is tempered by the fact that the capsules contain so many nutrients. If you’d like to purchase them online, a subscription option is available on Amazon to save 10% on each bottle.
What customers are saying
Codeage’s teen multivitamin has received generally positive reviews from Amazon customers. Many consumers note improvements in their kids’ moods, sleep, and performance. Users particularly enjoy the combination of vitamins and minerals with digestive helpers like probiotics and digestive enzymes.
“I use these fermented vitamins for my son. The toughest part of the digestion process is done already. His body absorbs them with ease! Now his pediatrician uses them for her children.”
Jennifer, Amazon
Not everyone finds these supplements ideal, however. Some say they have an unpleasant odor and that Codeage’s customer service is poor. Several reviewers noted that the company doesn’t issue refunds.
“They have a nonexistent refund/return policy,” writes Amazon reviewer Brian T.
Specs
| Type | Capsules |
| Cost | $0.90 per serving |
| Key nutrients | Probiotics; vitamins C, D, and E; biotin |
| Dosage | 2 capsules |
Best non-GMO multivitamin for teens: SmartyPants Teen Multi
Key product features
What you should know
SmartyPants offers non-GMO nutrition for teens’ overall wellness and supports bone, skin, hair, and nail health.
- We love that SmartyPants partners with Vitamin Angels, a nonprofit that provides nutrition support to women and children in need.
- At $0.47 per serving, SmartyPants is one of the lowest-cost teen multivitamins on the market.
- This multivitamin offers good general health support but may be especially helpful for teens with bone, skin, or hair health concerns.
Why we like SmartyPants Teen Multi as best non-GMO
If a non-GMO multi is what you seek for your child, check out SmartyPants’ once-a-day teen vitamins. In addition to being non-GMO certified, they’re Clean Label Project-certified and free of nine major allergens. They contain no gluten or gelatin and are dairy-free.
Besides doing good for the environment, they also do good for people in need. As partners with the nonprofit Vitamin Angels, SmartyPants provides much-needed nutrition support to disadvantaged women and children around the world.
These supplements do all this while supplying 19 essential vitamins and minerals in a lemon creme-flavored gummy. Within each serving, you’ll find adequate doses of vitamins B3, B12, D, and E; biotin; iodine; zinc; selenium; manganese; and others. One downside, however, is that these vitamins contain 4 grams of added sugar per serving. They also don’t have extras like iron, calcium, probiotics, omega-3, or digestive enzymes that you’ll find in some competitors.
Still, these widely available gummies are a nice price for what you get. At around $14 per bottle, they’re one of the most cost-effective options we’ve found. The brand doesn’t have a subscription option, so you’ll need to remember to reorder whenever you’re ready for a new bottle.
SmartyPants are intended for both teenage boys and girls and can be taken with or without food. Their intended age range is 14-18 years old, a smaller window than several other options on our list.
What customers are saying
Purchasers of SmartyPants’ teen multivitamins have plenty of praise. Most reviewers say they enjoy the lemon creme flavor of the gummies and look forward to taking them.
They “actually taste like chewy lemon candy and don’t have a nasty sugar coating, super strong taste, or weird texture,” says teen user Natalie in a Walmart.com review. Of course, personal tastes may differ, and some reviews report a chalky texture and too-strong taste.
Multiple parents also say they’ve noticed differences in their teens’ immune health and energy levels from taking the supplements. Almost everyone is satisfied with SmartyPants’ low price.
Specs
| Type | Gummies |
| Cost | $0.47 per serving |
| Key nutrients | Folate; vitamins D and B12; zinc |
| Dosage | 2 gummies |
How we test supplements
Supplements can support a variety of health goals, with multivitamins serving as a catch-all for many missing nutrients. This can be especially important for teens who may not eat a balanced diet or need extra support for athletic performance. To evaluate supplements that support teenagers’ unique nutritional needs, we focus on safety, potential side effects, value, and customer experience.
You can read our full supplement testing methodology here.
Efficacy—40%
For a supplement to truly support your health and well-being, the claims it makes need to be backed up by clinical evidence. In this category, we assess:
- Clinical evidence
- Calories per serving
- Dose efficacy
- Synergistic effects
- Proprietary blends
Safety and side effects—35%
No parent wants to give their child anything that may harm their continued development. When assessing multivitamins for teens, we take into account the following:
- Reported side effects
- Third-party testing
- Manufacturer accreditation
- Artificial sweeteners
Value—20%
We know most supplement purchasers appreciate a good value. Our list above includes supplements we feel are within financial reach for most consumers. We also consider:
- Price per serving
Customer experience—5%
Real-world, non-sponsored reviews guide our decision-making by informing us about customer service, ease of purchase, and overall customer satisfaction. We also look at the following factors:
- Ease of purchase
- Shipping and returns
- Customer support
How we chose the best multivitamin for teens
In our search for the best multivitamins for teens, we first looked for signs of quality. Third-party tested products rose to the top of our list for their vetted and verified ingredients.
Availability was another important consideration. The supplements on our list are widely available online and in stores nationwide. We also chose several options that apply to teens generally, rather than very niche or personalized health needs.
Finally, we assessed the cost of each supplement. Though some options on our list are more expensive than others, most are less than $1 per serving.
What to look for in a multivitamin for teens
Choosing the best multivitamin for your teen will depend on several factors, such as their health goals, your budget, and any nutritional gaps you’re concerned about.
Formulation
If you know your teen falls short on specific nutrients, you’ll want to look for a multivitamin that covers what they’re currently lacking. Similarly, consider if your teen needs to avoid any particular vitamins or minerals due to a health issue or medication they’re on. Otherwise, it’s best to look for a multivitamin that is formulated specifically for teens, as recommended daily values for nutrients can widely vary by age group.
Third-party testing
In general, the highest quality supplements are those that have been third-party tested for purity and accuracy of ingredients. Look for a seal that verifies a teen multivitamin has been approved by a testing organization like NSF, USP, or Informed Choice. It’s also best to look for a supplement that was made in a GMP or cGMP certified facility that follows strict FDA regulations for manufacturing processes and quality control.
Form
Of course, the best multivitamin is one your teen will actually take. If your child has trouble swallowing pills, a gummy or liquid vitamin probably makes more sense. If your teen isn’t a fan of the flavor or texture of gummies or has to limit sugars in their diet, a pill or capsule may be a better choice.
Benefits of multivitamins for teens
Besides filling in basic gaps in teens’ diets, certain nutrients in multivitamins may offer additional benefits. DHA omega-3 fatty acids, for example, have been linked with improved cognitive function. (15) Meanwhile, since low iron is a common problem for teen girls, the addition of iron in a multi could help prevent iron-deficiency anemia. (7) Vitamin D and calcium both play an important role in bone health, especially for growing adolescents. (5, 12)
Interestingly, one study even found that teens who take multivitamins have generally healthier lifestyles, including more physical activity and better diet quality. (16)
Do teens need multivitamins?
Just like adults, not every teenager will need a multivitamin. In fact, the American Academy of Pediatrics recommends children and teens get vitamins from food rather than multivitamins, if possible, and that most teens and children do not need a multivitamin. (14)
However, if your teen is a picky eater, frequently skips meals, or eats a less-than-optimal diet, multivitamins may offer helpful support. The USDA’s 2020-2025 Dietary Guidelines for Americans says that the current diet of many American adolescents may lead to insufficient intake of calcium, vitamin D, phosphorus, magnesium, and choline. Adolescent girls in particular may not consume sufficient amounts of iron, folate, vitamin B6, and vitamin B12. (17)
If you have questions about your teen’s need for a multivitamin, talk to their doctor.
Potential side effects of multivitamins for teens
Multivitamins for teens are generally safe, especially when purchased from a brand that conducts third-party testing and uses a GMP certified facility, and when consumed according to recommended guidelines. However, even normal consumption of quality multivitamins may cause unwanted side effects in teens. For example, some supplemental nutrients such as omega-3s and probiotics may cause gastrointestinal side effects.
Consuming vitamins and minerals beyond recommended doses can be unsafe, especially for fat soluble vitamins that accumulate in the body over time. Fat soluble vitamins include vitamins A, D, E, and K. Signs of toxicity from overconsumption can include headaches, hypercalcemia, gastrointestinal issues such as nausea, diarrhea, vomiting, and constipation, and more. (18)
It’s best to consult with your teen’s doctor before starting them on a multivitamin regimen.
FAQs
Is it OK for teens to take multivitamins every day?
Most multivitamins for teens are intended for daily use. However, it’s possible to consume too much of certain vitamins and minerals found in multivitamins, especially if your teen already gets adequate amounts of those nutrients from their diet. Make sure your teen doesn’t take more than the recommended daily dose of their multivitamin. If you have questions about how much of a specific nutrient your teen needs, talk to their doctor.
Do doctors recommend teenagers take a multivitamin?
No, most doctors do not recommend that teenagers should take a multivitamin. It is generally recommended that teens meet their nutrient requirements through a healthy diet. However, a doctor may recommend a multivitamin if your teen is a picky eater, has a particular health issue, or is deficient in certain nutrients.
What vitamins should a 14 year old take?
A 14 year old will likely not need vitamins if they consume a healthy, well-balanced diet and do not have any vitamin deficiencies. However, it’s common to be deficient in certain vitamins, such as vitamin D and iron. You should consult with your child’s doctor to determine if they need to supplement their diet with any vitamins.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
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Dahlia Rimmon MS, RDN
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